Vitamin D can boost your immune system, improve your teeth and bone health, and enhance your neurotransmitter function. It can significantly improve your mood.
You can do a 25-hydroxy vitamin D blood test to check your levels of this vitamin. Make sure they are lower than 100 ng/ml. However, make sure they are higher than 50 ng/ml. Additionally, research has proven that participants who took 4,000 IU of a vitamin D3 every day managed to maintain optimal levels. Biotics Research Bio-D-Mulsion 1000 IU is an excellent vitamin D brand.
Also, getting adequate sunlight exposure on a daily basis can optimize your vitamin D levels. Simply get in about twenty minutes of unprotected sunshine daily.
– L-Theanine
L-Theanine is a unique amino acid present in green tea. Research has found that it can promote relaxed and calm alertness, and does not lead to drowsiness. Therefore, it is useful for fighting anxiety and stress. In case you experience trouble falling asleep, focusing or relaxing, you should take L- Theanine.
It is absorbed in about half an hour and promotes concentration and creates a feeling of “zen”. Furthermore, this amino acid affects the levels of the neurotransmitters GABA, dopamine, and serotonin in your brain, which play a crucial role in regulating your learning capacity, mood, and sleep.
It also inhibits certain actions of the stress hormone called norepinephrine in your central nervous system, thus decreasing your stress levels.
You should take Zen Theanine by AOR. Make sure you take 1 per day for maximum benefits.
– Fish Oil High in Omega-3 Fatty Acids
Fish oil is abundant in essential omega-3 fatty acids that have potent anti-inflammatory properties. Also, the oil can also improve your brain chemistry and support your cognitive health.
The standard American diet includes excess amounts of omega-6 fatty acids present in:
- Sunflower oil
- Safflower oil
- Soybean oil
- Corn oil
- Canola oil
- Vegetable oil
Omega-6 fats are also found in grains, seeds, and nuts. So, you may be getting too much of these fatty acids without being aware of it.
However, taking enough omega-3 fats plays an important role in helping your body transmit nerve signals adequately, thus fighting anxiety and depression. Omega-3 fats are also naturally found in whole foods like Atlantic mackerel, wild salmon, Pollock, freshwater trout, Atlantic haddock, and arctic cod. But, make sure that they are low in mercury for maximum benefits.
Other omega-3 rich foods include seaweeds, walnuts, pumpkin seeds, flax seeds, and hemp seeds.
As your body is not able to create omega fats, you way want to take a high-quality omega-3 supplement, such as New Chapter Wholemega Wild Alaskan Salmon Oil, Nordic Naturals Algae Omega, or A Fermented Cod Liver Oil with Butter Oil, for good health.
– Tryptophan & 5-HTP
The human body creates 5-HTP (5-hydroxy tryptophan) from the amino acid known as tryptophan present naturally in eggs, fish, poultry, seeds, nuts, etc.
5-HTP is easily absorbed and can cross your blood-brain barrier, where it is transformed into serotonin. Many clinical trials have found that 5-HTP supplements are useful for fighting panic disorders, binge eating, sleep disorders, and depression. Tryfonia Max by AOR is a great supplement choice.
As mentioned above, as 90% of serotonin is created in your gut, there are actually many cases of 5-HTP supplementation offering little to no improvement. Therefore, first of all, you should improve your gut health.
Plus, there are many other natural supplements like B-Complex Vitamins, BioStrath, Holy Basil, and St. Johns Wort that provide beneficial effects in the treatment of anxiety and depression.
Note: You should NOT stop taking any medications before consulting your physician.
Source: theheartysoul.com