10 Best Supplements for Your Mental Health | What You MUST Know
Maintaining good mental health is essential for overall well-being, and in some cases, supplements can offer additional support. While they aren’t a substitute for professional treatment, certain supplements can help improve mood, reduce stress, and support brain health. In this post, we’ll discuss the 10 best supplements for mental health, backed by research, and what you need to know before trying them.
This is a good alternative or concurrent option to help relieve anxiety and depressive symptoms that naturally support your bodies chemistry. Although very effective, sometimes they can enhance other alternative treatments for mental health, including ketamine therapy, journaling, talk therapy, proper sleep hygiene and activity levels.
For people seeking the best, most convenient and effective ketamine therapy from the comfort of their home, Innerwell offers personalized at-home treatment options under the supervision of healthcare professionals so you can get back to the person you used to be.
1. Omega-3 Fatty Acids
Omega-3 fatty acids, found in fish oil, are well-known for their brain-boosting properties. They support brain function, reduce inflammation, and have been shown to improve mood and reduce symptoms of depression and anxiety (Grosso et al., 2014).
2. Vitamin D
According to Penckofer et al. (2010), vitamin D is crucial for brain function and mood regulation. A deficiency in this vitamin has been linked to depression and mood disorders, especially in individuals who get limited sun exposure.
3. Magnesium
A study by Tarleton and Littenberg (2015) found that magnesium supplementation significantly reduced symptoms of depression and anxiety in individuals with low magnesium levels. Magnesium plays a key role in many bodily functions, including nerve transmission and muscle relaxation. It has been shown to help reduce symptoms of anxiety, depression, and stress.
4. B Vitamins (B6, B9, B12)
B vitamins, particularly B6, B9 (folate), and B12, are essential for producing neurotransmitters that regulate mood, such as serotonin and dopamine. Deficiencies in these vitamins can contribute to mood imbalances and cognitive issues.
5. L-Theanine
L-theanine is an amino acid commonly found in green tea. It promotes relaxation without causing drowsiness and can help reduce stress and anxiety. It is often used in combination with caffeine to improve focus and calmness (Nathan et al., 2016).
6. Probiotics
There is a growing body of research linking gut health to mental health. Probiotics, or beneficial bacteria that support digestive health, may also improve mood and reduce symptoms of anxiety and depression by promoting a healthy gut-brain axis. A study by Mörkl et al. (2020) found that probiotic supplementation had a positive effect on mood and anxiety levels, particularly in individuals with gut-related health issues.
7. Zinc
Zinc is an essential mineral that plays a role in brain function and mood regulation. Studies have shown that individuals with depression often have lower levels of zinc, and supplementation can help improve symptoms.
8. Ashwagandha
Ashwagandha is an adaptogen, a type of herb that helps the body manage stress. It is commonly used in Ayurvedic medicine to reduce anxiety and improve mental clarity and focus. A randomized controlled trial by Chandrasekhar et al. (2012) found that ashwagandha supplementation significantly reduced stress and anxiety in participants, with no serious side effects.
9. GABA
Gamma-Aminobutyric Acid (GABA) is a neurotransmitter that promotes relaxation and reduces anxiety. GABA supplements can help calm the nervous system and may be beneficial for those dealing with anxiety or stress-related disorders.
10. Rhodiola Rosea
Rhodiola Rosea is another adaptogenic herb that helps combat fatigue and stress. It has been used for centuries to improve energy, mood, and mental clarity, making it a popular natural supplement for mental health support (Darbinyan et al., 2007).
How to Use Supplements Safely
Mental health supplements can offer a natural way to support mood, reduce anxiety, and improve brain function. However, supplements are not a substitute for professional treatment.
If you’re experiencing severe symptoms of anxiety, depression, or other mental health issues, consider reaching out to a healthcare provider. If you want to speak with a healthcare professional that knows what works best for your mental health and individualize the process, then please visit the amazing providers at Innerwell. Their knowledge is second to none and compassion sets the standard.
References
Chandrasekhar, K., Kapoor, J., & Anishetty, S. (2012). A prospective, randomized double-blind, placebo-controlled study of safety and efficacy of a high-concentration full-spectrum extract of *Withania somnifera* (ashwagandha) root in reducing stress and anxiety in adults. *Indian Journal of Psychological Medicine*, *34*(3), 255-262. https://doi.org/10.4103/0253-7176.106022
Darbinyan, V., Aslanyan, G., Amroyan, E., Gabrielyan, E., Malmstrom, C., & Panossian, A. (2007). Clinical trial of Rhodiola Rosea L. extract SHR-5 in the treatment of mild to moderate depression. *Nordic Journal of Psychiatry*, *61*(5), 343-348. https://doi.org/10.1080/08039480701643290
Grosso, G., Galvano, F., Marventano, S., Malaguarnera, M., Bucolo, C., Drago, F., & Caraci, F. (2014). Omega-3 fatty acids and depression: Scientific evidence and biological mechanisms. *Oxidative Medicine and Cellular Longevity*, *2014*, 1-16. https://doi.org/10.1155/2014/313570
Mörkl, S., Butler, M. I., Holl, A., Cryan, J. F., & Dinan, T. G. (2020). Probiotics and the microbiota-gut-brain axis: Focus on psychiatry. *Current Opinion in Psychiatry*, *33*(6), 447-454. https://doi.org/10.1097/YCO.0000000000000648
Nathan, P. J., Lu, K., Gray, M., & Oliver, C. (2016). The neurocognitive effects of L-theanine, caffeine, and their combination: A systematic review and meta-analysis. *Nutrients*, *8*(10), 701. https://doi.org/10.3390/nu8100701
Penckofer, S., Kouba, J., Byrn, M., & Estwing Ferrans, C. (2010). Vitamin D and depression: Where is all the sunshine? *Issues in Mental Health Nursing*, *31*(6), 385-393. https://doi.org/10.3109/01612840903437657
Tarleton, E. K., & Littenberg, B. (2015). Magnesium intake and depression in adults. *Journal of the American Board of Family Medicine*, *28*(2), 249-256. https://doi.org/10.3122/jabfm.2015.02.140176
