Recovery is all about regaining your strength and finding balance, both physically and mentally. Creating a strong nutritional foundation with the right supplements helps achieve this, and prepare you for a lifetime of better health.
Recovery is an amazing opportunity to completely reset your physical and mental health. You are emerging from your dependency with a new set of goals and a different outlook, and are connecting with resources that can help support you as you heal and build strength and resilience.
A key part of this process involves looking at your nutrition. Many people living with an addiction have developed unhealthy food habits that do not give the body what it needs to rebuild and thrive. In recovery, it’s important to make regularly nourishing your body a priority, not just with your daily food choices, but also by identifying and taking supplements that can complement and boost your meals. Here are 12 supplements that are particularly beneficial to both the physical and mental healing process that occurs during recovery:
1. Citicoline
To understand how the supplement citicoline works, it is important to know what choline is. Choline is a critical nutrient for brain health, with good levels of choline linked to improved cognitive function and performance.
Choline is found in foods like brussels sprouts, salmon, eggs, almonds, and shitake mushrooms, but generally people don’t consume enough of these types of foods to boost choline to its optimal level. This is where citicoline comes in.
Citicoline is a key supplement that helps to support optimal brain function. This can help improve mental health and restore cognitive processes that may have been damaged during dependency. Initial studies of citicoline and addiction have also suggested that citicoline can help reduce cravings, benefitting the recovery process.
2. Vitamin D
A vitamin found in foods like fatty fish as well as naturally occurring in our bodies, Vitamin D is critical for building bone and reducing inflammation. However, a lack of this important vitamin is linked to the potential for addiction. Studies have shown that chronic Vitamin D deficiency is an environmental factor that contributes to addictive behaviour, and that there is a link between the severity of alcohol addictions and Vitamin D deficiency. Supplementing with Vitamin D ensures that your body is getting a sufficient amount of this nutrient, boosting your overall health in recovery.
3. NAC
N-acetyl-cysteine, also known as NAC, is an altered form of the amino acid cysteine naturally produced by the human body, and found in foods high in protein like meat, cheese, legumes and sunflower seeds. NAC helps replenish levels of the body’s most powerful antioxidant, glutathione, and regulates the levels of glutamate, one of the brain’s most important neurotransmitters. These functions appear to contribute towards improved mental health, and the reduction of drug and alcohol cravings. NAC also plays an important role in detoxifying the body, especially the liver and kidneys, which may be damaged during addiction.
4. Milk Thistle/Silymarin
Milk thistle is a flowering herb with a long history of use as a natural remedy in traditional medicine, particularly for liver or gallbladder-related issues like cirrhosis or jaundice. Its active ingredient, silymarin, is a powerful antioxidant. Scientists believe that some of the benefits of milk thistle, such as promoting gut health, improving bile circulation, bettering liver function, and reducing inflammation, could be particularly useful for those recovering from alcohol addiction.
5. Theanine
A potent amino acid, theanine helps to reduce stress and anxiety. Naturally occurring in tea as well as some types of mushrooms, this supplement can also help to improve cognitive function, especially when paired with low levels of caffeine. In fact, if coffee has become a regular part of your daily routine, theanine supplements aid in balancing out the jitteriness you can get from coffee consumption while naturally complementing its caffeine boost.
6. Magnesium
A mineral essential to the healthy function of our bodies, magnesium contributes to strong bones, a healthy heart rhythm, and normal blood pressure as well as good brain health. Studies suggest that magnesium also plays a role in reducing the intensity of drug and alcohol dependence, which is likely related to its own role as a mild stimulant of the brain’s reward centre, as well as its ability to reduce certain substances in the brain which can feed into addiction.
7. Omega 3
Essential for nervous system and brain health, our primary source of Omega-3 fatty acids comes from fish. Supplements can help increase levels of this nutrient, which improves memory, learning abilities, sleep quality and overall mood. In fact, Omega-3 has been shown to have neuroprotective effects against conditions ranging from Alzheimer’s disease and dementia to depression. Studies have also found that Omega-3 helps to reduce anxiety and cravings, which makes it particularly beneficial to those in recovery.
8. ALCAR
Acetyl-L-Carnitine, or ALCAR, is another important brain supplement. Effective in alleviating brain fog and boosting memory and thinking skills, studies have also indicated that ALCAR may be a remedy for reducing cravings, protecting the brain from the impacts of drug use, and easing withdrawal symptoms.
9. Zinc
Offering powerful benefits for both the immune system as well as overall metabolic health, zinc is naturally found in foods like red meat, beans and chicken. Zinc is essential for wound healing, as well as decreasing inflammation throughout the body.
Zinc deficiencies are often present in those with an alcohol dependency, and some studies have showed that a deficiency prior to an addiction may be linked to a higher potential for developing one. Therefore, supplementing with zinc is important for those in recovery.
10. Vitamin C
A well-known and heavily-promoted nutrient, Vitamin C is an important antioxidant and potent immune-system booster that is found in a broad range of fruits and vegetables. Additionally, research is beginning to show that Vitamin C may also be effective in reducing symptoms of withdrawal, including for opioids. There is also evidence that supports its use as a remedy for acute or chronic pain, which can also be a factor in dependency.
11. Tudca
Tudca is a naturally-produced bile acid that promotes the healthy digestion and use of fats, and also has some neuroprotective properties. For those who are struggling with liver and gallbladder issues, such as those recovering from dependency, Tudca supplementation can be beneficial in naturally detoxifying the body, as well as boosting memory and cognitive function, and preventing brain cell death.
12. B Vitamins
B vitamins are found in many different types of foods, and eating a healthy, varied diet can ensure that the body reaps the benefits of these essential nutrients. Generally, B vitamins help to produce energy and create important molecules for cells, providing an important foundation for overall health. Taking B vitamins in recovery helps ensure that the body is replenished with these critical nutrients, which are often depleted during addiction.
Embarking on a Healthy Recovery at The Dawn
The Dawn Wellness Centre and Rehab in Thailand has helped over 800 men and women from around the world overcome addiction and mental health issues, in an environment that fosters personal growth and healing for people who want to change their lives.
Internationally accredited by the American Accreditation Commission International, The Dawn offers tailormade treatment plans that cater to each individual’s needs by using a comprehensive, holistic treatment method and modern techniques with proven results.
Holistic Addiction Treatment in Thailand
At The Dawn we have designed our own treatment model, known as the Twin Pillars. It combines the most effective psychotherapies currently in use with a range of scientifically-proven wellness practises to achieve holistic healing. Our highly-experienced team of addiction and mental health professionals work to ensure that each client receives the ideal balance between rehabilitation, wellness, relaxation and therapeutic engagement.
Private Accommodation in a Riverfront Sanctuary
The Dawn is a beautiful riverfront sanctuary located in Northern Thailand where you can recover in a relaxed, cosy ambience and truly focus on yourself. We offer a delicious buffet with healthy international and Thai foods that can be tailored to your dietary requirements. You’ll have your own comfortable, private room and access to resort-style facilities including WiFi, a swimming pool, sauna, meditation studio, fitness centre and games centre.
Call The Dawn today to learn more about how we can help you overcome addiction and live a healthier life.
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