Dietary supplements and psychological health: impact on mood
1. Introduction: interweaving of physiology and psyche
The modern understanding of mental health is increasingly inclined to a holistic approach that recognizes the inextricable connection between physical and emotional well -being. The mood, as one of the key aspects of the mental state, is influenced by the complex interaction of neurochemical processes, hormonal balance, genetic predisposition and external factors. Food plays a fundamental role in maintaining optimal brain and nervous system, providing the necessary building blocks for neurotransmitters, such as serotonin, dopamine and norepinephrine, which directly regulate the mood. In conditions of deficiency of certain nutrients, the work of these systems can be impaired, which leads to mood fluctuations, apathy, irritability and even the development of depressive states. Biologically active additives (dietary supplements) containing concentrated doses of vitamins, minerals, amino acids, plant extracts and other biologically active substances are becoming more popular as a potential tool for maintaining and improving mental health, in particular, to stabilize and improve mood. However, it is important to understand that dietary supplements are not medicines and cannot replace the full treatment of mental disorders. Their application should be conscious, justified and agreed with the doctor, taking into account individual needs and possible contraindications. In this review, we will consider scientifically sound data on the influence of various dietary supplements on the mood, mechanisms of their actions, potential risks and advantages, as well as provide recommendations for their safe and effective use.
2. Key neurotransmitters and their role in the regulation of mood
The mood is regulated by a complex system of neurotransmitters, chemicals that transmit the signals between the nerve cells in the brain. The imbalance of these neurotransmitters can lead to various emotional and behavioral problems. Understanding the role of each neurotransmitter is the key for the conscious choice of dietary supplement to improve mood.
- Serotonin: Often called the “hormone of happiness”, serotonin plays a key role in regulating mood, sleep, appetite and social behavior. The low level of serotonin is associated with depression, anxiety, impulsiveness and obsessive-compulsive disorder. The synthesis of serotonin depends on the amino acid of the tripophan, which enters the body with food.
- Dofamine: Dopamine is a neurotransmitter associated with pleasure, motivation, remuneration and motor activity. He plays an important role in the system of reinforcement of the brain, forcing us to strive for pleasant sensations and avoid unpleasant ones. The lack of dopamine can lead to apathy, fatigue, a decrease in motivation and depression.
- Norepinephrine: Norepinephrine, also known as Norepinephrine, is involved in the regulation of attention, wakefulness, reactions to stress and mood. He plays a role in the reaction “Beat or Run”, preparing the body for action in conditions of danger or stress. The low level of norepinephrine can cause fatigue, a decrease in concentration and depression.
- Gamk (gamma-aminobral acid): GABA is the main brake neurotransmitter in the brain that helps reduce the excitability of nerve cells and helps relax and tranquility. The lack of GABA can lead to anxiety, insomnia, irritability and even convulsions.
3. Vitamins and minerals affecting mood
Many vitamins and minerals play an important role in the functioning of the brain and nervous system, and their deficiency can have a negative effect on the mood.
- B vitamins B: Vitamins of group B, especially B1 (thiamine), B3 (NIACIN), B6 (pyridoxin), B9 (folic acid) and B12 (cobalamin) are necessary for the normal operation of the nervous system and metabolism of neurotransmitters. B vitamins deficiency can lead to fatigue, irritability, depression and cognitive disorders.
- Vitamin B12: Key to the health of nerve cells and DNA synthesis. B12 deficiency is often found in vegetarians and elderly people and can cause depression, weakness and cognitive problems.
- Folic acid (B9): Important for the development of the brain and nervous system, especially during pregnancy. Folic acid deficiency is associated with depression and an increased risk of neurodegenerative diseases.
- Vitamin B6: Participates in the synthesis of serotonin, dopamine and GABA. B6 deficiency can lead to depression, anxiety and irritability.
- Vitamin D: Vitamin D plays an important role in the functioning of the brain and the immune system. The low level of vitamin D is often associated with seasonal affective disorder (SAR), depression and other mental disorders. Vitamin D is involved in the synthesis of serotonin and dopamine, and also has anti -inflammatory properties that can be useful for maintaining mental health.
- Magnesium: Magnesium is involved in more than 300 enzymatic reactions in the body, including those that affect the nervous system and mood. Magnesium helps regulate the level of cortisol, stress hormone, and helps to relax muscles and nerves. Magnesium deficiency can lead to anxiety, irritability, insomnia and depression.
- Zinc: Zinc is necessary for the normal functioning of the brain and the immune system. It is involved in the synthesis and metabolism of neurotransmitters, such as serotonin and dopamine. Zinc deficiency can lead to depression, anxiety and cognitive disorders.
- Iron: Iron is necessary for transporting oxygen into the brain and other tissues. Iron deficiency can lead to fatigue, weakness, a decrease in concentration and depression. It is especially important to monitor the level of iron in women of childbearing age, pregnant women and people with blood loss.
- Selenium: Selenium is an antioxidant that protects brain cells from damage caused by free radicals. It also participates in the metabolism of thyroid hormones, which affect the mood and energy level. Selena deficiency can lead to depression, anxiety and a decrease in cognitive functions.
4. Amino acids and their influence on neurotransmitters and mood
Amino acids are building proteins and play an important role in the synthesis of neurotransmitters that regulate the mood.
- Triptofan: Triptofan is the predecessor of serotonin. The use of foods rich in triple, or taking additives with a tripophane can help increase the level of serotonin in the brain and improve the mood. However, it is important to note that Triptophanes competes with other amino acids for transport through a hematoencephalic barrier, so its effectiveness can be increased when taking on an empty stomach or in combination with carbohydrates.
- Tyrosine: Tyrosin is the predecessor of dopamine and norepinephrine. Taking additives with tyrosine can help increase the level of these neurotransmitters in the brain and improve mood, especially in conditions of stress or fatigue.
- Phenylalanine: Fenilalanine is the predecessor of Tyrosin and, therefore, dopamine and norepinephrine. However, people with phenylketonuria (FCU) should avoid taking additives with phenylalanine, as they cannot metabolize this amino acid.
- Taurin: Taurin is an amino acid that has soothing properties. It helps to regulate the excitability of nerve cells and can reduce anxiety and improve sleep.
- Glutamine: Glutamine is the predecessor of GABA. Reception of glutamine additives can help increase the level of the GABA in the brain and reduce anxiety and irritability.
5. Omega-3 fatty acids and their role in mental health
Omega-3 fatty acids, especially EPA (eicosapentaenic acid) and DHA (non-oxahexaenic acid), are indispensable fatty acids that are necessary for the health of the brain and nervous system. They play an important role in the structure of the cell membranes of the brain and participate in the transmission of signals between nerve cells.
- EY DHA: Numerous studies have shown that taking additives with omega-3 fatty acids can help reduce the symptoms of depression, anxiety and bipolar disorder. EPA and DHA have anti -inflammatory properties that can be useful to protect the brain from damage caused by stress and inflammation. The optimal ratio of EPA to DHA varies depending on individual needs, but the higher EPA content is often recommended to improve mood.
- Omega-3 sources: The main sources of omega-3 fatty acids are fatty fish (salmon, sardines, mackerel), linen seed, chia seeds and walnuts. However, obtaining a sufficient amount of omega-3 only from food can be difficult, so taking additives with fish oil or vegetable sources of omega-3 can be useful.
6. Plant extracts and herbs to maintain mood
Many plant extracts and herbs have properties that can help improve mood, reduce anxiety and stress.
- St. John’s wort permeated (Hypericum Perforatum): St. John’s wort is one of the most studied plant remedies for the treatment of depression. It contains active substances, such as hypericin and hypefhorrin, which can increase the level of serotonin, dopamine and norepinephrine in the brain. St. John’s wort can be effective in the treatment of mild and moderate depression, but it should be used with caution, as it can interact with other drugs, including antidepressants, contraceptive tablets and anticoagulants.
- Rhodiola pink (Rhodiola rosea): Rhodiola pink is an adaptogen, a plant that helps the body adapt to stress. It can increase stress resistance, improve mood, reduce fatigue and improve cognitive functions. Rhodiola pink can be useful for people experiencing stress, anxiety or fatigue.
- Ashwaganda (withania somnifera): Ashvaganda is another adaptogen that is used in Ayurvedic medicine to reduce stress, anxiety and improve sleep. It can help reduce the level of cortisol, stress hormone, and improve the mood. Ashvaganda can be useful for people experiencing chronic stress or anxiety.
- Lemon Balm (Melissa Officinalis): Lemon balm has soothing and relaxing properties. It can help reduce anxiety, improve sleep and improve mood. Lemon balm is often used in combination with other herbs, such as valerian, to improve sleep.
- Valerian medicinal (Valeriana Officinalis): Valerian is a well -known tool for improving sleep and reduce anxiety. It contains active substances that can increase the level of the GABA in the brain and promote relaxation. Valerian can be useful for people experiencing insomnia or anxiety.
- Coffee-coffee (Piper MethySticum): Kava-kawa is a plant that is used in traditional medicine of the Pacific islands to reduce anxiety and stress. It contains active substances called cavalactones that can have a calming and relaxing effect. However, Kava-kawa can be toxic for the liver, so it should be used with caution and under the supervision of a doctor.
7. Probiotics and axis “intestines-mozg”
Modern studies are increasingly emphasizing the role of intestinal microbiots in mental health. The “intestines-mozg” is a bilateral communication system between the intestines and the brain, through which the microbiota affects the mood, cognitive functions and behavior.
- Intestinal microbiota and neurotransmitters: Intestinal bacteria are able to synthesize neurotransmitters, such as serotonin, dopamine and GABA, which affect the mood. The imbalance of the intestinal microbiota, known as dysbiosis, can disrupt the synthesis of these neurotransmitters and lead to mood fluctuations, anxiety and depression.
- Inflammation and intestines: Dysbacteriosis can also lead to increased permeability of the intestinal wall, which allows bacterial toxins to penetrate the bloodstream and cause systemic inflammation. Inflammation can have a negative effect on the brain and nervous system, contributing to the development of depression and other mental disorders.
- Probiotics and mental health: Reception of probiotics, living bacteria, which benefit health, can help restore the balance of intestinal microbiota and improve mental health. Some studies have shown that certain probiotics strains, such as Lactobacillus And Bifidobacteriumcan reduce symptoms of anxiety, depression and stress.
8. S-adenosylmetionine (same) and its influence on depression
S-adenosylmetionine is a natural compound that is involved in numerous biochemical reactions in the body, including neurotransmitter synthesis, such as serotonin, dopamine and norepinephrine.
- SAME and methylation: Same plays a key role in the methylation process, which is necessary for the normal operation of the nervous system and the synthesis of neurotransmitters. Methyling is the connection of the methyl group (CH3) to the molecule, which can change its activity.
- Same and depression: Some studies have shown that SAME can be effective in treating depression, especially in people who do not respond to traditional antidepressants. Same can help increase the level of serotonin, dopamine and norepinephrine in the brain and improve mood.
- Side effects SAME: Same is usually well tolerated, but can cause side effects, such as nausea, diarrhea and insomnia. People with bipolar disorder should avoid taking SAME, as it can cause manic episodes.
9. Kholin and lecithin: Support for cognitive functions and mood
Kholin is an important nutrient necessary for the health of the brain and nervous system. He is the predecessor of acetylcholine, neurotransmitter, who plays a key role in memory, training and attention.
- Choline and acetylcholine: Kholin is necessary for the synthesis of acetylcholine, neurotransmitter, which plays an important role in cognitive functions, such as memory, training and attention. The lack of choline can lead to a deterioration in memory, a decrease in concentration and depression.
- Lecithin and Holin: Lecithin is a source of choline and phospholipids that are necessary for the health of cell membranes of the brain. Reception of lecithin additives can help increase the level of choline in the brain and improve cognitive functions and mood.
- Holina sources: The main sources of choline are eggs, liver, meat, fish, legumes and vegetables, such as broccoli and cauliflower. However, obtaining a sufficient amount of choline only from food can be difficult, so taking additives with holin or lecithin can be useful.
10. Melatonin: sleep regulation and impact on mood
Melatonin is a hormone that regulates the sleeping cycle. It is produced by the pineal gland in the brain in response to the darkness and helps to prepare the body for sleep.
- Melatonin and circadian rhythms: Melatonin plays a key role in the regulation of circadian rhythms, 24-hour cycles that regulate many physiological processes, including sleep, appetite and mood. Violation of circadian rhythms can lead to insomnia, fatigue, depression and other mental disorders.
- Melatonin and sleep: Reception of additives with melatonin can help improve sleep, especially in people suffering from insomnia or work in a shift schedule. Improving sleep can positively affect mood and cognitive functions.
- Melatonin and seasonal affective disorder (SAR): Melatonin can be useful for the treatment of seasonal affective disorder (SAR), such as depression, which occurs in the winter months, when the daylight hours are shorter. Melatonin can help regulate circadian rhythms and improve mood.
11. The importance of consulting a doctor and an individual approach
The use of dietary supplements to improve mood should be carried out consciously and under the supervision of a doctor. It is important to consider the individual characteristics of the body, the presence of chronic diseases, the drugs taken and possible contraindications.
- Assessment of nutrient deficits: Before taking any dietary supplements, it is recommended to undergo an examination and evaluate the level of basic vitamins, minerals and other nutrients in the body. This will identify deficits and choose the optimal dosage of additives.
- Interaction with drugs: Some dietary supplements can interact with drugs, enhancing or weakening their effect. It is important to inform the doctor about all the dietary supplements in order to avoid unwanted side effects.
- Individual needs: The optimal dosage of dietary supplements can vary depending on individual needs, age, gender, health status and other factors. It is not recommended to exceed the recommended doses indicated on the packaging.
- Gradual introduction and observation: New dietary supplements should be introduced into the diet gradually, starting with small doses, and carefully monitor the reaction of the body. When any side effects appear, you should stop taking and consult a doctor.
- Bades – not replacing treatment: It is important to remember that dietary supplements are not a replacement for the full treatment of mental disorders. If there are serious problems with mood, anxiety or depression, you need to contact a qualified specialist to receive professional assistance.
12. Conclusion: responsible use of dietary supplements to maintain mental health
Bades can be a useful tool for maintaining and improving mood, however, their use should be conscious, justified and agreed with the doctor. It is important to consider individual needs, possible contraindications and interaction with drugs. The correct choice of dietary supplements in combination with a healthy lifestyle, a balanced diet, sufficient sleep and regular physical activity can help improve mental health and improve the quality of life. It must be remembered that dietary supplements are not panacea and cannot replace the full treatment of mental disorders. If there are serious problems with the mood, you need to contact a qualified specialist to receive professional assistance.