{"id":15516,"date":"2025-06-11T21:56:50","date_gmt":"2025-06-11T21:56:50","guid":{"rendered":"https:\/\/medbox.com\/?p=15516"},"modified":"2025-06-11T21:56:54","modified_gmt":"2025-06-11T21:56:54","slug":"8-supplements-to-fight-depression-in-older-adults","status":"publish","type":"post","link":"https:\/\/medbox.com\/vi\/8-supplements-to-fight-depression-in-older-adults\/","title":{"rendered":"8 lo\u1ea1i th\u1ef1c ph\u1ea9m b\u1ed5 sung ch\u1ed1ng tr\u1ea7m c\u1ea3m \u1edf ng\u01b0\u1eddi l\u1edbn tu\u1ed5i"},"content":{"rendered":"<p>B\u1ea1n c\u00f3 bi\u1ebft r\u1eb1ng <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/35337631\/\">thi\u1ebfu h\u1ee5t vitamin B12<\/a> c\u00f3 th\u1ec3 g\u00e2y ra c\u00e1c tri\u1ec7u ch\u1ee9ng gi\u1ed1ng nh\u01b0 <a href=\"https:\/\/medbox.com\/vi\/depression-causes-symptoms-and-treatments\/\">tr\u1ea7m c\u1ea3m<\/a>? Trong m\u1ed9t s\u1ed1 tr\u01b0\u1eddng h\u1ee3p, th\u1ef1c ph\u1ea9m b\u1ed5 sung ph\u00f9 h\u1ee3p c\u00f3 th\u1ec3 t\u1ea1o ra s\u1ef1 kh\u00e1c bi\u1ec7t l\u1edbn h\u01a1n b\u1ea1n mong \u0111\u1ee3i. Tr\u1ea7m c\u1ea3m kh\u00f4ng ph\u1ea3i l\u00fac n\u00e0o c\u0169ng gi\u1ed1ng nhau khi ch\u00fang ta gi\u00e0 \u0111i v\u00e0 \u0111\u00f3 kh\u00f4ng ph\u1ea3i l\u00e0 \u0111i\u1ec1u b\u1ea1n ph\u1ea3i s\u1ed1ng chung. Trong khi li\u1ec7u ph\u00e1p v\u00e0 thu\u1ed1c gi\u00fap \u00edch cho nhi\u1ec1u ng\u01b0\u1eddi, m\u1ed9t s\u1ed1 ng\u01b0\u1eddi l\u1edbn tu\u1ed5i \u0111ang chuy\u1ec3n sang d\u00f9ng th\u1ef1c ph\u1ea9m b\u1ed5 sung \u0111\u1ec3 \u0111i\u1ec1u tr\u1ecb tr\u1ea7m c\u1ea3m.&nbsp;<\/p>\n\n\n<section\n        class=\"section-cta gutenberg-block  is-round\" \n        style=\"background-color: #e8f2ee;        --cta-padding-top-desktop: 47px;        --cta-padding-top-tablet: 47px;        --cta-padding-top-mobile: 30px;        --cta-padding-bottom-desktop: 47px;        --cta-padding-bottom-tablet: 47px;        --cta-padding-bottom-mobile: 30px;        --cta-padding-sides-desktop: 20px;        --cta-padding-sides-tablet: 20px;        --cta-padding-sides-mobile: 20px;\">\n    <div class=\"sk-container section-cta__container\">\n        <div class=\"section-cta__wrapper sm\">\n                            <div class=\"section-cta__body is-layout-sm\">\n                                            <h2 class=\"section-cta__title sk-text--h4\">\u0110\u01a1n thu\u1ed1c c\u1ee7a b\u1ea1n \u0111\u01b0\u1ee3c ph\u00e2n lo\u1ea1i v\u00e0 giao<\/h2>\n                                                        <\/div>\n                        \n                                        <a href=\"https:\/\/medbox.com\/vi\/what-is-medbox\/\" class=\"section-cta__btn sk-btn sk-btn--primary\" target=\"_self\"\n    \n     title=\"\u0110\u0103ng k\u00fd tr\u1ef1c tuy\u1ebfn\" >\n\n          <span class=\"wrapp-title-link\">\u0110\u0103ng k\u00fd tr\u1ef1c tuy\u1ebfn<\/span>\n    \n    \n    \n      <\/a>\n\n                    <\/div>\n    <\/div>\n    <\/section>\n\n\n\n<p>\u0110\u01b0\u1ee3c h\u1ed7 tr\u1ee3 b\u1edfi nghi\u00ean c\u1ee9u ng\u00e0y c\u00e0ng t\u0103ng, m\u1ed9t s\u1ed1 lo\u1ea1i vitamin, kho\u00e1ng ch\u1ea5t v\u00e0 h\u1ee3p ch\u1ea5t t\u1ef1 nhi\u00ean c\u00f3 th\u1ec3 h\u1ed7 tr\u1ee3 t\u00e2m tr\u1ea1ng, n\u0103ng l\u01b0\u1ee3ng v\u00e0 s\u1ee9c kh\u1ecfe n\u00e3o b\u1ed9. \u0110\u1ecdc ti\u1ebfp \u0111\u1ec3 t\u00ecm hi\u1ec3u nh\u1eefng lo\u1ea1i th\u1ef1c ph\u1ea9m b\u1ed5 sung n\u00e0o \u0111\u00e1ng c\u00e2n nh\u1eafc, c\u00e1ch ch\u00fang ho\u1ea1t \u0111\u1ed9ng v\u00e0 nh\u1eefng \u0111i\u1ec1u c\u1ea7n th\u1ea3o lu\u1eadn v\u1edbi nh\u00e0 cung c\u1ea5p d\u1ecbch v\u1ee5 ch\u0103m s\u00f3c s\u1ee9c kh\u1ecfe c\u1ee7a b\u1ea1n. N\u1ebfu b\u1ea1n \u0111ang t\u00ecm ki\u1ebfm nh\u1eefng c\u00e1ch thay th\u1ebf \u0111\u1ec3 c\u1ea3m th\u1ea5y gi\u1ed1ng ch\u00ednh m\u00ecnh h\u01a1n, b\u1ea1n \u0111\u00e3 \u0111\u1ebfn \u0111\u00fang n\u01a1i r\u1ed3i. H\u00e3y c\u00f9ng kh\u00e1m ph\u00e1 c\u00e1c l\u1ef1a ch\u1ecdn c\u1ee7a b\u1ea1n.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">C\u00e1c ch\u1ea5t b\u1ed5 sung s\u1ebd gi\u00fap b\u1ea1n ch\u1ed1ng l\u1ea1i b\u1ec7nh tr\u1ea7m c\u1ea3m<\/h2>\n\n\n\n<p>T\u00e1m lo\u1ea1i th\u1ef1c ph\u1ea9m b\u1ed5 sung sau \u0111\u00e2y c\u00f3 th\u1ec3 gi\u00fap gi\u1ea3m tr\u1ea7m c\u1ea3m v\u00e0 h\u1ed7 tr\u1ee3 c\u1ea3i thi\u1ec7n t\u00e2m tr\u1ea1ng theo th\u1eddi gian:<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">1. Axit b\u00e9o Omega-3<\/h3>\n\n\n\n<p>Axit b\u00e9o Omega-3, EPA v\u00e0 DHA, r\u1ea5t c\u1ea7n thi\u1ebft \u0111\u1ec3 duy tr\u00ec s\u1ee9c kh\u1ecfe n\u00e3o b\u1ed9. Ng\u01b0\u1eddi l\u1edbn tu\u1ed5i c\u00f3 h\u00e0m l\u01b0\u1ee3ng c\u00e1c ch\u1ea5t dinh d\u01b0\u1ee1ng n\u00e0y th\u1ea5p c\u00f3 nguy c\u01a1 m\u1eafc b\u1ec7nh tr\u1ea7m c\u1ea3m cao h\u01a1n. <a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC5481805\/\">Nghi\u00ean c\u1ee9u<\/a> g\u1ee3i \u00fd r\u1eb1ng c\u00e1c ch\u1ea5t b\u1ed5 sung omega-3 gi\u00e0u EPA l\u00e0m gi\u1ea3m v\u1eeba ph\u1ea3i c\u00e1c tri\u1ec7u ch\u1ee9ng tr\u1ea7m c\u1ea3m \u1edf nh\u1eefng ng\u01b0\u1eddi kh\u00f4ng nh\u1eadn \u0111\u1ee7 omega-3. Ch\u00fang ho\u1ea1t \u0111\u1ed9ng b\u1eb1ng c\u00e1ch h\u1ed7 tr\u1ee3 ch\u1ee9c n\u0103ng d\u1eabn truy\u1ec1n th\u1ea7n kinh v\u00e0 gi\u1ea3m vi\u00eam \u2014 hai y\u1ebfu t\u1ed1 ch\u00ednh li\u00ean quan \u0111\u1ebfn r\u1ed1i lo\u1ea1n t\u00e2m tr\u1ea1ng.<\/p>\n\n\n\n<p>C\u00e1c ngu\u1ed3n omega-3 bi\u1ec3n ph\u1ed5 bi\u1ebfn bao g\u1ed3m d\u1ea7u c\u00e1, d\u1ea7u nhuy\u1ec5n th\u1ec3 v\u00e0 d\u1ea7u t\u1ea3o, trong \u0111\u00f3 d\u1ea7u t\u1ea3o l\u00e0 l\u1ef1a ch\u1ecdn t\u1ed1t nh\u1ea5t cho ng\u01b0\u1eddi \u0103n chay v\u00e0 thu\u1ea7n chay. Ng\u01b0\u1eddi l\u1edbn tu\u1ed5i kh\u00f4ng \u0103n nhi\u1ec1u c\u00e1 c\u00f3 th\u1ec3 \u0111\u01b0\u1ee3c h\u01b0\u1edfng l\u1ee3i t\u1eeb vi\u1ec7c b\u1ed5 sung h\u00e0ng ng\u00e0y. B\u1ea1n n\u00ean nh\u1eafm \u0111\u1ebfn 1.000 mg EPA v\u00e0 DHA k\u1ebft h\u1ee3p \u0111\u1ec3 ph\u00f2ng ng\u1eeba b\u1ec7nh tim m\u1ea1ch v\u00e0nh. Tuy nhi\u00ean, t\u1ed1t nh\u1ea5t l\u00e0 b\u1ea1n n\u00ean nh\u1eadn \u0111\u01b0\u1ee3c khuy\u1ebfn ngh\u1ecb c\u00e1 nh\u00e2n t\u1eeb nh\u00e0 cung c\u1ea5p d\u1ecbch v\u1ee5 ch\u0103m s\u00f3c s\u1ee9c kh\u1ecfe c\u1ee7a m\u00ecnh. \u0110\u1ed1i v\u1edbi nh\u1eefng kh\u00e1ch h\u00e0ng kh\u00f4ng \u0103n c\u00e1c ngu\u1ed3n th\u1ef1c ph\u1ea9m bi\u1ec3n, <a href=\"https:\/\/certifications.nutrasource.ca\/about\/how-certifications-work\/ifos\">Ti\u00eau chu\u1ea9n d\u1ea7u c\u00e1 qu\u1ed1c t\u1ebf (IFOS)<\/a> l\u00e0 m\u1ed9t trang web tuy\u1ec7t v\u1eddi \u0111\u1ec3 b\u1ea1n tham kh\u1ea3o n\u1ebfu b\u1ea1n \u0111ang t\u00ecm ki\u1ebfm m\u1ed9t lo\u1ea1i th\u1ef1c ph\u1ea9m b\u1ed5 sung d\u1ea7u c\u00e1 ch\u1ea5t l\u01b0\u1ee3ng cao h\u01a1n.\u00a0<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">2. Vitamin D<\/h3>\n\n\n\n<p>Vitamin D \u0111\u01b0\u1ee3c \u01b0a chu\u1ed9ng v\u00ec vai tr\u00f2 c\u1ee7a n\u00f3 \u0111\u1ed1i v\u1edbi s\u1ee9c kh\u1ecfe x\u01b0\u01a1ng, nh\u01b0ng n\u00f3 c\u0169ng l\u00e0 ch\u00eca kh\u00f3a \u0111\u1ec3 \u0111i\u1ec1u ch\u1ec9nh t\u00e2m tr\u1ea1ng. Nhi\u1ec1u ng\u01b0\u1eddi l\u1edbn tu\u1ed5i b\u1ecb thi\u1ebfu h\u1ee5t do h\u1ea1n ch\u1ebf ti\u1ebfp x\u00fac v\u1edbi \u00e1nh n\u1eafng m\u1eb7t tr\u1eddi ho\u1eb7c kh\u1ea3 n\u0103ng h\u1ea5p th\u1ee5 c\u1ee7a da k\u00e9m h\u01a1n. Ngo\u00e0i ra, \u1edf v\u0129 \u0111\u1ed9 tr\u00ean 37 \u0111\u1ed9 b\u1eafc (t\u1ee9c l\u00e0 ph\u1ea7n l\u1edbn mi\u1ec1n b\u1eafc Hoa K\u1ef3) v\u00e0 d\u01b0\u1edbi 37 \u0111\u1ed9 nam c\u1ee7a \u0111\u01b0\u1eddng x\u00edch \u0111\u1ea1o, tia n\u1eafng m\u1eb7t tr\u1eddi qu\u00e1 y\u1ebfu \u0111\u1ec3 da t\u1ed5ng h\u1ee3p \u0111\u1ee7 vitamin D trong h\u1ea7u h\u1ebft th\u1eddi gian trong n\u0103m, \u0111\u1eb7c bi\u1ec7t l\u00e0 v\u00e0o m\u00f9a thu v\u00e0 m\u00f9a \u0111\u00f4ng. <a href=\"https:\/\/www.sciencedirect.com\/science\/article\/abs\/pii\/S1525861018305796\">M\u1ed9t nghi\u00ean c\u1ee9u<\/a> ph\u00e1t hi\u1ec7n ra r\u1eb1ng n\u1ed3ng \u0111\u1ed9 vitamin D th\u1ea5p c\u00f3 li\u00ean quan \u0111\u1ebfn nguy c\u01a1 m\u1eafc b\u1ec7nh tr\u1ea7m c\u1ea3m t\u0103ng 75 ph\u1ea7n tr\u0103m \u1edf ng\u01b0\u1eddi l\u1edbn tu\u1ed5i.&nbsp;<\/p>\n\n\n\n<p>Vitamin D h\u1ed7 tr\u1ee3 s\u1ea3n xu\u1ea5t serotonin v\u00e0 ch\u1ee9c n\u0103ng n\u00e3o. C\u00e1c ch\u1ea5t b\u1ed5 sung c\u00f3 d\u1ea1ng D2 v\u00e0 D3, trong \u0111\u00f3 vitamin D3 c\u00f3 hi\u1ec7u qu\u1ea3 h\u01a1n trong vi\u1ec7c t\u0103ng n\u1ed3ng \u0111\u1ed9 trong m\u00e1u. C\u00e1c ch\u1ea5t b\u1ed5 sung vitamin D3 c\u0169ng c\u00f3 th\u1ec3 \u0111\u01b0\u1ee3c t\u00ecm th\u1ea5y k\u1ebft h\u1ee3p v\u1edbi vitamin K2, c\u00f3 th\u1ec3 c\u00f3 th\u00eam l\u1ee3i \u00edch cho <a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC5613455\/\">x\u01b0\u01a1ng<\/a> V\u00e0 <a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC10351276\/\">s\u1ee9c kh\u1ecfe tim m\u1ea1ch<\/a>. Li\u1ec1u l\u01b0\u1ee3ng th\u00f4ng th\u01b0\u1eddng dao \u0111\u1ed9ng t\u1eeb 400 \u0111\u1ebfn 4.000 IU m\u1ed7i ng\u00e0y. X\u00e9t nghi\u1ec7m m\u00e1u th\u01b0\u1eddng xuy\u00ean c\u00f3 th\u1ec3 gi\u00fap x\u00e1c \u0111\u1ecbnh li\u1ec1u l\u01b0\u1ee3ng ph\u00f9 h\u1ee3p v\u1edbi nhu c\u1ea7u c\u1ee7a b\u1ea1n quanh n\u0103m.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">3. Vitamin nh\u00f3m B<\/h3>\n\n\n\n<p>Vitamin B (\u0111\u1eb7c bi\u1ec7t l\u00e0 B6, B9 v\u00e0 B12) \u0111\u00f3ng vai tr\u00f2 l\u1edbn trong c\u00e1ch n\u00e3o b\u1ed9 ho\u1ea1t \u0111\u1ed9ng v\u00e0 c\u1ea3m x\u00fac c\u1ee7a b\u1ea1n. Ch\u00fang gi\u00fap t\u1ea1o ra v\u00e0 \u0111i\u1ec1u ch\u1ec9nh c\u00e1c ch\u1ea5t h\u00f3a h\u1ecdc quan tr\u1ecdng c\u1ee7a t\u00e2m tr\u1ea1ng nh\u01b0 serotonin v\u00e0 dopamine. N\u1ebfu kh\u00f4ng c\u00f3 \u0111\u1ee7 vitamin B, t\u00ecnh tr\u1ea1ng thi\u1ebfu h\u1ee5t s\u1ebd ph\u00e1t tri\u1ec3n. Khi ch\u00fang ta gi\u00e0 \u0111i, vi\u1ec7c h\u1ea5p th\u1ee5 \u0111\u1ee7 vitamin B tr\u1edf n\u00ean kh\u00f3 kh\u0103n h\u01a1n do gi\u1ea3m c\u1ea3m gi\u00e1c th\u00e8m \u0103n v\u00e0 nh\u1eefng thay \u0111\u1ed5i \u1edf d\u1ea1 d\u00e0y. Ti\u1ebft axit d\u1ea1 d\u00e0y gi\u1ea3m, khi\u1ebfn vi\u1ec7c h\u1ea5p th\u1ee5 vitamin B12 t\u1eeb th\u1ef1c ph\u1ea9m tr\u1edf n\u00ean kh\u00f3 kh\u0103n h\u01a1n. M\u1ed9t s\u1ed1 lo\u1ea1i thu\u1ed1c, nh\u01b0 thu\u1ed1c kh\u00e1ng axit ho\u1eb7c metformin, c\u0169ng c\u00f3 th\u1ec3 l\u00e0m gi\u1ea3m n\u1ed3ng \u0111\u1ed9 vitamin B12.&nbsp;<\/p>\n\n\n\n<p>May m\u1eafn thay, vitamin B v\u00e0 c\u00e1c ch\u1ea5t b\u1ed5 sung ph\u1ee9c h\u1ee3p B c\u00f3 th\u1ec3 gi\u00fap thu h\u1eb9p kho\u1ea3ng c\u00e1ch. Tr\u00e1nh d\u00f9ng li\u1ec1u cao tr\u1eeb khi b\u00e1c s\u0129 ch\u0103m s\u00f3c s\u1ee9c kh\u1ecfe c\u1ee7a b\u1ea1n khuy\u00ean d\u00f9ng c\u00e1ch kh\u00e1c.&nbsp;<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">4. Magi\u00ea<\/h3>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"alignright size-full\">\n\n                                \n    \n  <picture>\n    <source type=\"image\/webp\" sizes=\"100vw\" srcset=\"https:\/\/medbox.com\/wp-content\/uploads\/2025\/06\/taking-supplements-100x0-c-default.webp 100w, https:\/\/medbox.com\/wp-content\/uploads\/2025\/06\/taking-supplements-200x0-c-default.webp 200w, https:\/\/medbox.com\/wp-content\/uploads\/2025\/06\/taking-supplements-400x0-c-default.webp 400w, https:\/\/medbox.com\/wp-content\/uploads\/2025\/06\/taking-supplements.webp 420w\">\n    <source type=\"image\/jpeg\" sizes=\"100vw\" srcset=\"https:\/\/medbox.com\/wp-content\/uploads\/2025\/06\/taking-supplements-100x0-c-default.jpg 100w, https:\/\/medbox.com\/wp-content\/uploads\/2025\/06\/taking-supplements-200x0-c-default.jpg 200w, https:\/\/medbox.com\/wp-content\/uploads\/2025\/06\/taking-supplements-400x0-c-default.jpg 400w, https:\/\/medbox.com\/wp-content\/uploads\/2025\/06\/taking-supplements.jpg 420w\">\n    <img class=\"\" width=\"420\" height=\"280\" alt=\"taking-supplements\" src=\"https:\/\/medbox.com\/wp-content\/uploads\/2025\/06\/taking-supplements.jpg\" loading=\"lazy\">\n  <\/picture>\n\n<\/figure>\n<\/div>\n\n\n<p>Magi\u00ea gi\u00fap l\u00e0m d\u1ecbu h\u1ec7 th\u1ea7n kinh, c\u1ea3i thi\u1ec7n ch\u1ea5t l\u01b0\u1ee3ng gi\u1ea5c ng\u1ee7 v\u00e0 \u1ed5n \u0111\u1ecbnh t\u00e2m tr\u1ea1ng. Khi b\u1ea5t k\u1ef3 ch\u1ee9c n\u0103ng n\u00e0o trong s\u1ed1 n\u00e0y b\u1ecb gi\u00e1n \u0111o\u1ea1n, n\u00f3 c\u00f3 th\u1ec3 l\u00e0m t\u0103ng nguy c\u01a1 m\u1eafc b\u1ec7nh tr\u1ea7m c\u1ea3m. Magi\u00ea \u0111\u01b0\u1ee3c s\u1eed d\u1ee5ng trong nhi\u1ec1u qu\u00e1 tr\u00ecnh c\u1ee7a c\u01a1 th\u1ec3, bao g\u1ed3m c\u1ea3 nh\u1eefng qu\u00e1 tr\u00ecnh h\u1ed7 tr\u1ee3 s\u1ee9c kh\u1ecfe n\u00e3o b\u1ed9. <a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC5487054\/\">Nghi\u00ean c\u1ee9u<\/a> \u0111\u00e3 ch\u1ee9ng minh r\u1eb1ng vi\u1ec7c b\u1ed5 sung magi\u00ea c\u00f3 th\u1ec3 c\u1ea3i thi\u1ec7n \u0111\u00e1ng k\u1ec3 t\u00ecnh tr\u1ea1ng tr\u1ea7m c\u1ea3m v\u00e0 lo \u00e2u trong v\u00f2ng 6 tu\u1ea7n.<\/p>\n\n\n\n<p>Ng\u01b0\u1eddi l\u1edbn tu\u1ed5i th\u01b0\u1eddng b\u1ecb thi\u1ebfu magi\u00ea do \u0103n u\u1ed1ng k\u00e9m v\u00e0 s\u1eed d\u1ee5ng thu\u1ed1c. B\u1ea1n c\u00f3 th\u1ec3 b\u1ed5 sung magi\u00ea th\u00f4ng qua nhi\u1ec1u lo\u1ea1i th\u1ef1c ph\u1ea9m, ch\u1eb3ng h\u1ea1n nh\u01b0 <a href=\"https:\/\/medbox.com\/vi\/health-benefits-of-spinach-you-should-know-about\/\">rau ch\u00e2n v\u1ecbt<\/a>, h\u1ea1t b\u00ed ng\u00f4, h\u1ea1t chia, h\u1ea1t \u0111i\u1ec1u, h\u1ea1nh nh\u00e2n v\u00e0 \u0111\u1eadu. N\u1ebfu ch\u1ebf \u0111\u1ed9 \u0103n u\u1ed1ng c\u1ee7a b\u1ea1n kh\u00f4ng cung c\u1ea5p \u0111\u1ee7 l\u01b0\u1ee3ng magi\u00ea, b\u1ea1n c\u00f3 th\u1ec3 c\u00e2n nh\u1eafc \u0111\u1ebfn vi\u1ec7c b\u1ed5 sung magi\u00ea. Magi\u00ea glycinate ho\u1eb7c citrate h\u1ea5p th\u1ee5 t\u1ed1t. L\u01b0\u1ee3ng khuy\u1ebfn ngh\u1ecb trong ch\u1ebf \u0111\u1ed9 \u0103n u\u1ed1ng (<a href=\"https:\/\/nap.nationalacademies.org\/read\/5776\/chapter\/1\">RDA<\/a>) \u0111\u1ed1i v\u1edbi magi\u00ea cho ng\u01b0\u1eddi l\u1edbn tu\u1ed5i t\u1eeb 51 tu\u1ed5i tr\u1edf l\u00ean l\u00e0 420 mg\/ng\u00e0y \u0111\u1ed1i v\u1edbi nam gi\u1edbi v\u00e0 320 mg\/ng\u00e0y \u0111\u1ed1i v\u1edbi n\u1eef gi\u1edbi. V\u1edbi l\u01b0\u1ee3ng h\u1ea5p th\u1ee5 \u0111\u1ec1u \u0111\u1eb7n, b\u1ea1n s\u1ebd th\u1ea5y s\u1ee9c kh\u1ecfe \u0111\u01b0\u1ee3c c\u1ea3i thi\u1ec7n v\u00e0 c\u00f3 th\u1ec3 th\u1ea5p h\u01a1n <a href=\"https:\/\/medbox.com\/vi\/7-stress-management-tips-for-seniors\/\">nh\u1ea5n m\u1ea1nh<\/a>.&nbsp;<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">5. K\u1ebdm<\/h3>\n\n\n\n<p>K\u1ebdm \u0111\u00f3ng vai tr\u00f2 quan tr\u1ecdng trong s\u1ee9c kh\u1ecfe n\u00e3o b\u1ed9. K\u1ebdm th\u00fac \u0111\u1ea9y s\u1ef1 giao ti\u1ebfp gi\u1eefa c\u00e1c t\u1ebf b\u00e0o th\u1ea7n kinh v\u00e0 \u0111i\u1ec1u ch\u1ec9nh c\u01a1 ch\u1ebf ph\u1ea3n \u1ee9ng v\u1edbi c\u0103ng th\u1eb3ng. Gi\u1ea3m n\u1ed3ng \u0111\u1ed9 k\u1ebdm th\u01b0\u1eddng d\u1eabn \u0111\u1ebfn t\u00e1c \u0111\u1ed9ng ti\u00eau c\u1ef1c \u0111\u1ebfn t\u00e2m tr\u1ea1ng. <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/23806573\/\">Nghi\u00ean c\u1ee9u<\/a> \u0111\u00e3 ti\u1ebft l\u1ed9 r\u1eb1ng nh\u1eefng b\u1ec7nh nh\u00e2n b\u1ecb tr\u1ea7m c\u1ea3m bi\u1ec3u hi\u1ec7n m\u1ee9c k\u1ebdm th\u1ea5p h\u01a1n li\u00ean t\u1ee5c trong m\u00e1u c\u1ee7a h\u1ecd so v\u1edbi nh\u1eefng ng\u01b0\u1eddi kh\u00f4ng b\u1ecb tr\u1ea7m c\u1ea3m. S\u1ef1 li\u00ean k\u1ebft kh\u00f4ng ph\u1ea3i l\u00e0 ng\u1eabu nhi\u00ean v\u00ec <a href=\"https:\/\/www.sciencedirect.com\/science\/article\/pii\/S0022316622110837\">nghi\u00ean c\u1ee9u<\/a> cho th\u1ea5y k\u1ebdm h\u1ed7 tr\u1ee3 s\u1ef1 th\u00edch nghi, ph\u00e1t tri\u1ec3n v\u00e0 ph\u1ee5c h\u1ed3i c\u1ee7a n\u00e3o.<\/p>\n\n\n\n<p>M\u1ed8T <a href=\"https:\/\/www.sciencedirect.com\/science\/article\/abs\/pii\/S0163834320301146\">ph\u00e2n t\u00edch t\u1ed5ng h\u1ee3p<\/a> ph\u00e1t hi\u1ec7n ra r\u1eb1ng l\u01b0\u1ee3ng k\u1ebdm cao c\u00f3 li\u00ean quan \u0111\u1ebfn nguy c\u01a1 tr\u1ea7m c\u1ea3m th\u1ea5p h\u01a1n 28% v\u00e0 vi\u1ec7c b\u1ed5 sung k\u1ebdm l\u00e0m gi\u1ea3m \u0111\u00e1ng k\u1ec3 c\u00e1c tri\u1ec7u ch\u1ee9ng tr\u1ea7m c\u1ea3m. C\u00e1c ngu\u1ed3n k\u1ebdm t\u1ef1 nhi\u00ean bao g\u1ed3m th\u1ecbt, c\u00e1c lo\u1ea1i \u0111\u1eadu v\u00e0 h\u1ea1t. Tuy nhi\u00ean, c\u00e1c ch\u1ea5t b\u1ed5 sung ch\u1ebf \u0111\u1ed9 \u0103n u\u1ed1ng cung c\u1ea5p th\u00eam k\u1ebdm khi ngu\u1ed3n th\u1ef1c ph\u1ea9m kh\u00f4ng \u0111\u1ee7.&nbsp;<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">6. Chi\u1ebft xu\u1ea5t ngh\u1ec7 t\u00e2y<\/h3>\n\n\n\n<p>C\u00f3 ngu\u1ed3n g\u1ed1c t\u1eeb hoa Crocus sativus, ngh\u1ec7 t\u00e2y \u0111\u00e3 \u0111\u01b0\u1ee3c nghi\u00ean c\u1ee9u v\u1ec1 \u0111\u1eb7c t\u00ednh ch\u1ed1ng tr\u1ea7m c\u1ea3m ti\u1ec1m t\u00e0ng c\u1ee7a n\u00f3. <a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC4643654\/\">Nghi\u00ean c\u1ee9u<\/a> ch\u1ec9 ra r\u1eb1ng ngh\u1ec7 t\u00e2y c\u00f3 th\u1ec3 t\u0103ng c\u01b0\u1eddng ho\u1ea1t \u0111\u1ed9ng c\u1ee7a serotonin, m\u1ed9t ch\u1ea5t d\u1eabn truy\u1ec1n th\u1ea7n kinh li\u00ean quan \u0111\u1ebfn vi\u1ec7c \u0111i\u1ec1u ch\u1ec9nh t\u00e2m tr\u1ea1ng. H\u01a1n n\u1eefa, ngh\u1ec7 t\u00e2y gi\u00e0u ch\u1ea5t ch\u1ed1ng oxy h\u00f3a c\u00f3 th\u1ec3 gi\u00fap b\u1ea3o v\u1ec7 c\u00e1c t\u1ebf b\u00e0o n\u00e3o kh\u1ecfi stress oxy h\u00f3a, \u0111\u01b0\u1ee3c bi\u1ebft l\u00e0 l\u00e0m tr\u1ea7m tr\u1ecdng th\u00eam nhi\u1ec1u t\u00ecnh tr\u1ea1ng s\u1ee9c kh\u1ecfe t\u00e2m th\u1ea7n.<\/p>\n\n\n\n<p>Ng\u01b0\u1eddi l\u1edbn tu\u1ed5i c\u00f3 th\u1ec3 th\u1ea5y ngh\u1ec7 t\u00e2y l\u00e0 m\u1ed9t ph\u01b0\u01a1ng ph\u00e1p \u0111i\u1ec1u tr\u1ecb thay th\u1ebf nh\u1eb9 nh\u00e0ng. \u0110i\u1ec1u n\u00e0y l\u00e0 do n\u00f3 \u0111\u01b0\u1ee3c dung n\u1ea1p t\u1ed1t v\u00e0 c\u00f3 \u00edt t\u00e1c d\u1ee5ng ph\u1ee5 h\u01a1n nhi\u1ec1u lo\u1ea1i thu\u1ed1c ch\u1ed1ng tr\u1ea7m c\u1ea3m. \u0110\u1ec3 t\u1eadn d\u1ee5ng t\u1ed1i \u0111a ch\u1ea5t b\u1ed5 sung n\u00e0y, h\u00e3y ch\u1ecdn chi\u1ebft xu\u1ea5t ch\u1ea5t l\u01b0\u1ee3ng cao.<\/p>\n\n\n<section\n        class=\"section-cta gutenberg-block  is-round\" \n        style=\"background-color: #e8f2ee;        --cta-padding-top-desktop: 47px;        --cta-padding-top-tablet: 47px;        --cta-padding-top-mobile: 30px;        --cta-padding-bottom-desktop: 47px;        --cta-padding-bottom-tablet: 47px;        --cta-padding-bottom-mobile: 30px;        --cta-padding-sides-desktop: 20px;        --cta-padding-sides-tablet: 20px;        --cta-padding-sides-mobile: 20px;\">\n    <div class=\"sk-container section-cta__container\">\n        <div class=\"section-cta__wrapper sm\">\n                            <div class=\"section-cta__body is-layout-sm\">\n                                            <h2 class=\"section-cta__title sk-text--h4\">Medbox: \u0110\u01a1n gi\u1ea3n h\u00f3a quy tr\u00ecnh k\u00ea \u0111\u01a1n c\u1ee7a b\u1ea1n<\/h2>\n                                                        <\/div>\n                        \n                                        <a href=\"https:\/\/medbox.com\/vi\/what-is-medbox\/\" class=\"section-cta__btn sk-btn sk-btn--primary\" target=\"_self\"\n    \n     title=\"T\u00ecm hi\u1ec3u th\u00eam\" >\n\n          <span class=\"wrapp-title-link\">T\u00ecm hi\u1ec3u th\u00eam<\/span>\n    \n    \n    \n      <\/a>\n\n                    <\/div>\n    <\/div>\n    <\/section>\n\n\n\n<h3 class=\"wp-block-heading\">7. L-Theanine<\/h3>\n\n\n\n<p>L-theanine l\u00e0 m\u1ed9t c\u00e1ch t\u1ef1 nhi\u00ean \u0111\u1ec3 c\u1ea3m th\u1ea5y b\u00ecnh t\u0129nh h\u01a1n m\u00e0 kh\u00f4ng bu\u1ed3n ng\u1ee7. N\u00f3 th\u00fac \u0111\u1ea9y s\u00f3ng n\u00e3o alpha, gi\u00fap b\u1ea1n c\u1ea3m th\u1ea5y th\u01b0 gi\u00e3n nh\u01b0ng t\u1ec9nh t\u00e1o. N\u00f3 c\u0169ng h\u1ed7 tr\u1ee3 c\u00e1c h\u00f3a ch\u1ea5t quan tr\u1ecdng c\u1ee7a n\u00e3o nh\u01b0 serotonin v\u00e0 dopamine. <a href=\"https:\/\/www.sciencedirect.com\/science\/article\/pii\/S2213453021001324\">M\u1ed9t nghi\u00ean c\u1ee9u nh\u1ecf<\/a> ph\u00e1t hi\u1ec7n ra r\u1eb1ng nh\u1eefng ng\u01b0\u1eddi b\u1ecb tr\u1ea7m c\u1ea3m nh\u1eb9 d\u00f9ng 250 mg L-theanine\/ng\u00e0y trong 8 tu\u1ea7n v\u1edbi c\u00e1c lo\u1ea1i thu\u1ed1c hi\u1ec7n t\u1ea1i c\u1ee7a h\u1ecd b\u00e1o c\u00e1o r\u1eb1ng h\u1ecd \u00edt c\u0103ng th\u1eb3ng h\u01a1n, ng\u1ee7 ngon h\u01a1n v\u00e0 c\u1ea3i thi\u1ec7n t\u00e2m tr\u1ea1ng. V\u00ec n\u00f3 kh\u00f4ng ph\u1ed5 bi\u1ebfn trong th\u1ef1c ph\u1ea9m (n\u00f3 c\u00f3 th\u1ec3 \u0111\u01b0\u1ee3c t\u00ecm th\u1ea5y trong tr\u00e0 xanh v\u00e0 c\u00e1c lo\u1ea1i tr\u00e0 kh\u00e1c, c\u0169ng nh\u01b0 m\u1ed9t s\u1ed1 lo\u1ea1i n\u1ea5m), nhi\u1ec1u ng\u01b0\u1eddi ch\u1ecdn th\u1ef1c ph\u1ea9m b\u1ed5 sung L-theanine. Ngo\u00e0i ra, m\u1ed9t l\u01b0\u1ee3ng nh\u1ecf <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/37084960\/\">Nghi\u00ean c\u1ee9u RCT<\/a> cho th\u1ea5y L-theanine \u1edf m\u1ee9c 200 mg\/ng\u00e0y k\u1ebft h\u1ee3p v\u1edbi sertraline l\u00e0m gi\u1ea3m nguy c\u01a1 t\u00e1i ph\u00e1t ch\u1ee9ng tr\u1ea7m c\u1ea3m n\u1eb7ng.&nbsp;<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">8. Probiotics<\/h3>\n\n\n\n<p>M\u1ed1i li\u00ean h\u1ec7 gi\u1eefa ru\u1ed9t v\u00e0 n\u00e3o m\u1ea1nh m\u1ebd h\u01a1n b\u1ea1n ngh\u0129. <a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC10893170\/\">Nghi\u00ean c\u1ee9u<\/a> cho th\u1ea5y nhi\u1ec1u ch\u1ee7ng vi khu\u1ea9n probiotic l\u00e0m gi\u1ea3m c\u00e1c tri\u1ec7u ch\u1ee9ng tr\u1ea7m c\u1ea3m v\u00e0 lo \u00e2u. C\u00e1c vi khu\u1ea9n probiotic n\u00e0y l\u00e0m gi\u1ea3m \u0111\u00e1ng k\u1ec3 c\u00e1c tri\u1ec7u ch\u1ee9ng tr\u1ea7m c\u1ea3m \u1edf m\u1ee9c \u0111\u1ed9 khi\u00eam t\u1ed1n.<\/p>\n\n\n\n<p>Th\u00f4ng tin n\u00e0y \u0111\u1eb7c bi\u1ec7t li\u00ean quan \u0111\u1ebfn ng\u01b0\u1eddi l\u1edbn tu\u1ed5i v\u00ec qu\u00e1 tr\u00ecnh l\u00e3o h\u00f3a l\u00e0m gi\u1ea3m s\u1ee9c kh\u1ecfe \u0111\u01b0\u1eddng ru\u1ed9t, \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn ch\u1ee9c n\u0103ng ti\u00eau h\u00f3a v\u00e0 do \u0111\u00f3, \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn tr\u1ea1ng th\u00e1i c\u1ea3m x\u00fac. Th\u1ef1c ph\u1ea9m l\u00ean men nh\u01b0 s\u1eefa chua v\u00e0 kefir, tempeh, miso, d\u01b0a c\u1ea3i b\u1eafp, kim chi, \u0111\u1eadu ph\u1ee5 l\u00ean men ho\u1eb7c b\u1ed9t nh\u00e3o c\u0169ng nh\u01b0 kombucha, kefir, b\u01a1 s\u1eefa v\u00e0 m\u1ed9t s\u1ed1 lo\u1ea1i gi\u1ea5m l\u00e0 nh\u1eefng v\u00ed d\u1ee5 v\u1ec1 th\u1ef1c ph\u1ea9m v\u00e0 \u0111\u1ed3 u\u1ed1ng l\u00e0 ngu\u1ed3n cung c\u1ea5p l\u1ee3i khu\u1ea9n t\u1ed1t. Ngo\u00e0i ra, b\u1ea1n c\u00f3 th\u1ec3 b\u1ed5 sung ch\u00fang th\u00f4ng qua c\u00e1c ch\u1ea5t b\u1ed5 sung. M\u1eb7c d\u00f9 l\u1ee3i khu\u1ea9n kh\u00f4ng ch\u1eefa \u0111\u01b0\u1ee3c ch\u1ee9ng tr\u1ea7m c\u1ea3m v\u00e0 lo \u00e2u, nh\u01b0ng ch\u00fang c\u00f3 th\u1ec3 tr\u1edf th\u00e0nh m\u1ed9t ph\u1ea7n c\u00f3 gi\u00e1 tr\u1ecb trong chi\u1ebfn l\u01b0\u1ee3c qu\u1ea3n l\u00fd t\u00e2m tr\u1ea1ng c\u1ee7a b\u1ea1n.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Ph\u1ea7n k\u1ebft lu\u1eadn<\/h2>\n\n\n\n<p>Tr\u1ea7m c\u1ea3m \u1edf ng\u01b0\u1eddi l\u1edbn tu\u1ed5i ph\u1ed5 bi\u1ebfn h\u01a1n v\u00e0 d\u1ec5 ki\u1ec3m so\u00e1t h\u01a1n nhi\u1ec1u ng\u01b0\u1eddi ngh\u0129. C\u00e1c ch\u1ea5t b\u1ed5 sung \u0111\u1ec3 ch\u1ed1ng l\u1ea1i ch\u1ee9ng tr\u1ea7m c\u1ea3m m\u00e0 ch\u00fang t\u00f4i \u0111\u00e3 th\u1ea3o lu\u1eadn trong b\u00e0i vi\u1ebft n\u00e0y c\u00f3 th\u1ec3 kh\u00f4ng ch\u1eefa kh\u1ecfi ho\u00e0n to\u00e0n ch\u1ee9ng tr\u1ea7m c\u1ea3m, nh\u01b0ng ch\u00fang c\u00f3 th\u1ec3 gi\u00fap \u0111i\u1ec1u ch\u1ec9nh t\u00e2m tr\u1ea1ng c\u1ee7a b\u1ea1n v\u00e0 l\u00e0m gi\u1ea3m c\u00e1c tri\u1ec7u ch\u1ee9ng. B\u1ea5t c\u1ee9 khi n\u00e0o c\u00e2n nh\u1eafc \u0111\u1ebfn m\u1ed9t ch\u1ea5t b\u1ed5 sung ho\u1eb7c thu\u1ed1c m\u1edbi, b\u1ea1n n\u00ean gh\u00e9 th\u0103m <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK547852\/\">\u0110\u1ed9c gan,<\/a> s\u1ebd th\u00f4ng b\u00e1o cho b\u1ea1n n\u1ebfu c\u00f3 nghi\u00ean c\u1ee9u ch\u1ec9 ra r\u1eb1ng ch\u1ea5t b\u1ed5 sung ho\u1eb7c thu\u1ed1c b\u1ea1n \u0111ang c\u00e2n nh\u1eafc c\u00f3 th\u1ec3 g\u00e2y t\u1ed5n th\u01b0\u01a1ng gan. H\u00e3y trao \u0111\u1ed5i v\u1edbi nh\u00e0 cung c\u1ea5p d\u1ecbch v\u1ee5 ch\u0103m s\u00f3c s\u1ee9c kh\u1ecfe c\u1ee7a b\u1ea1n \u0111\u1ec3 \u0111\u1ea3m b\u1ea3o c\u00e1c ch\u1ea5t b\u1ed5 sung, th\u1ef1c ph\u1ea9m v\u00e0 l\u1ef1a ch\u1ecdn l\u1ed1i s\u1ed1ng c\u1ee7a b\u1ea1n l\u00e0 an to\u00e0n v\u00e0 ph\u00f9 h\u1ee3p v\u1edbi nhu c\u1ea7u c\u00e1 nh\u00e2n c\u1ee7a b\u1ea1n.<\/p>\n<div class=\"acf-fields-container\" data-post-id=\"15516\" data-canto-acf=\"true\"><\/div><style>\r\n        .acf-fields-container {\r\n            margin: 2em 0;\r\n            width: 100%;\r\n            clear: both;\r\n        }\r\n        .acf-field-image {\r\n            margin: 1.5em 0;\r\n            position: relative;\r\n        }\r\n        .acf-field-label {\r\n            margin-bottom: 1em;\r\n        }\r\n        .acf-image {\r\n            max-width: 100%;\r\n            height: auto;\r\n            display: block;\r\n            margin: 1em 0;\r\n        }\r\n    <\/style>","protected":false},"excerpt":{"rendered":"<p>B\u1ea1n c\u00f3 bi\u1ebft r\u1eb1ng thi\u1ebfu h\u1ee5t vitamin B12 c\u00f3 th\u1ec3 g\u00e2y ra c\u00e1c tri\u1ec7u ch\u1ee9ng gi\u1ed1ng tr\u1ea7m c\u1ea3m kh\u00f4ng? Trong m\u1ed9t s\u1ed1 tr\u01b0\u1eddng h\u1ee3p, vi\u1ec7c b\u1ed5 sung \u0111\u00fang c\u00e1ch c\u00f3 th\u1ec3 mang l\u1ea1i s\u1ef1 kh\u00e1c bi\u1ec7t l\u1edbn h\u01a1n b\u1ea1n mong \u0111\u1ee3i. Tr\u1ea7m c\u1ea3m kh\u00f4ng ph\u1ea3i l\u00fac n\u00e0o c\u0169ng gi\u1ed1ng nhau khi ch\u00fang ta gi\u00e0 \u0111i, v\u00e0 \u0111\u00f3 kh\u00f4ng ph\u1ea3i l\u00e0 \u0111i\u1ec1u b\u1ea1n ph\u1ea3i ch\u1ea5p nh\u1eadn s\u1ed1ng chung. M\u1eb7c d\u00f9 li\u1ec7u ph\u00e1p \u0111i\u1ec1u tr\u1ecb v\u00e0 thu\u1ed1c men c\u00f3 th\u1ec3 gi\u00fap \u00edch cho nhi\u1ec1u ng\u01b0\u1eddi, nh\u01b0ng m\u1ed9t s\u1ed1 ng\u01b0\u1eddi l\u1edbn tu\u1ed5i \u0111ang chuy\u1ec3n sang s\u1eed d\u1ee5ng th\u1ef1c ph\u1ea9m ch\u1ee9c n\u0103ng \u0111\u1ec3 \u0111i\u1ec1u tr\u1ecb tr\u1ea7m c\u1ea3m.\u00a0<\/p>","protected":false},"author":23,"featured_media":15517,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[11,57],"tags":[105,215,273,274,275,276,277],"class_list":["post-15516","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-mental-health","category-health-nutrition","tag-depression","tag-vitamins","tag-supplements","tag-omega-3-2","tag-vitamin-d","tag-magnesium","tag-zinc"],"acf":[],"canto_acf_fields":"<div class=\"acf-fields-container\" data-post-id=\"15516\" data-canto-acf=\"true\"><\/div><style>\r\n        .acf-fields-container {\r\n            margin: 2em 0;\r\n            width: 100%;\r\n            clear: both;\r\n        }\r\n        .acf-field-image {\r\n            margin: 1.5em 0;\r\n            position: relative;\r\n        }\r\n        .acf-field-label {\r\n            margin-bottom: 1em;\r\n        }\r\n        .acf-image {\r\n            max-width: 100%;\r\n            height: auto;\r\n            display: block;\r\n            margin: 1em 0;\r\n        }\r\n    <\/style>","yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.5 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>8 Supplements To Fight Depression in Older Adults<\/title>\n<meta name=\"description\" content=\"This article reviews 8 different supplements to fight depression. 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