Supplements for Mental Wellness

Mental wellness is a state of mental health that enables a person to manage stress, learn and work effectively, and contribute back to the community 1. It is the foundation of a happy life, although it is often neglected. The interplay of mental, emotional, and physical health is essential to overall health. Let’s discover how to maintain our mental health through supplementation. 

Ashwagandha

Ashwagandha is an evergreen shrub that is rich in phytochemicals such as withanolides and alkaloids 2. Several studies show that ashwagandha root extract may help to reduce stress and anxiety levels by providing a calming effect and enhancing brain memory and focus. Ashwagandha is also a natural aid for insomnia. It improves total sleeping time and sleep latency, thereby improving sleep quality.

B-complex

Vitamin B plays a crucial role in supporting mental health by aiding in the production of neurotransmitters like serotonin, dopamine, and GABA, which regulate mood and stress responses. Vitamins B6, B9 (folate), and B12 are particularly significant in maintaining cognitive function and emotional balance. A deficiency in these vitamins can lead to mood disorders such as depression and anxiety, as well as cognitive decline. Studies suggest that adequate intake of these B vitamins can boost energy levels, improve mood, and even alleviate stress, supporting overall mental wellness​.3

Magnesium

Magnesium is an essential mineral in our body, it supports nerve and muscle function4. Studies demonstrated that magnesium does improve subjective measures of insomnia, for example, Insomnia Severity Index (ISI) score, sleep efficiency, sleep time and sleep onset latency and early morning awakening, as well as objective measures of insomnia such as serum renin, melatonin, and serum cortisol concentrations.5 

L-Theanine

L-theanine is an amino acid that can be found in green tea extract. It is frequently used to treat sleep disruption, lessen psychological stress, and enhance non-rapid eye movement (NREM) sleep. According to earlier research, L-theanine increases GABA levels to produce a relaxing effect that raises dopamine and serotonin expression in the brain6.

Valerian root

Valerian is a plant that grows naturally in Europe and Asia, as well as North America.

Valerian has been used medicinally to treat sleeplessness, migraines, lethargy, and stomach cramps since ancient times in Greece and Rome. Nowadays, valerian roots are used as adjunct aids in sleeping disorders. Valerian root extract may elicit sleepiness by increasing the availability of gamma aminobutyric acid (GABA), an inhibitory neurotransmitter in the synaptic cleft7.

Citicoline

Citicoline is also known as CDP-choline and cytidine diphosphate choline. It is a complex chemical that promotes the formation of structural phospholipids in the neuronal membrane8. It provides neuronal protection and promotes acetylcholine production. It is also claimed to improve blood flow and oxygen utilisation in the brain8. Citicoline may benefit brain and cognitive function by enhancing attention and memory abilities. 

Maintaining good mental health is important to our quality of life. Other than supplementation, regular physical activity and making sleep our priority also help support mental wellness. Please refer to your doctor or Caring pharmacist for more information.