Natural Supplements to Boost Your Mental Health
Natural Proven Supplements to Boost Your Mental Health
As mental performance becomes an increasingly essential aspect of modern life, the search for effective brain supplements is reaching new heights. In 2025, the market is buzzing with breakthroughs in cognitive support, offering consumers advanced options for boosting memory, sharpening focus, and promoting overall brain health.
The human brain is a complex organ that plays a role in almost every aspect of our life. While many people will take their cognitive health for granted, it will become clear when your brain functions start to wane, as issues like brain fog, poor memory recall, or impaired cognitive performance can quickly take over your life.
The human brain is a complex organ that plays a role in almost every aspect of our lives. While many people will take their cognitive health for granted, it will become clear when your brain functions start to wane, as issues like brain fog, poor memory recall, or impaired cognitive performance can quickly take over your life.
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| Boost Your Mental Health |
Key Supplements for Mental Health
What follows is a roundup of supplements that support mental health. For the best results, Haas and Emmons both recommend doing lab testing with a healthcare provider to identify deficiencies, if you can afford it. Most of these nutrients can be screened with a blood test, with a few exceptions: A stool test is required to assess the status of the microbiome, and selenium and zinc deficiencies are detected through hair analysis. (Zinc can also be measured with blood plasma or urine tests.) A provider can help determine appropriate doses, especially if you’re taking pharmaceuticals. Know that we all have different requirements based on health status, genetics, and lifestyle.
1. Omega-3 fatty acids help reduce symptoms of depression and anxiety
An omega-3 fatty acid supplement may help boost your 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, a.k.a. the “feel-good” hormone. It also reduces brain inflammation, which is linked to depression risk.
One study found that not only did taking regular doses of omega-3 fatty acids reduce depressive symptoms, but participants felt more alert, energized, and motivated. Mirhom adds that with consistent use, these supplements may help you become more efficient and focused at work. The recommended dose is unclear, so it’s best to consult your doctor.
These fatty acids are found in foods such as cold-water fish, flaxseeds, and walnuts, but it can be hard to reach optimum levels unless you’re eating fatty fish (such as salmon or sardines) at least twice a week. Accordingly, Emmons believes most of us benefit from supplements that contain several fatty acids from the omega-3 family: alpha-linolenic acid, docosahexaenoic acid (DHA), and eicosapentaenoic acid (EPA). Of these, DHA and EPA are the most easily metabolized forms of omega-3.
How to Supplement With Omega-3 Fatty Acids: Seek out a quality fish-oil formula with high concentrations of EPA and DHA (for vegetarians, algal oil is a good option). Adult men need around 1.6 grams of omega-3 daily; adult women need about 1.1 grams. (For a guide to understanding omega-3 and omega-6 fatty acids and how they influence your health, see “The Omega Balance.”)
2. Vitamin D for mood regulation
Vitamin D isn’t just for bone health; it also plays a vital role in your mental health. This supplement activates the receptors in our brain that control our emotions and behavior. It also promotes serotonin, which may increase happiness and help stabilize how we feel. It may also help improve memory and attention span. For pregnant women, vitamin D helps support the baby’s brain development.
D is often referred to as the sunshine vitamin, as a primary source is the sun’s ultraviolet rays. This explains why vitamin D deficiency is most common in climates in the far north and far south, where sun exposure is limited in the winter months, and among individuals with darker skin, as melanin acts as a sort of natural sunscreen. Unlike supplements that work directly on neurotransmitters, vitamin D supports mental health primarily by reducing inflammation. Researchers are beginning to understand the key role of neuroinflammation in depression and other mental health disorders, so regulating the inflammatory response is key to defending the brain.
How to Supplement With Vitamin D: The Institute for Functional Medicine recommends no less than 2,000 IUs of vitamin D per day for adults. “Vitamin D replenishment represents the single most cost-effective thing we can do in medicine to boost baseline health,” says functional-medicine practitioner Gregory Plotnikoff, MD, IFMCP. Because we all metabolize vitamin D differently, some people will need more to achieve an optimum blood level of 50 to 80 ng/mL. Have your D levels tested to establish your baseline, and if your levels are low, test them again three to six months after you start supplementing to make sure they’ve improved. (Learn more about the importance of vitamin D at “Vitamin D: What You Need to Know.”)
3. B vitamins for energy production and neurotransmitter function
This tiny supplement packs a powerful punch. Vitamin B complex comprises eight essential B vitamins that help our body and brain function. B vitamins like B9, B6, and B12 aid neurotransmission function, balance psychological health, and overall brain support. In fact, without adequate B vitamins, our brains are at risk of cognitive decline. Mirhom adds that they may also help with energy production.
A B-complex supplement is “the most overlooked, inexpensive, and benign treatment there is,” write Bonnie J. Kaplan, PhD, and Julia J. Rucklidge, PhD, in The Better Brain: Overcome Anxiety, Combat Depression, and Reduce ADHD and Stress with Nutrition.
When stress is elevated, the sympathetic nervous system activates a range of protective responses, including spikes in blood sugar and adrenal hormones like cortisol. Ongoing stress leads to chronic adrenal activation, exhausting the stress-response system and often leading to low mood; Bs can help regulate this response and prevent burnout.
Some people have a polymorphism in the gene MTHFR that impedes folate processing; this often corresponds to depressive tendencies. For those who can’t convert folate into a usable form, Emmons recommends an “activated” B supplement in which folate is easier for the body to access. (Find out more about B vitamins and mental health at “All About B Vitamins.”)
How to Supplement With B Vitamins: For general mental health support, a B-complex supplement is best; it will contain some or all of the B vitamins necessary for a good baseline. These supplements may cause an upset stomach, so take them with food. Look for a complex that contains the following:
- B6: The recommended dietary allowance is between 1.3 and 1.7 milligrams (mg). (If you’re over 50, seek 1.5 mg or more.)
- B9: You want at least 400 micrograms (mcg) per day. If you’re pregnant, or if you consume more than one alcoholic drink a day (alcohol can impair absorption), aim for 600 mcg.
- B12: Take around 2.4 mcg.
Note: If you choose an activated B-complex supplement and begin to feel jittery, reduce the dose or discontinue.
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| Vitamin B |
4. Magnesium for relaxation
If counting sheep doesn’t send you into a blissful slumber, magnesium might. This supplement reduces the stress hormone cortisol, potentially resulting in a more relaxed mind and muscles. It activates your body’s natural melatonin and promotes the production of gamma-aminobutyric acid (GABA), a neurotransmitter that helps you fall asleep quicker without feeling groggy in the morning. Studies have also shown that this supplement may help regulate your sleep schedule.
Remember that results take time, advises Mirhom; as with most supplements, magnesium must be taken consistently over time to be effective. Experts recommend taking no more than 350 milligrams of the supplement per day to avoid side effects like diarrhea, nausea, and cramping.
“It’s the mineral at the center of photosynthesis,” explains Ramsey. “I think about magnesium as a way to conduct the flow of energy from the sun all the way to your brain.” Emmons frequently recommends this mineral for individuals struggling with anxiety or sleep disturbances.
How to Supplement With Magnesium: Magnesium is found in a variety of foods, including dark chocolate and avocados. Supplements come in pill or powder form; the latter is combined with water to make a fizzy drink. Adult men need 400–420 mg daily; adult women need 310–320 mg. If your bowels become too loose, reduce your dose. (For more on this critical nutrient, see “Magnesium: Your Body’s Spark Plug.”)
5. Probiotics for brain health
It turns out optimal mental health starts in your gut. Many recognize probiotics as the “good bacteria” that boost our immune system and help improve digestion. But the gut and brain are connected through the gut-brain axis (GBA), which explains why when we feel nervous or anxious, we feel butterflies in our stomach, says Mirhom.
Probiotic foods like yogurt and sauerkraut and probiotic supplements support the good bacteria in the GI tract, acting as fertilizer for your microbiome. This helps keep the microbiota happy and healthy, which keeps the brain and nervous system happy and healthy, too.
One meta-analysis of 10 clinical trials reported that probiotics helped improve mood in people with mild to moderate depressive symptoms, while another linked probiotic supplementation to a substantial reduction in depression for people under 60. (Learn more about the gut–brain connection at “Healthy Gut, Healthy Brain.“)
How to Supplement With Probiotics: In addition to upping your consumption of probiotic foods (fermented vegetables, tempeh, and yogurt) and drinks (kefir and kombucha), you can take probiotic capsules. Recommended doses range between 1 billion and 10 billion colony-forming units (CFUs) per day.
6. Iron
If the brain is the body’s hungriest organ, iron is its maître d’. Hemoglobin, which is iron-based, transports oxygen to the brain, making this one of the most essential nutrients for supporting cognitive function. Iron is also necessary for the production of dopamine and serotonin, which regulate mood, focus, and pleasure. And it’s a key ingredient of myelin, the insulation around our nerves that speeds conduction between neurotransmitters.
Given all these roles, low iron levels can impair emotional and behavioral functioning, and they’ve been linked to brain fog and low energy. That’s why Haas often recommends a complete blood-cell count to assess for iron deficiencies when clients are struggling with energy, focus, and mood.
How to Supplement With Iron: Iron supplements are widely available in pill form, but it’s best to have your levels assessed by your healthcare provider before you start taking them. Generally speaking, adult men should consume 8 mg daily and women 18 mg, but our iron requirements are highly individual. They vary based on age, biological sex, and diet — a menstruating woman needs more iron than a postmenopausal one; vegetarians need nearly twice as much iron as those who consume meat, and so on.
7. Zinc
The antidepressant properties of zinc are well known and well supported by research. The mineral may influence our levels of brain-derived neurotrophic factor (BDNF), which supports the growth and survival of our neurons. This production of neurons is central to neuroplasticity, which helps the brain adapt in times of change or crisis. If we lack adequate zinc to support good BDNF levels, we’re at greater risk of developing depression. For those using selective serotonin reuptake inhibitors (SSRIs), zinc appears to work well as an adjunct. The serotonin-enhancing effects of SSRIs may amplify zinc’s therapeutic effects.
How to Supplement With Zinc: Oysters and red meat offer zinc in abundance. Supplements come in pill form. Women need about 8 mg per day, while men should aim for 11 mg; it’s best taken with food to avoid nausea.
Note: Excess zinc may interfere with the absorption of other minerals. Before supplementing, work with your healthcare provider to assess your baseline and determine an appropriate dose.
8. 5-HTP
5-hydroxytryptophan, or 5-HTP, is a precursor to serotonin. Serotonin is the neurotransmitter that affects a person’s mood.
A 2019 review of research found evidence that 5-HTP can reduce depression symptoms. Few high-quality trials have compared 5-HTP to a control group, so more research is necessary.
Taking too much 5-HTP, or taking it with other drugs that affect serotonin levels, could result in serotonin syndrome.
Additionally, because the Food and Drug Administration (FDA) does not regulate 5-HTP supplements as a drug, products may not contain the same ingredients or dosages stated on the label.
People should always check with a doctor before taking 5-HTP or any other tryptophan supplement.
If a person wants to take 5-HTP, they should ask a doctor for a product recommendation or look for high-quality, third-party tested products from reputable brands.
9. Ginseng
Ginseng refers to a group of plants that include American and Asian ginseng. The plants contain chemicals known as ginsenosides, several of which scientists theorize could reduce symptoms of depression.
A 2019 review Trusted Source notes there is a theoretical basis for Asian ginseng working similarly to an antidepressant, altering neurotransmitters that affect mood.
However, most of the research to date testing ginseng for depression has involved animals rather than humans. High-quality randomized controlled trials testing ginseng as a depression treatment are lacking.
Asian ginseng is a stimulant and can causeTrusted Source insomnia. Other possible side effects include:
- Changes in menstruation
- Breast pain
- Increased heart rate
- Higher or lower blood pressure
- Loss of appetite
- Digestive symptoms
- Headaches
It is unclear whether ginseng interacts with other medications. However, similarly to St. John’s wort, there is concern that it may interact with warfarin or other antidepressants. Always check with a doctor before using it.
10. Chamomile
There are two main types of chamomile: German and Roman. German chamomile (Matricaria chamomilla) may have certain benefits for people with depression and anxiety.
In a 2020 study, 179 participants with generalized anxiety disorder tried 1,500 milligrams of German chamomile extract per day for 8 weeks. Some of the participants also had depression, while some did not.
All groups experienced a reduction in anxiety. However, there was a more significant reduction in depression symptoms for the participants with both conditions, suggesting that German chamomile also has antidepressant effects.
Further studies are necessary to confirm the benefits and safety profile of chamomile for depression.
When to get help
Anyone who thinks they may have depression should seek help and advice from a healthcare professional. They can help identify potential causes or rule them out.
If a doctor thinks a person may have depression, they can refer the person to a mental health professional for support and psychotherapy. They may also prescribe medications to help reduce the symptoms. Depression treatments can take some time to start working. For some, the process involves trying different therapists or types of therapy. Some may find they also need to try other medications.
Depression is treatable, even in severe cases. A person should seek professional guidance and, wherever possible, not try to diagnose or treat it independently.
Anyone having thoughts about suicide or self-harm should immediately seek emergency help, either with their doctor or local hospital, or by calling the Suicide & Crisis Lifeline at 988.
Summary
Several herbs and supplements may be able to reduce depression symptoms. However, they have drawbacks in many cases.
Some are only suitable for short-term use or mild symptoms. Many also have the potential to interact with other drugs. Others, such as saffron, have promising evidence behind them, but few studies show they are safe or effective as long-term strategies.
People with depression, or concerns they may have depression, should speak with a medical professional before trying these options.
A person with a diagnosis who wants to try complementary therapies for depression should also consult a doctor before starting them.
