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What vitamins help with mood


Herbs, Vitamins, and Supplements Used to Enhance Mood

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Mood problems, including depression and bipolar disorder, are no laughing matter. More than 20 million American adults have a mood disorder and 40 million an anxiety disorder. And these numbers don’t include the average worrywart or person who suffers an occasional bout of the blues.

For depression alone, the annual cost for treatment and lost wages may be as high as $52 billion.

With these statistics, it’s no wonder that many people are searching for mood supplements or other mood-enhancing alternatives to drugs.

The Need for Mood Enhancers

“For so many people, antidepressant medication either stops working or has too many side effects,” says Henry Emmons, MD, a psychiatrist with the Center for Spirituality and Healing at the University of Minnesota. Emmons, author of The Chemistry of Joy: A Three-Step Program for Overcoming Depression through Western Science and Eastern Wisdom, prescribes medications for his patients, but he also highly recommends exercise and good nutrition as physical treatments for depression, combined with a few targeted mood supplements.

Which leads to the question: what vitamins, herbs, supplements, and lifestyle changes are the best mood enhancers?

The experts we talked to didn’t reach complete consensus; more research is clearly needed for the plentiful options available. But here is a brief overview of some of the more common complementary approaches used to treat mood problems.

Of course, if you suffer from severe mood problems see a doctor -- before you reach for mood enhancers or supplements.

Mood Supplements with Potential

One of the most touted herbs used for enhancing mood is St. John’s wort, a yellow-flowered plant containing many chemical compounds that may have medicinal effects.

“Even though the evidence is mixed, it’s better for St. John’s wort than for other herbs,” says Adriane Fugh-Berman, MD, associate professor, Complementary and Alternative Medicine Master’s Program, Department of Physiology and Biophysics at Georgetown University School of Medicine. Fugh-Berman says that trials in the U. S. have been oddly less positive than in Germany, where it is widely prescribed.

SAMe (S-Adenosyl-L-Methionine), derived from an amino acid and also available from protein food sources, is another widely studied mood-enhancing substance that’s commonly used in Europe, Fugh-Berman tells WebMD.

Though the data is less solid, other potential mood enhancers include:

  • Valerian: an herbal remedy created from dried roots, often taken as a sleep aid and sometimes used for anxiety.
  • Lavender: aromatherapy, essential oils, and teas use lavender to enhance relaxation and possibly help relieve anxiety and depression.
  • Omega-3 fatty acids: found in cold-water fish and certain vegetable oils, and available as a supplement, omega-3 fatty acids are sometimes used to help depression and other psychological problems. Emmons recommends a dose of 2,000 to 4,000 milligrams or more when taken for mood problems.
  • B vitamins: essential for cell metabolism and central nervous system maintenance. Emmons recommends a good B-complex or multivitamin to ensure plenty of B vitamins, which can help stabilize nerve cell membranes.
  • Vitamin D: although not enough evidence exists to make any claims about the effectiveness of vitamin D as a mood enhancer, at least one study reported benefits from vitamin D in treating seasonal affective disorder, a form of depression that occurs during the winter months.

St. John’s Wort

Around for centuries, St. John’s wort is commonly used today for sleep disorders, anxiety, and mild to moderate depression. However, an analysis of 37 clinical trials found that St. John’s wort may have minimal to no benefit for those with more severe forms of depression.

Although more research is needed, St. John’s wort may also have the potential to reduce symptoms of anxiety, premenstrual syndrome (PMS), or perimenopausal mood changes.

Available as capsules, tablets, liquid extracts, and teas, a typical dose of St. John’s wort ranges from 900 to 1,200 milligrams a day, and it should be taken for at least one to three months, just as with pharmaceutical anti-depressants, to see the best effect.

St. John’s wort does have the potential for serious interactions with a wide variety of prescription drugs, including birth control pills, antidepressants, HIV medications, and blood thinners. It can also interact with other herbs or supplements. Mainly, it may lower the effectiveness of certain medications, Fugh-Berman tells WebMD. St. John’s wort may also lead to an increase in side effects when taken with pharmaceutical antidepressants.

Consult a doctor or pharmacist about interactions before using St. John’s wort. Although uncommon, side effects of St. John’s wort may include:

  • Gastrointestinal upset
  • Skin reactions, especially when exposed to sun
  • Fatigue
  • Anxiety
  • Sexual dysfunction
  • Dizziness
  • Headache
  • Dry mouth

SAMe(S-Adenosyl-L-Methionine)

SAMe has been studied a lot for depression. Although current trials are not conclusive, an analysis of 28 studies showed that SAMe produced statistically significant improvement in the symptoms of depression when compared to a placebo. Some studies have shown that improvements were comparable to conventional antidepressants, such as the class of medications called tricyclic antidepressants.

Emmons suggests SAMe for those with a type of depression that produces low energy. He prescribes 400 to 800 milligrams daily, depending upon need or tolerance. The dose most often used for depression in clinical studies is 800 to 1,600 milligrams daily for up to 6 weeks.

Although SAMe usually causes few problems, you should use caution if you have diabetes, low blood sugar, or an anxiety or other type of psychiatric disorder. Gastrointestinal problems, headaches, fatigue, and skin rashes are the most common side effects.

Mood Enhancers That May Be Unsafe

Kava kava. A ceremonial beverage used commonly in the Pacific Islands, kava kava earned its claim to fame as an herb that’s very helpful for anxiety. Unfortunately, kava kava has largely fallen out of favor because concentrated forms for sale in the U. S. have been associated with a rare risk of significant liver problems.

According to the FDA, you should consult a doctor before using kava if you have liver disease or are taking drugs that affect the liver. Likewise, you should see your doctor if you experience any signs of liver illness after taking a kava supplement.

5-HTP. This is a precursor to a neurotransmitter called serotonin. Although some health care providers recommend it for mood problems, others are more cautious. “It is not clear whether 5-HTP is immune from the same problems L-tryptophan had,” Fugh-Berman tells WebMD, referring to an amino acid that was taken off the market in 1989 due to a dangerous contaminant. This concern has been largely disputed, and 5-HTP is generally considered safe, and effective for depression when taken at 150-300 milligrams daily.

As you evaluate other mood supplements, keep in mind that the FDA does not strictly regulate herbs and supplements; it treats them like foods rather than drugs. The makers of supplements don’t have to show their products are safe or effective before selling them on the market.

This makes it harder for you to assess their strength, purity, and safety. Fugh-Berman advises doing your own research on effectiveness and adverse effects, using reliable, unbiased sources, and by consulting groups that independently evaluate dietary supplements.

Lifestyle Changes for Enhancing Your Mood

“If you look at the research on exercise for depression, it’s equal to or better than medication for depression -- probably the best outright alternative treatment for depression,” says Emmons, who often recommends mild, rhythmic activities such as walking, biking, or jogging. “It may not be enough for a lot of people, but it’s a good place to start.”

Reporting in a February 2008 issue of Cerebral Cortex, German researchers described PET scans and recently available chemicals they used to prove that running does, in fact, release mood-enhancing endorphins. The more released, the greater the effect.

How much exercise is enough to enhance mood? Three hours of moderate activity per week may do the trick, according to a study published in the January 2005 American Journal of Preventive Medicine.

Emmons also strongly recommends a variety of stress management techniques, such as learning meditation to self-regulate thoughts, called mindfulness.

“People with recurring depression tend to get triggered very quickly -- almost like a track is laid down, a slippery slope,” he says. “It pays to put some real effort into learning to recognize this immediately and to learn ways to steady yourself.”

Even certain computer games can help create more positive thought patterns. Based on scientifically tested tools published in the journal of the American Psychological Association, MindHabits is one example. It helps players reduce stress and boost esteem by training the mind to refocus the way it perceives the world.

© 2008 WebMD, LLC. All rights reserved.

SOURCES:

Adriane Fugh-Berman, MD, associate professor, Complementary and Alternative Medicine Master’s Program, department of physiology and biophysics, Georgetown University School of Medicine.
Henry Emmons, MD, psychiatrist, Center for Spirituality and Healing, University of Minnesota.
The National Institute of Mental Health Web site: “The Numbers Count: Mental Disorders in America.”
Agency for Healthcare Research and Quality Web site: “S-Adenosyl-L-Methionine for Treatment of Depression, Osteoarthritis, and Liver Disease.”
National Center for Complementary and Alternative Medicine Web site: “Get the Facts: St. John’s Wort and Depression,” “Herbs at a Glance: Lavender.”
MedlinePlus Web site: “Lavender (Lavandula angustifolia Miller),” “St. John's wort (Hypericum perforatum L.),” “Kava (Piper methysticum G. Forst).”
Kasper, S. et al. BMC Medicine, 2006; vol 4: pp 14. 
Geller, S. et al. Menopause, May-June 2007; vol 14: pp 541–549.
NIH Office of Dietary Supplements Web site: “FDA Issues Consumer Advisory for Dietary Supplements Containing Kava.”
Boecker, H. et al. Cerebral Cortex, 2008; vol 18: pp 2523-2531.
Dunn, A.L. et al. American Journal of Preventive Medicine, 2005; vol 28, Issue 1, pp 1-8.
Dandeneau, S. et al. Journal of Personality and Social Psychology, October 2007; vol 93: pp 651-666. 
Papakostas, G. The Journal of Clinical Psychiatry, 2009; vol 70, Suppl 5: pp 18-22.
Turner, E. Pharmacology & Therapeutics, 2006; vol 109: pp 325-338.

Vitamins for Depression That Could Boost Your Mood

A diet deficient in key vitamins and nutrients might be to blame for bouts of bad moods. Here are some of the most important supplements for those dealing with symptoms of anxiety, depression, stress, or other mood-sabotaging condition.

Every editorial product is independently selected, though we may be compensated or receive an affiliate commission if you buy something through our links. Ratings and prices are accurate and items are in stock as of time of publication.

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Vitamin D

According to the Mayo Clinic, how much vitamin D your skin makes depends on a few things. Some factors include the season, your skin pigmentation, the time of day, and where you live. “Depending on where you live and your lifestyle, vitamin D production might decrease or be completely absent during the winter months,” the Mayo Clinic notes. As a result, you may be vitamin D deficient. “There are a large number of receptors for vitamin D in the brain, indicating that it plays a role in cognitive function,” explains naturopathic doctor Amanda Frick, director of medical affairs for Thorne Research in South Carolina. She recommends a dose of daily sun exposure (after applying sunscreen) for at least 20 minutes each day. Or, she says you can take 2,000 IU daily of vitamin D supplements.

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Omega 3s

Omega-3 fatty acids play an important role in brain health. They’re especially beneficial when it comes to improving symptoms of depression, cognitive functioning, and overall mood. Add more omega-3s in your diet by eating fatty fish like mackerel, salmon, and herring. It’s also in nuts and seeds like almonds, walnuts, chia seeds, and flax seeds. If eating fish isn’t your thing, fish oil pills are a great supplement. Acupuncture physician Elizabeth Trattner, who is also a certified doctor of oriental medicine and acupuncture with a private practice in Florida, suggests at least 2000 mgs of two key kinds of omega 3s: DHA and EPA. “Make sure to read labels carefully as you can have high amounts of omega 3s, but not EPA and DHA,” she says. “I like to see at least 650 mg of DHA and 1200 mg of EPA in an omega supplement.”

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Vitamin B6

Also known as pyridoxine, vitamin B6 plays an important role in physical and psychological body functions. It’s especially vital for nerve functioning. It may also help improve some neuropsychiatric disorders like depression. “B6 is highly involved in the metabolism of estrogens, so deficiency can be highly related to PMS and hormonal imbalance depression,” explains Frick. “The birth control pill depletes B vitamins, especially B6, so supplementation is highly recommended for those taking the pill.” She recommends 25 mg daily. You may need more if you’re on the pill.

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Vitamin B3

Niacin, aka vitamin B3, is involved in the production of serotonin, a neurotransmitter that enables brain cells and other nervous system cells to communicate. Too little serotonin could play a role in depression. But taking vitamin B3 may help maintain its levels.  In other words, a deficiency in B3 can impair levels of serotonin and negatively impact mood. Frick recommends a dose of 20 mg daily for those dealing with depressive symptoms. However, if you have severe depression, speak to your doctor about a higher dose. “Niacin may cause flushing which some people find very uncomfortable, and may wish to use a non-flushing niacin format,” she adds. These are some natural energy boosters you that might change your life.

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Vitamin B12

This vitamin has been known to boost mood and energy and reduce depression, explains Sally Warren, PhD, a naturopathic doctor at Metro Integrative Pharmacy in New York City. “Taking a good B-complex daily (at least 10 mg) can help with ensuring good levels are maintained,” she says. It’s especially helpful if you’re vegan or vegetarian, she adds.  In terms of food sources, she says B12 is highest in beef liver, sardines, mackerel, lamb. It’s also in eggs, feta cheese, and cottage cheese.

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Folate

This necessary nutrient, which also goes by the name of folic acid or vitamin B9, helps the body in the creation of new cells. This is one of the reasons it’s so important for pregnant women to get their fair share. In fact, pregnant women experiencing a vitamin B9 deficiency are at risk for delivering a baby with neural tube defects such as anencephaly and spina bifida. Additionally, a deficiency can cause depression. “Folic acid can help synthesize serotonin, which is a neurotransmitter involved in mood regulation,” says Kerri Axelrod, a certified holistic health and wellness counselor and yoga instructor at Kerri Axelrod Wellness in Boston. Aim for 400 mcg per day of folic acid, which is the recommended dosage from the National Institutes of Health.

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Magnesium

Magnesium helps with relaxation, muscle tension, and constipation. It also plays a key role in the productions of brain hormones, explains Trattner. According to the National Institutes of Health, magnesium-rich foods include almonds, spinach, cashews, avocado, and black beans. However, they also state that supplements can help boost low levels. Consider taking a supplement of 320 to 450 mg daily, especially at night to help with insomnia, suggests  Warren.

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Vitamin C

“Studies have shown a significant reduction in anxiety and depression when sufficient levels of C were taken, either by diet or supplements,” says Warren. One small study, published in a 2018 issue of the journal Antioxidants, assessed vitamin C levels among men aged 18-35 years. It noted that “high vitamin C status may be associated with improved overall mood in young adult males.” However, vitamin C is a water-soluble vitamin. Therefore, the body doesn’t store this vitamin. So be sure to take it regularly to ensure regular healthy levels. Doing so may boost your mood and result in a host of other health benefits. She recommends a minimum of 100 mg daily and no more than 2000 mg per day. Any more than that may cause diarrhea.

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Iron

Some of the biggest signs of an iron deficiency are low energy, chronic fatigue, and mood changes. Do these these common symptoms sound familiar to you? You might be one of the almost 10 percent of women or 2 percent of men who suffer from a deficiency. “The RDA of iron is 18 mg for women of childbearing years and 25 mg for pregnant women, so I like to recommend a supplement that can be split in half or one that is around 9 mg taken twice a day,” says Trattner. “By breaking up iron doses, it keeps bowels moving smoother.” This may help constipation and in turn, boost your mood. Some foods are iron-rich, too. A few include include liver, animal protein, spinach, lentils, some soy foods, and fortified cereals and milks.

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Chromium

Humans require a very small amount of this metallic element, though anywhere from 25 to 50 percent of U.S. adults are mildly deficient in it. “Chromium helps balance our blood sugar level which, in turn, stabilizes our mood,” explains Trattner. “It also helps regulate serotonin, melatonin and other brain chemicals.” If you’re consuming chromium in a supplement, she recommends 200 mcg. However, it’s also in animal protein and potatoes.

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L-theanine

This superstar amino acid may increase serotonin levels and boost alpha waves in the brain, explains Trattner. The easiest way she recommends getting a healthy dose is by drinking matcha, the purest form of green tea known for its high levels of antioxidants and other amazing benefits. “Matcha has one of the highest ORAC ratings in the plant kingdom and is a whole vegetal drink as opposed to green tea which is fermented leaves,” she says. “One cup of good organic matcha can have you feeling great immediately.” ORAC stands for “Oxygen Radical Absorbance Capacity.” The acronym refers to the antioxidant capacity in different foods. If you have a caffeine sensitivity, avoid matcha and drink decaffeinated green tea instead.

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St. John’s wort

According to Daniel Kellman, a naturopathic doctor and the director of Naturopathic Support and Rehabilitation Services at Cancer Treatment Centers of America (CTCA) in Atlanta, GA, St. John’s Wort is one of the most popular natural antidepressants. “Its mechanism mirrors the action of pharmaceutical antidepressants like SSRI’s (think Prozac and Paxil) and some evidence shows it to be effective, while other studies don’t show benefit,” he says. “While St. John’s Wort may be effective in some individuals, it also can have similar side effects of conventional drug therapy.” Be sure to speak to your physician before taking it. It may cause issues when taken in conjunction with blood thinners, cholesterol medicines, and many other prescription drugs.

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Sources

  • Elizabeth Trattner, acupuncture physician, Florida.
  • Amanda Frick, naturopathic doctor and director of medical affairs for Thorne Research in South Carolina.
  • Sally Warren, PhD, naturopathic doctor, Metro Integrative Pharmacy, New York City.
  • Kerri Axelrod, certified holistic health and wellness counselor and yoga instructor, Kerri Axelrod Wellness, Boston.
  • Daniel Kellman, naturopathic doctor and director of Naturopathic Support and Rehabilitation Services at Cancer Treatment Centers of America (CTCA), Atlanta.  
  • National Institutes of Health: "Magnesium: Fact Sheet for Health Professionals."
  • Antioxidants: "High Vitamin C Status Is Associated with Elevated Mood in Male Tertiary Students."
  • Mayo Clinic: "Vitamin D"

     

Originally Published: August 20, 2018

Jenn Sinrich

Jenn Sinrich is an experienced digital and social editor in New York City. She's written for several publications including SELF, Women's Health, Fitness, Parents, American Baby, Ladies' Home Journal and more.She covers various topics from health, fitness and food to pregnancy and parenting. In addition to writing, Jenn also volunteers with Ed2010, serving as the deputy director to Ed's Buddy System, a program that pairs recent graduates with young editors to give them a guide to the publishing industry and to navigating New York.When she's not busy writing, editing or reading, she's enjoying and discovering the city she's always dreamed of living in with her loving fiancé, Dan, and two feline friends, Janis and Jimi. Visit her website: Jenn Sinrich.

10 Good Mood Foods

So, what foods can help you quickly relieve stress and cheer you up?

№ 10 - Almonds

Crunchy almonds turn out to be a great stress reliever: they are rich in vitamin B2 (riboflavin), vitamin E, magnesium and zinc. B vitamins and magnesium are involved in the production of serotonin, a hormone that helps control mood and relieve stress. Zinc also eliminates some of the negative effects of stress, and vitamin E is an antioxidant that neutralizes free radicals - the main "culprits" of stress and heart disease. However, you should not eat a lot of almonds at a time - they are very fatty and high-calorie. And although it is a healthy unsaturated fat, it still turns into extra pounds. So be careful!

No. 9 - Fish

Most types of fish contain B vitamins, and especially vitamins B6 and B12 - well-known "stress fighters". Moreover, vitamin B12 is one of the most important vitamins involved in the synthesis of the euphoria hormone - serotonin. Vitamin B12 deficiency can even lead to depression! Don't be lazy, make a salad or a tuna sandwich for breakfast. For lunch, grilled salmon or mackerel with fresh green vegetables and rice will do.

No. 8 - Broccoli

Another product that is literally stuffed with the above-mentioned B vitamins. In addition, broccoli has another significant advantage - it contains folic acid, which also belongs to the B vitamins. Folic acid relieves stress, anxiety, relieves panic and saves from depression. Broccoli is an excellent side dish for meat and poultry dishes, it can be added to stews along with other healthy vegetables and beef or seafood.

No. 7 - Whole grain rice or pasta

What a relief that carbohydrates are finally rehabilitated and even in vogue! Finally, everyone realized that low-carb diets are just a scam; carbohydrates increase serotonin levels, thereby having a calming effect on the psyche. Although all carbohydrates produce this effect, nutritionists still recommend that you especially lean on bread, rice, and pasta made from whole grain flour. Simple carbohydrates - white bread and pastries - will give only a short-term euphoria, which will quickly give way to a breakdown and mood. In addition, do not forget that carbohydrates are firmly "settle" in the body in the form of extra grams. Complex carbohydrates (i.e., whole grain foods), on the other hand, are digested more slowly, so the feeling of fullness - and satisfaction - lasts longer. A little brown rice or whole wheat pasta is a great side dish for meat or fish.

No. 6 - Sushi

In addition to fish, the advantages of which were mentioned above, seaweed is also used to make rolls, which also have their own anti-stress properties. Seaweed is rich in magnesium, pantothenic acid (vitamin B3) and vitamin B2 (riboflavin). Pantothenic acid is very important for the health of the adrenal glands, which play a huge role in controlling emotions and stress. During times of stress, pantothenic acid deficiency can lead to feelings of inexplicable anxiety and even panic. In addition, in this case, susceptibility to infections, diseases and chronic fatigue increases.

No. 5 - Milk

In addition to vitamins B2 and B12 we already know, milk also contains antioxidants that help neutralize stress-causing free radicals. Cooking oatmeal with skim milk for breakfast or just drinking a glass of cold milk will help you avoid the temptation of unhealthy chocolate chip cookies.

№ 4 - Melon and cottage cheese

Melon is an excellent source of vitamin C (it plays an important role in the fight against stress and depression). What's more, chronic stress depletes the body's vitamin C stores, so it's important to replenish those stores on a regular basis.

Cottage cheese is rich in vitamins B2 and B12, so it will perfectly complement the melon. Try to prepare a snack using these products - with its help you will get rid of the feeling of fear and anxiety for the whole day.

No. 3 - Beef

Another reason to enjoy the good old steak is its undeniable health benefits, in particular, mental health. Beef is rich in iron, B vitamins and zinc. Unfortunately, it also contains unhealthy saturated fats, which increase the risk of heart disease and other diseases. But this problem can be solved. Try to choose lean or lean beef, such as sirloin.

No. 2 - Vitaminized cereals

Today, many breakfast mixes and cereals contain vitamins and minerals important for health, so you don't have to go far - just eat a portion of cereal for breakfast, and you are provided with all the necessary vitamins and fiber for the whole day .

№ 1- Blueberries

These blue berries are the richest source of antioxidants and vitamin C, the most powerful anti-stress agents. In addition, blueberries contain a minimum of calories. Blueberries are also a source of fiber, which helps relieve cramps and spasms that often occur during times of stress. It is best to cook blueberries with cottage cheese or just eat as a dessert.

Paramedic - valeologist Pechenyuk A.N.

5 vitamins for a good mood: what seasonal foods are best to look for them in

Health

Photo
iStockphoto

The debate about whether it is better to get vitamins from the most varied and nutritious diet or take supplements is between doctors , scientists and ordinary people who care about their health for more than one year. There is no single and absolutely correct answer here and cannot be. Each person is individual: everything affects the intake and absorption of vitamins - from lifestyle to stress and the region of residence.

But no one will deny that with the onset of the rainy season, piercing icy winds and cold, mood deteriorates, performance decreases, we get sick with ARVI more often, chronic "sores" become aggravated. Many believe that due to a lack of vitamins, immunity decreases and they go to the pharmacy for jars of vitamin complexes. Can vitamins improve mood, and which ones we really need in the off-season - we discussed with the allergist-immunologist, pathophysiologist Elena Paretskaya.

allergist-immunologist, pediatrician, pathophysiologist, Junior Member of WAO (World Allergy Organization)

Personal website

If the mood is at zero

mood. If you have a headache in the morning, you barely woke up and feel weak and weak, although you have not yet had time to get out of bed, you are unlikely to be cheerful and joyful during the day.

A runny nose, sore throat, body aches and other signs of a cold won't bring positive things to life. Constant chilliness, skin problems, if it dries and itches, deterioration in appearance - pallor, dull hair, brittle nails - also do not add optimism and strength.

Everything in the body is interconnected, so the lack of vitamins or microelements, if this is what it is, will affect both health and mood. There is a group of substances that affect the functioning of the nervous system and mood almost directly, and there are those that work indirectly - by being included in metabolic processes.

Find yourself a diagnosis

Unfortunately, the diagnosis of hypovitaminosis can only be made by exclusion. The thing is that its manifestations are very similar to many other diseases, conditions and reactions of the body. Therefore, only a bad mood, drowsiness or appearance problems is not a reason to immediately drink vitamins from a pharmacy. It is important to go to the doctor, undergo at least a basic examination in order to exclude the onset of a cold, exacerbation of various chronic "sores" and discuss your diet, daily routine with a specialist.

If you are generally healthy and the doctor has confirmed this, you can (and should) replenish your vitamin reserves through a rational combination of nutrition and supplements, which contain exactly those vitamins that are most often lacking in autumn.

In general, in winter and autumn, our compatriots of different ages most often have a deficiency of the following five vitamins.

Retinol: for beauty and youth

Retinol is the scientific name for the well-known vitamin A. Its main task is to maintain the regeneration and hydration of the skin, the normal state of the mucous membranes in the mouth and not only, protect vision from negative influences and maintain its sharpness.

In addition, it is a powerful antioxidant, a substance that fights free radicals that damage cells and accelerate aging. In plant foods, it is usually found in the form of a pro-vitamin - carotene, and is absorbed most actively along with fats . In animal food, it is also sufficient, so it is quite possible to cover the needs for retinol at the expense of food. In the autumn months, pay attention to:

  • Salads with carrots, pumpkin and vegetable oil (so the vitamin is better absorbed).

  • Beef liver in different versions - stewed, in the form of a pate, stew with vegetables.

  • Red and yellow bell pepper.

  • Cod liver, fish roe.

  • Sea buckthorn.

Vitamin D: for a sunny mood on cloudy days

In autumn, people are severely lacking in vitamin D. In the scientific language, it is called colecalciferol, and we habitually call it the "sunshine" vitamin. You can get it by being in the open sun for at least 10-15 minutes every day, but in many regions this is now impossible. Therefore, it is worth adding 9 to the diet0109 fish oil, oily fish or vitamin D drops, capsules, tablets .

The minimum dose for adults is 600-800 IU, but many suffer from a deficiency of the substance, the doctor will help them choose the dose after the results of the analysis of the level of vitamin D in the blood plasma.

Vitamin C: for colds and blues

Ascorbic acid is considered to be the most "anti-cold" vitamin. It helps to strengthen the immune system, supports the liver, has antioxidant properties, protecting the cells of the whole body from external aggression.

Learn more