Det har ju börjat komma fler och fler studier som undersöker sambandet mellan mikro/makro-nutrienter, kosttillskott, tarmflora och psykisk hälsa. I den här tråden tänkte jag att vi skulle samla studier om vilken kost och vilka kosttillskott man ska äta för maximera sitt psykiska välmående. Inga anekdotiska berättelser, bara studier. Ibland säger studierna emot varandra och ibland skiljer sig metoderna, så diskutera gärna varför en viss studie kan vara bättre än en annan och så vidare. Jag är inte heller någon expert på att veta vad som definierar en bra eller dålig studie, så ni får ha överseende med det.
Jag börjar med Kolos favorittillskott:
Kreatin förbättrar den psykiska hälsan för deprimerade
Eight unipolar and two bipolar patients with treatment-resistant depression were treated for four weeks with 3-5 g/day of creatine monohydrate in an open add-on design. Outcome measures were the Hamilton Depression Rating Scale, Hamilton Anxiety Scale, and Clinical Global Impression scores, recorded at baseline and at weeks 1, 2, 3 and 4.
RESULTS:
One patient improved considerably after one week and withdrew. Both bipolar patients developed hypomania/mania. For the remaining seven patients, all scale scores significantly improved. Adverse reactions were mild and transitory.
CONCLUSIONS:
This small, preliminary, open study of creatine monohydrate suggests a beneficial effect of creatine augmentation in unipolar depression, but possible precipitation of a manic switch in bipolar depression.
Fifty-two women with major depressive disorder were enrolled in an 8-week double-blind placebo-controlled clinical trial and randomly assigned to receive escitalopram in addition to either creatine (5 g/day, N=25) or placebo (N=27). Efficacy was primarily assessed by changes in the Hamilton Depression Rating Scale (HAM-D) score.
RESULTS:
In comparison to the placebo augmentation group, patients receiving creatine augmentation showed significantly greater improvements in HAM-D score, as early as week 2 of treatment. This differential improvement favoring creatine was maintained at weeks 4 and 8. There were no differences between treatment groups in the proportion of patients who discontinued treatment prematurely (creatine: N=8, 32.0%; placebo: N=5, 18.5%) or in the overall frequency of all reported adverse events (creatine: 36 events; placebo: 45 events).
CONCLUSIONS:
The current study suggests that creatine augmentation of SSRI treatment may be a promising therapeutic approach that exhibits more rapid and efficacious responses in women with major depressive disorder.
Methods. We examined longitudinal food diaries of 12 385 randomly sampled Australian adults over 2007, 2009, and 2013 in the Household, Income, and Labour Dynamics in Australia Survey. We adjusted effects on incident changes in happiness and life satisfaction for people’s changing incomes and personal circumstances.
Results. Increased fruit and vegetable consumption was predictive of increased happiness, life satisfaction, and well-being. They were up to 0.24 life-satisfaction points (for an increase of 8 portions a day), which is equal in size to the psychological gain of moving from unemployment to employment. Improvements occurred within 24 months.
Conclusions. People’s motivation to eat healthy food is weakened by the fact that physical health benefits accrue decades later, but well-being improvements from increased consumption of fruit and vegetables are closer to immediate.
Providing young adults with high-quality FV, not texting them reminders to eat more FV and giving them a voucher, resulted in improvements to their psychological well-being over a two-week period. This is the first study to show that providing high-quality FV to young adults can result in short-term improvements in vitality, flourishing, and motivation. Findings provide initial validation of a causal relationship between FV and well-being, suggesting that large-scale intervention studies are warranted.
Bo H Jonsson kan ändå visa att sex av åtta studier av behandling av depression med omega-3 har visat bättre effekt än placebo. Han kan även visa enstaka positiva studier vid bipolär sjukdom och perinatal depression.
2019-04-15, 11:32
Trådad visning
