A. Magnesium:
Plays a crucial role in brain function and mood regulation.
Low levels are linked to an increased risk of depression.
Example: Supplements have shown promise in alleviating symptoms of depression and anxiety, particularly in those with magnesium deficiency.
B. Ashwagandha:
This adaptogen may help reduce stress and anxiety by lowering cortisol levels.
Example: A 60-day study in 64 stressed adults showed that those who took 600 mg of high-concentration ashwagandha extract per day reported a 79% reduction in severe depression, while the placebo group reported a 10% increase.
C. B Vitamins:
Involved in neurotransmitter synthesis and brain function.
Example: High doses of B vitamins have been found to improve mood and reduce symptoms of mental fatigue.