Supplements

Key Types of Supplements

  • Omega-3 fatty acids may help reduce depression and anxiety symptoms by supporting healthy brain cell structure and reducing inflammation. Omega 3 fatty acids are essential fats that your body can’t produce on its own. It plays a key role in heart health, brain function, and inflammation control. Omega-3s help build healthy cell membranes, improving neurotransmitter signaling.
  • B vitamins (such as B6, B12, and folate) support crucial brain processes and neurotransmitter regulation, with deficiency linked to mood disorders.
  • Vitamin D supplementation has shown efficacy in improving mood, especially for those with a known deficiency. Vitamin D3 is produced by the skin when exposed to sunlight, but also can be used as supplement. Optimal Vitamin D level may stabilize mood, reduce anxiety and support executive function, while also benefiting immune, bone, and neurological health
  • Magnesium and zinc help regulate stress hormones and brain function; low levels are associated with anxiety and depression. Its also important for bone health, protein creation and DNA synthesis. Magnesium glycinate, citrate and malate are well absorbed forms that play a key role in the brain’s stress response
  • Probiotics may positively influence the gut-brain axis, supporting mood and emotional balance.

Herbal Supplements with Evidence

  • St. John’s Wort: Widely studied for mild to moderate depression and seasonal affective disorder and often compares favorably to prescription antidepressants. Requires medical supervision due to drug interactions.
  • Rhodiola Rosea: An adaptogen that helps the body cope with stress and improve energy and mood regulation.
  • Saffron: Promising results for depression and mood improvement, often equaling prescription medications in effect for mild to moderate cases.
  • Ashwagandha: Shown to reduce anxiety and support emotional resilience through modulation of stress hormones.
  • Lavender and chamomile: May help with anxiety and sleep issues, often used in teas and extracts.

Considerations and Safety

  • Supplements should address specific deficiencies or needs, ideally as part of a broader treatment plan including proper diagnosis and professional guidance.
  • Not all supplements work for everyone, and they may interact with psychiatric or other medications, so coordination with healthcare professionals is important.

How Supplements May Help

  • Restore body and brain nutrient balance.
  • Enhance natural neurotransmitter production or function.
  • Support resilience to stress and improve sleep.
  • Complement therapy and/or medication for improved recovery and wellness outcomes.

Supplements

Anxiety and stress support
  • L-theanine
  • Lavender (capsules or oil)
  • Chamomile
  • Ashwagandha
  • Magnesium
  • GABA supplements
  • Valerin root
  • Melissa officinalis (lemon balm) and Peppermint
  • Passionflower
  • Rhodiola 
  • SAM-e
  • 5HTP
  • Omega 3 fatty acid
  • Vitamin D
  • Low dose lithium
  • Vitamin B complex
  • St. John’s Wort (has many herb to drug interactions)
  • Melatonin
  • Valerian root
  • Glycine
  • Passionflower
  • California poppy
  • Saffron supplement 
  • Omega 3 fatty acid 
  • Vitamin D
  • Omega 3 fatty acids
  • DHA/EPA 
  • Vitamin B
  • Vitamin E
  • Magnesium citrate or glycinate
  • Iron (good for postpartum depression)

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