Nutritional supplements as support during mentally exhausting days?

Those of us who often do not cope mentally with all the stress and hustle of modern times (whatever its origin) often underestimate the positive effect of diet and nutrients on the individual's psyche. Primary brain substances (if their levels are low!), which are suspected to be the cause of these unpleasant conditions, are produced from nutrients found in food. And that is the main reason why they can also bring beneficial effects.

The nutrients and foods that can alleviate or help overcome this condition without being surrounded by a number of side effects (nausea, increased appetite, weight gain, reduced sexual ability and impotence, fatigue and drowsiness, insomnia, dry mouth , blurred vision, constipation, anxiety, and dizziness) include the following:

L-tryptophan

L-tryptophan is an essential amino acid found in most protein-containing foods. Tryptophan is important because it is a precursor for the synthesis of vital substances such as melatonin, serotonin and vitamin B3 (niacin, which contributes to the proper function of the psyche).

Serotonin is a brain neurotransmitter whose decline is responsible for the loss of life optimism. L-tryptophan is actually converted to serotonin in the body. However, due to the rapid transformation of L-tryptophan to serotonin, drowsiness may occur. For this reason, it is recommended to take it especially before bedtime.

Vitamin C (L-ascorbic acid)

Vitamin C, also known as L-ascorbic acid, is a water-soluble vitamin found in many fresh fruits and vegetables. In terms of mental health problems, vitamin C is enormously important to our body because it is engaged in the conversion of dopamine to norepinephrine, two neurotransmitters in the brain, the levels of which are often too low in people with mental health problems.

Vitamin B9 (folic acid)

The primary food sources of folic acid are various vegetables and livers. Folic acid is considered a B vitamin. The supplement form is actually easier to absorb than the natural one found in food.

Folic acid plays an important role in many important brain functions. These include, for example, the synthesis of serotonin, melatonin and catecholamines (epinephrine, norepinephrine, dopamine).

Low levels of folic acid are associated with more severe forms of mental states.

Other vitamins of B-complex

Vitamin B12 (cyanocobalamin) contributes to the proper function of the psyche and the proper metabolism of homocysteine.

Those who are most inclined to vitamin B12 deficiency are vegans because B12 is only found in foods containing animal protein.

However, if you are one of the active athletes with a high-protein diet, the probability of a deficiency of this vitamin is miles away.

Vitamin B2 (riboflavin) and Vitamin B3 (niacin) also contribute to the proper function of the psyche.

Vitamin B6 (pyridoxine), among other things, also contributes to the correct metabolism of homocysteine amino acids.

Vitamin E

While vitamin C is the major water-soluble antioxidant, vitamin E is the foremost fat-soluble antioxidant that concentrates in the cell membrane and helps protect cells from oxidative stress. The main sources are vegetable oils, almonds and sunflower seeds.

Zinc

The trace mineral zinc is widely distributed in the central nervous system and in the brain.

Through its antioxidant activity, it reduces oxidative stress in the brain and plays an important role in the cell division process.

While optimal levels of zinc are advantageous to our brain, too much of this mineral can be harmful to health.

Selenium

Although it is a relatively controversial trace mineral, one thing is for sure - selenium is a powerful antioxidant and is essential in human nutrition.

In addition to protecting cells from oxidative damage, selenium contributes to the proper function of the thyroid gland, which is well known to be responsible for the proper function of vital organs and can also affect our mood.

Selenium occurs naturally in meat, eggs and wheat. Brazil nuts are a particularly rich source of natural selenium.

What to exclude from the diet and what to include?

Avoid: trans fats (hardened fats, margarines, instant soups, dried semi-finished products intended for the preparation of various meals, frozen semi-finished products, high intake of refined sugars, fried foods and refined grains (for example, various types of cereal bars with icing).

Instead, your diet should include more foods such as: cocoa, coffee, garlic, pomegranate, onion, rosemary, oregano, and whey protein, mainly sought after by athletes, due to its rich amino acid content and rapid absorption.

A recently published study from the UK found that consuming at least 5 servings of fruits and vegetables a day improves mood and relieves feelings of depression.

Read the study for free here:

http://bmjopen.bmj.com/content/4/9/e005878.abstract?sid=b582ac0b-c4f3-4932-b6a1-bd121bc7797b

Remember that chronic stress leads to impaired concentration, memory and depression. Therefore, it is necessary to avoid it in the most effective way possible. 

Author of the article: Vladimír Roško - The cult of the body from my point of view