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Suplementy pomocne w przypadku obniżonego samopoczucia

1. Witamina D 4000 IU
Low levels of vitamin D have been associated with depression, and there is preliminary evidence that supplementation can help. Among common foods, fatty fish and fortified milk are the most notable source of vitamin D. The decrease in vitamin D production caused by reduced sunlight during the winter months may be a factor in seasonal affective disorder (SAD). If your vitamin D levels are not low, supplementation isn’t likely to benefit your mood. If they are low, supplementation is more likely to help if you suffer from major depression.

2. Cytrynian magnezu 400 mg
Magnesium plays many roles in your body, so the potential mechanisms through which it may affect your mood are numerous. Magnesium may affect your mood hormonally. Low magnesium is associated with low testosterone, and low testosterone is associated with low mood in men, of course, but also in women. Magnesium may also affect your brain directly. Preliminary evidence suggests that magnesium modulates the activity of NMDA receptors (a type of glutamate receptors found on neurons), which would explain why low levels of this mineral can result in abnormal neuronal excitations leading to anxiety.

3. Cynk 40 mg
We know that zinc influences the immune system and brain homeostasis, and like magnesium it may act on your brain’s NMDA receptors. Also, as with magnesium and vitamin D, low zinc levels may impair testosterone production, and as we saw, low testosterone is associated with low mood in both men and women.

4. Szafran 30 mg
Enough evidence has accumulated that we can be confident that saffron has notable antidepressant effects, consistently outperforming placebo. Some studies have tested saffron against reference drugs, such as the SSRI fluoxetine and have found the effects to be comparable, though saffron still has less evidence and less of a real-world track record than many drugs. Additionally, it appears to have anti-anxiety effects, though the evidence for this isn't as strong, and more research in specific anxiety disorders is needed. Some preliminary research suggests that it may help to alleviate the symptoms of premenstrual syndrome, menopause, various inflammatory conditions, and improve sleep, but much more research is needed to be confident in its efficacy for these purposes.

5. Kurkuma 500 mg z piperyną 20 mg
Curcumin has been shown to be a potent anti-depressant in animal models of depression. It exerts these effects via regulation of monoamine neurotransmission, anti-oxidation in the brain, HPA modulation and attenuation of neuroinflammation. Some trials have found curcumin to be somewhat effective in reducing symptoms of depression. Curcumin's anti-inflammatory, HPA-modulating and anti-oxidant effects may be able to regulate some of the systems involved in depression. The evidence in humans currently suggests that curcumin seems to be more effective than placebo in reducing symptoms of depression.

6. Olej rybi 1-2 g EPA
Three large systematic reviews of observational studies and RCTs concluded that fish oil could alleviate clinical depression, especially when used to complement standard antidepressant therapies. Several mechanisms of action have been posited to explain the antidepressive effect of PUFAs in general, omega-3 fatty acids, EPA specifically, and DHA specifically, but on a practical level what stands out is that EPA seems to reduce depression more than DHA does.

7. Kreatyna 5 g
Creatine appears to reduce mental fatigue in scenarios such as demanding mental activity and sleep deprivation. Creatine may also improve working memory, though likely only for people with below-average creatine levels, such as vegetarians and older adults.

8. Tryptofan 500 mg przed snem
Tryptophan is an essential amino acid (EAA), which means that your body needs it but cannot synthesize it and so must get it through food. Your body needs you to consume at least 4 mg of tryptophan per kilogram of body weight per day (4 mg/kg/day, so 1.8 mg/lb/day). Your body uses tryptophan notably to produce serotonin, a neurotransmitter that helps regulate mood. A study found that healthy #!$%@? fed a diet rich in tryptophan had less anxiety, irritability, and depression.

Na podstawie: examine.com

#suplementy #zdrowie #depresja #nauka

[programista15cm]

@rawen: to sa podstawowe suplementy dla każdego człowieka

[dietetikko]

@rawen: tryptofan w znacznie większej dawce, kurkuma tylko standaryzowana na 95% kurkuminoidów. Pozdrawiam