Nutrient Connection: Supplements Transforming Mental Health

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Are you one vitamin away from a calmer, happier you? While pharmaceuticals remain the conventional treatment for anxiety and depression, groundbreaking research reveals that the nutrients in your daily diet might hold the key to transformative mental wellness.

The science is compelling: B-complex vitamins reduce stress and boost brain function, vitamin D lifts mood, omega-3s support cognitive health, while GABA and L-theanine mimic anti-anxiety medications without the concerning side effects. These natural alternatives address the chemical imbalances that contribute to anxiety and depression, offering hope for the estimated one-third of people who find their symptoms return despite medication or who struggle with pharmaceutical side effects.

What makes this approach revolutionary is its accessibility and holistic nature. As nutritional psychiatrist Dr. Uma Naidoo emphasizes, nutrition remains "a powerful and underutilized tool for mental health." This episode breaks down exactly which supplements support mental wellness, with specific dosage recommendations and a FREE downloadable list you can discuss with your healthcare provider. Beyond supplements, we explore how avoiding triggers like poor sleep and stimulants while building supportive community connections creates a foundation for lasting improvement. The empowering revelation? While 50% of our mental health may be genetic, 40% comes from lifestyle choices entirely within our control.

Ready to reclaim your mental clarity naturally? Download our comprehensive guide to mental health-supporting vitamins and minerals from the show description. Share your wellness journey with our community by tagging New Normal Big Life or nnblblog on social media – we'd love to celebrate your progress toward living your biggest, most fulfilling life.

Visit our blog for a list of citations.

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DISCLAIMER: The information is not medical advice and should not be treated as such. Always consult your physician or healthcare professional before pursuing any health-related procedure or activity.

Hi friends, welcome to the new normal, Big Life Podcast! We bring you natural news and stories about nature that we hope will inspire you to get outside and adventure, along with a step-by-step plan to help you practice what you’ve learned and create your own new normal and live the biggest life you can dream. I’m your host, Antoinette Lee, the Wellness Warrior.

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Episode Transcript

Speaker 1 (00:19):
New normal big life and improve cognition, while
vitamin D and omega-3s boostserotonin, easing depression.
Gaba and L-theanine promoterelaxation, mimicking
anti-anxiety meds without theside effects.
Experts like Dr Uma Neidooemphasize nutrition's role in
mental wellness, advocating forbioavailable supplements.

(00:41):
Avoid triggers like poor sleepor stimulants.
Bioavailable supplements Avoidtriggers like poor sleep or
stimulants and build asupportive community to enhance
these benefits.
Discuss these natural optionswith your doctor to complement
traditional treatments andreclaim your mental clarity.
Dive into our full guide foractionable insights and a
downloadable list of vitaminsand minerals that support your

(01:01):
mental health wherever you getyour podcasts.
Hi friends, welcome to the NewNormal Big Life podcast.
We bring you natural news andstories about nature that we
hope will inspire you to getoutside and adventure, along
with a step-by-step plan to helpyou practice what you've
learned and create your own newnormal and live the biggest life
you can dream.
I'm your host, antoinette Lee,the wellness warrior.

(01:23):
You're one vitamin away from acalmer, happier you.
Anxiety and depression can feeloverwhelming, but what if a
solution lies in your dailynutrition?
While conventional medicineoften prescribes pharmaceuticals
to address chemical imbalances,emerging research reveals that

(01:44):
vitamins and minerals cansignificantly support mental
health, offering natural sideeffect, free alternatives or
complements to medications.
So let's explore how thesenutrients can transform your
mood and cognition.
Cognition is processing andunderstanding information, and
if you're a TBI survivor like me, you know the importance of

(02:08):
being able to understand whatyou're hearing and seeing and
reading and process thatinformation in a way that's
useful to you.
But there are limits toconventional anxiety treatments.
But there are limits toconventional anxiety treatments.
Western medicine oftenattributes anxiety to the

(02:29):
monamine theory, linking mooddisorders to neurotransmitter
imbalances caused by genetics.
According to the NationalInstitute of Mental Health, this
model overlooks externalfactors like nutrition,
lifestyle and environment.
We're reminded by happinessresearchers like Dr Sonja
Lummersky that 50% of what makesus who we are are genetic

(02:49):
expressions that are turned offor on.
10% of what makes us who we arecomes from our environment,
what we're exposed to, whatwe're taught, and the other 40%
are lifestyle choices that are100% within our control.
So that 40% of what makes youwho you are, or what makes your

(03:12):
mental health what it is, isabsolutely within your control,
and that's what this episode isall about.
Pharmaceuticals like SSRIs andbenzodiazepines, which alter
brain chemistry, help manyinitially, but 33% of
antidepressant users saysymptoms return, according to

(03:32):
Harvard Medical School.
Side effects from SSRI includeweight gain, sexual dysfunction
and dependency, which can makestopping these medications
challenging.
Dr Uma Nadeau, a nutritionalpsychiatrist, emphasizes that
nutrition is a powerful andunderutilized tool for mental

(03:52):
health.
In a blog article written inHarvard Health, sarah, a
34-year-old teacher from Ohio,shares Antidepressants helped me
at first, but the side effectswere brutal.
Adding supplements changedeverything.
Before we cover the next topicin this episode, I want to
introduce you to the adventuresports lifestyle with what I

(04:14):
like to call a micro story aboutan adventure that I've had.
The adventure sports lifestyleand my deep connection to nature
is essential to my good health.
So here's the story.
Having wildcrafting or foragingskills means I'll never go
hungry, from spring until latefall.
I can even dry, dehydrate latefall.

(04:38):
I can even dry, dehydrate andcan some of what I harvest from
nature and my homestead garden.
The natural areas around myhome have wild cherries, wild
asparagus, wild carrots,dandelions, salad greens, fruit
trees and many more edible nuts,vegetables and fruits.
Nature is my diverse andever-changing grocery store.
I did that.
I hope this inspires you to getoutside and adventure alone

(05:00):
with friends or the people youlove most, and I hope you'll
also check out some of our otherpodcasts on foraging,
wildcrafting and makingdandelion gummies.
Now back to the show where we'retalking about a nutritional
powerhouse supplements formental wellness.
Here's a breakdown of keyvitamins and minerals that can

(05:21):
support mental health, backed byresearch and real world
experiences.
Remember, always consult yourhealthcare provider before
starting supplements.
I'm a big proponent ofsupplements.
I've been diagnosed withpost-traumatic stress disorder,
anxiety and clinical depression.

(05:41):
However, if you meet me inperson and you can probably hear
in my voice on my podcast I'm ahappy, healthy, well-adjusted
person, even though I have tomanage my mental health, and I
manage my mental health withoutany medications.
Yes, I did use some medicationsfor a while, as well as talk

(06:02):
therapy and group therapy, butat this point in my life I don't
need any of those things.
But I do heavily rely onvitamins, minerals, supplements,
great sleep, lots of water andliving my best life outdoors.
So let's start with theB-complex vitamins.

(06:23):
B-complex vitamins are known asthe stress busters.
B-complex vitamins includevitamin B1, vitamin B2, vitamin
B3, vitamin B5, b6, b7, b9, b12,and they're all vital for brain
function.
A 2019 study found higher Bvitamin intake linked to lower

(06:49):
depression and anxiety.
You don't need to remember allof this or frantically write it
down.
You'll be able to download afree copy of this list of
vitamins that you can take anddiscuss with your doctor.
Take with you on a shoppingspree to get these vitamins so
you can take and discuss withyour doctor.
Take with you on a shoppingspree to get these vitamins so
you can just sit back and listenfor now and find the

(07:12):
down-deloadable link in the showdescription.
Niacinamide or B3 mimics,anti-anxiety medication and aids
benzodiazepine withdrawal andaids benzodiazepine withdrawal.
That's benzodiazepinewithdrawal.
You should note that niacincauses a harmless flush or

(07:32):
temporary redness and heatsensation in your face and it
reduces tension and promotessleep, so it's very beneficial.
Despite this minorinconvenience.
You can find citations for myresearch in the show description
to do your own research andremember you can also download
this list from the showdescription.
The suggested dose of B vitaminsis B1, 1.1 milligrams.

(07:58):
B2, 1.1 milligrams.
B3, 14 mg.
B5 5 mg.
B6 1.3 mg.
B7 30 micrograms.
B9 400 micrograms.
B12 2.4 micrograms daily.
Vitamin C, called the anxietyantidote, is known for its

(08:23):
antioxidant properties.
It has acute anti-anxietyeffects.
Combined with B-complex,vitamin C reduces stress and
boosts cognition Great for yourbrain health.
The suggested dose is 5 mgdaily.
Vitamin D is not only a cancerpreventative.

(08:49):
It's known as the mood lifter.
Higher vitamin D levelscorrelate with better moods and
less depression.
Higher doses of vitamin D maybe needed for those with darker
skin or in northern climates.
My doctor recommended 5,000international units, or IU, of
D3 daily.
And my winter blues vanished,says Seattle resident Jamal.
I found the same in my own life, living here in the ice belt.

(09:12):
The suggested dose is 1,000 IUof vitamin D3 daily or higher
under medical supervision.
My doctor prescribed 6,000 IUof vitamin D3 for me.
Omega-3 fatty acids is the brainboosters, rich in EPA and DHA.

(09:32):
Omega-3 fish oil may easestress-related symptoms by
supporting brain health.
The suggested dose is 1,500 mgof EPA and 500 milligrams of DAH
daily.
Gaba, or G-A-B-A, is thecalming amino acid.
Gaba, an amino acid, reducescentral nervous system

(09:56):
excitability mimickingbisodiazepines effects.
For the suggested dose, consulta doctor or naturopath for
personalized dosing.
Inositol is called the worryreducer.
Inositol, a sugar-influencingmood-related hormone, benefits
anxiety and OCDobsessive-compulsive disorder.

(10:19):
The suggested dose is up to 12grams daily, ideally in a
smoothie.
Next is L-theanine, therelaxation enhancer.
L-theanine is found in greentea.
It reduces acute stress,improves cognition and it's a
powerful antioxidant that Idrink unsweetened with my lunch

(10:39):
and dinner.
The suggested dose is 400milligrams daily before or after
meals.
Magnesium Not only is magnesiumgreat for regulating your heart
rhythm, magnesium is thecortisol controller.
Magnesium regulates cortisol,the stress hormone, and supports
GABA, aiding sleep and reducinganxiety.

(11:02):
It's also great for your hearteating sleep and reducing
anxiety.
It's also great for your heart,since taking magnesium
bisglyconate, I sleep better andfeel calmer, says Priya, a
nurse from Chicago.
The suggested dose is 320milligrams nightly.
Next is 5-HTP, the serotoninbooster.
5-htp enhances serotonin,improving mood.

(11:24):
The suggested dose is 100milligrams daily with food.
After this break, we'll talkabout other changes to make for
improved mood and mental health.
World events are constantlyteaching everyone some very
painful lessons.
Without warning, everything wetake for granted can suddenly
fail, and if you're not preparedin advance, you really don't

(11:46):
have a chance.
The fact is, the modern worldruns on a just-in-time supply
schedule.
Even the biggest grocery storescan carry only enough food for
a few days' worth of normalshopping.
So when disaster strikes andchaos ensues at your local
stores, the odds are simplyagainst you.
If you don't have emergencyfood and gear stockpiled in

(12:07):
advance, you will probablysuffer.
My partner, ready Hour, is hereto help you ahead of time.
Ready Hour has a long historyof providing calorie-rich,
reliable and deliciousnourishment for life's
unexpected situations, andcritical emergency gear too.
They're part of a family ofcompanies that have served
millions of people like you fordecades.

(12:29):
My family and I use Ready Hourproducts for camping,
mountaineering and disasterpreparedness for five years now.
They're not just reliable,they're also your affordable
option too.
Long-term survival foodsshouldn't break the bank.
That's why they have greatsales and payment options for
you.
It's your bridge to safety andsurvival when things just aren't

(12:50):
normal anymore.
So make your next decision,your smartest decision.
Be ready for tomorrow.
Today, trust Ready Hour.
Ready to shop.
Use my affiliate link in theshow description.
Beyond anti-anxiety supplements,taking a holistic view on
mental health, your environmentshapes your mind.

(13:11):
Avoiding triggers likestimulants, poor sleep or toxic
relationships is crucial.
Reframing your perspective andfocusing on community and safety
creates lasting change.
Finding a supportive group tohelp me more than any pill, says
Mark, a veteran from Texas.
Build connections, prioritizesleep and discuss supplements

(13:33):
with your doctor to craft apersonalized plan.
Small changes have a significantanxiety suppression impact.
Vitamins and minerals offer anatural path to better mental
health, complementing or evenreplacing pharmaceuticals for
some Like me.
For instance, by addressingnutrition, lifestyle and

(13:54):
community, you can take controlof your anxiety and mood.
So make sure that you'regetting together with people,
not just your family, but makingfriends or even just talking
with strangers when you're outrunning errands, because it's
important for humans to connectto other humans.
It's also important to spendtime outdoors.

(14:17):
Being outdoors is so good foryour mental health.
You can take control of youranxiety and mood with what might
seem like many changes, butthere are a lot of small changes
that are easily implementable.
So let us know how you're doing.
Share your journey in thecomments.

(14:39):
Until next time, friends, I'mAntoinette Lee, your wellness
warrior here at the New NormalBig Life podcast.
I hope one day to see you onthe river, in the back country
or in the horse barn living yourbest life.
So tag New Normal Big Life ornnblblog or nnblblog on social
media so we can celebrate yourgood health and big life.

(14:59):
You can find us on X If you'rea visual learner.
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channel, or listen wherever youget your podcasts.
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