Supplements and Mental Health
When people think about mental health treatment, medication and therapy are usually the first things that come to mind, and for good reason. They are often the foundation of effective care. But nutrition, sleep, movement, and targeted supplements can also play a supporting role.
I often talk with patients about how certain supplements may help improve focus, mood, sleep, and overall brain health, especially for those managing ADHD, anxiety, depression, or chronic stress.
It’s important to remember that supplements are not a replacement for appropriate medical treatment, but they can be helpful adjuncts when used thoughtfully and safely. Not every supplement is appropriate for every person, and “natural” does not always mean risk-free. Always discuss new supplements with your healthcare provider, especially if you take prescription medications.
Omega-3 Fatty Acids
Omega-3s are among the most well-studied supplements for both ADHD and mood disorders.
There are three main types of omega fatty acids people commonly hear about: omega-3, omega-6, and omega-9. Omega-3 and omega-6 are considered essential fatty acids, meaning our bodies cannot make them and we must get them from food. Omega-9 fatty acids are non-essential because the body can produce them on its own. Omega-6 deficiency is uncommon because it is abundant in the typical Western diet.
The most clinically relevant omega-3s for brain health are EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), which are found primarily in marine sources like fish. Plant sources such as flax, chia, beans, and leafy greens contain ALA, which converts only minimally into EPA and DHA.
Research suggests omega-3 supplementation may help with:
ADHD symptoms
Overall brain health and cognitive function
Cardiovascular health and triglycerides
Mood support, with EPA showing the most potential benefit
Natural Sources
Fatty fish
Fish oil
Seeds and nuts
Beans
Green leafy vegetables
Typical Supplement Dose
500–1000 mg daily of combined EPA + DHA
Magnesium
Magnesium plays a role in hundreds of body functions, including nerve signaling, neurotransmitter release, hormone regulation, muscle function, cardiovascular health, and sleep quality. Low magnesium can result from poor dietary intake, gut absorption issues, alcohol use, medications, or kidney losses.
Supplementation may help improve:
Sleep quality
Cognitive function
Anxiety symptoms
Muscle tension and physical stress symptoms
Natural Sources
Leafy green vegetables
Nuts and seeds
Legumes
Soy products
Typical Supplement Dose
200-300 mg at bedtime
I usually recommend magnesium glycinate, citrate, or gluconate. I generally avoid magnesium oxide, as it tends to be less well absorbed and is more likely to cause GI side effects.
Zinc
Zinc is a trace mineral that plays an important role in neurotransmitter metabolism, especially dopamine, which is highly relevant in ADHD.
There is some evidence that low zinc levels may reduce the effectiveness of stimulant medications, and supplementation may improve medication response, particularly in people with baseline deficiency. The evidence is promising, but still considered preliminary.
Zinc also supports:
Immune function
Blood sugar regulation
Blood pressure
Cholesterol balance
Natural Sources
Beef, pork, lamb
Nuts
Whole grains
Legumes
Recommended Daily Intake
Adult males: 11 mg/day
Adult females: 8 mg/day
Pregnancy/lactation: 11 mg/day
Iron
Iron is especially important for attention, focus, and energy.
Iron is required for the production of enzymes involved in dopamine and norepinephrine regulation, the two neurotransmitters most associated with ADHD.
Studies show that some people with ADHD (particularly children) have lower ferritin levels, which is the protein that stores iron. Low ferritin is also associated with restless leg syndrome (RLS), which is more common in people with ADHD.
Important Note
Before starting iron supplementation, blood work should be done to check ferritin levels. Iron should not be supplemented blindly, as too much iron can also be harmful.
Natural Sources
Heme iron (better absorbed):
Red meat
Poultry
Fish
Shellfish
Non-heme iron (plant-based):
Beans
Legumes
Nuts
Spinach
Dark chocolate
Vitamin C helps improve absorption, and eating animal protein alongside plant-based iron sources can also significantly improve uptake.
L-Theanine
L-theanine is a non-protein amino acid found naturally in green tea (Camellia sinensis). It can cross the blood-brain barrier and has been shown to increase alpha brain waves, which are associated with a state of calm, relaxed alertness.
Many patients describe L-theanine as helping them feel calmer without feeling sedated. It can be especially helpful for people who experience anxiety, overstimulation, difficulty winding down, or stress-related sleep disruption.
Research suggests L-theanine may help with:
Stress and anxiety reduction
Sleep quality
Focus and attention (especially when combined with caffeine)
Overall relaxation without sedation
The research is promising, though still somewhat preliminary, and larger long-term studies are still needed. That said, it has a strong safety profile and is generally very well tolerated.
Natural Sources
Green tea
Black tea
Matcha
Typical Supplement Dose
200–400 mg daily
It can be taken during the day for calm focus or at bedtime to support sleep.
Vitamin D
Vitamin D plays an important role in immune function, bone health, inflammation regulation, and brain health. Low vitamin D levels are also commonly seen in people struggling with low mood, fatigue, and depressive symptoms.
Research suggests vitamin D supplementation may modestly improve depressive symptoms, particularly in people who already have depression or documented vitamin D deficiency.
Natural Sources
Sunlight exposure
Fatty fish
Egg yolks
Fortified dairy products
Mushrooms
Typical Supplement Dose
This varies significantly depending on baseline levels, but many adults use 1,000–2,000 IU daily for maintenance. Higher doses should be guided by lab work and your medical provider.
Folate / L-Methylfolate
Folate is a B vitamin involved in neurotransmitter production, including serotonin, dopamine, and norepinephrine, all of which play important roles in mood regulation.
L-methylfolate is the active form of folate that the brain can use directly. Some people, especially those with certain MTHFR gene variations, may have more difficulty converting standard folic acid into its active form.
Research supports L-methylfolate as a helpful adjunctive treatment for depression, particularly for people taking antidepressants who feel they are only getting partial benefit. It may help improve treatment response when added to an SSRI or SNRI.
This is not something I usually recommend as a first-line supplement for everyone, but it can be very helpful in the right clinical context.
Natural Sources
Leafy green vegetables
Beans and legumes
Citrus fruits
Avocados
Fortified grains
Typical Supplement Dose
Supplement doses vary widely. Prescription-strength L-methylfolate used for depression support is often much higher than standard over-the-counter folate supplements, so this is best discussed with your provider before starting.
Probiotics
The gut and brain are more connected than most people realize. The “gut-brain axis” refers to the constant communication between the digestive system, immune system, and nervous system.
There is growing evidence that gut health can influence mood, anxiety, inflammation, and even cognitive function. Some studies suggest probiotics may help reduce symptoms of depression and anxiety, especially when used alongside other treatments.
That said, probiotics can be tricky because benefits depend heavily on the specific strains used, dosing, and consistency. This area of research is exciting, but still evolving.
Natural Sources
Yogurt with live cultures
Kefir
Sauerkraut
Kimchi
Miso
Kombucha
Supplement Notes
There is no single “best” probiotic. Multi-strain products containing Lactobacillus and Bifidobacterium species are commonly used and often a good place to start. Quality matters, and consistency is usually more important than finding the “perfect” product.
Silexan (Lavender Oil)
Silexan is a standardized oral lavender oil preparation made from Lavandula angustifolia that has been studied in multiple clinical trials for anxiety and mood symptoms. Among supplements used for anxiety, it has one of the stronger evidence bases and is one I discuss fairly often with patients looking for non-sedating options.
Unlike many “lavender supplements,” Silexan is a specific standardized product, not just generic lavender oil capsules. This matters because the research is based on this exact formulation.
Research suggests Silexan may help with:
Anxiety symptoms, including generalized anxiety
Co-occurring depressive symptoms
Sleep quality
Overall quality of life
In clinical trials, Silexan performed comparably to some prescription anxiety medications and antidepressants for mild-to-moderate anxiety symptoms, but without the sedation, dependence risk, sexual side effects, or withdrawal symptoms often associated with those medications.
One of the reasons I like this option is its safety profile. It is generally very well tolerated, with the most common side effect being mild GI upset or burping with a lavender taste.
Typical Supplement Dose
80 mg daily
Some studies used 160 mg daily for more severe anxiety symptoms, but 80 mg is the most common starting dose and the most widely studied.
Brand to Look For
CalmAid (Nature’s Way)
This is the U.S.-available version of the specific lavender oil preparation studied in clinical trials. Generic lavender oil supplements are not considered equivalent.
A Quick Note on Supplement Safety
Even helpful supplements can cause problems if used incorrectly.
A few common examples:
Omega-3s may increase bleeding risk in people taking blood thinners
Iron can interfere with thyroid medications and some antibiotics
High-dose zinc over time can contribute to copper deficiency
This is why I always recommend discussing supplements with your medical provider before starting something new.
Choosing Quality Supplements
Not all supplements are created equal. Quality matters.
I generally recommend using brands that are third-party tested and have strong quality control standards. I generally do not recommend buying supplements from Amazon.
Some brands I trust include:
Pure Encapsulations
Standard Process
Thorne Research
Final Thoughts
Mental health treatment works best when we look at the whole picture.
Medication can be incredibly helpful. Therapy matters. Sleep matters. Nutrition matters. Movement matters. Stress management matters.
Supplements can be a useful part of that bigger picture, but the goal is never to chase perfection or create a complicated routine. The goal is to create sustainable support for your brain and body.
Sometimes small changes create the biggest improvements.
References
Omega-3 Fatty Acids
Bloch MH, Qawasmi A. Omega-3 fatty acid supplementation for the treatment of children with attention-deficit/hyperactivity disorder symptomatology: systematic review and meta-analysis. Journal of the American Academy of Child & Adolescent Psychiatry. 2011;50(10):991–1000.
Chang JP-C, Su K-P, Mondelli V, Pariante CM. Omega-3 polyunsaturated fatty acids in youths with attention deficit hyperactivity disorder: a systematic review and meta-analysis of clinical trials and biological studies. Neuropsychopharmacology. 2018;43(3):534–545.
Liao Y, Xie B, Zhang H, et al. Efficacy of omega-3 PUFAs in depression: a meta-analysis. Translational Psychiatry. 2019;9(1):190.
Magnesium
Rawji A, Peltier MR, Mourtzanakis K, et al. Examining the effects of supplemental magnesium on self-reported anxiety and sleep quality: a systematic review. Cureus. 2024;16(4):e59317.
Moabedi M, Aliakbari M, Erfanian S, Milajerdi A. Magnesium supplementation beneficially affects depression in adults with depressive disorder: a systematic review and meta-analysis of randomized clinical trials. Frontiers in Psychiatry. 2023;14:1333261.
Zinc & Iron
Oner O, Alkar OY, Oner P. Effects of zinc and ferritin levels on parent and teacher reported symptom scores in attention deficit hyperactivity disorder. Child Psychiatry & Human Development. 2010;41(4):441–447.
Donfrancesco R, Parisi P, Vanacore N, Martines F, Sargentini V, Cortese S. The role of iron and zinc in the treatment of ADHD among children and adolescents: a systematic review of randomized clinical trials. Nutrients. 2021;13(11):4059.
L-Theanine
Hidese S, Ogawa S, Ota M, et al. Effects of L-theanine administration on stress-related symptoms and cognitive functions in healthy adults: a randomized controlled trial. Nutrients. 2019;11(10):2362.
Shrestha P, Bhusal CK. Safety and efficacy of AlphaWave® L-theanine supplementation for 28 days in healthy adults with moderate stress: a randomized, double-blind, placebo-controlled trial. Neurology and Therapy. 2024;13(4):1127–1146.
Vitamin D
Anglin RES, Samaan Z, Walter SD, McDonald SD. Vitamin D deficiency and depression in adults: systematic review and meta-analysis. The British Journal of Psychiatry. 2013;202(2):100–107.
Ghaemi S, Zeraattalab-Motlagh S, Jayedi A, Shab-Bidar S. The effect of vitamin D supplementation on depression: a systematic review and dose-response meta-analysis of randomized controlled trials. Psychological Medicine. 2024;54:1–10.
Folate / L-Methylfolate
Papakostas GI, Shelton RC, Zajecka JM, et al. L-methylfolate as adjunctive therapy for SSRI-resistant major depression: results of two randomized, double-blind, parallel-sequential trials. American Journal of Psychiatry. 2012;169(12):1267–1274.
Probiotics
Liu RT, Walsh RFL, Sheehan AE. Prebiotics and probiotics for depression and anxiety: a systematic review and meta-analysis of controlled clinical trials. Neuroscience & Biobehavioral Reviews. 2019;102:13–23.
Asad A, Kirk M, Zhu S, Dong X, Gao M. Effects of prebiotics and probiotics on symptoms of depression and anxiety in clinically diagnosed samples: systematic review and meta-analysis of randomized controlled trials. Nutrition Reviews. 2025;83(7):e1504–e1520.
Silexan (Lavender Oil)
Woelk H, Schläfke S. A multi-center, double-blind, randomised study of the lavender oil preparation Silexan in comparison to lorazepam for generalized anxiety disorder. Phytomedicine. 2010;17(2):94–99.
Kasper S, Gastpar M, Müller WE, et al. Lavender oil preparation Silexan is effective in generalized anxiety disorder: a randomized, double-blind comparison to placebo and paroxetine. International Journal of Neuropsychopharmacology. 2014;17(6):859–869.
