7 Supplements For Mental Health

The state of your mental health depends on numerous factors.

One important factor being the structure of your brain. 

Your brain structure depends on adequate amino acids, fats, vitamins, minerals and micronutrients.

All of which can be obtained from a healthy diet and supplements.

Before you learn about supplements and mental health, I suggest that you first read my article on ‘Diet And Mental Health’.

It is important to know that the amino acids, fats and vitamins needed for proper brain health, must first be obtained from your diet.

Supplementation should only be there to support an already good diet and lifestyle.

What you eat is so important for the health of both your brain and body.

A diet full of nutrients, amino acids and fats is essential for your optimal health.

Nowadays, the majority of western people are overfed and undernourished due to the lack of nutrients in the typical western diet. (1)

Read my previous article on diet and mental health to learn more about the effects your diet has.

And then come back here to read about the supplements you can add to support your healthy diet.

supplements for mental health

why are supplements good for mental health

As mentioned above, the brain needs adequate nutrients to function properly.

These nutrients enable the brain to create the hormones needed to feel good.

Without these nutrients your brain cannot function properly, and in turn not produce the ‘feel good’ chemicals.

Primarily these nutrients must be obtained from your diet, but sometimes extra help is needed from supplements.

Supplementation can help people who have mineral deficiencies and difficulty absorbing the nutrients from their diet.

Scientific studies support the use of supplements as a method of therapy for mental health. (1)

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what supplements are good for mental health

The nutrients needed for adequate brain health are; omega 3 fatty acids, B12, B6, Vitamin C, Vitamin D, Vitamin A, selenium, potassium, magnesium, folate, iron, zinc and thiamine. (2)

If these nutrients are not being absorbed from your healthy diet, then supplementation is needed.

Before adding any supplements to your diet, it is important to first talk with your Doctor.

The supplements I talk about in this article are backed by scientific research, but each person is an individual and has different needs.

I have placed Amazon affiliate links to each supplement listed below.

The links I have chosen are what I would use myself, but again, please check with your Doctor first to find which supplement is best for you.

Omega 3 Fatty Acids

The scientific research shows that omega 3 fatty acids are good for brain health.

But, the research for depression is both for and neutral in regards to whether they improve mental health.

This may be due to the fact that depression is complex and may not always be due to a deficiency in omega 3.

However, this is not to say that omega 3 is good for the brain, heart and overall health.

Omega 3 is not created in the body, but can be obtained through diet and supplements.

Research has shown that low levels of omega 3 and high levels of omega 6 has been the cause of major depression. And it has been shown that those who receive omega 3 supplementation reported lower levels of depression, than those who received the placebo. (3)

Click here for Omega 3 supplement

B Vitamins

Low levels of B vitamins have been associated with depression.

Studies have shown that supplementation of B1, B6 and B12 can aid in the reduction of depressive symptoms. (4)

A percentage of people are unable to metabolize certain types of B vitamin, it is therefore important to use a Methylated B Vitamin form.

Click here for B12 supplement.

Vitamin C

Vitamin C has been shown to improve mood and energy. 

It is important for the health of the brain and psychological distress.

A study revealed that vitamin C supplementation reported a reduction in depression, anxiety and fatigue. (5)

Click here for natural vitamin C supplement.

Vitamin D

Vitamin D has many health benefits for both the mind and body.

And it can be obtained from the sun and diet.

It has been shown that individuals with depression have low levels of vitamin D. (6)

This may be due to diet and/or lack of sunshine.

It has been shown that supplementation, improved diet and regular sunshine can improve mental health.

Be aware that taking too much vitamin D can lead to toxicity.

Click here for Vitamin D supplement.

Zinc

Zinc is required for brain growth and function.

Studies have shown a strong link between zinc deficiency and depression. 

And the reversal of depressive symptoms with zinc supplementation. (7)

Click here for zinc supplement.

Magnesium

Magnesium is important for the brain, central nervous system and physiological processes.

Studies have revealed a link between magnesium deficiency and depression. (7)

Magnesium helps to calm the stress response within the body and is good to aid sleep, stress and anxiety.

Click here for magnesium supplement.

Probiotics

There is increasing evidence of the direct link between gut health and mental health.

The direct link between the gut and brain is referred to as the gut-brain-axis.

Inflammation and dysbiosis of the gut has been linked to both physical and mental illness.

A probiotic supplement can aid in the repair of the loss of gut microbiota and in turn reverse symptoms of depression and anxiety. (8)

Click here for probiotic supplement.

How to use supplements

As mentioned earlier, before adding any supplements to your diet please consult with your Doctor.

Each person has their own bio-individuality and requires different amounts of each nutrient.

Your Doctor can perform the blood tests required to analyse your nutrient values and needs.

A final note

Improving mental health is complex. It requires work on all aspects of your life; diet, lifestyle, mindset & self-care.

If you are ready to dive deep into improving your mental health, then I’d love for you to join me inside The Positive Thinking academy.

See you there!

Tia

xo

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Enter your name and email below to get access to my free mindset & self-love library! Get eBooks, checklists, journal prompts, affirmations and more for free!

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