Looking to improve your mental clarity, focus, and mood? There’s an easy way to do this, take your vitamins! It is recommended though before adding new supplements and vitamins to your diet, that you have a blood panel done to show where there may be specific deficiencies affecting your mood. However, here I will cover a list of vitamins and supplements that can help improve your mental clarity and your day to day life. You are the master of your ship, so let’s jump into the journey to health.
ADHD and Depression are two of the most common reasons individuals go to see their primary care physician. Some severe cases do require pharmacological measures to help and there is nothing wrong with that. However, some individuals with more acute symptoms may be able to reverse their affliction by use of vitamins and supplements, as well as a well-balanced diet and exercise. It can be hard though to want to do anything when you’re suffering from fatigue, depression, or other mood disorders. This is where vitamins and supplements can help get you the boost needed for you to get started on the road to living a healthier and happier life. Let’s jump in with a fun fact first.
- Vitamin C
- Recommended by the Alzheimer’s Foundation, vitamin C aids in the production of neurotransmitters which control just about every function that you have in life. It also is known to improve overall mood and positivity. Vitamin C also protects your brain against neurodegenerative diseases such as Alzheimer’s. It has even been recorded as reducing the risk for development of Alzheimer’s by 60%. The recommended dose is 90mg, and can be absorbed through citrus fruits as well as a vitamin.
- Vitamin E
- Synergistic with vitamin C, vitamin E is a powerhouse that is fat soluble. This means that it is stored in the liver until it is needed. A deficiency of this vitamin can display lack of mental clarity and confusion. This vitamin protects cells from radical free damage and keeps brain cells health. Recommended dose is 15 mcg.
- Vitamin B12
- This vitamin is well known for its ability to prolong energy, but it in fact is also necessary for maintaining healthy nerves and blood cells. Take this to produce healthy new blood cells and regulate nerve transmission. Daily recommended dose is 2.4 mcg.
- Omega -3 Fatty Acids
- Studies have shown that babies who have high levels of omega-3 have shown more promise when they were older and attending school. The best time for absorption is at a young age but that doesn’t mean that you can’t start taking it now. EPA & DHA are the two main types of omega-3. Omega-3 has even been shown to reverse memory problems in those undergoing omega-3 therapy.
- Folate or B9
- This vitamin works to maintain oxygen in the blood and is pertinent to heart and brain health. It is especially important for pregnant and nursing mothers. Signs of a deficiency are fatigue, distractedness, and moodiness. Can be obtained through diet in foods like beans, leafy greens, and citrus fruits. The recommended dose is 400mcg.
- B6 is known for creating positive moods by increasing serotonin in the body. This helps increase short and long-term memory. B6 is also responsible for reducing levels of the amino acid homocysteine, which destroys damaged tissues and can lead to heart, brain, and lung problems. The recommended dose is 1.6-2mg and is necessary to replenish daily as it is water soluble.
- Magnesium is known as the key regulator of metabolism and is vital to bone and blood health. This vitamin is common in multivitamins but be forewarned that if it is mixed with calcium, one or both will not be absorbed by your body as the same receptors receive each of these. Also, the human body can only absorb 100mg at a time, so anything over that in a multivitamin is a waste of your money. Recommendations for meeting the required 3-400 mg a day would be to get three servings a day of leafy greens or get 250mg pills, break in half, and take at different times in the day to reach your daily dose.
- 5-HTP is a supplement that is used sleep disorders such as insomnia, depression, anxiety, migraine and tension-type headaches, fibromyalgia, obesity, premenstrual syndrome (PMS), premenstrual dysphoric disorder (PMDD), attention deficit-hyperactivity disorder (ADHD), seizure disorder, and Parkinson’s disease. This supplement works in the brain to aid the production of serotonin and is a more natural way in comparison to some of the SSRI’s. Several studies have used doses of 150-3000 mg daily in up to three divided doses for 2-6 weeks. Doses have also been gradually increased from 150 mg daily for 2 weeks up to 400 mg daily for 4 weeks.
So, there you have it folks, a few places to start in terms of vitamins and supplements to your diet that can improve your daily mood, mental clarity, and memory. This of course is not to replace the recommendations of your primary care physician but can be a good place to start in terms of taking control of your life today.