5 Health Supplements for Mental Health

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Studies have shown that taking the proper supplements can help protect our brain against mental decline.  Below are some of the most sought-after supplements that cover a wide variety of needs for a healthy brain.

  1.  Omega-3 Fatty Acids

Omega 3 fatty acids are essential fatty acids.  It means that it is needed for our health but our body can’t make them. Also, “Some studies suggest that Omega-3s may be helpful in the treatment of depression as they seem to have a mood-stabilizing effect.” says Staci Lee Schnell, MS, CS, LMFT. That being said, we have to get it from the food we eat. Omega -3 fatty acids help build brain cell membranes and promote new brain cell formation. It also reduces brain inflammation. Senior adults make this part of their daily supplement as this improves one’s mood and memory, plus it gives protection against brain disorders ranging from depression to dementia.  Omega-3 fatty acids can be found in fish such as tuna, salmon, and halibut; kinds of seafood like algae and krill; some nuts and grains like flaxseed and flaxseed oil, walnuts, chia seeds; vegetables like beans and spinach.

  1. Probiotics

Probiotics are live microorganisms that provide health benefits, especially to the digestive system. Probiotics are good bacteria. They are naturally produced by our bodies and can also be found in the food that we eat and supplements in the form of capsules and liquid drinks. Our digestive system carries a balanced level of good and bad bacteria. Sometimes, the balance gets

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disrupted because of the antibiotics we take when we are sick, or the stress that we encounter every day.  Probiotics help restore the balance.  Our gut bacteria are responsible for producing various neurotransmitters, including the “happy molecule” serotonin. The good bacteria strains Lactobacilli and Bifidobacteria act as antioxidants that protect our brain cells from radical damage.  Imbalanced gut flora can cause a number of brain-related conditions including anxiety, ADHD, autism,  carb cravings, depression, memory loss, concentration problems, chronic inflammation, and more. So, better keep that gut balanced all the time. “Eat a healthful diet, that is low in fat, high in fiber, and rich in vitamins and minerals. Specific dietary factors that may be beneficial in depression are the B-complex vitamins (found in whole grains) and omega-3 fatty acids (found in cold-water fish, fish oil, and flax seeds).” says ADAA member Stephanie Kriesberg, PsyD.

Fermented products like yogurt and kefir are a good source of probiotics. Fermented soy foods like tamari, miso tempeh; and traditional pickled vegetables of all kinds are also major sources of probiotics.

  1. S-Adenosyl Methionine (SAMe)

S-Adenosylmethionine (SAMe) is a naturally-produced compound that is within the body tissues. SAMe takes care of the cell membranes and it is part of the immune system’s function. It helps in the production and the release of brain hormones such as serotonin, melatonin, and dopamine. It is best paired with vitamin B12 and vitamin B9. Deficiency in either vitamin B12 or vitamin b9 reduces levels of SAMe in your body. Studies show that SAMe can be of assistance to those with depression issues. There are man-made SAMe supplements that can be taken by mouth and by IV.

  1. GABA

Gamma-Amino Butyric acid (GABA) is an amino acid that serves as a neurotransmitter in the central nervous system. GABA inhibits nerve impulse transmission in the brain resulting to calm nervous activity. This amino acid is produced from glutamate in the brain cells and serves as a neurotransmitter inhibitor.  While glutamate acts as an excitatory neurotransmitter and tells nearby cells to release nerve impulses, GABA does the opposite—it tells the adjacent cells not to send or “fire” impulses. Seizures and anxiety disorders such as panic attacks and other conditions including headaches, Parkinson’s Syndrome, addiction and cognitive impairment are all related to low GABA activity. GABA is sold as a supplement and promoted for these neurotransmitter effects as a natural tranquilizer.

Source: health.harvard.edu
  1. Vitamin B12

According to Christina L. Gmyr, LMHC, NCC “Certain foods are linked to mental health issues such as increased symptoms of depression and decreased self-esteem.” That is why our body requires B12 as this plays an important role in the development of the human brain, blood cells, and the nervous system. Many studies have also been conducted in recent years for Vitamin B12 as an aid to fight brain shrinkage in the elderly. Maintaining the proper level of this vitamin helps keep our brain healthy as it fights off depression and other memory problems. Vitamin B12 can be found mostly in animal foods like eggs, poultry, meat, dairy, pork, clams, and liver.



Pro Counseling Advice: Focus On Nutrition To Defeat Addiction

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Addiction is a severe problem that can inhibit you from having the best things in life and being with the people you love. Drugs, alcohol, casinos, or other stuff become the center of your attention, and you may feel irritable if you can’t get them. Thus, it’s likely for you to lose your job and always clash with family members.

“Admitting you have a problem is the first step in treating your addiction. However, due to the nature and the danger of this disease, simply just stopping on your own is highly unadvisable.” Dr. Howard Samuels, PsyD said. When you talk to a psychiatrist about it, they will ideally point you towards a rehabilitation facility. Within the few weeks that you’re there, you’ll receive counseling and meet other patients who deal with similar problems. They can also assist you in overcoming the withdrawal phase, which is mostly the hardest part of recovery.

In hopes of helping yourself, studies reveal that focusing on nutrition will allow you to defeat addiction. Continue reading below to know why.

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8 Organic Supplements For Depression That Your Therapist May Approve

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Depression is now a common mental disorder that every person on the planet has the potential of experiencing at least once. It usually develops after you go through a significant loss, regardless if that refers to a job, relationship, or family member. There isn’t a specific age limit either as to who will have depressive episodes since specialists deal with patients as young as eight years old.

According to Charmaine J. Simmons, LPC “Depression is an incredibly complex disease caused by a combination of biological, psychological and sociological factors.” The treatments for depression have a standard objective of bringing happiness back into someone’s life. Psychotherapy, in particular, gets recommended by psychiatrists to those people who are looking for a more organic method of healing. The process involves coaching the patient to pinpoint the things that caused the depression and showing him or her ways to handle them even on their own. There are actually websites like BetterHelp that make it easier for anyone to get assistance.

But in case you want to try supplementation besides counseling, below are the eight organic supplements that your therapist may approve.


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  1. Vitamin B Complex

“There are many effective treatments for depression that are available to you when you make the decision to get help for your depression.”  Dr. Chantal Gagnon PhD LMHC said. When a person has nerve problems, the physician typically prescribes complex-B vitamins since they have nerve-calming properties. You may consider supplementing your diet with this substance as well if you suffer from depressive episodes.


  1. Vitamin C

As it turns out, this nourishment is not just vital for topping up your energy or maintaining your immunity against viruses. Taking vitamin C, in fact, may stop your neurotransmitters from getting damaged and help you kick depression out of your life.


  1. Vitamin D

Depression and vitamin D deficiency apparently have similar symptoms; that’s why doctors relate them to each other. It makes sense since you tend to keep the curtains closed when having an episode, so it’s practically impossible to gain nutrients from the sun. Luckily, the substance is also available in capsule form these days. “Depression rates are higher among those with a Vitamin D deficiency. Fatty fish like salmon and tuna have the most naturally occurring Vitamin D.” Staci Lee Schnell, MS, CS, LMFT explains.



  1. Omega-3

Omega-3 is necessary when it comes to ensuring that the brain can send orders to your entire system without lagging. Insufficient supply of this fatty acid, according to research, may enhance the creation of proinflammatory cytokines. If you can’t eat cold-water fish for some reason, you may have plant-based supplements instead.


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  1. 5-HTP

5-hydroxytryptophan (5-HTP) is an amino acid that acts as an organic mood-enhancer. Aside from being one of the building blocks of protein, it is essential because it boosts your serotonin levels. That chemical compound may be lacking within the body, especially if you take anti-depressants that block their production.


  1. Zinc

Studies reveal that having a reduced amount of zinc in the blood increases your chances of feeling depressed. Not to mention, it may reduce your learning skills. Thus, consider replenishing your zinc supply on a regular basis to improve your current mental condition.


  1. GABA

Gamma-aminobutyric acid (GABA) is a natural chemical that your brain releases. It can soothe your nerves; that’s why scientists link it to treating depression. Some products like green tea can enable its production, but they’re already diet supplements that add GABA to the ingredients.


  1. Calcium

Having lactose intolerance entails that dairy products irritate various parts of your central nervous system and sometimes lead to depression. Once you remove them from your diet entirely, however, you won’t have enough calcium reserve to keep your bones healthy. Hence, you should consume calcium supplements rather than drinking milk again.


Is Omega-3 Supplements Effective For Depression?

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There is a study that proves omega-3 supplements are beneficial for mental illness. It is as effective as standard anti-depressant medication or getting online counseling from platforms like BetterHelp for those people suffering from depression. However, there is a catch. To address the mental condition, people should choose the best type of omega-3 supplements and follow its right amount of dosage. Since it contains vitamins and minerals, less and too much of the pills may potentially hinder it from working.

“Some studies suggest that Omega-3s may be helpful in the treatment of depression as they seem to have a mood-stabilizing effect.” Staci Lee Schnell, MS, CS, LMFT .

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Common Mistakes People Do


A lot of individuals obtain mistakes when it comes to choosing and taking omega-3 for depression. One of which is taking the wrong form of the supplement. What a lot of people do not know is omega-3’s types are different in most aspects. There is a form of omega-3 that contains a fatty acid called Alpha-Linolenic acid (ALA). Usually, it gets found in oils and seeds. Another type is Eicosapentaenoic (EPA), which appear commonly in fish oils. It usually has anti-inflammatory effects. Lastly, there is Docosahexaenoic (DHA). It is also found in fish oils but contains the highest amount of concentrated omega-3.

  1. In line with people’s omega-3 needs, a lot of them think that because DHA is the highest omega-3, it appears required for the brain. However, that is not entirely true. Studies show that EPA is the best type of omega-3 that fits perfectly in addressing mild to severe types of depression. Yes, most experts and people are confused because EPA gets usually recommended for specific diseases and inflammation in the body. However, research shows that it is the best form of omega-3 that allows a better mood regulation. Christina L. Gmyr, LMHC, NCC used to say, “Certain foods are linked to mental health issues such as increased symptoms of depression and decreased self-esteem.”

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  1. Another thing that people did not know is the amount of omega-3 needed for treating depression. So to get an adequate amount of omega-3, people should take at least eight to ten capsules a day. However, taking too many of omega-3 supplements will increase the level of DHA. In unfortunate cases, it is not necessary at all. What people should do is take a concentrated form of omega-3, which is about 500 to 600mg of EPA and a little DHA. With that, the three to four capsules per day will be enough combination.
  2. Concerning people’s understanding of omega-3 needs, most of them assume that consuming a portion of food with omega-3 in it can sustain the needed nutrients alone. The truth is, it is not possible to get the right amount by only eating foods with omega-3. The reason for that is the process that foods undergo. Several preparation and cooking procedures take away the food nutrients. With that, there is no guarantee that the mind and body will still receive the proper amount of omega-3 after the food gets prepared.

“It’s important to underscore here the importance of monitoring your mental health and knowing how different medications and lifestyle changes can impact your mental health.”  Julia Hogan, LCPC explains. Honestly, there are lots of supplements that promise to give better health results. Some of them are beneficial specifically for mental health. But relying only on these pills will never address a mental condition. Diet, exercise, and a healthy lifestyle is always part of the psychological solution.

Supplements For The Of Overall Health (Is It Necessary?)

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The body needs enough nutrients so it can fight certain types of diseases. Samples of these nutrients are vitamin D, K, magnesium, iron, and zinc. But since a lot of people cannot find time to consider having a healthy lifestyle and eating excellent quality of foods, most of them think about taking multivitamins. People somehow believe in the labels of these products that show a significant amount of health potential. But the problem is, not all of these pills can give humans enough nutrients their brain and body deserve. But not all products get considered ineffective, though. There some supplements that have smaller amounts of nutrients in them that can potentially help.

What People Genuinely Need?

The truth is there just so many products that do not contain minerals that the body can absorb. However, some supplements do contain the nutrients that the body needs. It is just that it takes little effect on a pill form. That is the reason why a lot of people tend to consume more of these supplements. But honestly, it is not okay either. Taking too many multivitamins is not something people should regularly be doing. That is because there are individuals who do not entirely need it.

The market of these supplements is growing in billions, and pharmaceutical companies and industries are considering its mass production. But that is not enough reason to take pills without proper knowledge. The fact is that those individuals suffering from vitamin and mineral deficiency appear allowed to take supplements. That is, of course, with doctor’s approval and prescription as well. Those supplements help health experts in monitoring the risk of certain deficiency conditions. But for those individuals who do not seem to need it, those pills are becoming useless in all aspect.

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Points To Remember

For most adults in their 50’s, it gets suggested that to obtain vitamins and minerals; there must be consumption of easily absorbed food. But along that age, a standard multivitamin-mineral supplement appears to be recommended by most health experts. That is due to adults’ difficulty in absorbing some of the food nutrients. It is not okay to replace a poor unbalanced diet with supplements alone. There are tendencies that instead of these pills giving potential health benefits, it may cause damages to human’s overall development. Supplements can play a role in people’s diet gaps. However, it does not guarantee equal or better health benefits compared to the consumption of easily absorbed foods. So if there is entirely no reason to take a pill, then people should not consider it.

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It is still essential to note that supplements without proper diet and healthy lifestyle can be very useless. So before anyone takes a multivitamin, they should consider making an effort in changing their habits. With that, one must eat fruits and vegetables to obtain the right amount of nutrients that the brain and body needs. Also, never forget to take eight glass of water a day and a good night sleep.

Are Supplements A Waste Of Money?

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A lot of health experts often recommend their patients to take supplements. Maybe that is because these professionals believe in the health benefits that most of these products give. At the very least, people have peace of mind concerning their health every time they consider taking one. However, after years of not looking into its adverse side, research finds it intriguing that somehow made most medical experts doubtful with these products. In line with that, individual opinions begin to change drastically about these products. But what are the truths that linger behind these pills?

What People Find Out

Yes, most supplements technically contain a lot of micronutrients. That when combined, it becomes a significant source of potential health booster. But considering its content, some say that it is not as beneficial as what others think it is. Perhaps that is because it does not show any signs of overall benefits in the mind and body. But regardless of that instance, more people still vaguely believe that taking supplements a day improves and develops health; however, it may be. But when it comes to the scientific and evidential part, it seems like supplements are not genuinely doing anything to human health after all.

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The Expectations

Understanding how supplements work is by knowing it fully. Since one of the indicators of health is mortality or the ability to live life longer, people expect supplements to do its part for the better. But the sad truth about this is people finding out that regardless of individuals taking supplements a day or not, both takers and non-takers still share the same mortality risk. Meaning, it implies that taking supplements or multivitamins on a daily dose creates zero impact at health and immune system. Of course, health is not only about people living longer. It is also about being resistant to certain diseases such as cancer, heart problems, and brain damage. And again, supplements draw a blank space of this aspect.

What Research Shows

Most studies and research show that there is not enough proof to support the beneficial impacts of supplements. Thus, it does not prevent certain types of cancer, chronic illnesses, and cardiovascular diseases as well. And in line with continues growth of malnourishment, supplements show no significant sign of potential improving-factor too. Therefore, as far as people wished to improve their overall health, supplements do not genuinely do much of a change. In most circumstances, research and studies also suggest that supplements do not cater to prevent tract infections and do not improve cognitive function as well.

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Regardless of the research that says supplements do nothing to improve health. One thing is certain. Supplements become effective when faced with deficiencies. Meaning, those people who currently have health deficiencies might benefit from taking multivitamins compared to those individuals that do not have any medical conditions. So granted there are a lack of vitamins in the body, it will be safe to say that considering taking supplements creates no harm.

Do Supplements Work?

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Source: pexels.com

To receive the right amount of nutrients in the body, you need to eat all the right amount of nutritional food with the recommended daily value. However, not all individuals can process the idea of eating only fruits and vegetables a day. So instead of putting up hard work in maintaining a healthy diet, some people take what they thought is the best alternative. That is swallowing or chewing a block of a sugar-shaped pill. However, with specific circumstances, are supplemental vitamins genuinely helpful? Does it entirely support a better overall brain and body function? Perhaps you are one of the individuals who get taught that growing up; you need to take your vitamins. That is because your parents explained to you that it is an essential part of your healthy and balanced life. Well, let’s try to understand everything flows before we end up in an assumption.

Real Talk

Unfortunately, the entire body cannot produce vitamins themselves. That is the reason why there is a need for foods that contain enough essential minerals to support a diet. But since a lot of people are too busy finding time to gather fresh vegetables and fruits, they devour supplements. Of course, who wouldn’t? It says to contain all the right nutrients and minerals in one pill. It is more convenient and pretty much affordable at the same time.

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However, some studies present an adverse effect of taking multivitamins. There are a lot of medical experts who believe that people do not often gain the exact benefits from those supplements. These experts conclude that unless the body absorbs it along with other found compounds in their natural form, it will not create a drastic effect. The truth is, supplement research is entirely challenging to measure. Since people consume a variety of food every day, there is no way to know if some of those foods help or hinder supplement absorption. Honestly, the more people look into it, the more they scrutinize its purpose. Some believe that supplements have no substantial health benefits. In any circumstances where supplements c create an impact; the benefits are often too small to show much of a difference in the overall development of people’s mind and body.

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The Sad Truth

Some supplements promise to give the right amount of minerals to human development. However, some do not. Some companies are misleading people to take pills daily not because they are a concern with the health, but rather focus on the income generated from the products. And sometimes, even if people feel the supplements are not working, they still consume a lot because society trusts those fraudulent ones.

Other people believe that taking the pill only convinces people to look out for their bodies without consuming the right healthy foods such as fruits and vegetables. Honestly, since people’s nutrition is on the stand, it would be safe to consider at least eating healthy and have a balanced lifestyle as well.

Therapists’ Psychological Intervention To Weight Loss Journey

Exercise and diet are the two effective weight loss methods that guarantee the best results. The two processes, when working together, create a significant amount of benefits in the overall development of an individual. That is to make him fit and healthy. But in recent studies, an added strategy proves to make the weight-loss process an even more productive. We are talking about a therapist’s psychological intervention that aims to handle anything psychosomatic along the weight loss journey.

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Intermittent Fasting: A Key To Effective Weight Loss?

Intermittent fasting is a type of diet that involves a restricted window of eating pattern. It supports the control of energy intake for some time but gets followed by an average meal intake after reoccurrence. There are multiple methods of intermittent fasting. These include every other day fast, a one whole day fasting, or a daily 16: 8-time ratio diet. You might be wondering how that makes you lose weight. Or perhaps you are curious how it does affect mental function. In this article, we will explain why most doctors, psychologists, health nutritionists, and other experts find this type of diet useful. Let’s take a look at the scientific explanation of the mechanism of intermittent fasting.

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The Work Of The Digestive Process

After you eat a meal, the digestive system will naturally break down the components of food. These include fats, proteins, and carbohydrates. In the breaking down process, it prioritizes carbohydrates first before any other sources of nutrients. In usual scenarios, the body burns carbs and turn it into smaller sugar molecules which get used for energy consumption. Those remains and excess energy that is not required immediately gets stored into fat.

How Intermittent Fasting Work

Due to the more extended period of intermittent fasting, the body can no longer rely on carbohydrates as a source of energy. With that, the body will start to use the stored ones from fat. With this mechanism, the body begins to burn fat. Therefore, when there’s a reduction in fat percentage in the body, it will make you lose weight. That’s because the particular diet causes white adipose tissues to turn brown until it shrinks. It supports a reshaping of the gut’s group of microbes. The process also affects the metabolic functions of the body, as well as increasing insulin sensitivity. Another significant impact of IF is the increasing of the body’s automatic cleaning system where it removes damaged components that harm the healthy cells. With the particular process of cell rejuvenation, it becomes easy to experience IF’s anti-aging effects.

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The Benefits

The benefits of intermittent fasting are not only limited to weight loss. There are scientifically proven health advantages in emotional and mental state as well. As it positively changes specific functions in your body, the whole system adapts to it including the brain. With that brain development advantage, IF delays the onset of age-related diseases such as Alzheimer’s and Parkinson’s diseases. Along with that, intermittent fasting is said to boost immunity, regulate blood pressure, and lower down cholesterol levels in the body which helps fight certain heart diseases and cancer.


Yes, the weight loss results of intermittent fasting may be promising, but it is essential to keep in mind to consult an expert or a nutritionist before undergoing some changes in your diet. Because whatever diet strategy you may plan on doing, all of it is about a matter of personal preference that best works in your favor. Make sure that you are not obsessing on any diet programs or you don’t worry too much about your next meal. Also, you need to have a mindset of understanding how and where the process should lead you. Better ask yourself how much you are willing to sacrifice to gain the healthy body you desire. Honestly, it’s all about discipline. You can either stick to your regular diet with unhealthy food on your table or try and create a healthy lifestyle that involves less consumption of unnecessary foods.

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You might think that intermittent fasting is a strict diet that locks you inside a boxed lifestyle. But actually, it is the opposite. It allows you to gain freedom of focusing on the essential food necessary inside the fasting window itself. There are no specifications as to where you should and shouldn’t use the tool. You can turn it on and off depending on how you want to change your lifestyle. Again, it all comes down to your personal preference.

There are still more required research and study to assess the long-term health effects of intermittent diet. But since science already backed up the details of its advantage, you might want to consider it. However, before engaging in the process of intermittent fasting, it is vital to note that every individual shares a different flow of results.

Should Therapy Be Part Of Your Fitness Journey?

There are many things to consider when it comes to living a healthy lifestyle. You cannot just sit or relax in the corner and wait for things to appear right in front f you magically. The reality is that you have to work hard for the things that you want to achieve, which is to be fit and healthy. Unfortunately, not everyone knows that being healthy is not only about having a perfect weight or maintaining a balanced diet. At the same time, it is also essential to focus on one’s mental health, which is why there may be a need for you to try therapy as part of your fitness journey.


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For today’s article, our focus would be about the importance of therapy for any person, especially for one who wishes to have the ideal weight. Below are the top reasons why you need to get in touch with a therapist or counselor:

To Motivate You Even More

What is your primary motivation for living a healthy lifestyle? Do you want to do it for yourself? Does someone, who is fit and healthy, inspire you? Are you doing it to overcome stress or anxiety? Whatever your reason is, it is best if you will go to a therapist so that you can get more motivation to keep going. The said professional could help remind you why you started working out in the first place. She can do this by making you realize what you want. Note that “Therapy can be a place where a person can feel fully accepted for who they are, with all their unique abilities, quirks, gifts and talents and where their challenges can be understood in a compassionate way.” Karla Helbert, LPC, E-RYT, C-IAYT says.

To Make You Happier

Did you know that physical activities, such as running, dancing and other exercises, are not only good for your overall physical health but also for improving your mental condition? When you exercise, the body releases happy hormones called dopamine. This substance is known to be responsible for making you feel good about yourself and everything around you. As a result, you will become a better version of yourself. Talking to a therapist can help you have a better understanding of this fact as he is the only professional who can explain how certain movements can affect the way you think and feel. Dr. Aaron Kaplan, PsyD, Clinical Psychologist once said, “Why talk about your problems including mental health challenges? Just talking about your situation to someone can reduce your stress and help you feel better.”


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To Find Your Purpose

There are various reasons why certain people choose to stay on a diet or become physically active. If you are still struggling on finding your reason to follow a fitness journey, then maybe it is best to consider talking to a therapist. This professional does not have the answers to all your questions. What he will do is to allow you to open up about your thoughts and emotions. You will be surprised by how mere opening up about these things can already help you find the reasons why it is vital to be fit and fab. Through the conversations with your therapist, you can uncover some truths about yourself. It is such a relief to accomplish all these just by talking to a mental health expert.

To Keep Going Despite Challenges

The objective to lose weight is not an easy thing to accomplish. You will be presented with tons of challenges and struggles. It can even be more difficult once you realize that there are people around you who would love to see you fail. What you have to do is to make sure that you are going to prove them wrong. Show to everyone that you have what it takes to succeed in this journey. It can be complicated to make this happen, which is why it is suggested to talk about this with your therapist. He is the best person to show you how long you’ve come since you started your journey.


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To Overcome Your Disorder

One of the things that can happen to you is to suffer from eating disorders. This can happen if you start to starve yourself to death. Some people think that not eating at all is the secret to their fitness problems. Make sure that you do not feel this way because it can be dangerous for your health. Take note that many people suffer from bulimia and anorexia. If you think that you have the signs and symptoms, do not hesitate to seek professional help as soon as possible. Do not fret because there are several known ways on how you can overcome these disorders. In Dr. Nikki Martinez, Psy.D. blog, she says, “If you are struggling with low self-esteem, it is encouraged that you seek some type of help and support to work through this issue, and to help you be the best version of yourself that you can be.”

Book an appointment with the best therapist in town!