Comprehensive Encyclopedia of Herbs & Supplements for Mental Health
Exploring the Science of Nutritional Psychiatry & Mental Wellness
Welcome to the most comprehensive resource on nutritional approaches to mental health. This evidence-based encyclopedia explores how vitamins, minerals, herbs, and other supplements can support brain function and mental wellbeing. While not replacements for professional mental health care, these natural compounds can be valuable components of an integrative approach to mental wellness.
The brain requires a complex array of nutrients to function optimally. Modern factors including processed diets, chronic stress, environmental toxins, and genetic variations can all contribute to nutritional imbalances that may impact mental health. Targeted supplementation, guided by healthcare providers, may help address these nutritional gaps and support optimal brain function.
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Find Supplements by Mental Health Condition
Top Supplements for Anxiety
- L-Theanine - A calming amino acid found in tea
- Magnesium - Nature's relaxation mineral
- Ashwagandha - An adaptogenic herb for stress
- Inositol - Beneficial for panic and anxiety
- GABA - The primary inhibitory neurotransmitter
- Lavender - Herbal support for anxiety
- Olive Leaf Extract - Anti-inflammatory and calming properties
- Ginkgo Biloba - Improves circulation and cognitive function
Top Supplements for Depression
- Vitamin D - The sunshine vitamin crucial for mood
- Omega-3 Fatty Acids - Essential fats for brain health
- B Vitamins - Especially B6, folate and B12
- Zinc - Essential mineral linked to mood regulation
- Saffron - A spice with antidepressant properties
- St. John's Wort - Herb researched for mild-moderate depression
- NAC (N-Acetylcysteine) - Powerful antioxidant for brain health
- Rhodiola Rosea - Adaptogenic herb for stress and depression
Top Supplements for ADHD
- Omega-3 Fatty Acids - Support brain development and function
- Zinc - Essential for dopamine regulation
- Iron - Critical for attention and focus
- Magnesium - Supports calm neural function
- L-Theanine - Promotes calm focus
- Phosphatidylserine - Supports cognitive function
- Vitamin B6 - Essential for neurotransmitter production
- Ginkgo Biloba - Improves circulation to the brain
Top Supplements for Sleep
- Magnesium - Relaxes muscles and calms the nervous system
- L-Theanine - Promotes relaxation without sedation
- Melatonin - Natural sleep hormone
- Valerian Root - Traditional sleep herb
- Glycine - Amino acid that improves sleep quality
- Lavender - Calming aromatic herb
- Passionflower - Traditional herb for restlessness
- GABA - Calming neurotransmitter
Top Supplements for Cognitive Function
- Acetyl-L-Carnitine - Supports mitochondrial function
- Bacopa Monnieri - Traditional herb for memory
- Ginkgo Biloba - Improves cerebral blood flow
- Phosphatidylserine - Important for brain cell structure
- Vitamin B12 - Essential for cognitive function
- Omega-3 Fatty Acids - Build and maintain brain cell membranes
- Lion's Mane Mushroom - Stimulates nerve growth factor
- Grape Seed Extract - Powerful antioxidant for brain health
Top Supplements for Stress
- Ashwagandha - Adaptogenic herb that reduces cortisol levels
- Rhodiola Rosea - Adaptogen that increases stress resilience
- L-Theanine - Amino acid that promotes calm alertness
- Magnesium - Relaxation mineral depleted by stress
- B Complex Vitamins - Support stress response and energy
- Holy Basil - Traditional adaptogenic herb
- Shilajit - Adaptogenic mineral compound
- Eleuthero Root - Adaptogen supporting stress resistance
Essential Vitamins for Mental Health
Vitamins play crucial roles in brain function, neurotransmitter synthesis, and neuroprotection. Deficiencies in certain vitamins have been linked to various mental health conditions and cognitive concerns.
Vitamin D
Vitamin D functions more like a hormone than a vitamin and plays a critical role in mood regulation. Deficiency is extremely common due to indoor lifestyles, sunscreen use, and geographical location. Low vitamin D levels have been consistently linked to depression and other mood disorders.
Benefits for mental health:
- Regulates genes involved in brain development and function
- Modulates neurotransmitter synthesis and activity
- Supports healthy inflammatory responses in the brain
- Protects neurons from oxidative damage
- May help alleviate symptoms of depression, especially seasonal affective disorder
Recommended forms: Vitamin D3 (cholecalciferol) is more bioavailable than D2
Typical dosage: 1,000-5,000 IU daily, with higher doses under medical supervision
Research: A meta-analysis published in Neuropsychiatry found that vitamin D supplementation significantly reduced depressive symptoms, with the strongest effects seen in those with vitamin D deficiency and clinically significant depression.
Vitamin A
Vitamin A is essential for immune function, cell growth, and brain development. It plays roles in neuroplasticity and cognitive function that may impact mental health.
Benefits for mental health:
- Supports neurogenesis and neuroplasticity
- Protects against oxidative stress in the brain
- Regulates immune function which can impact neuroinflammation
- Essential for proper vision, which can affect mood and cognition
Recommended forms: Retinol (preformed vitamin A) and beta-carotene (provitamin A)
Typical dosage: 700-900 mcg RAE daily for adults
Research: Studies have linked vitamin A deficiency to increased risk of cognitive impairment and altered mood regulation, suggesting a role in mental health support.
Vitamin C
Vitamin C is a powerful antioxidant essential for neurotransmitter synthesis and immune function. It helps protect brain cells from oxidative damage and supports mood regulation. It is involved in the production of serotonin and other neurotransmitters related to mood and mental health.
Benefits for mental health:
- Essential for synthesizing dopamine, norepinephrine, and serotonin
- Powerful antioxidant protection against oxidative stress in the brain
- Supports immune function which can affect mental health
- May help reduce anxiety and stress responses
- Promotes healthy cortisol levels
Recommended forms: Ascorbic acid, calcium ascorbate, or liposomal vitamin C
Typical dosage: 500-1,000 mg daily
Research: Clinical studies have found that vitamin C supplementation can reduce anxiety and improve mood in individuals with low vitamin C levels. It may also help buffer against stress-induced oxidative damage in the brain.
Vitamin E
Vitamin E is a fat-soluble antioxidant that helps protect cell membranes, particularly in the brain where it plays a role in cognitive function and neuroprotection. It works synergistically with other antioxidants to protect against oxidative stress.
Benefits for mental health:
- Protects brain cell membranes from oxidative damage
- Supports healthy blood flow to the brain
- May help slow cognitive decline related to aging
- Works with selenium and vitamin C for comprehensive antioxidant protection
Recommended forms: Mixed tocopherols (containing alpha, beta, gamma, and delta forms)
Typical dosage: 15-400 IU daily
Research: Studies suggest that vitamin E may help protect against cognitive decline and have neuroprotective effects that could benefit long-term brain health.
Thiamin (Vitamin B1)
Thiamin is crucial for energy production in the brain and the synthesis of neurotransmitters. It plays a key role in glucose metabolism, which is essential for brain function as the brain uses glucose as its primary fuel source.
Benefits for mental health:
- Essential for energy production in brain cells
- Supports healthy nervous system function
- Helps convert carbohydrates into energy the brain can use
- Deficiency can lead to confusion, irritability, and memory problems
Recommended forms: Thiamin hydrochloride or benfotiamine (fat-soluble form)
Typical dosage: 50-100 mg daily
Research: Studies have shown that thiamin supplementation can improve mood and cognitive function in individuals with subclinical deficiency.
Riboflavin (Vitamin B2)
Riboflavin is involved in energy production, cellular function, and the metabolism of other B vitamins. It plays a role in maintaining the myelin sheaths that protect nerve cells and is essential for proper neurotransmitter synthesis.
Benefits for mental health:
- Supports energy production in brain cells
- Helps maintain healthy nervous system function
- Acts as an antioxidant, protecting brain cells from oxidative stress
- May help reduce frequency and severity of migraine headaches
Recommended forms: Riboflavin or riboflavin-5-phosphate (active form)
Typical dosage: 25-100 mg daily
Research: High-dose riboflavin has been found effective in reducing migraine frequency, which shares comorbidity with several mental health conditions.
Niacin (Vitamin B3)
Niacin is involved in over 400 enzymatic reactions in the body and plays a critical role in energy production, DNA repair, and the synthesis of steroid hormones. In the brain, it is important for proper neurotransmitter function and cellular health.
Benefits for mental health:
- Essential for brain energy metabolism
- Supports healthy blood flow to the brain
- Plays a role in neurotransmitter synthesis
- May help reduce neuroinflammation
Recommended forms: Niacinamide for mental health (avoids flushing reaction)
Typical dosage: 50-500 mg daily
Research: Historical studies have shown benefits of niacin therapy for certain psychiatric symptoms, and modern research continues to investigate its neuroprotective properties.
Vitamin B6 (Pyridoxine)
Vitamin B6 is a crucial cofactor in the synthesis of neurotransmitters including serotonin, dopamine, GABA, norepinephrine, and melatonin. It's essential for over 100 enzyme reactions involved in metabolism and is particularly important for brain function.
Benefits for mental health:
- Essential for the production of serotonin, dopamine, and GABA
- Supports healthy nervous system function
- Helps regulate homocysteine levels, high levels of which are linked to depression
- May help reduce symptoms of PMS-related mood changes
- Supports cognitive function and memory
Recommended forms: Pyridoxal-5-phosphate (P5P, the active form)
Typical dosage: 50-100 mg daily
Research: Studies have shown vitamin B6 supplementation can help with mood symptoms related to PMS and may support the production of neurotransmitters needed for emotional regulation.
Folate (Vitamin B9)
Folate is essential for DNA synthesis, repair, and methylation processes. It plays a crucial role in neurotransmitter synthesis and regulation. Deficiency has been linked to depression and cognitive issues, particularly in individuals with MTHFR gene variants.
Benefits for mental health:
- Critical for neurotransmitter production and regulation
- Supports methylation processes in the brain
- Works with vitamin B12 to regulate homocysteine levels
- May enhance response to antidepressants in treatment-resistant depression
- Essential for brain development and maintenance
Recommended forms: L-methylfolate (active form) rather than folic acid
Typical dosage: 400-1,000 mcg daily (up to 15 mg L-methylfolate for treatment-resistant depression under medical supervision)
Research: Clinical trials have found that L-methylfolate supplementation can enhance the effectiveness of antidepressants, particularly in individuals with the MTHFR gene variation.
Vitamin B12 (Cobalamin)
Vitamin B12 is essential for nerve health, DNA synthesis, and red blood cell formation. It plays a crucial role in myelin formation, which insulates nerve cells and enables proper transmission of nerve impulses. B12 deficiency can cause neurological and psychiatric symptoms.
Benefits for mental health:
- Critical for maintaining healthy nerve cells and neurological function
- Works with folate in methylation processes and DNA synthesis
- Helps regulate homocysteine levels
- Essential for the production of SAMe, a compound involved in mood regulation
- Deficiency can cause depression, irritability, memory problems, and dementia-like symptoms
Recommended forms: Methylcobalamin or adenosylcobalamin (active forms)
Typical dosage: 500-1,000 mcg daily
Research: Multiple studies have linked B12 deficiency to an increased risk of depression and other psychiatric symptoms, with supplementation showing improvements in mood and cognitive function in deficient individuals.
Biotin (Vitamin B7)
Biotin is involved in metabolism of fats, carbohydrates, and proteins. It plays a role in cellular energy production and supports healthy nervous system function. While not as directly linked to mental health as other B vitamins, it contributes to overall neurological health.
Benefits for mental health:
- Supports cellular energy production in the brain
- Contributes to myelin formation for healthy nerve signaling
- Helps regulate gene expression in the brain
- May support cognitive function through metabolism of brain fuel
Recommended forms: D-biotin
Typical dosage: 30-300 mcg daily
Research: While direct research on biotin for mental health is limited, case studies have documented neurological and psychiatric symptoms in rare cases of biotin deficiency.
Pantothenic Acid (Vitamin B5)
Pantothenic acid is essential for the synthesis of coenzyme A (CoA), which is involved in the metabolism of carbohydrates, proteins, and fats for energy production. It also plays a role in the synthesis of hormones and neurotransmitters.
Benefits for mental health:
- Supports adrenal function and stress response
- Contributes to energy production in brain cells
- Involved in the synthesis of acetylcholine, a neurotransmitter important for memory
- Helps with the production of stress hormones
Recommended forms: Calcium pantothenate or pantethine
Typical dosage: 100-500 mg daily
Research: Studies suggest pantothenic acid may help support adrenal function during stress, potentially supporting mental resilience.
Choline
Choline is often grouped with B vitamins and is essential for the synthesis of acetylcholine, a neurotransmitter involved in memory, mood, muscle control, and other brain and nervous system functions. It also plays a role in cellular membrane integrity and methylation processes.
Benefits for mental health:
- Essential for the production of acetylcholine, a neurotransmitter important for memory and cognition
- Supports structural integrity of cell membranes in the brain
- Involved in methylation processes that affect mood and gene expression
- Essential for fetal brain development
- May help support cognitive function with aging
Recommended forms: Alpha-GPC, citicoline (CDP-choline), or phosphatidylcholine
Typical dosage: 250-1,500 mg daily
Research: Studies suggest choline supplementation may support cognitive function and could play a role in preventing cognitive decline, particularly in those with lower dietary intake.
Essential Minerals for Mental Health
Minerals serve as cofactors for numerous enzymatic reactions in the brain and body. They are essential for neurotransmitter synthesis, neural protection, and proper brain function. Deficiencies in certain minerals have been linked to various mental health conditions.
Calcium
Calcium is the most abundant mineral in the body and is essential for nerve transmission, muscle contraction, and cellular signaling. In the brain, calcium plays a critical role in neurotransmitter release and neuronal excitability.
Benefits for mental health:
- Essential for nerve cell signaling and neurotransmitter release
- Regulates neuronal excitability
- Involved in sleep regulation
- Supports overall nervous system function
Recommended forms: Calcium citrate, calcium glycinate, or calcium hydroxyapatite
Typical dosage: 500-1,000 mg daily (balanced with magnesium)
Research: Studies have linked calcium dysregulation to various neuropsychiatric disorders, suggesting its importance in mental health.
Magnesium
Magnesium is involved in over 300 enzymatic reactions in the body, many directly relevant to brain function and mental health. Often called "nature's relaxant," it plays a critical role in regulating the stress response and supporting healthy nervous system function.
Benefits for mental health:
- Modulates GABA receptors, promoting relaxation
- Regulates stress hormones and the HPA axis
- Blocks NMDA receptors, preventing excessive glutamate activity
- Supports healthy mitochondrial function in brain cells
- May help with anxiety, depression, insomnia, and stress resilience
Recommended forms: Magnesium glycinate, magnesium threonate, or magnesium taurate
Typical dosage: 300-600 mg elemental magnesium daily
Research: Multiple clinical trials have demonstrated magnesium's effectiveness for reducing anxiety, improving sleep quality, and supporting mood regulation.
Zinc
Zinc is essential for brain development, immune function, and hundreds of enzymatic reactions. It plays a key role in neurotransmitter systems, particularly affecting GABA and glutamate balance in the brain. Zinc deficiency has been linked to depression, ADHD, and impaired cognitive function.
Benefits for mental health:
- Modulates glutamate signaling through NMDA receptors
- Supports the synthesis and regulation of GABA
- Critical for brain-derived neurotrophic factor (BDNF) production
- Regulates immune function and neuroinflammation
- May enhance antidepressant effectiveness
Recommended forms: Zinc picolinate, zinc glycinate, or zinc citrate
Typical dosage: 15-30 mg elemental zinc daily
Research: Clinical trials have shown that zinc supplementation can improve mood in depression, enhance medication response in treatment-resistant depression, and support cognitive function in ADHD.
Iron
Iron is essential for oxygen transport, energy production, and DNA synthesis. In the brain, it plays a critical role in neurotransmitter synthesis, particularly dopamine, and myelin production. Iron deficiency is one of the most common nutritional deficiencies worldwide and can significantly impact cognitive function and mood.
Benefits for mental health:
- Essential for dopamine production and function
- Supports energy production in brain cells
- Critical for myelination of neurons
- Important for attention, focus, and cognitive function
- May help with symptoms of ADHD and restless leg syndrome
Recommended forms: Iron bisglycinate or iron citrate
Typical dosage: 15-60 mg elemental iron daily (only with confirmed deficiency)
Research: Studies have shown that correcting iron deficiency can improve attention, cognitive performance, and symptoms of ADHD in individuals with low iron levels.
Selenium
Selenium is a trace mineral essential for brain function and antioxidant defense. It is a key component of several enzymes involved in thyroid hormone metabolism and antioxidant protection, both of which can significantly impact mental health.
Benefits for mental health:
- Critical component of glutathione peroxidase, a major antioxidant enzyme in the brain
- Essential for conversion of T4 to active T3 thyroid hormone, which affects mood and cognition
- Protects brain cells from oxidative damage
- May help reduce anxiety and improve mood
Recommended forms: Selenomethionine or sodium selenite
Typical dosage: 100-200 mcg daily
Research: Studies have linked low selenium status to increased depression and anxiety, with supplementation showing potential mood benefits in selenium-deficient individuals.
Iodine
Iodine is essential for the production of thyroid hormones, which regulate metabolism, growth, and development. Thyroid function is closely linked to mental health, with both hypo- and hyperthyroidism associated with mood disturbances and cognitive changes.
Benefits for mental health:
- Essential for thyroid hormone production, which affects brain function
- Critical for brain development, particularly during pregnancy and early childhood
- Supports cognitive function and energy production
- May help with symptoms related to hypothyroidism, including depression and cognitive fog
Recommended forms: Potassium iodide or nascent iodine
Typical dosage: 150-450 mcg daily
Research: Studies have documented the connection between iodine deficiency, thyroid dysfunction, and various mental health concerns, with correction of deficiency showing improvements in mood and cognition.
Chromium
Chromium is a trace mineral that plays a role in glucose metabolism and insulin sensitivity. Since the brain relies heavily on glucose for fuel, chromium's effects on glucose regulation can impact brain function and mood. It has been studied specifically for atypical depression and carbohydrate cravings.
Benefits for mental health:
- Helps regulate blood sugar levels, which affect mood and energy
- May influence serotonin function in the brain
- Can reduce carbohydrate cravings associated with atypical depression
- May help with symptoms of atypical depression, including increased appetite and fatigue
Recommended forms: Chromium picolinate or chromium polynicotinate
Typical dosage: 200-1,000 mcg daily
Research: Clinical trials have found chromium supplementation effective for symptoms of atypical depression, particularly carbohydrate cravings and appetite dysregulation.
Molybdenum
Molybdenum is a trace mineral that serves as a cofactor for several enzymes involved in detoxification processes. While not as directly connected to mental health as some other minerals, it plays a role in sulfite metabolism and detoxification pathways that can impact brain function.
Benefits for mental health:
- Supports sulfite oxidase, which detoxifies sulfites that can be neurotoxic
- Helps with xanthine oxidase function, involved in purine metabolism
- Supports overall detoxification processes that can affect brain health
- May help individuals sensitive to sulfites or with certain metabolic disorders
Recommended forms: Molybdenum glycinate or molybdenum citrate
Typical dosage: 50-250 mcg daily
Research: Case studies have documented neurological and psychiatric symptoms in rare cases of molybdenum deficiency or genetic disorders affecting molybdenum-dependent enzymes.
Great Salt Lake Minerals
Great Salt Lake minerals provide a natural, balanced spectrum of trace minerals that have been concentrated in the Great Salt Lake over thousands of years. This mineral complex contains magnesium, potassium, sodium, and over 70 trace minerals in a bioavailable form.
Benefits for mental health:
- Provides a full spectrum of essential trace minerals needed for brain function
- Contains magnesium and other calming minerals
- Supports electrolyte balance, which affects neural signaling
- May help with stress resilience and overall mental wellbeing
Recommended forms: Liquid concentrate or powder
Typical dosage: As directed on product (typically 1/4 to 1/2 teaspoon daily)
Research: While specific research on Great Salt Lake minerals for mental health is limited, studies on mineral balance and trace element status show connections with various aspects of mental wellbeing.
Amino Acids for Mental Health
Amino acids are the building blocks of proteins and serve as precursors to neurotransmitters that regulate mood, cognition, and behavior. Supplementation with specific amino acids can support optimal neurotransmitter function and mental wellbeing.
L-Theanine
L-theanine is an amino acid found primarily in green tea that promotes relaxation without causing drowsiness. It works by increasing alpha brain waves associated with a calm, alert state and by modulating neurotransmitters including GABA, dopamine, and serotonin.
Benefits for mental health:
- Promotes relaxation without sedation
- Reduces anxiety and stress
- Improves focus and attention, particularly during stressful tasks
- Supports healthy sleep quality
- May help reduce physical symptoms of stress
Typical dosage: 100-400 mg daily
Research: Multiple clinical trials have demonstrated L-theanine's effectiveness for reducing anxiety, improving attention during stressful tasks, and enhancing sleep quality.
GABA (Gamma-Aminobutyric Acid)
GABA is the primary inhibitory neurotransmitter in the central nervous system, responsible for calming excessive neural activity and promoting relaxation. While there's debate about whether supplemental GABA can cross the blood-brain barrier effectively, research suggests it may still provide benefits through various mechanisms.
Benefits for mental health:
- Promotes relaxation and calm
- May help reduce anxiety and stress
- Supports healthy sleep
- Can help reduce nervous tension
- May interact with GABA receptors in the enteric nervous system
Typical dosage: 100-750 mg daily
Research: Studies have shown GABA supplementation can increase alpha brain wave activity associated with relaxation and may help reduce anxiety during stressful situations.
5-HTP (5-Hydroxytryptophan)
5-HTP is the immediate precursor to serotonin, a neurotransmitter that plays a key role in mood regulation, sleep, appetite, and pain perception. Unlike tryptophan, 5-HTP readily crosses the blood-brain barrier and is converted directly to serotonin.
Benefits for mental health:
- Increases serotonin production in the brain
- May help alleviate symptoms of depression
- Can improve sleep quality by supporting melatonin production
- May reduce anxiety and nervousness
- Can help with appetite regulation and emotional eating
Typical dosage: 50-300 mg daily
Important: Should not be combined with SSRIs, SNRIs, or MAOIs without medical supervision
Research: Clinical studies have shown 5-HTP may be effective for improving mood in mild to moderate depression and can help with sleep quality and anxiety.
L-Tryptophan
L-Tryptophan is an essential amino acid that serves as a precursor to 5-HTP, serotonin, and melatonin. It must first be converted to 5-HTP before it can be made into serotonin, making its effects more gradual and subtle than direct 5-HTP supplementation.
Benefits for mental health:
- Supports serotonin and melatonin production
- May help improve mood and reduce symptoms of depression
- Promotes healthy sleep
- Can help reduce anxiety
- May reduce aggression and irritability
Typical dosage: 500-3,000 mg daily
Important: Should not be combined with SSRIs, SNRIs, or MAOIs without medical supervision
Research: Studies suggest L-tryptophan may help with sleep onset, mood regulation, and reducing anxiety through its role as a serotonin precursor.
L-Tyrosine
L-Tyrosine is an amino acid that serves as a precursor to dopamine, norepinephrine, and epinephrine (catecholamines). These neurotransmitters are involved in motivation, focus, energy, and stress response. Tyrosine supplementation may be particularly beneficial during periods of stress or cognitive demand.
Benefits for mental health:
- Supports production of dopamine and norepinephrine
- May improve cognitive performance during stress
- Helps maintain mental function during sleep deprivation
- Can improve focus and attention
- May help with stress resilience
Typical dosage: 500-2,000 mg daily
Research: Multiple studies have demonstrated L-tyrosine's ability to maintain cognitive performance under stressful conditions, sleep deprivation, and other challenging circumstances.
L-Glutamine
L-Glutamine is the most abundant amino acid in the body and serves multiple roles in brain health. It's a precursor to both glutamate (excitatory) and GABA (inhibitory) neurotransmitters and plays a key role in gut health, which can impact mental wellbeing through the gut-brain axis.
Benefits for mental health:
- Supports gut health and integrity, affecting the gut-brain axis
- Serves as a precursor to GABA, promoting calming effects
- May help reduce cravings for alcohol and sugar
- Supports brain energy metabolism
- May help with recovery from stress
Typical dosage: 500-5,000 mg daily
Research: Studies show L-glutamine's benefits for gut health and integrity, which may indirectly support mental health through the gut-brain axis connection.
Glycine
Glycine is a simple, non-essential amino acid that acts as an inhibitory neurotransmitter in the central nervous system and also serves as a co-factor for many biochemical reactions. It has calming effects on the brain and may particularly benefit sleep quality.
Benefits for mental health:
- Promotes deep, restorative sleep
- Has calming effects on the nervous system
- Serves as a co-factor in the production of glutathione, a major antioxidant
- May help reduce symptoms of schizophrenia when used as an adjunct treatment
- Supports healthy cognitive function
Typical dosage: 3-5 grams daily
Research: Clinical studies show glycine can improve sleep quality and reduce time to fall asleep. Some research also suggests it may help as an adjunctive treatment in schizophrenia.
N-Acetylcysteine (NAC)
NAC is a modified form of the amino acid cysteine that serves as a precursor to glutathione, the body's master antioxidant. It also modulates glutamate, an excitatory neurotransmitter that can be dysregulated in various mental health conditions.
Benefits for mental health:
- Restores glutathione levels, protecting against oxidative stress in the brain
- Modulates glutamate, which can be dysregulated in mood disorders
- Reduces neuroinflammation
- May help with compulsive behaviors, including OCD and trichotillomania
- Shows promise for bipolar depression, schizophrenia, and addiction
Typical dosage: 600-2,400 mg daily
Research: Numerous clinical trials have found NAC effective for various psychiatric conditions, including OCD, trichotillomania, addiction, bipolar depression, and as an adjunct in schizophrenia.
Acetyl-L-Carnitine (ALCAR)
ALCAR is a form of L-carnitine that readily crosses the blood-brain barrier. It supports mitochondrial function, helping to produce energy in brain cells, and also has neuroprotective and neurotrophic effects that can benefit cognitive function and mood.
Benefits for mental health:
- Enhances mitochondrial energy production in brain cells
- Supports acetylcholine production for cognitive function
- Has neuroprotective effects against oxidative stress
- May improve symptoms of depression, particularly in older adults
- Can enhance cognitive function and mental energy
Typical dosage: 500-2,000 mg daily
Research: Clinical studies have shown ALCAR may be effective for depression, particularly in older adults, and may improve cognitive function and mental fatigue.
Alpha-Lipoic Acid (ALA)
Alpha-lipoic acid is a powerful antioxidant that is both water and fat-soluble, allowing it to work throughout the body and brain. It helps regenerate other antioxidants like vitamins C and E and has been studied for its neuroprotective effects.
Benefits for mental health:
- Potent antioxidant protection for brain cells
- Improves mitochondrial function for better brain energy
- Regenerates other antioxidants like glutathione, vitamin C, and vitamin E
- May reduce neuroinflammation
- Supports healthy glucose metabolism in the brain
Typical dosage: 300-600 mg daily
Research: Studies suggest ALA may have neuroprotective effects and could help with cognitive function and neurological disorders related to oxidative stress.
Medicinal Herbs for Mental Health
Herbal medicine has been used for centuries to support mental and emotional wellbeing. Modern research is validating many traditional uses of herbs for mood, cognition, and stress resilience. The following herbs have substantial evidence supporting their benefits for mental health.
Ashwagandha (Withania somnifera)
Ashwagandha is an adaptogenic herb with a long history of use in Ayurvedic medicine. It helps the body adapt to stress by modulating the hypothalamic-pituitary-adrenal (HPA) axis and has been shown to reduce cortisol levels and anxiety while supporting mood and cognitive function.
Benefits for mental health:
- Reduces cortisol levels and stress response
- Decreases anxiety and promotes calm
- Supports healthy sleep
- May improve focus and cognitive function
- Has mild antidepressant effects
Recommended forms: KSM-66, Sensoril, or standard root extract
Typical dosage: 300-600 mg daily
Research: Multiple randomized controlled trials have demonstrated ashwagandha's effectiveness for reducing anxiety, stress, and cortisol levels. Some studies also show benefits for sleep and depression.
Rhodiola Rosea
Rhodiola is an adaptogenic herb that grows in cold, mountainous regions of Europe and Asia. It helps the body adapt to physical, chemical, and environmental stress and has been traditionally used to combat fatigue and enhance mental performance during stress.
Benefits for mental health:
- Reduces fatigue, particularly mental fatigue
- Improves stress resilience
- Enhances mood and may have antidepressant effects
- Supports cognitive function during stress
- May help with burnout symptoms
Recommended forms: Extract standardized to 3% rosavins and 1% salidroside
Typical dosage: 250-600 mg daily
Research: Clinical studies have found Rhodiola effective for reducing stress, fatigue, and symptoms of depression, with particular benefits for mental performance during stressful conditions.
St. John's Wort (Hypericum perforatum)
St. John's Wort is one of the most extensively researched herbal remedies for depression. It contains several active compounds, including hypericin and hyperforin, that influence neurotransmitter systems involved in mood regulation, similar to conventional antidepressants.
Benefits for mental health:
- May help with mild to moderate depression
- Can improve mood and emotional wellbeing
- May have anxiolytic effects
- Supports healthy sleep in some individuals
Recommended forms: Extract standardized to 0.3% hypericin or 3-5% hyperforin
Typical dosage: 300-900 mg daily
Important: Has numerous medication interactions; should not be combined with SSRIs, birth control pills, blood thinners, and many other medications
Research: Multiple systematic reviews and meta-analyses have found St. John's Wort as effective as standard antidepressants for mild to moderate depression, with fewer side effects.
Ginkgo Biloba
Ginkgo biloba is derived from one of the oldest living tree species and has been used in traditional Chinese medicine for thousands of years. It improves blood flow to the brain, has antioxidant properties, and may support neurotransmitter function.
Benefits for mental health:
- Improves cerebral blood flow and oxygen utilization
- Supports cognitive function and memory
- May help with anxiety, particularly when combined with cognitive concerns
- Has antioxidant properties that protect brain cells
- May help with age-related cognitive decline
Recommended forms: Extract standardized to 24% flavonoid glycosides and 6% terpene lactones
Typical dosage: 120-240 mg daily
Research: Studies show ginkgo may improve cognitive function, particularly in older adults, and some research suggests benefits for anxiety and depression.
Bacopa Monnieri
Bacopa is an herb used in Ayurvedic medicine to enhance memory, learning, and cognitive function. It contains compounds called bacosides that support nerve signal transmission and have antioxidant effects in the brain.
Benefits for mental health:
- Enhances memory and cognitive function
- Reduces anxiety and mental stress
- Has adaptogenic properties
- Protects neurons from oxidative damage
- May improve attention and focus
Recommended forms: Extract standardized to 20-50% bacosides
Typical dosage: 300-450 mg daily
Research: Clinical trials have demonstrated bacopa's benefits for memory, learning, attention, and anxiety reduction, with effects typically developing over 8-12 weeks of consistent use.
Saffron (Crocus sativus)
Saffron is derived from the flower of Crocus sativus and has been used in traditional Persian medicine for centuries. Modern research has confirmed its antidepressant properties, with effectiveness comparable to some standard antidepressants but with fewer side effects.
Benefits for mental health:
- May help reduce symptoms of mild to moderate depression
- Can alleviate anxiety
- May improve sleep quality
- Could help with PMS-related mood symptoms
- Has antioxidant and anti-inflammatory properties
Recommended forms: Extract from stigmas, standardized for crocin and safranal content
Typical dosage: 30 mg daily
Research: Multiple randomized controlled trials have found saffron as effective as SSRIs for mild to moderate depression with fewer side effects.
Lavender (Lavandula angustifolia)
Lavender has a long history of use for promoting relaxation and calm. The essential oil contains active compounds that may affect the limbic system, the part of the brain involved in emotions. Oral lavender preparations like Silexan have been well-studied for anxiety.
Benefits for mental health:
- Reduces anxiety and promotes calm
- May improve sleep quality
- Has mild antidepressant effects
- Can reduce stress-related symptoms
- May help with restlessness and agitation
Recommended forms: Silexan (oral lavender oil preparation) or essential oil for aromatherapy
Typical dosage: 80-160 mg Silexan daily or aromatherapy as needed
Research: Clinical trials have found Silexan effective for generalized anxiety disorder, with efficacy comparable to some anti-anxiety medications but with fewer side effects.
Olive Leaf Extract
Olive leaf extract contains oleuropein and other polyphenols with antioxidant, anti-inflammatory, and neuroprotective properties. While traditionally used for physical health, emerging research suggests potential benefits for brain health and mental wellbeing.
Benefits for mental health:
- Provides antioxidant protection for brain cells
- Reduces neuroinflammation
- Supports healthy blood pressure and circulation
- May help with stress-related conditions
- Supports overall cognitive health
Recommended forms: Extract standardized to oleuropein content
Typical dosage: 500-1,000 mg daily
Research: Studies suggest olive leaf compounds may have neuroprotective effects and could help with conditions involving oxidative stress and inflammation in the brain.
Shilajit
Shilajit is a mineral-rich substance formed from decomposed plant matter in mountainous regions like the Himalayas. Rich in fulvic acid and over 84 minerals, it has been used in Ayurvedic medicine to enhance energy, cognition, and overall vitality.
Benefits for mental health:
- Supports mitochondrial function and energy production
- Contains minerals important for brain function
- Has antioxidant properties
- May enhance cognitive function
- Supports stress resilience
Recommended forms: Purified extract standardized for fulvic acid content
Typical dosage: 250-500 mg daily
Research: Studies suggest shilajit may support cognitive function, reduce fatigue, and provide neuroprotective effects through its antioxidant properties and support of mitochondrial function.
Spirulina
Spirulina is a blue-green algae rich in protein, vitamins, minerals, carotenoids, and antioxidants. Its nutrient density and anti-inflammatory properties may support brain health and mental wellbeing.
Benefits for mental health:
- Provides comprehensive nutrition important for brain function
- Has powerful antioxidant properties
- Reduces inflammation
- May help protect against neurodegenerative processes
- Supports energy production
Typical dosage: 1-3 grams daily
Research: Studies suggest spirulina's antioxidant and anti-inflammatory properties may help protect against neurodegeneration and support cognitive function.
Ginger Root Extract
Ginger contains bioactive compounds including gingerols and shogaols that have powerful anti-inflammatory and antioxidant properties. While primarily known for digestive benefits, these properties may also support brain health and function.
Benefits for mental health:
- Reduces inflammation that may affect brain function
- Provides antioxidant protection
- Supports healthy circulation to the brain
- May help with stress-related digestive issues (gut-brain axis)
- Could support cognitive function
Typical dosage: 500-1,000 mg daily
Research: Studies suggest ginger's anti-inflammatory and antioxidant properties may support cognitive function and provide neuroprotection.
Bilberry Fruit Extract
Bilberry is rich in anthocyanins, powerful antioxidants that can cross the blood-brain barrier and provide neuroprotective effects. While best known for eye health, these compounds may also support brain function and mental wellbeing.
Benefits for mental health:
- Contains anthocyanins that protect brain cells from oxidative damage
- Supports healthy circulation to the brain
- May improve cognitive function
- Reduces inflammation
- Supports overall brain health
Recommended forms: Extract standardized to anthocyanin content
Typical dosage: 80-480 mg daily
Research: Studies suggest bilberry anthocyanins may have neuroprotective effects and could support cognitive function through antioxidant and anti-inflammatory mechanisms.
Eleuthero Root (Siberian Ginseng)
Eleuthero is an adaptogenic herb traditionally used to increase energy, stamina, and resistance to stress. It contains compounds called eleutherosides that may help the body adapt to physical, environmental, and emotional stressors.
Benefits for mental health:
- Helps the body adapt to stress
- May improve mental performance during stress
- Supports energy and reduces fatigue
- May enhance cognitive function
- Supports immune function during stress
Recommended forms: Extract standardized to eleutheroside content
Typical dosage: 300-900 mg daily
Research: Studies suggest eleuthero may help improve stress resilience, mental performance, and energy levels, particularly during periods of stress or fatigue.
Milk Thistle
Milk thistle contains silymarin, a group of flavonoids with powerful antioxidant and anti-inflammatory properties. While primarily known for liver support, these properties may also benefit brain health, particularly given the liver's role in detoxification.
Benefits for mental health:
- Supports liver function, which affects brain health through detoxification pathways
- Has antioxidant properties that may protect brain cells
- Reduces inflammation
- May support healthy neurotransmitter balance
- Could help with conditions involving oxidative stress in the brain
Recommended forms: Extract standardized to 80% silymarin
Typical dosage: 140-800 mg daily
Research: Studies suggest milk thistle compounds may have neuroprotective effects and could help with neurological conditions through antioxidant and anti-inflammatory mechanisms.
Grape Seed Extract
Grape seed extract is rich in proanthocyanidins, potent antioxidants that can cross the blood-brain barrier. These compounds may protect brain cells from oxidative damage and support healthy circulation to the brain.
Benefits for mental health:
- Powerful antioxidant protection for brain cells
- Improves blood flow to the brain
- Reduces inflammation
- May support cognitive function
- Could help protect against age-related cognitive decline
Recommended forms: Extract standardized to proanthocyanidin content
Typical dosage: 100-300 mg daily
Research: Studies suggest grape seed extract may help protect brain cells from oxidative damage and could support cognitive function through improved circulation and antioxidant effects.
Enzymes and Digestive Support for Mental Health
Digestive enzymes and related compounds can support gut health, which directly impacts brain function through the gut-brain axis. Optimal digestion and nutrient absorption are fundamental for mental health.
Papain
Papain is a proteolytic enzyme derived from papaya fruit that breaks down proteins into smaller peptides and amino acids. By supporting protein digestion, it may improve absorption of amino acids needed for neurotransmitter synthesis.
Benefits for mental health:
- Improves protein digestion and amino acid absorption
- May reduce inflammation in the gut that could affect the brain
- Supports overall digestive health
- Could help with gut-brain axis function
Typical dosage: As part of digestive enzyme formulas
Research: While direct studies on papain for mental health are limited, research on the gut-brain axis suggests that improved digestion may support mental wellbeing.
Bromelain
Bromelain is a group of proteolytic enzymes found in pineapple. It has anti-inflammatory properties and may support protein digestion, potentially benefiting gut health and the gut-brain axis.
Benefits for mental health:
- Has anti-inflammatory properties that may benefit the gut-brain axis
- Supports protein digestion and amino acid absorption
- May help reduce systemic inflammation
- Supports overall digestive health
Typical dosage: 500-2,000 GDU or 200-800 mg daily
Research: Studies on bromelain's anti-inflammatory effects suggest potential benefits for conditions involving inflammation, which may indirectly support brain health.
Amylase
Amylase is an enzyme that breaks down carbohydrates into simpler sugars. Proper carbohydrate digestion is important for steady blood sugar levels, which can significantly impact mood and cognitive function.
Benefits for mental health:
- Supports healthy carbohydrate digestion
- May help maintain steady blood sugar levels
- Could reduce digestive stress that affects the gut-brain axis
- Supports overall digestive health
Typical dosage: As part of digestive enzyme formulas
Research: While specific studies on amylase for mental health are limited, research on blood sugar regulation suggests that balanced glucose levels support cognitive function and mood stability.
Lacto-Bifidus
Lacto-Bifidus refers to beneficial probiotic bacteria, particularly from the Lactobacillus and Bifidobacterium genera. These microorganisms support gut health and can influence neurotransmitter production and brain function through the gut-brain axis.
Benefits for mental health:
- Supports healthy gut microbiome composition
- May influence neurotransmitter production in the gut
- Helps maintain the integrity of the intestinal barrier
- Modulates inflammation and immune function
- Can support mood and cognitive function
Typical dosage: 1-10 billion CFU daily
Research: Multiple studies have demonstrated connections between probiotics, gut health, and mental wellbeing, suggesting probiotics may help with anxiety, depression, and stress response.
Other Nutritional Compounds for Mental Health
Various other nutritional compounds, including special food extracts and apicultural products, may offer unique benefits for mental health and cognitive function. These supplements provide specialized nutrients that support brain health.
Royal Jelly
Royal jelly is a secretion produced by worker bees to feed queen bee larvae. It contains proteins, sugars, fats, vitamins, and minerals, as well as unique compounds like 10-HDA (10-hydroxy-2-decenoic acid) that may support brain function.
Benefits for mental health:
- May improve cognitive function
- Has antioxidant properties that protect brain cells
- Contains compounds that may support neuron growth and function
- Provides comprehensive nutrition that supports overall brain health
Typical dosage: 500-3,000 mg daily
Research: Studies suggest royal jelly may have neuroprotective effects and could support cognitive function and mood through various mechanisms.
Bee Pollen
Bee pollen is a nutrient-dense food collected by bees from plant pollen and mixed with nectar and bee secretions. It contains proteins, amino acids, carbohydrates, lipids, vitamins, minerals, and various bioactive compounds.
Benefits for mental health:
- Provides comprehensive nutrition that supports brain function
- Contains antioxidants that may protect brain cells
- May support energy production and reduce fatigue
- Could help with stress resilience
Typical dosage: 500-1,500 mg daily
Research: While specific studies on bee pollen for mental health are limited, research on its nutritional profile and antioxidant properties suggests potential benefits for brain health.
Carrot Root
Carrot root is rich in antioxidants, including beta-carotene and other carotenoids, as well as various vitamins and minerals. These compounds may support brain health through antioxidant protection and nutritional support.
Benefits for mental health:
- Contains carotenoids that provide antioxidant protection for brain cells
- Provides nutrients important for brain function
- May support healthy inflammation levels
- Could help protect against age-related cognitive decline
Typical dosage: As food or as part of whole food supplements
Research: Studies on carotenoids suggest they may help protect brain cells from oxidative damage and could support cognitive health.
Barley Grass and Wheat Grass
Barley and wheat grass are young grasses harvested before the plants form grains. They are rich in chlorophyll, vitamins, minerals, enzymes, and antioxidants that may support overall health, including brain function.
Benefits for mental health:
- Provide a wide range of nutrients important for brain health
- Contain antioxidants that may protect brain cells
- Support detoxification processes
- May help reduce inflammation
- Support overall vitality and energy
Typical dosage: 3-15 grams of powder or 300-1,000 mg as tablets daily
Research: While specific studies on cereal grasses for mental health are limited, research on their nutritional profiles suggests they may provide nutrients important for brain function.
Learn more about Barley Grass and Wheat Grass for mental health
Spinach Leaf
Spinach is rich in nutrients important for brain health, including folate, iron, antioxidants, and various phytonutrients. These compounds may support neurotransmitter function, provide antioxidant protection, and support overall brain health.
Benefits for mental health:
- High in folate, which is crucial for neurotransmitter synthesis
- Contains iron important for cognitive function
- Rich in antioxidants that protect brain cells
- Provides magnesium, which supports calm neural function
- Contains various phytonutrients that may benefit brain health
Typical dosage: As food or as part of whole food supplements
Research: Studies on folate and other nutrients in spinach suggest they play important roles in mental health, particularly regarding mood regulation and cognitive function.
Important Disclaimer
The information provided in this encyclopedia is for educational purposes only and should not be considered medical advice. While supplements can be beneficial for supporting mental health, they should not replace professional mental health treatment. Always consult with a qualified healthcare provider before starting any supplement regimen, particularly if you have existing health conditions or are taking medications.
Individual results may vary, and what works for one person may not work for another. Some supplements may interact with medications or have side effects. We recommend working with a healthcare professional who can help determine which supplements may be appropriate for your specific situation.
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Individual results may vary, and what works for one person may not work for another. Some supplements may interact with medications or have side effects. We recommend working with a healthcare professional who can help determine which supplements may be appropriate for your specific situation.
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