Vitamin Checklist for balance:

I believe it is better to optimize mental health naturally before seeing a psychiatrist, as it is better to cure this naturally (if possible) before going on serious lifelong medication, and Mental Health professionals are overwhelmed by crisis in that sector, so these natural cures may be worth a try.

Checklist:

• Check your AIR & WATER pollution as advised on this website, to ensure it is clean and not triggering your issues.

• Do the DETOX Body/Mind section of this website to remove build up of pollution from external factors and to restore inner peace/balance.
   
• Make sure you have a balanced diet/vitamin intake, especially IF vegetarian or vegan, as vegetarians may be more likely to experience depression and anxiety IF they don't keep a very close eye on their vitamin intake/levels. 

Sources: https://onlinelibrary.wiley.com/doi/full/10.1111/nbu.12540#:~:text=Nine%20of%20these%20studies%20were,CI%3A%201.14%2C%202.07).

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3466124/

• For example, when I became a vegetarian as a teenager I had no idea about vitamins, so I just ate pasta and cheese (no legumes or other protein) a lot and did not feel very balanced as a result.  I eventually figured out the importance of vitamins by talking with people and reading labels on vitamin jars about what they do etc. Vegetarians/Vegans often have extremely low IRON if they are not careful.   In my case, I also had low MAGNESIUM and ZINC levels which I 'eventually' discovered after many years of being a vegetarian in my youth due to not knowing much about healthy eating and nutrition back then.   

Sources: https://pubmed.ncbi.nlm.nih.gov/21139125/#:~:text=The%20nutrients%20of%20concern%20in,a%20useful%20shield%20against%20deficiency.

• Iron helps oxygen get into your brain to think properly, if you have low iron (in my own experience it feels like your brain is suffocating) it impairs proper functionality of brain. 

• Impaired emotional behaviours are associated with iron deficiencies.

• Chronic low iron symptoms include getting tired and bruising VERY easily, and having LOTS of bruises.

• Cognitive disorders.

Sources: https://www.healthdirect.gov.au/iron-deficiency

https://www.healthdirect.gov.au/iron-deficiency#symptoms

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4253901/

https://health.clevelandclinic.org/how-to-tell-if-you-have-iron-deficiency-anemia/

https://www.healthline.com/nutrition/why-too-much-iron-is-harmful

https://www.webmd.com/vitamins/ai/ingredientmono-912/iron

Natural solution for Iron deficiency:

To correct deficiencies of IRON, I suggest to visit your Doctor and get a detailed thorough blood test, to get dosage correct for your individual situation.

Personally I was a vegetarian for awhile and took iron tablets for a short period to correct imbalance, then I ate meat again, but just moderately to not overdo iron intake for health reasons as meat is easier/safer and more easily absorbed by body (from natural sources) than using iron tablets long term (which cause side effects such as constipation and possible iron poisoning if too high a dosage). Iron tablets must be supervised by a Doctor as iron tablets are quite strong compared to meat, and iron tablets can cause issues if you take too much, only a Doctor can ensure correct/safe usage for individual cases.  

Source: https://www.csiro.au/en/news/all/articles/2022/august/iron-deficiency

Talk to your Doctor about whether you should take iron tablets.  Iron tablets specifically are best to be taken under Doctor supervision, as taking too much can cause iron poisoning, and it is also bad for you if you have iron storage disease (haemochromatosis).   I don't have that disease, but I prefer to only use iron tablets if necessary short term as necessary to correct a deficiency.

• Muscle cramps, 
• leg cramps, 
• eye twitches, 
• spasms

Sources: 

https://www.healthdirect.gov.au/magnesium-deficiency#symptoms

https://www.nps.org.au/news/magnesium-a-treatment-for-leg-cramps#:~:text=Since%20magnesium%20plays%20a%20role,may%20predispose%20to%20muscle%20cramps.&text=Thus%20magnesium%20supplements%20are%20often%20recommended%20to%20prevent%20cramps.

https://www.biolectra.com/magnesium-deficiency/consequences/eye-twitching/

Natural solution for Magnesium deficiency:

When I have a magnesium deficiency symptom, I take 1 or 2 magnesium tablets daily daily until symptom disappears, then reduce to 1 tablet daily as magnesium is a good everyday vitamin. 

Consult your Doctor to discuss the dosage for your particular situation. 

• VERY slow healing of wounds on skin.

Source: https://www.woundscanada.ca/docman/public/wound-care-canada-magazine/2016-14-no3/126-the-role-of-zinc-in-wound-healing/file#:~:text=Zinc%2C%20a%20trace%20mineral%2C%20plays,care%20of%20patients%20with%20wounds.

Natural solution for Zinc deficiency:

When I had a zinc deficiency I took 1 zinc tablet daily and started thinking about possibly eating meat and leafy greens in future for health reasons to prevent future zinc deficiency issues.  

The zinc tablets sped up healing of my wounds by a rapid amount, over several days I  noticed increase of healing.  Super fast!  I had acne scars from very bad acne, and it healed the wounds very fast as when I was a vegetarian troubled teenager and was zinc deficient with chronic acne which was very embarrassing, because the wounds would not heal much.  They healed very quickly when I took zinc vitamins though after much researching.

Only follow recommended dosages on product for Zinc vitamins, or as advised by your Doctor.

Eating meat is best long term solution for optimum health re keeping your brain oxygenated so it operates at full capacity. Vitamin C, found in tomato sauce is good to put with meat (iron source) as it increases iron absorption. So a meat pie with tomato sauce is not a bad idea.

Sources: https://www.canr.msu.edu/news/iron_and_vitamin_c_the_perfect_pair#:~:text=It%20has%20been%20found%20that,broccoli%2C%20Brussels%20sprouts%20and%20kiwis.

https://www.beefmagazine.com/market-news/meat-your-mood-why-beef-makes-you-happy-

If you feel stressed at high school like I did, or work in a stressful environment with deadlines and lots of pressure like I did, I have found that vitamin B is an excellent preventative strategy to help cope with pressures of life and stress.

Sources: https://www.blackmores.com.au/energy/vitamin-b/vitamin-b-for-stresshttps://www.calmclinic.com/blog/calm-clinic-review-b-vitaminshttps://www.berocca.com.au/products/berocca/berocca-original-berry-effervescent-tablets

Natural Stress solutions:
I use an Australian vitamin B specialized vitamin drink daily for energy and help with stress, which I believe and feel works instantly.

There are also other specialized Executive B blends for stress reduction vitamin tablets on the market from reputable manufacturers also.

 
I also suggest an Epsom salt bath with relaxing aromatherapy oils such as lavender in it to relax in the evenings before bed so you sleep better. The magnesium is released from Epsom salts and is absorbed into your skin while bathing and relaxes your muscles. The lavender relaxes your mind.
Personally I prefer to bathe in  Australian made Epsom salts, good idea to check ingredients and origin.

Sources: https://epzen.com.au/products/relax-magnesium-epsom-saltshttps://health.clevelandclinic.org/7-things-you-probably-didnt-know-about-epsom-salt/#:~:text=Epsom%20salt%20is%20used%20to,recovery%20period%20after%20a%20workout.https://theaustraliannaturalsoapcompany.com.au/products/lavender-bath-salts-500g?currency=AUD&variant=43056245506247&utm_medium=cpc&utm_source=google&utm_campaign=Google%20Shopping&gc_id=20396547586&gclid=EAIaIQobChMIi5TpyMz3gAMVlNQWBR39dQy-EAQYAyABEgJmNPD_BwE 

To help prevent depression and LOTS of other really bad diseases too, check your Vitamin D levels with your Doctor by having a blood test, so they can help guide you to correct any deficiency.  You may just have a VERY low vitamin D level if you are feeling depressed, and fixing your deficiency will correct the depression in some cases, but you have to see exactly how low your vitamin D is in the blood test so you know how many Vitamin D tablets you need to take daily and for how long. 

Source: https://www.healthline.com/nutrition/vitamin-d-deficiency-symptoms#symptoms

This is CRITICAL to get right!  I had an extremely low vitamin D level, and needed 5 Vitamin D tablets (5000units total) daily for quite a long time to restore the balance until my Doctor said was it was at the correct level in my blood tests, then I only had to have 1 vitamin D tablet (1000units) daily to ensure it was maintained permanently at a healthy level, so there were no more issues. 

Check the unit levels in your Vitamin D tablets and follow instructions on vitamin product bottle, but highly recommend you get a blood test from your Doctor to check this and let them help you get this corrected with the proper dosage for your individual situation/circumstances.    

Vitamin D is also an excellent vitamin to increase absorption of naturally consumed calcium in dairy products. 

Source: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2669834/#:~:text=Optimal%20vitamin%20D%20levels%20are,%25%20%5B1%E2%80%A2%E2%80%A2%5D.

WARNING ABOUT CALCIUM TABLETS!!! DO NOT TAKE THEM UNLESS YOUR DOCTOR ADVISES YOU THEY ARE NECESSARY.

I have been advised Doctors used to think Calcium tablets were good for people re bone strength, however recently they have observed a correlation between calcium tablets and people having heart attacks.  Good to have a discussion with your Doctor about this if you have concerns.

Sources: 

https://www.health.harvard.edu/blog/study-links-too-much-calcium-to-heart-disease-20100812204

https://www.nps.org.au/australian-prescriber/articles/calcium-and-cardiovascular-risks-1#:~:text=Calcium%20supplements%20increase%20the%20risk,stroke%20by%2015%E2%80%9320%25.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2669834/#:~:text=Optimal%20vitamin%20D%20levels%20are,%25%20%5B1%E2%80%A2%E2%80%A2%5D.

I decided not to take Calcium tablets anymore due to heart palpitation symptoms. I prefer to eat dairy products (real food) for calcium intake and increase natural calcium absorption with Vitamin D tablet daily.

I used to take calcium tablets and noticed heart palpitations, but since discovering recently the new medical observations of correlations between calcium and heart attacks, I stopped taking the calcium tablets and the palpitations stopped.  I take Silicea homeopathic supplements in addition to enhance bone strength as detailed in following section on this page.

I use homeopathic substance: silicea supplements, to improve hair/nail/bone strength etc, which is available in a flavoured gel sachet in some brands and various other forms  (I prefer the gel sachets of silicea, just my personal preference). 

Sources: https://silicea.com.au/what-is-silicea/introduction-to-silicea/

https://www.seroyal.com/silicea-6x-salt-1.html

In 3 months my eyebrows grew back totally, my eyelashes were very abundant and thick, and my bones are now so strong that when I  recently tripped on an ice puddle and hit my knee caps very hard on pavement, I had NO broken or fractured bones at all.

I have observed other people’s fingernails go from paper thin to very thick and healthy after 3-6 months of using this vitamin supplement also.

Fish oil is VERY good for your brain and also helps your school grades improve too. 

In a Monash research article listed in sources below, they observed excellent results in young people with early psychosis symptoms using concentrated fish oil tablets to reduce the risk of progression to a more serious psychotic disorder.

Sources: 

https://www.health.harvard.edu/blog/omega-3-fatty-acids-for-mood-disorders-2018080314414

https://www.healthline.com/nutrition/benefits-of-fish-oil

https://www.verywellmind.com/best-sources-of-fish-oil-1067008

https://researchmgt.monash.edu/ws/portalfiles/portal/299063327/298894874_oa.pdf

As they make you sicker not healthier, they may trigger psychosis also that is WHY they are illegal, and life is difficult enough these days surviving  in this polluted mad world.  I never took any illegal drugs and it was a major miracle I survived.  Life is difficult enough these days.

Stick to tea and coffee with the occasional glass of wine if you can tolerate alcohol, otherwise there are wines with zero alcohol.