8 essential nutrients for good mood
8 essential nutrients for good mood
As the daylight hours decrease, drowsiness appears, the mood drops and it becomes difficult to concentrate. Sometimes these symptoms can be a sign of seasonal depression, which the eight major micronutrients will cope with.
The short light hours of the day and the Earth's natural biorhythms in the fall activate changes in the body - the production of serotonin, a neurotransmitter that plays a major role in the "feeling of joy", decreases. At the same time, the production of melatonin, the sleep hormone, which manifests itself with drowsiness, increases.
People with low levels of vitamin D and other deficiencies are at higher risk. This group also includes those who stay up late, experience prolonged stress or are malnourished.
With a tendency to depressive disorders, diseases such as irritability and fatigue, difficulty falling asleep, predisposition to anemia, the need for stimulants in the form of caffeine and deterioration of nails, hair and skin require attention.
From a nutritional point of view, health should be checked for nutritional deficiencies. At the first sign of blues, there are eight basic micronutrients that need to be considered.
Iodine is needed for the thyroid gland to function, and it in turn stimulates metabolism, tissue respiration and regulates body temperature. The daily dose of iodine for an adult is 150 mcg. For absorption, it is important to take iodine with selenium until the symptoms disappear, but not more than three months, as it has the ability to accumulate.
SELENIUM is an antioxidant; It is taken together with iodine and vitamin C. The recommended dose for adults is 50-70 mcg per day. If you choose selenium in the preparations, choose selenomethionine, as it is well absorbed.
VITAMIN D reduces inflammation, helps the body absorb calcium and phosphorus and affects mood and memory. The recommended norm for an adult is 600-800 IU per day. In case of deficiency, adults can take from 1000 to 4000 IU (selected individually according to the result of the 25OH analysis). Give preference to the fat-soluble form of the vitamin in gelatin capsules.
MAGNESIUM is responsible for the nervous system, affects blood pressure, muscle relaxation, blood sugar and sleep quality. Most people are magnesium deficient due to poor dietary intake. For prevention, you can take magnesium in the form of magnesium citrate, 300 mg per day, half an hour before bedtime. According to the indications, the dose can be doubled. To increase the digestibility of the trace element, manufacturers combine magnesium with vitamin B6. The bioactive magnesium supplements from Now Foods and Solgar have proven to be good. An alternative is to use Epsom bath salt in the amount of 400-500 g per adult bath. The course for 10 baths will restore calm!
In vitamins . In the absence of these vitamins, fatigue, nervous irritation, irritability, immunity and mood are reduced.
B2 is essential for the creation of new nerve cells and the maturation of red blood cells. B3, or niacin, promotes the absorption of tryptophan, which helps maintain a good mood. B5 or pantothenic acid helps the adrenal glands to work, which indirectly increases resistance to stress. B6 is needed for the absorption of magnesium and is mostly found in cedar nuts. B12 is consumed quickly by pregnant and lactating women, and its lack contributes to postpartum depression and fatigue. Many vegetarians are at risk of not getting enough of this vitamin.
A complex of B vitamins will help recharge the battery in late fall. Thorne Research and Now Foods have quality complex supplements.
ZINC, along with magnesium, is an "antidepressant" and is used to recover from depression. Zinc promotes the release of cortisol and regulates the stress response. It is indispensable in case of insufficient thyroid function. Zinc does not accumulate in the body, so you need to ensure its daily intake with food or in the form of dietary supplements. The WHO recommended dose is 11 mg per day for men and 8 mg (up to 30 mg by appointment) for women. The following forms are well absorbed: lactate, citrate, gluconate, picolinate, chelate (glycinate), acetate.
IRON . Low ferritin and hemoglobin tests showed anemia and the iron depot was almost empty. Anemia itself causes characteristic symptoms: fatigue, palpitations, muscle weakness, lack of oxygen, dizziness and others. If this condition has already occurred, then changes in diet will not be enough and you need to start taking supplements. In severe anemia, the form and dose are chosen by a doctor or consultant. For adults you can choose the liquid form of the drug "-Floradix" (10 ml - 7.5 mg iron) or capsules from Solgar. Take iron along with protein foods and vitamin C. Iron in the body can accumulate, so it is worth drinking it in courses of 3-6 months, depending on the appointment.
OMEGA-3 . The addition of omega-3 is part of the cortisol recovery regimen for tired adrenal syndrome, according to a study. With mood swings and depression, you can take 2-4 g per day (depending on weight and food quality) until the condition improves. Aerobic exercise helps to enhance the effect of omega-3.
To get the most out of vitamins and supplements, you need to make sure they are absorbed properly. The main factors influencing digestibility are the condition of the gastrointestinal tract, the quality and form of the supplements and the time of their intake. At the first signs of blues, in addition to supplements, you should pay attention to three pillars of health and emotional well-being: sleep patterns, physical activity and a balanced diet.