Supplements for Mental Wellness: Beating Depression, Anxiety and Sleep Troubles
Discover "Supplements for Mental Wellness: Beating Depression, Anxiety, and Sleep Troubles," an episode offering insights into natural remedies for mental health. We explore the importance of supplements, their potential benefits, and self-care practices. We start by understanding depression, anxiety, and sleep problems and learn about their characteristics, prevalence, and impact. We then introduces supplements to alleviate depression, anxiety and sleep issues and discuss the importance of professional guidance, emphasising individualised approaches to supplement use.
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Supplement List and References:
Fish oils:
Parker G, Gibson NA, Brotchie H, Heruc G, Rees AM, Hadzi-Pavlovic D. Omega-3 fatty acids and mood disorders. Am J Psychiatry. 2006 Jun;163(6):969-78. doi: 10.1176/ajp.2006.163.6.969. Erratum in: Am J Psychiatry. 2006 Oct;163(10):1842. PMID: 16741195.
B Vitamins:
Kennedy DO. B Vitamins and the Brain: Mechanisms, Dose and Efficacy--A Review. Nutrients. 2016 Jan 27;8(2):68. doi: 10.3390/nu8020068. PMID: 26828517; PMCID: PMC4772032.
Magnesium:
Eby GA, Eby KL. Rapid recovery from major depression using magnesium treatment. Med Hypotheses. 2006;67(2):362-70. doi: 10.1016/j.mehy.2006.01.047. Epub 2006 Mar 20. PMID: 16542786.
Vitamin D:
Penckofer S, Kouba J, Byrn M, Estwing Ferrans C. Vitamin D and depression: where is all the sunshine? Issues Ment Health Nurs. 2010 Jun;31(6):385-93. doi: 10.3109/01612840903437657. PMID: 20450340; PMCID: PMC2908269.
Chamomile:
Mao JJ, Xie SX, Keefe JR, Soeller I, Li QS, Amsterdam JD. Long-term chamomile (Matricaria chamomilla L.) treatment for generalized anxiety disorder: A randomized clinical trial. Phytomedicine. 2016 Dec 15;23(14):1735-1742. doi: 10.1016/j.phymed.2016.10.012. Epub 2016 Oct 24. PMID: 27912875; PMCID: PMC5646235.
L-Theanine:
Rao TP, Ozeki M, Juneja LR. In Search of a Safe Natural Sleep Aid. J Am Coll Nutr. 2015;34(5):436-47. doi: 10.1080/07315724.2014.926153. Epub 2015 Mar 11. PMID: 25759004.
Magnesium & L-Theanine:
Dasdelen MF, Er S, Kaplan B, Celik S, Beker MC, Orhan C, Tuzcu M, Sahin N, Mamedova H, Sylla S, Komorowski J, Ojalvo SP, Sahin K, Kilic E. A Novel Theanine Complex, Mg-L-Theanine Improves Sleep Quality via Regulating Brain Electrochemical Activity. Front Nutr. 2022 Apr 5;9:874254. doi: 10.3389/fnut.2022.874254. PMID: 35449538; PMCID: PMC9017334.
Melatonin:
Chan V, Lo K. Efficacy of dietary supplements on improving sleep quality: a systematic review and meta-analysis. Postgrad Med J. 2022 Apr;98(1158):285-293. doi: 10.1136/postgradmedj-2020-139319. Epub 2021 Jan 13. PMID: 33441476.