Whether it’s ashwagandha to relieve stress or melatonin to aid sleep, supplements are increasingly becoming a go-to for people who need mental health support. In fact, nearly half of millennials use some kind of vitamin or dietary supplement to support their mental health, according to Ingram, an organization that conducts consumer research.
But everything is not right for everyone. Always consult your doctor before starting to take supplements, especially if you are taking prescription medications. “Supplements can interact with medications, sometimes enhancing or diminishing their effects,” says psychiatrist Dr. Mena Milholm, assistant professor of psychiatry at Columbia University Medical Center in New York City.
For example, L-methylfolate, a popular supplement known for boosting mood and energy, can enhance the effectiveness of antidepressant and anti-anxiety medications such as Lexapro or Zoloft.
On the other hand, when mixed with antidepressant medications, St. John’s wort (another mood-boosting supplement) can increase the risk of dangerous side effects, such as shaking, diarrhea, or seizures. St. John’s wort may also reduce the effectiveness of oral contraceptives when mixed with antidepressant medications.
It’s also important to note that supplements are intended to help you through your mental health journey; they are not a treatment. “Supplements should not replace prescription medications because, while they can be a helpful additive, they often do not adequately address the symptoms that prescription medications do,” Milholm said. “Drugs prescribed by health care providers are customized to treat specific conditions and are supported by rigorous clinical research.”
Just because your supplement makes you feel better, it shouldn’t replace good therapy. “Therapy provides a structured environment for addressing psychological patterns and developing coping strategies,” Milholm says. This is an opportunity to introduce yourself to a person and you simply can’t hide it.
Here is Mirhom’s list of the best mental health supplements.
1. Omega-3 fatty acids help reduce symptoms of depression and anxiety
Supplementing with omega-3 fatty acids may help improve mood. This supplement helps support cognitive function and may even reduce symptoms of depression and anxiety.
The supplement’s two main ingredients, eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), help promote healthy blood flow and regulate serotonin, also known as the “feel good” hormone. It may also reduce brain inflammation associated with the risk of depression.
One study found that taking omega-3 fatty acids regularly not only reduced symptoms of depression, participants felt more alert, energetic and proactive. Mirhom increases with consistent use; these supplements can help you become more productive and focused at work. The recommended dosage is unknown, so it’s best to check with your doctor.
2. Vitamin D regulates mood
Vitamin D is not only good for bone health; It also plays a vital role in your mental health. This supplement activates receptors in our brains that control mood and behavior. It also promotes the secretion of serotonin, which may increase feelings of well-being and help stabilize how we feel. It may also help improve memory and concentration. For pregnant women, vitamin D helps support baby’s brain development.
People with little exposure to sunlight may be vitamin D deficient, but a blood test is the only way to determine this. People with darker skin tones are also at risk for vitamin D deficiency because skin pigmentation blocks sunlight.
When it comes to daily dosage, recommendations vary. Adults should get about 600 IU of vitamin D per day, but if you are deficient, up to 1,000 to 2,000 IU per day is considered safe.
3. B-complex vitamins for energy production and neurotransmitter function
This tiny supplement packs a powerful punch. B complex vitamins contain eight essential B vitamins that help our body and brain function. B vitamins like B9, B6, and B12 aid in neurotransmission function, balanced mental health, and overall brain support. In fact, without enough B vitamins, our brains are at risk for cognitive decline. It might also help with energy production, Milholm added.
Similar to other supplements, you can get the benefits of B vitamins from a balanced diet of whole grains, meats, and vegetables. However, one study found that only 2.7% of Americans eat a nutrient-dense diet. So if you’ve been lacking vegetables and grains, B-complex vitamins may help.
4. Magnesium helps relax
If counting sheep doesn’t send you into a blissful sleep, magnesium might. This supplement reduces the stress hormone cortisol, which may lead to greater mental and muscle relaxation. It activates your body’s natural melatonin and boosts the production of gamma-aminobutyric acid (GABA), a neurotransmitter that helps you fall asleep faster without feeling groggy in the morning. Research also shows that this supplement may help regulate your sleep schedule.
Remember, Milholm advises, that results take time; like most supplements, magnesium must be taken consistently over a long period of time to be effective. Experts recommend taking no more than 350 milligrams of this supplement daily to avoid side effects such as diarrhea, nausea, and cramps.
5. Probiotics benefit brain health
It turns out that optimal mental health starts in your gut. Many people think of probiotics as “good bacteria” that boost our immune systems and help improve digestion. But the gut and brain are connected through the gut-brain axis (GBA), which explains why we feel butterflies in our stomachs when we feel nervous or anxious, Mirhom says.
Taking probiotics in supplement form can help regulate our mood by increasing serotonin and dopamine. Research also shows they can help reduce stress and anxiety. The recommended dosage is unknown, so check with your doctor.
When purchasing supplements, always read labels. Be wary of brands that claim to cure a disease or that lack transparency about their ingredients. If it sounds too good to be true, it probably is. Look for a gold certificate seal on the bottle; indicating that the product has passed third-party quality testing.
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