Natural Supplements for Mental Wellness

Impact of Vitamins on Mental Health

Supplements is a broad term used to describe herbs, plants, and substances found in nature that support the body and brain and help improve our overall well-being.

Our overall mental well-being, including brain health and mental health, cannot fully be addressed without considering the body’s nutritional state. Nutritional concerns can cause symptoms of anxiety, sleep disorders, mood fluctuation, and cognitive decline. Modifying your diet and using supplements can improve these concerns.

Traditional psychotropic medications are not always the best approach to improving and sustaining mental wellness. An integrative medicine-based approach uses evidence-based treatment, which includes practices from multiple health systems. Vitamins and supplements are one element that can be used as part of a whole-person approach to mental well-being. Vitamins are naturally occurring nutrients our bodies need to support physical and mental health. Both supplements and vitamins can be utilized to support healthy aging, mental wellness, and overall health.

When a person’s diet does not fully support mental well-being, vitamins can be utilized to fulfill the brain’s and body’s nutritional needs. Vitamins like those in the B vitamin family play parts in multiple pathways that help the brain make needed chemicals to control and improve mood, anxiety, and cognition.

Key Supplements for Mental Health

Integrative medicine pulls from different areas of medicine to minimize or eliminate the use of traditional psychotropics through modifications in diet, movement, and spiritual practice. One element to consider is the use of natural supplements for mental wellness.

The following are some of the more commonly used natural supplements, vitamins, and minerals to consider when addressing mental wellness.

Supplements for Sleep Improvement

Insomnia and sleep disturbances are common complaints seen in integrative psychiatry. Most who present with sleep concerns talk about an inability to go to sleep. Traditional sleep medications, such as hypnotics, were designed for short-term use due to their risks of dependency and possible associated increased risk of depression and death. Sleep is best managed using behavioral changes and gentle-acting, non-habit-forming supplements.

Chamomile

Chamomile is the most popular and commonly used sleep supplement. It is known to hold anti-anxiety and hypnotic qualities through its interaction with GABA receptors within the brain. Clinical trials have found that chamomile aids insomnia and improves sleep quality in many populations, most notably post-menopausal women.

Chamomile has the added benefit of easing gastrointestinal upset and symptoms of irritable bowel syndrome. It is especially helpful for those who complain of having a nervous stomach or gastrointestinal symptoms that worsen with anxiety.

Chamomile is a member of the daisy family and should be avoided by those with allergies to this flower group.

Valerian Root

Another option for a longer-term sleep aid is valerian root. Valerian is the most studied sleep herbal remedy. It has been found to decrease the time it takes to fall asleep while also improving sleep quality. It is recommended that valerian be used two hours before bedtime.

Valerian also has anti-anxiety benefits. It works similarly to benzodiazepines by increasing the effects of the GABA neurotransmitters, leading to feelings of relaxation and drowsiness, but with a milder effect.

Valerian must be in your system for two to four weeks to begin working. It may cause dizziness, stomach upset, or vivid dreams. Because it behaves similarly to benzodiazepines in the brain, stopping valerian suddenly after long-term use can cause withdrawal. To avoid these issues, it should be weaned over one to two weeks.

Melatonin

Melatonin is likely the most well-known natural supplement for sleep and has been shown to improve sleep disorders related to jet lag, shift work, blindness, and insomnia. Additional facts about melatonin include:

• It is produced naturally in the brain, so sleep occurs two hours after production starts
• Its production decreases with age
• Its supplementation can be needed with Alzheimer’s, hypertension, and diabetes
• It can be decreased because of commonly prescribed medications such as beta-blockers, NSAIDs, and naloxone

When considering taking melatonin, it is important to use dosing similar to what is found naturally in the body unless otherwise directed by a treating physician. A common error is using a higher-than-normal biological dose, 1.5 mg to 3 mg, 30 minutes to an hour before bedtime. Higher dosing, when not clinically indicated and prescribed by a physician, can lead to extreme hangovers and cognitive slowing. Melatonin use also leads to more active and potentially vivid dreaming.

Supplements for Anxiety

Anxiety is a symptom of many different concerns and is best managed with the help of a physician. Traditional anxiety medications can be habit-forming and difficult to wean. Supplements can be used instead or along with medications to improve the underlying cause of anxiety.

Two natural supplements that can be used in anxiety treatment are L-theanine and lavender. Both are best used under the guidance of a physician or pharmacist.

L-theanine

L-theanine is an amino acid found naturally in tea plants. L-theanine is known to cause calm alertness and is used for anxiety and focus. It does not cause drowsiness or impair concentration. It also does not cause tolerance or dependency, so withdrawal is not a concern with use.

The use of twice-daily L-theanine for generalized anxiety has been found to cause a significant improvement in anxiety scale scoring, along with reports of improved perception of anxiety symptoms.

L-theanine may lower blood pressure and should be used under a physician’s or pharmacist’s guidance, especially in those using medication for hypertension.

Lavender

Lavender has been studied extensively, with studies examining its efficacy in use for anxiety. Oral lavender has been found to lower anxiety in a way that is comparable to benzodiazepines. Unlike benzodiazepines, oral lavender does not cause rebound anxiety, and it is not addictive.

Aromatherapy with lavender is another approach to anxiety management. When compared to placebos, inhaled lavender oil has been found to lower pain perception and anxiety.

Different lavender preparations can be used at different times in anxiety management. Aromatherapy and massage oils containing lavender are better for short-term anxiety management, while oral lavender is better for long-term use.

A noted risk of lavender oil is breast enlargement in prepubescent boys and girls. However, the enlargement was reversed with discontinuation of use.

Supplements for Stress Management

Stress is defined as the body’s response to change. Biologically, stress creates a response that readies the body to fight or run. The heart pumps blood more vigorously, leading to notable heart rate and blood pressure increases. Glucose rises as the body breaks down glycogen stores to provide the needed fuel for muscles. Immune system efficacy, gut motility, and sex drive are lowered as all resources are redirected to respond to physical and psychological changes in their environment.

Chronic stress contributes to changes in our mental health and well-being. It can contribute to and develop into mental illness, including:

• Sleep disorders
• Mood disorders
• Anxiety
• Post-traumatic stress

In older systems of medicine, such as traditional Chinese medicine and Ayurveda, herbs known as adaptogens are used as one element of stress treatment. Adaptogens are parts of plants, herbs, and mushrooms that work on a cellular level to move the body out of the chronic stress state.

Unlike traditional psychotropics, adaptogens work to balance a body’s homeostasis and are less likely to cause numerous side effects. Like antidepressants, various adaptogenic plants have different qualities, which must be kept in mind when deciding to add them as part of a larger treatment plan.

Ashwagandha

One such example which has become increasingly popular in the U.S. is ashwagandha. Ashwagandha is an adaptogen that helps alleviate symptoms of anxiety, post-traumatic stress, and insomnia. Other functions of ashwagandha include:

• It is best used in those who appear tired and wired
• It acts as a mild thyroid stimulant
• It improves sperm count and motility in males
• It is neuroprotective and used for dementia
• It can also improve exercise tolerance and overall well-being

Ashwagandha should not be used in those with hyperthyroidism, and if one is taking thyroid medication, it should only be considered under a physician’s guidance. It should be avoided during pregnancy and in those with prostate cancer.

Siberian Ginseng

Siberian ginseng, or eleuthero, is an adaptogen that can help with stress management. It is known to build stamina and resilience with use. Siberian ginseng has been clinically shown to:

• Reduce fatigue
• Improve endurance
• Stabilize blood sugar
• Support immunity

Siberian ginseng should be avoided or used only under a physician’s or pharmacist’s guidance in those with high blood pressure, heart disease, sleep apnea, or narcolepsy. Those with bipolar disorder or schizophrenia should also not use Siberian ginseng. It is not recommended for use during pregnancy or in certain autoimmune conditions.

Potential side effects include elevated blood pressure, insomnia, headaches, and irregular heartbeat. Siberian ginseng does interact with several medications, including blood thinners and digoxin, furthering the argument to use it only under the guidance of a physician or pharmacist.

Vitamins and Treatment of Mental Illnesses

Certain supplements are key nutritional components that contribute to mental and physical well-being, such as:

• Omega-3s
• Vitamin D
• Vitamin B complex

Each of these has different benefits for mental health.

Omega 3s

The body cannot make essential fatty acids and needs to obtain them from food or supplements. There are two types of fatty acids: omega-3 and omega-6. The standard Western diet includes processed foods rich in omega-6 fatty acids, which can become pro-inflammatory when taken at higher levels.

Omega-3 fatty acids can help reduce inflammation and triglyceride levels while feeding the cholesterol-rich brain, thereby lowering depression and suicidality^.

• Omega-3 fatty acids are recommended for those with depression, anxiety, bipolar disorder, and traumatic brain injury

Omega-3 is obtained from cold-water fish and seafood. It can also be given as a supplement. To improve absorption, omega-3 fatty acids should be taken with the largest meal of the day. Good-quality omega-3 fish oil supplements are clear in appearance and do not smell rancid or fishy.

Vitamin D

Vitamin D regulates inflammation by lowering pro-inflammatory elements within the body. Inflammation has been linked to the development of depression, anxiety, insomnia, and suicidality. Utilizing vitamin D supplements can benefit those with these complaints. It is recommended that you work with your physician to monitor your vitamin D levels so the dosing can be adjusted according to your overall health needs.

Vitamin B Complex

Vitamins B6, B12, and folate are thought to play significant roles in mood management and cognition.

The methylation process of B vitamins plays a role in the production of neurotransmitters, including serotonin, dopamine, and norepinephrine. Checking and supplementing needed B vitamins is essential for those complaining of mood changes, cognition concerns, and low energy. Due to the complexities of the biochemical processes involved in the use of these vitamins, this is best done in partnership with your physician.

Risks of Supplements

When considering the various natural supplements for mental wellness, it is important to be aware that not all available products are produced with integrity.

The U.S. Food and Drug Administration (FDA) regulates supplements differently than pharmaceuticals, cosmetics, or food. Manufacturers of dietary supplements are expected to comply with good manufacturing practices (GMP), such as those of pharmaceuticals. These practices are intended to ensure that supplements are processed consistently, free of contaminants, and include the listed ingredients in appropriate amounts.

It is important to realize that GMP relies on self-reporting and inspection. Supplements can have pesticide, microbial, and metal contamination. They may also not have the specific amounts and parts of plants described in the labeling. This is especially significant because the available studies and related recommendations for specific supplement use are based on studies identifying particular parts of plants, mushrooms, and herbs at specific doses. Bioavailable forms of herbs and nutrients are not always included in the marketed products. If the ingredients are not bioavailable, then they cannot be used by the body, making the supplement useless.

When considering supplement use in mental wellness, consider talking to your doctor about those used most often for common mental health concerns. Like pharmaceutical medications, supplements can interact with other things you take, and potential changes must be monitored closely.

Certain vitamins and supplements can accumulate within the body’s tissues, so a physician must be involved in checking labs and ensuring that levels do not become toxic. It is best to partner with your healthcare team and include them in your decision-making regarding supplements and vitamin use, just as you would with over-the-counter and prescription medications.

How To Ensure Supplement Safety

Supplements made with integrity and that meet the recommended standards will be labeled with third-party seals. These seals allow neutral organizations to inspect their products randomly and verify their labeling. These seals represent groups, including:

• ConsumerLab.com
• National Sanitation Foundation (NSF International)
• U.S. Pharmacopeia (USP)

Another way to ensure safety is to purchase supplements that are only available through a medical professional. Integrative medicine-trained physicians and naturopaths will be familiar with supplements that contain ingredients that are truly evidence-based for various mental health concerns.

Examining a supplement label can help you purchase products that are less likely to be made without integrity. Labels should include:

• The manufacturer’s easily identifiable contact information
• Ingredient labels that identify specific parts and amounts of plants — avoid labels that include “blends” or “other ingredients”
• Expiration or “manufactured on” date to ensure ingredients are fresh

Regarding a supplement’s safety, it is essential to note that if a manufacturer claims to cure or drastically improve an ailment, it is likely not creating an integrity-worthy product. Supplement manufacturers are not allowed to make claims such as weight loss, enhanced sexual prowess, or a fountain of youth. If a supplement looks too good to be true, it probably is, and it is best to move on.

How To Start a Supplement Regime

It is important to note that supplements create changes in the body in ways specific to each person utilizing them. When starting a new supplement or vitamin, it is recommended that you discuss your plan with a physician to be sure you are doing so safely. Any supplement or vitamin should be used at the lowest dosage needed and only after a physician has evaluated the need for use.

When To Talk to Your Doctor

It is important to note that adaptogens, vitamins, and other supplements are not meant to be used alone. They do not eliminate environmental stressors or completely reverse the originating cause of stress, anxiety, or insomnia. Mental wellness is not fully addressed without considering the entire body and its nutritional state. This is best done in partnership with an integrative medicine-trained professional, such as a physician or nutritionist.