8 Best Supplements for Mental Health

If you struggle with stress, anxiety, depression, or other mental health issues, you may benefit from taking certain vitamins and supplements. The absence of some nutrients in your diet can affect your mental health, so supplementing with them could help improve your symptoms and manage your conditions. Keep reading to find out more about the best supplements for mental health and how they can help:

1. B Vitamins

B vitamins are some of the best supplements for mental health. There are eight essential B vitamins that your body and brain need to function, including vitamins B6, B9, and B12. These vitamins support neurotransmission, balance psychological health, and provide overall brain support. Without sufficient B vitamins, the neurotransmitters that regulate mood, sleep, and energy can’t do their jobs. B vitamins may also help regulate the stress response and prevent burnout.

2. Omega-3s

Omega-3s are anti-inflammatory fatty acids that are crucial for brain health. An omega-3 deficiency has been linked to a range of mental health issues, such as depression, bipolar disorder, ADHD, dementia, and schizophrenia. You can get these fatty acids from foods such as cold-water fish like salmon or sardines, seaweed, nuts, and seeds. However, many people struggle to consume optimal levels of omega-3s and can benefit from taking omega-3 supplements for mental health.

3. Magnesium

Magnesium is sometimes referred to as the “calming chemical” and was one of the first nutrients shown to help treat depression. This mineral aids in the creation and transmission of mood-regulating serotonin and helps stimulate the release of soothing gamma-aminobutyric acid (GABA). Magnesium also reduces the stress hormone cortisol to help the mind and muscles relax. Magnesium supplements are frequently recommended for people who struggle with anxiety, depression, or sleep disturbances.

4. Vitamin D3

Another one of the best supplements for mental health is vitamin D3. This vitamin can help improve mood and energy. A deficiency in this essential vitamin has been found to negatively affect mental well-being. Vitamin D3 activates the receptors in the brain that control emotions and behavior as well as promotes serotonin. While the best source of this vitamin is direct sunlight, it’s not always possible to get 15 to 20 minutes of sun exposure each day. This is why many people are encouraged to take vitamin D3 supplements.

5. Probiotics

You may be surprised to find out that probiotics are one of the best supplements for mental health. This is because mental health is closely linked to gut health as a result of the gut-brain axis (GBA). This means caring for your gut could alleviate some of your mental health symptoms. Taking probiotic supplements can help regulate mood by boosting dopamine and serotonin, which can help reduce stress and anxiety.

6. Iron

Iron is essential for the production of serotonin and dopamine, which are necessary for regulating mood, focus, and pleasure. Iron is also a primary component of hemoglobin, which transports oxygen to the brain. This makes it a crucial nutrient for cognitive function. Low levels of iron can impair behavioral and emotional function as well as contribute to low energy and brain fog. If you have low iron levels, taking iron supplements may help relieve your mental health issues and promote brain health.

7. Selenium

Your body only needs small amounts of selenium, but this trace mineral is essential for mental health. Selenium plays a role in neurotransmission, DNA synthesis, and metabolism regulation. This mineral is also needed for your body to make antioxidants that protect your brain cells from inflammatory free radicals. This is one of the supplements for mental health that is recommended for people with depressive symptoms, especially those suffering from postpartum depression.

8. Ashwagandha

Ashwagandha is a natural adaptogen that helps decrease cortisol levels in the body so it can better adapt to stress. This substance also has sedative effects and may help improve sleep. A study performed in 2021 found that those who took ashwagandha supplements daily experienced lower levels of stress as well as improved sleep, memory, focus, and psychological well-being.

Are you interested in learning more about how you can improve your mental health through diet, supplements, lifestyle changes, and other non-invasive treatments? Schedule a free consultation with Freedom Functional Medicine to find out how we can help you optimize your mental and physical health so you can get back to feeling your best!