4 natural vitamins & supplements for mental wellbeing
Boost your mental health menu with these naturally occurring herbs and amino acids
Text: Tiff H
‘You are what you eat.’
Everyone from health experts to your mum love to use this idiom when referring to the impact that nutrition has on your physical health. And they’re not wrong. Right now, Singapore is supporting a demand for healthy food, as well as natural vitamins, herbs and supplements for optimum wellness. Indeed, the revenue in the booming vitamins and minerals market amounts to US 52.70m in 2020, with popular products including probiotics for the gut, immunity boosters, and even some that contribute to boosting your mental health.
Yet, when we talk about mental wellbeing and health in Singapore, we naturally veer towards pharmaceutical products and prescription medicines — the majority of which are man-made. We don’t focus so much on the power of a little natural pill along with the need for more plants in your diet. Studies have shown that taking supplements and vitamins can address the three most significant biological factors that contribute to anxiety and panic attacks: serotonin deficiency, low vitamin B6 levels and low iron levels. Lifestyle changes such as downloading a meditation app, increasing your time spent outdoors and eating well can complement natural supplements. Put them together with some vitamins and minerals and you’re on your way to a potentially excellent mental health menu.
Here, The Soothe highlights four easily accessible natural supplements and vitamins that can provide relief from symptoms of anxiety, and give your mental health a break.
1. GABA
Gamma aminobutyric acid (GABA) is a naturally occurring amino acid that works as a neurotransmitter in your brain, reducing the activity of neurons in your brain and central nervous system. Some effects include relaxation, reduced stress and the alleviation of mental fatigue.
GABA is found naturally in varieties of green, black and oolong tea, as well as in fermented foods such as kefir, yoghurt and tempeh. Alternatively, you can get GABA supplements from vitadeals, evitamins or Watsons.
Credit: Liveli
2. Ashwagandha
Also known as Indian ginseng and winter cherry, Ashwagandha is a small evergreen shrub that grows in India, the Middle East and parts of Africa. With a long history in Ayurvedic medicine, the root helps regulate levels of cortisol, a stress hormone, and enhances your body’s resilience to physical and mental stress.
Find it in capsule or powder form at iHerb and Organic Veda.
Credit: Medical News Today
3. Rhodiola Rosea
Lauded in traditional Chinese and Siberian medicine as a natural tonic, Rhodiola has been used to treat anxiety, fatigue and depression for centuries. Trials have shown that the herb significantly reduces the burnout that comes from stress and anxiety.
Purchase Rhodiola Rosea in capsule form at Yue Hwa and iHerb. It’s also available as a tea.
4. L-theanine
Identified in tea leaves by Japanese scientists in 1949, this naturally occurring amino acid promotes relaxation without drowsiness and reduces your resting heart rate. L-theanine elevates levels of GABA, as well as serotonin and dopamine, regulating emotions, mood, concentration and sleep.
The amino acid is naturally found in both green and black tea, and can be bought in capsules at GNC and iHerb.
While many supplements and vitamins may be beneficial for mental health, always check with your doctor before adding them to your diet.
