WHICH SUPPLEMENTS ACTUALLY SUPPORT MENTAL HEALTH?
There is a lot of information out there about including supplements in your diet to support your mental health. The looming question in my mind has always been: Okay, but which ones actually work?
If you are someone who prefers to take a more holistic approach to your mental health (think: lifestyle, diet, and behavioral modification > medication), or if you are simply trying to avoid or ween yourself off medication, this supplement review might be of interest to you. As a result, I have decided to analyze the research behind 6 common supplements that are touted to help support mood & mental health. I will cover which ones actually work, what the science says, and which ones you should not bother wasting your time and money on.
To preface this conversation; there has been (and still is) longstanding interest in using supplementation to support mental wellbeing. That does not mean this topic comes without controversy. For the sake of this article, I will be examining supplements that have been touted to support depression & anxiety, since that is my main focus as a practitioner. So let us dive in (in no particular order)!
#1: Omega-3
Let’s start with omega-3s, a nutrient suggested by many to be vital for anxiety management. A meta-analysis of omega-3 analyzed findings from 19 different studies that included 1,200 people in total. What the research found was people who took high doses of omega-3s (up to 2,000 mg a day) appeared to have a significant reduction in anxiety symptoms. What the research boils down to is the fact that people who have lower levels of omega-3 polyunsaturated fatty acid in their bloodstream reported to have higher amounts of anxiety. Exactly how and why omega-3 fatty acids are of any benefit to your mood is still unknown (read: the research does need to be expounded upon), but there is strong evidence pointing to the efficacy of omega-3 on anxiety and at the very least is worth looking into. I should also note that omega-3 fatty acids can interfere with certain medications, most notably: blood thinners. This should go without saying, but people looking to make a change in their diet should seek guidance from a medical professional before beginning supplementation, especially if they have pre-existing health conditions or if they take a prescription medication.
Summary: low intake of omega-3 can raise the risk of anxiety and depression. Taking omega-3 supplements in some cases could help prevent or even treat these conditions.
#2 Chamomile
Chamomile is a flower that has been used around the world use for thousands of years, particularly for its calming effects. It is usually brewed in tea and is considered a herbal remedy. There are a few preliminary studies that suggest chamomile (as a dietary supplement) may actually be quite helpful for the treatment of Generalized Anxiety Disorder— because of its antioxidant, and relaxant properties. Why this is the case is still not fully understood (this is a common theme), however, some researchers believe that the relaxation properties come from the flavonoids present in chamomile. A 2016 study found that people who took 1,500 mg of chamomile extract daily (500 mg 3x per day) for 2 months demonstrated a reduction in their overall symptoms of GAD. The effects of chamomile were compared to participants taking a common anti-anxiety medication. The study found that participants taking the chamomile extract had fewer symptoms of GAD than those who took a placebo.
Summary: Chamomile is readily available and safe to consume in high doses.
#3 L-theanine
L-theanine is an amino acid commonly found in green tea and mushrooms. Evidence suggests that it has mild sedative properties, which can help with anxiety. A 2016 study found that participants who drank a beverage with 200 mg of L-theanine reported an overall decrease in their stress response and cortisol levels after completing a challenging task than those who received the placebo. If you are interested in experimenting with L-theanine, it is recommended you start with a low dosage and that your intake should not exceed 400 mg without first consulting a doctor. L-theanine may interact with some sleep medications and you should avoid taking L-theanine with sedatives.
Summary: L-theanine has a sedative effect on the mind and body which can help reduce the physical sensations of anxiety in the body.
#4 Vitamin D
Vitamin D plays an important role in mood regulation, nerve functioning, and brain health. Research has clearly established a link between vitamin D levels and depression. It is widely known that taking vitamin D supplements may help treat seasonal affective disorder. So let for a second take a step back and look at how the body uses vitamin D. Quick science lesson: your muscles, heart, brain, and immune system have vitamin D receptors & your body transports the vitamin D to the kidneys and liver, where it converts into an active hormone that your body can use. Your body acquires vitamin D through sun exposure and through certain foods and supplements. I always think it is fascinating when something as simple as a vitamin (or hormone) can have such cataclysmic downstream effects on mood and overall wellbeing. Tl/DR; Low levels of vitamin D are known to contribute to schizophrenia, depression, and seasonal affective disorder. If you live far away from the equator (above or below 37 degrees north or south), basically anywhere north of Atlanta (in the US), the sun does not reach a point on the horizon where your body can synthesize vitamin D in the winter months putting those populations at higher risk of developing vitamin D deficiency. People who live far from the equator, those with conditions like liver disease and celiac, the elderly, and people with darker skin also fall in this category of ‘at risk’ when it comes to vitamin D deficiency people who should take precautions.
Summary: The evidence is quite strong. There is a correlation between vitamin D deficiency and developing symptoms of depression. In order to get adequate sunlight, make sure your hands, face, and stomach are exposed to the sun for at least 15 minutes per day.
#5 Valerian Root
I have been using Valerian tincture to help with sleep and insomnia for years (thanks to the recommendation of a man at my local Whole Foods). Valerian is also one of those plants that have been used as medicine for thousands of years. Valerian has been studied on women experiencing postmenopause symptoms of anxiety and depression and is generally considered safe for healthy adults to use for short periods of time. It has not been studied or proven safe for long-term use and should not be taken with other anxiety medication, sedatives, or benzodiazepines.
Summary: Save your money on this one. Valerian Root may be effective for some but has only been studied on a small group of people and has not been proven to be safe in the long term.
#6 CBD
For some delta-9-tetrahydrocannabinol (THC - the active component in cannabis that makes you high) can be anxiety-inducing. Cannabidiol (CBD) on the other hand is another type of cannabinoid naturally occurring in cannabis plants. Early research is promising. CBD is thought to alter serotonin signals in the brain, and as you might already be aware, serotonin is a neurotransmitter that plays a major role in modulating your mental health. Low levels of serotonin are associated with increased levels of depression and anxiety. Of course, the conventional treatment for low serotonin would be SSRIs such as Zoloft or Prozac. SSRIs are only available by prescription and come with a host of side effects like nausea, dizziness, drowsiness, dry mouth, loss of appetite, increased sweating, diarrhea, upset stomach, and trouble sleeping. So it might be great to explore the benefits of CBD if you are someone looking to avoid SSRIs.
Summary: Some people with anxiety can effectively manage symptoms of anxiety with CBD instead of taking SSRIs.
There are a ton of other supplements that have been widely studied to support anxiety and mental health in general. ‘Nutrient Therapy’ as this field of study is quite promising. I find this topic to be of particular interest mainly because if you go to your doctor and question whether a vitamin, mineral or nutrient deficiency is causing your anxiety, they’ll most likely dismiss your concern. Traditional allopathic medical professionals (in the United States) are given very little training in nutrition. It is a major blind spot, in my opinion. But the reality is; diet and nutrition have a powerful impact on your brain functionality, mood, and mental health and should be considered.
It’s really important to note that supplementation (and medication) should be used as a part of your treatment plan. When you rely on one thing (aka, put all of your eggs in one basket) you run the risk of masking symptoms and neglecting the root cause. My perspective as a psychologist is that when you approach anxiety treatment holistically (addressing all areas of life from diet to sleep, exercise, supplementation, stress management, mindset, and time spent in nature) you set yourself up for success.
One last point I should mention— if you do decide to look into any of these supplements I mention above please make sure you are getting your supplements from companies that use quality sourced ingredients. There’s a lot of garbage out there. A good place to start is to make sure the supplement you are looking for have met the following standards and received the stamp of approval from these 3rd parties listed below. When a supplement says it is ‘verified’ or ‘approved’ without acknowledgment from one of these third parties it means nothing.
NSF Certified for Sport®
Manufactured in a TGA-registered NSF Good Manufacturing Practice (GMP) Registered facility
ConsumerLab.com
UL
U.S. Pharmacopeia
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As always, please consult your doctor before making changes to your medication, lifestyle, or diet. The content in this post is for informational and educational purposes and does not claim to be medical advice.
Dr. Jennifer Anders, PsyD is the voice and face behind The Anxiety Doc. She is a practicing psychologist writing about mental health since 2017.
That is it for today! Sending you all my love!!
XOX Dr. Jenn