Supplements for Mental Health (11 min.)

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Mental health has become a focus of health and wellness in recent years. With an increasing awareness of conditions such as anxiety, depression, and stress, people are turning to various methods to help support their mental well-being. While a balanced diet, regular exercise, and adequate sleep form the foundation, taking certain supplements for mental health can help support brain health.†

Key Nutrients for Mental Wellness

Research suggests that nutrition plays a significant role in supporting mental health. Deficiencies in certain vitamins and minerals, such as B vitamins, vitamin D, omega-3 fatty acids, and magnesium, have been linked to mood disorders, cognitive decline, and other mental health issues. For those looking to enhance their well-being, supplements for mental health can help fill in the gaps where diet alone may not be sufficient.†

B Vitamins

The B vitamins are eight essential water-soluble vitamins, including B6, B12, and (B9) Folate. Each plays a critical role in brain health and mental well-being. B vitamins support neurotransmitter function, regulate mood, and help produce energy.† Because the body doesn’t store these water-soluble vitamins, you need to replenish them daily. Deficiencies in B vitamins have been associated with increased risks of depression, anxiety, and cognitive decline, making vitamin B supplements for mental health a useful tool for people with low levels of these vitamins.†

Vitamin B12 and Folate are essential for producing neurotransmitters, such as serotonin and dopamine, which help regulate mood.† Deficiencies in these vitamins can lead to decreased levels of these neurotransmitters, increasing the risk of depression.† While low levels can happen when you don’t eat a balanced diet, deficiencies can also occur when you can’t absorb the vitamins you eat. For example, older adults, vegetarians, and people with digestive disorders such as celiac disease may have trouble getting enough B-12 due to malabsorption. B12 is found mainly in animal sources like meat, eggs, seafood and dairy.   Read this article to determine if you may be at risk for a B12 deficiency or are experiencing its symptoms.

Folate supplementation has shown a significant decrease in symptoms and improvement in response and remission rates when taken alongside some serotonin reuptake inhibitors (SSRI) or serotonin norepinephrine reuptake inhibitors (SNRI)†. Those who added Folate to their regimen showed a 36 percent increase in response rate and a 39 percent increase in remission when compared to those on the drug alone.† There are three common forms of folate: folic acid, 5-methyltetrahydrofolate (5-MTHF) and folinic acid. The 5-MTHF form has indicated being effective alone or as adjunct therapy in reducing depressive symptoms in patients with depression. The best food sources of Folate include leafy greens, liver, and beans.

A 2022 study found that B6’s ability to produce GABA, which limits impulses in the brain, can help produce a calming effect.† The participants in the study received 100 mg of B6 as pyroxidine hydrochloride (the hydrochloride salt form of pyridoxine).  Cooper Complete Advanced B Complex contains 50 mg of vitamin B6 as pyridoxine hydrochloride. Foods highest in B6 include salmon, chickpeas, bananas, and potatoes.

Learn more about the health benefits and functions of B vitamins here.

Vitamin D

Vitamin D is widely known as a fat-soluble vitamin that works with calcium to build bone. There are two forms of vitamin D: D2 and D3. A meta-analysis compared the effects of vitamin D2 and vitamin D3 supplements and found that D3 supplements raised the blood concentration more and sustained those levels longer. Cooper Complete supplements contain the preferred form of vitamin D3, for more information about the differences between vitamin D2 and vitamin D3 read this article.

Research has shown that people with low levels of vitamin D may be more susceptible to depression and other mental health issues.† About 25 percent of adults in the United States are deficient in vitamin D. A 2022 systematic review and meta-analysis of ten random controlled trials found that vitamin D supplementation at greater than 4000 IU could help improve mood and reduce depressive symptoms, especially in those who were deficient.† Another meta-analysis of randomized controlled trials revealed that those experiencing negative emotions who took vitamin D supplements saw an improvement in symptoms.† These findings highlight the potential benefits of supplements for mental health, particularly for those with vitamin D deficiency.†

Vitamin D shows promise for those suffering from anxiety, too.† One study of 30 patients with general anxiety disorder and vitamin D deficiency compared standard treatment and standard treatment plus vitamin D. For those who were treated with vitamin D, anxiety levels decreased by almost one-third compared to no significant change in those who received just standard care.†

Learn more about the benefits of vitamin D in this article.

Because few foods are naturally high in vitamin D3, know your vitamin D level and consider vitamin D supplements for your mental health as appropriate to help ensure adequate intake.† Cooper Clinic recommends a daily minimum of 50 mcg (2000 IU) of vitamin D3 for adults. Cooper Complete Vitamin D3 supplements can help ensure adequate intake, especially for those with limited sun exposure or dietary restrictions.†

The chart below shows the best food sources of vitamin D, including fortified foods.

Food	Micrograms (mcg) per serving	International Units (IU) per serving
Cod liver oil, 1 tablespoon	34.0	1,360
Trout (rainbow), farmed, cooked, 3 ounces	16.2	645
Salmon (sockeye), cooked, 3 ounces	14.2	570
Mushrooms, white, raw, sliced, exposed to UV light, ½ cup (look for “UV-exposed”)	9.2	366
Milk, 2% milkfat, vitamin D fortified, 1 cup	2.9	120
Soy, almond, and oat milks, vitamin D fortified, various brands, 1 cup	2.5–3.6	100–144
Ready-to-eat cereal, fortified with 10% of the DV for vitamin D	2.0	80
Sardines (Atlantic), canned in oil, drained, 2 sardines	1.2	46
Egg, 1 large, scrambled	1.1	44

Omega-3 Fatty Acids

Long-chain omega-3 fatty acids are found primarily in fish oil and some forms of marine algae. Omega-3 essential fatty acids are important for brain health and function.† Two omega-3 acids, eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), have been studied for their potential mental health benefits.† These essential fats are crucial for brain function and may help reduce symptoms of depression and anxiety.† One study found combining an omega-3 supplement with an antidepressant provided a significantly higher improvement in depressive symptoms than either of them used alone.†

Another study used higher doses, 4 g of omega-3 for people with high inflammation. The study, conducted by two doctors from the Depression Clinical Research Program, assessed motivation-related symptoms and cognitive functioning following treatment with omega-3 fatty acids.† Motivation-related symptoms such as alertness, energy, and enthusiasm improved with the higher dose of 4 g daily.† These findings show omega-3 should be considered when choosing supplements for mental health.†

Like Vitamin D, studies have shown that individuals with low omega-3 levels may be at a higher risk of mood disorders, and supplementing with omega-3s could provide relief.† More research needs to be done to determine what dosage is most effective, as well as the optimal EPA/DHA ratio.† Cooper Complete Advanced Omega-3 comes in various formulations; the softgel supplement provides 1200 mg of combined EPA and DHA per two softgel serving, while the liquid provides 2150 mg per teaspoon, and the plant-based option provides 675 mg per soft gel capsule.

Food sources of EPA/DHA Omega-3 fatty acids:
Cold-water fish are the best sources of EPA/DHA, but the amount varies by farmed vs. wild and the region they come from. Below are amounts per 3 oz serving.

• Salmon – 1.5-1.8 g
• Herring – 1.5 g
• Sardines – 1.19 g
• Trout – .84 g

Popular seafood such as shrimp, tilapia, canned tuna, and lobster all contain less than 25 g per serving. This infographic compares EPA/DHA in Cooper Complete’s Advanced Omega-3 (Softgel) supplement versus the amount in some seafood.

Magnesium

Magnesium is an essential mineral that aids the body in a range of functions, including regulating sleep, improving bone density, supporting the nervous system, and energy production.† Researchers estimate that about 70 percent of Americans are magnesium deficient. There are many different forms of magnesium with different properties and absorption rates. For example, magnesium citrate, magnesium bound with citric acid, is often taken to relieve constipation. Magnesium sulfate (combines magnesium, sulfur, and oxygen) is commonly known as Epsom salt and is used in bath water for muscle soreness.

Magnesium glycinate, formed from magnesium and the amino acid glycine, is easily absorbed and often taken because of its calming properties.† A 2017 review found that it can improve sleep, reduce inflammation, and help manage some metabolic disorders such as diabetes.† It is often recommended because it is well absorbed.

There is growing interest in a new form of magnesium, magnesium L-threonate. It is easily absorbed and can cross the blood-brain barrier, increasing magnesium levels in the brain.† Magtein®, a patented form of magnesium L-threonate, has been shown to help improve cognitive function and mental clarity, making it a good supplement for mental health.† Cooper Complete Cognitive Health supplement provides 2 g Magtein® Magnesium L-Threonate. For those who dislike pills, a 1 g hint-of-berry flavored powder option can be added to water or another beverage.

Foods high in magnesium include leafy green vegetables, legumes, nuts, seeds, and whole grains.

Probiotics

As research reveals more health benefits of probiotics, they have become the third most commonly used dietary supplement. Initially taken for digestive and immune health, these beneficial bacteria are showing promise for helping other health conditions.† Scientists continue to learn about how closely the gut and brain are connected, called the gut-brain axis. The gut produces many of the same neurotransmitters as the brain, such as serotonin and dopamine, which are key in regulating mood. Because of this connection, probiotics may help with mood, cognitive function, and lower stress and anxiety.†

A review of 42 studies found that taking probiotics for eight or more weeks could be as effective as antidepressants for major depressive disorder.† Another study showed that people with Alzheimer’s disease who took a combination of the probiotics L. acidophilus, L. casei, B. bifidum, and L. fermentum experienced improved cognitive function.†

The research is promising, but more research is needed to determine the probiotic strains, dosage and duration of treatment.†

Food sources of probiotics include yogurt with live cultures, kefir, non-pasturized sauerkraut, kimchi and kombucha.

FAQ: Supplements for Mental Health

1. Can supplements really support mental health?

Supplements can support mental wellness by helping to fill nutritional gaps. Nutrients like B vitamins, omega-3s, magnesium, and vitamin D are important for brain function and nervous system health.† However, supplements should be part of a well-rounded approach that includes a nutritious diet, plenty of sleep, adequate exercise, and support from your physician or health care professional.

2. What’s the best supplement for mood support?

There’s no single “best” option, as nutritional needs vary from person to person and everyone is unique. B vitamins, omega-3 fatty acids (especially EPA and DHA), and vitamin D are often studied for their role in supporting emotional balance and cognitive function.†

3. How do probiotics affect mental health?

Emerging research on the gut-brain axis shows that certain probiotic strains may influence mood, stress response, and cognitive clarity by supporting gut health and neurotransmitter production.† In an ideal world, your diet will regularly include consumption of foods that contain probiotics.

4. How long does it take for mental health supplements to work?

This depends on the supplement, dosage, and individual health status.† Some people may notice benefits in a few weeks, while others may need longer. Consistency and speaking with your physician or health care provider are key.

5. Is it safe to combine supplements for mental health?

In many cases, yes—but avoiding overlapping ingredients or excessive dosages is important. For example, taking multiple B-complex products, such as a B Complex supplement, and consuming energy drinks that contain B Vitamins could exceed safe limits. It’s important to talk with your doctor, pharmacist, or health care provider to avoid interactions or nutrient overload.

6. Should I get tested before starting supplements like B12 or vitamin D?

Simple blood testing can be helpful, especially for commonly deficient nutrients, like vitamin D or B12. Knowing your levels can guide the appropriate dosage and form of supplementation. For example, if your vitamin D or B12 levels are within the normal range, taking these supplements is unnecessary.

7. Are these supplements a substitute for medication or therapy?

No. Supplements can be part of a supportive wellness plan, but are not a replacement for prescribed medication or professional mental health care. Before changing your treatment plan, always talk with your physician or health care provider.

8. What should I look for when choosing a mental wellness supplement?

Look for bioavailable forms of nutrients (like methylfolate or vitamin D3).

While vitamins and supplements for mental health may play a supportive role, they should be viewed as part of a holistic approach to well-being. A balanced diet, regular exercise, adequate sleep, stress management, and professional mental health care when needed are all critical components of maintaining good mental health. It is important to remember that supplements are not a cure for mental health conditions. They should not replace prescribed medications or professional therapy. If you’re struggling with mental health challenges, please consult with a qualified health care provider.

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Cooper Complete April 10, 2025