These Vitamins and Supplements Can Help With Your Anxiety and Mood Swings
Who needs a chill pill?
Anxiety and depression are nothing new, but it’s troubling how the current pandemic continues to impact the mental health of not just Filipinos, but of people all over the world. What’s more, the stress of the holiday season only adds to the psychological load, causing many to feel extra overwhelmed, easily irritable, or downright blue. (Sounds familiar?)
But while there are many ways to counter the chaotic rush of nerves—including engaging in exercise, taking time for self-care, or even talking to trusted friends or a reliable professional—being mindful of what you put in your body is highly crucial, as it is true that you are what you eat. That said, aside from having a healthy, balanced diet, you can benefit from taking dietary supplements containing key vitamins and minerals that also do wonders to support mental health.
Below, we’ve listed down some of the good-for-you nutrients that double as “chill pills,” which can help calm your nerves, relax your muscles, and keep your mood in check. Do note, though, that it’s always best to consult with a physician before taking any supplements, especially if you have existing medical issues.
1. Magnesium
Aside from playing an important part in many bodily functions—from energy production and muscle and nerve function to immune system support—magnesium is also vital in the promotion of better mental health. Dubbed as nature’s “Valium,” magnesium has long been recognized for its calming benefits, with several studies showing that people with low magnesium levels are at higher risk for anxiety and depression.
Aside from its ability to produce energy, magnesium counters stress by stimulating GABA receptors, otherwise known as the neurotransmitters that help prevent hyperactivity in the brain. This keeps you from getting stuck in an overly excited or anxious state, allowing you to effectively manage your emotions.
Natural sources of magnesium include green leafy vegetables, legumes, nuts, seeds, and whole grains.
This particular supplement, which supports muscle relaxation and nervous system health, is formulated to be highly absorbable so you can enjoy optimum benefits with each dose.
You may also want to check out:
 Pure Encapsulations Magnesium (Citrate/Malate) |
 Pure Encapsulations CogniMag |
2. Vitamin D
It’s not called the “sunshine vitamin” for nothing: Aside from playing a key role in calcium absorption, bone and teeth development, and supporting immune health, Vitamin D also works to promote healthy brain function and regulate one’s mood—in the same way that the warmth of the sun can trigger happy feelings. In fact, many studies have shown a significant link between vitamin D deficiency and depression or seasonal anxiety.
If you’re unable to soak up the sun naturally (don’t forget the sunscreen when you do, though), you can supplement with oral vitamin D in the form of vitamin D3 or cholecicalciferol. This is the natural form of vitamin D that your body makes from sunlight. Rich food sources, meanwhile, include the flesh of fatty fish (such as salmon, tuna, and mackerel) and fish liver oils.
This delivers 2,000 IU (international units) of the preferred form of vitamin D, which is vitamin D3. It is also infused with isoflavones to help in the body’s utilization of the said vitamin.
3. Probiotics
Probiotics are microorganisms that have long been known to work wonders for your digestive health. But recent studies have shown that they can also have a huge effect on our mood and overall mental health. It all boils down to the so-called gut-brain connection: A healthy balance of gut bacteria has been found to help the brain respond to chronic stress, all while improving cognitive function—a.k.a. how one perceives, processes, and solves problems.
You can easily add probiotics to your diet with a wide variety of food and drinks, including yogurt and fermented vegetables, like kimchi.
A multidimensional daily probiotic for both the upper and lower GI (gastrointestinal) tract, it’s formulated to aid in digestive and immune health.
You may also want to check out:
 Metagenics Ultra Flora Balance, P2600 |
 Pure Encapsulations Probiotic 50B |
 Pure Encapsulations Probiotic IMM |
4. Melatonin
You’ve probably heard of melatonin, the hormone that naturally regulates the body’s sleep and wake cycle. At night, our melatonin level rises, helping put the body in a relaxed state as it prepares for sleep. But too much work or screen time—more specifically, exposure to light—can hinder melatonin production, resulting in sleeplessness, restlessness, and feelings of anxiety.
This liquid melatonin, naturally flavored with apple and black currant juice concentrates, aids in maintaining the quality of your sleep-wake cycle so you can enjoy more restful slumber. It’s also ideal for travelers who are suffering from jetlag and adjusting to a new sleep cycle.
You may also want to check out:
5. Phytonutrients
We’ve always been told to eat a rainbow—a varied and colorful assortment of fruits and vegetables. But aside from providing essential vitamins and minerals, plants and plant-based food are also rich in phytonutrients or natural chemical compounds that are crucial in antioxidant and anti-inflammatory activities. That said, research has found that increased inflammatory activity in the body can contribute to symptoms of fatigue, anxiety, and depression.
Aside from getting your dose of dietary phytonutrients directly from natural sources, phytonutrient supplements are also available and provide direct benefits.
An all-around supplement designed to support intestinal health and immune function, PhytoGanix features over 20 whole foods with each serving, including organic fruits, organic vegetables, organic flax seed, organic chia, organic quinoa sprouts, herbs, plant enzymes, prebiotics, and probiotics.
You may also want to check out:
 Metagenix PhytoMulti, P2,200 |
 Pure Encapsulations Curcumin |
6. Omega-3
Love fatty fish like salmon and mackerel? Studies show that people who consume a diet rich in omega-3 fatty acids are less likely to be depressed. What’s more, it’s been found that when people suffering from mental health problems start taking omega-3 supplements, their symptoms improve.
This has something to do with the anti-inflammatory properties of the fatty acids, which helps the brain steer clear of feelings of anxiety and even mood swings. There are three types of omega-3: alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA). Out of the three, EPA appears to be the best at fighting depression.
Try: Metagenics OmegaGenics EPA-DHA 720, P1,600
This concentrated omega-3 fatty acid supplement is sustainably sourced from coldwater fish, with each soft gel providing a total of 430mg EPA and 290mg DHA. It supports cardiovascular, musculoskeletal, and immune system health
For recommended doses and medical advice, you may book an online consultation with our resident dermatologist, Dr. Maximin Navarro, a fellow of the Philippine Dermatological Society, here.
For more beauty and skincare tips, subscribe to our newsletter:
SHOP OTHER PRODUCTS:
 Metagenics Ultra Potent-C 1000 |
 Metagenics Omegagenics |
 Metagenics Inflavonoid Intensive Care |
 Pure Encapsulations Probiotic G.I. |
RELATED READS:
- Here’s How Skin Care Can Help Your Mental Health
- These Health Supplements Can Actually Help You Get Better Skin
- Here’s How You Can Recreate A Body Spa Treatment at Home
