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Here’s how key nutrients might improve sleep, sharpen your mind and support your mental well-being, according to dietitian Bibi Chia.
Supplements may support sleep and mental well-being, says dietitian Bibi Chia.
While they’re no substitute for a healthy diet, some vitamins, minerals and fatty acids in supplement form may help regulate sleep and support brain health — all good news for your mental well-being, says Bibi Chia, principal dietitian at Raffles Diabetes and Endocrine Centre.
But Bibi advises consulting a healthcare professional or registered dietitian before starting any supplement regimen. Doing so helps to reduce the risk of drug interactions, according to HealthHub.sg. For instance, omega-3 can interact with blood thinners like aspirin and warfarin, increasing the risk of excessive bleeding.
Here are some supplements that may provide the positive perk-up you’re after.
If you’re looking to support brain health and boost energy
Try: Omega-3 fatty acids, vitamin B complex, thiamine (or vitamin B1) and CoQ10
“Thiamine is particularly important for individuals who consume alcohol, as excessive alcohol consumption can deplete thiamine levels, leading to neurological issues,” Bibi says.
If you want to improve your sleep
Try: Vitamin B6, magnesium and melatonin
Bibi says that vitamin B6 and magnesium can also regulate mood and offer relaxing properties respectively, which may help with better sleep habits.
If you’re focused on gut health
Try: Probiotics
Your gut plays a significant role in mood, emotions and behaviour, says Bibi, as it’s home to trillions of bacteria that produce neurotransmitters serotonin and gamma-aminobutyric acid (GABA), which are often referred to as “happy hormones”. “An imbalance in gut bacteria can disrupt the production of these neurotransmitters, potentially contributing to mood disorders,” she adds.
Just like how the right supplements may boost your mood, your daily diet also plays a role in whether you feel sharp or sluggish. Answer A, B or C for each question to find out more!
A. Fast food and processed meals
B. Plenty of veggies, fruits, whole grains and lean protein
C. Whatever is trending on social media: lots of quinoa one week, and only cold-pressed juices the next
A. I eat constantly — three or more meals plus several snacks in between
B. I have three square meals and sometimes one or two snacks
C. It’s hard to say because I usually skip meals
A. Not much. I stay “hydrated” with soft drinks and coffee
B. Between six and eight glasses
C. More than I can count — I like how it keeps me full when I am dieting
A. I avoid foods with fibre
B. A variety of foods, like whole grain, fresh fruit and vegetables
C. Just veggies
A. I drink caffeinated beverages throughout the day
B. I have one or two cups of coffee or tea in the morning
C. I only drink coffee if it’s trending as a weight-loss fad on social media
FEELING STRESSED RECENTLY?
Junk and processed foods are low in essential nutrients but high in unhealthy fats, sugars and sodium, says Bibi. This imbalance can contribute to inflammation, which has been linked to mental health conditions like depression and anxiety.
BIBI’S TIP: Consume more whole, unprocessed foods to keep blood sugar levels stable. Don’t overeat, as this may give you a feeling of a lack of control, which can negatively impact your mental well‑being.
WELL DONE, YOU’RE ON THE RIGHT TRACK!
Your diet is healthy and balanced, and you’re adequately hydrated.
BIBI’S TIP: To improve your overall well-being and support mental health, practise portion control and engage in mindful eating.
TAKE THINGS A LITTLE EASY
Skipping meals or eliminating food groups can lead to nutrient deficiencies, which may manifest as mood swings, fatigue and difficulty concentrating, says Bibi. The restrictive nature of extreme diets can also lead to anxiety and depression.
BIBI’S TIP: A balanced and sustainable approach to nutrition is essential for long-term mental and physical well-being.
Profile photo: Dillon Tan / Other images: Shutterstock
