Supplements for Mental Health: Risk / Benefits Still a Consideration

Researchers at the University of Washington conducted a study regarding the value of a particular compliment of light, exercise and vitamin intervention on depression. (LEVITY) The outcome was significant and suggested the use of supplements has a place in the treatment of mood disorders. In recent years, more research has suggested Vitamin D in particular appears to play a vital role in mental health.

While the best choice for getting the minerals, vitamins and other nutrients our body needs remains a healthy, balanced diet, the taking of supplements has become common practice to ensure we are getting our daily allowance of these critical building blocks. When our days seem too busy for food preparation or when our food preferences do not cover the essentials, the option of taking indispensable elements in a pill form can be the next best alternative.

Just as when you take medication however, you should always be aware of potential risks when taking supplements. For example, calcium, iron and vitamin D can all cause harm when dosed too high or when taken by individuals with particular risk factors. (See links below) And the long term impact of supplementation, such as with calcium and cardio-vascular risks, is also a consideration.

As with most things in life, strike a balance on your supplement use and keep in mind that sometimes 'less is more' and too much is, well, just too much.

Too Much Calcium Can Be Harmful
What is Vitamin D Toxicity?
Signs and Symptoms of Too Much Iron Intake

Are antidepressants what I need?

The use of medication is often key when confronted with a major depression episode or mood destablizing illness such as bipolar disorder. When we are unable to function at our jobs or in our relationships or our lives are riddled with impulsive, addictive habit energy that is derailing our future, it may very well be time to consider pharmacological intervention to get our lives back on track.

However, many of us experience periodic ‘low’ times. Times when we are able to work and play, but with less enthusiasm and engagement. Times marked with mild sleep disturbance. Times of general doubt. These episodes may be more consistent with a ‘mild depression’ and research has revealed that antidepressant use has minimal value in such cases. 

Antidepressants Not Very Effective for Mild Depression
Drugs may aid only extreme depression, new study says
For Depression, Prescribing Exercise Before Medication

When the ‘blues’ settle in on us, the best approach may simply be some basic adjustments in our daily routine of exercise, sleep and activity level.  Pick a few below and make a change. Challenge yourself toward a healthier, brighter outlook. 

Here are some healthy life style habits to help keep your brain well tuned.

• 20 minutes of daylight every day 
• 20 minute walk every day 
• Target a regular sleep routine 
• Vitamins and Supplements (specifically B complex, Vit-D, selenium)
• Balanced Diet (both protein and carbohydrates critical)
• Stillness Practice (yoga, meditation, TaiChi, slow walk in a park)