Top Ten Supplements for Mental Health
The Top 10 Supplements for Mental Health: A Comprehensive Guide
While our first approach to our mental health should come from lifestyle adjustments - focusing on our food, sleep and movement - we may also need extra support.
We may not want to take medication because we don’t feel our symptoms are bad enough, we’ve tried medication in the past and didn’t find it helpful or we simply want short-term support to help us get on top of things.
While there are various treatment options available but supplementing with natural alternatives is one way to give yourself a helping hand. In this post, we'll explore the top 10 supplements for mental health and how they can benefit individuals with depression and anxiety.
Omega-3 Fatty Acids
Omega-3s are essential fatty acids that play an important role in brain function and development. They are found in high levels in oily fish like salmon, mackerel, and sardines, and in some plant-based sources like chia seeds and flaxseeds. Some studies indicate that omega-3 supplements can help reduce symptoms of depression and anxiety due to their anti-inflammatory effects and brain-boosting properties.
Recommended dosage: 1-2 grams per day.
Side effects and interactions: Omega-3 supplements may interfere with blood-thinning medications.
2. Vitamin D
Sunshine is an important factor for vitamin D levels.
Vitamin D is a nutrient that's vital for bone health and immune system function. It's also been linked to mood regulation, and research suggests that low levels of vitamin D may increase the risk of depression and anxiety. While our bodies can produce vitamin D when exposed to sunlight, many people don't get enough of it from their diet or sun exposure, especially during the winter months. Get your vitamin D tested and if low - support vitamin D absorption with K2 and magnesium.
If you have a bigger body - you are more likely to be deficient in vitamin D due to decreased absorption.
Recommended dosage: 600-800 IU per day.
Side effects and interactions: Overdosing on vitamin D supplements can lead to toxicity, so it's important to stick to the recommended dosage.
3. B Vitamins
B vitamins are a group of nutrients that play a crucial role in energy production and brain function. Vitamin B12 in particular has been linked to mood regulation, and deficiency in this vitamin has been associated with depression. B vitamins are found in many foods, including meat, eggs, leafy greens, and fortified cereals.
Recommended dosage: B-complex supplements usually contain all eight B vitamins in varying amounts. Follow the label instructions.
Side effects and interactions: B vitamins can interfere with certain medications, such as blood thinners and some antibiotics.
4. Magnesium
Magnesium is a mineral that's involved in many bodily processes, including nerve function and muscle relaxation. Some studies suggest that magnesium supplements can help alleviate symptoms of depression and anxiety, possibly by regulating mood-related neurotransmitters and reducing inflammation.
Recommended dosage: 400-420 mg per day.
Side effects and interactions: Magnesium supplements may interfere with certain medications, such as antibiotics and blood pressure drugs.
5. S-Adenosyl Methionine (SAMe)
SAMe is a compound that's naturally produced in the body and is involved in many metabolic processes, including the production of neurotransmitters like serotonin and dopamine. Some studies suggest that SAMe supplements may be effective in treating depression, possibly by increasing levels of these feel-good chemicals.
Recommended dosage: 800-1200 mg per day.
Side effects and interactions: SAMe may interact with medications like antidepressants, so it's important to consult with a healthcare professional before taking it.
6. Ashwagandha
Ashwagandha (also known as Withania somnifera) is known as an adaptogen. It has been found to support the HPA (hypothalamus, pituitary, adrenal) axis - regulating cortisol and helping to reduce stress. It has been found to be helpful for anxiety, depression and sleep.
Recommended dosage: 250–1,250 mg per day.
Side effects and interactions: Ashwagandha is a nightshade which some people are sensitive to.
7. Rhodiola Rosea
Rhodiola rosea is an herbal supplement that's been used traditionally to alleviate fatigue and improve stamina. Some studies suggest that it may also have anti-depressant properties and can help improve cognitive function in individuals with depression and anxiety.
Recommended dosage: 200-600 mg per day.
Side effects and interactions: Rhodiola rosea may interact with certain medications, such as blood-thinning drugs and antidepressants.
8. L-Theanine
L-theanine is an amino acid that's commonly found in green tea. It's been shown to have relaxing effects on the brain and may help reduce symptoms of anxiety and stress. Some studies also suggest that it may improve cognitive function and promote better sleep quality.
Recommended dosage: 200-400 mg per day.
Side effects and interactions: L-theanine is generally safe and well-tolerated, but may interact with stimulants like caffeine.
9. Probiotics
Probiotics are beneficial bacteria that live in our gut and play an important role in digestive health and immune system function. Research also suggests that they may have a positive effect on mood and anxiety, possibly by reducing inflammation and improving neurotransmitter function. Ideally, you can get your probiotics from fermented food, however in some specific supplemental probiotics have been found to be helpful eg Bifidobacterium longum NCC3001, and various strains of lactobacillus.
Recommended dosage: Follow the label instructions.
Side effects and interactions: Probiotics are generally safe, but may cause mild digestive upset in some people.
10. St. John's Wort
St. John's wort is a herbal supplement that's been used for centuries to treat depression and other mood disorders. Some studies suggest that it may be effective in reducing symptoms of mild to moderate depression, possibly by inhibiting the reuptake of serotonin in the brain.
Recommended dosage: 300-600 mg per day.
Side effects and interactions: St. John's wort may interact with many medications, including antidepressants, birth control pills, and blood thinners.
Supplementing mental health therapy with natural alternatives can be an effective way to boost mood and alleviate symptoms of depression and anxiety.
However, it's important to consult with a healthcare professional before trying any new supplements, especially if you're taking medications or have underlying health conditions. By incorporating these supplements into your mental health management strategy, you may be able to improve your overall well-being and quality of life.
There are many supplements that can be helpful - others include: amino- acids (the precursors of neurotransmitters), high-dose multivitamins, kava kava, lavender & passionflower for anxiety.
What have you tried in the way of supplements?
What worked for you?
Helen is a registered nurse, specialising in mental health from a holistic perspective. She is passionate about supporting people to have optimal mental health and well-being.
Based in New Zealand, Helen is available for speaking, education sessions and one-on-one appointments.
Helen Duyvestyn, RcN, MHSc. Mental Health, & Life Coach