Disclaimer: I am not a physician, psychologist, or psychiatrist or doctor. I'm just a guy who is creating a platform for men who want to conquer their demons and become the hero of their story.
None of this is advice, I can't care about your life more than you do. You can make your own decisions. This is just stuff I have picked up on the topic of mental health, as well as the practices that have worked for me personally. Use this for informational purposes only.
Firstly, focus on getting all the nutrients your body needs from food alone before worrying about supplements. Supplements won't plug the gaping holes a garbage diet leaves. Minimising your processed food intake will give you way more benefits than supplementing ever will.
Now on the topic of supplements, fatty acids play an important role in regulating mood so fish oil is the first place to start. The omega-3 fatty acids in them assist in neurotransmitter transmission — particularly with dopamine and serotonin — as well as reduce inflammation in the brain.
There are two types of molecules that make up omega-3s: DHA and EPA. Research suggests that EPA is the most potent when it comes to reducing a depressed mood. Studies have found that 1000-2000 milligrams of EPA a day has the best anti-depressive effect. Start with a fish oil supplement that provides 1000 mg of EPA and 500 mg of DHA each day. It's hard to find fish oil supplements that provide that exact ratio but try and get one as close as possible.
I've listed supplements that have shown to have the most benefits in regulating your mood.
- Omega-3 — Start off with a supplement that provides at least 1,000. mg of EPA and 500 mg of DHA. Fish oil happens to be the most well-researched natural compound in regards to mood. Fish oil does this through several apparent mechanisms, however, the most relevant seems to be the ability of fish oil to potently reduce neural inflammation.
- Vitamin D3 — Vitamin D is a vitamin produced by the cells in your skin in response to sunlight exposure. It is also present in high amounts in fatty fish, as well as animal liver and egg yolk. Vitamin D has been repeatedly shown to be positively correlated with improvements in mood, especially when correcting a deficiency. It seems to improve sex hormone function, specifically in regards to estrogen and testosterone, which contribute to vitamin D's ability to improve mood. A blood test can be done to assess deficiency and proper dosage, however, the typical recommended dosage to prevent deficiency seems to be 2000-3000 IU per day. This dosage should not be exceeded for long periods of time without talking to a doctor or establishing the presence of a deficiency.
- Ashwagandha — is primarily used to improve mood by reducing anxiety and stress. Ashwagandha is also effective at improving cognition, athletic performance, and hormone balance, and tends to be more relaxing than stimulating. 250-600 mg of KSM 66 is generally recommended for the purpose of improving mood.
- Rhodiola rosea — 250 mg twice daily. Rhodiola is primarily used to improve mood through improving symptoms of fatigue. 50-500 mg of an extract of 3% Rosavins is generally recommended. Rhodiola also tends to be more stimulating than relaxing.
- Tongkat Ali — A herb that draws its origins back to Indonesia and Malaysia, where it has been used for centuries for its ability to increase libido and sexual performance. However, recent research also suggests that Tongkat Ali may increase testosterone in young healthy adults. Tongkat Ali does this primarily by blocking estrogen receptors in the brain. By blocking these receptors, it stimulates the hypothalamus to produce gonadotropic hormones that subsequently stimulate the testis to produce more testosterone. It may also increase testosterone levels by reducing stress, though this is not fully established. 200-400 mg of a 100:1 or 200:1 extract of Tongkat Ali is recommended for maximum benefit.
I'm not a doctor, I'm just obsessed with self improvement and I know this stuff works for me. I've especially seen good results from omega 3's, vitamin D and tongkat ali. But always do your own research before taking anything. I'm just a guy on the internet.
Always remember, you were born to be the hero of your story.
Free your outlaw.