The most effective approach for building and looking after good health is sticking near to what nature intended. And when it comes to mental health, the most natural way to balance brain chemistry is to start with diet.
The brain gets the raw ingredients it needs to function optimally from what we should consume, and Mother Nature has perfectly packaged those ingredients into whole-foods.
But let’s face it, none of us eats healthfully constantly. And even when we try, it’s still easy to fall behind for one of these reasons:
- Our food may lack important nourishment because of soil depletion or processing.
- We may not be eating our food when it’s at its freshest and most nutritious.
- Poor digestion and absorption may reduce our consumption of healthy nutrients.
- The chemicals affecting our mood may be depleted because of our stressful lives, or because we are genetically prone to some sort of imbalance.
So even when we make wise diet, there are times when we might need an extra boost.
Life Support
Supplements could be beneficial when we’re experiencing prolonged stress, for example, or recovering from a bout of depression or insomnia. They aren't, however, an excuse to eat poorly.
They will also be not meant to be taken forever: When you begin feeling balanced again, then chances are you no longer need them and may taper off.
These are the basic supplements I recommend for brain health. They all can be taken with meals and are safe to be used occasionally, seasonally, or indefinitely. (To explore the following supplements and others, visit “Supplements”.)
Multivitamin or B Complex
B vitamins build neurotransmitters, produce cellular energy, and soften the effects of stress. Look for products containing “activated” (i.e., methylated) B vitamins. And if you aren’t eating loads of fresh vegetables and fruits, think about a high-quality multivitamin that also offers key minerals. Either way, choose a brand that provides at least 10 mg of B6, 200 mcg of folate, and 250 mcg of B12.
Omega-3s
Omega-3 fats reduce inflammation and enhance the function of brain-cell membranes. Fish oil is the best source, but be sure it's distilled (to avoid toxins) and includes both EPA and DHA. Good vegetarian causes of omega-3s include walnuts, flaxseeds, chia seeds, and pumpkinseeds.
Vitamin D3
Unless you get 15 to 20 minutes of sun daily — and lots of of us don’t — you may need to supplement to consume enough vitamin D. This supports countless biological functions, including mood. I suggest 5,000 IU daily from October through April.
Magnesium
Magnesium threonate (a brain-friendly form) continues to be especially helpful for some of my patients. It supports serotonin production and calms brain activity, so I recommend it for anxiety, insomnia, or muscle tension. A good dose range is 400 to 600 mg daily. Magnesium can function as a mild laxative; if your stools become loose, simply lessen the dose.
Probiotics
Yogurt, kefir, and other foods with live cultures are rich sources of probiotics. If you have recently taken antibiotics, are afflicted by gut issues, or simply are not recovering from mood or anxiety problems, I recommend adding a good-quality probiotic supplement that is either refrigerated or shelf-stable. (For additional on finding quality probiotics, visit “Everything You Need to Know About Probiotics”.)
Though we are more than our brain chemistry, we are partly our brain chemistry. Knowing that, let’s do what we can to nurture and restore inside us all our elegant complexity, focusing first on whole foods and then supplements, when necessary.