The heart is an amazing organ. It works nonstop and it never complains — until it does. Then we learn how sensitive it is and how much it depends on good nutrition to do its job.
The brain is even more sensitive and complex than the heart — and less tolerant of nutritional imbalance. An improperly nourished brain complains vigorously via poor concentration, fatigue, and a bad mood.
It’s easy to overlook our diet’s effect on mood, but addressing the nutritional needs of an unhappy brain can help right the ship.
Interestingly, what’s good for the heart is also good for the brain. Omega-3 fatty acids, magnesium, and B vitamins support both organs. They are abundant in foods and available in high-quality supplements too. I consider these nutrients safe to combine with an antidepressant, and they often seem to help the medication work better.
Omega-3s: Cooling, Structure, and Prevention
Omega-3s are fats that are integrated into the cell membranes of neurons and help stabilize neural signaling. They are also gentle anti-inflammatories. Whenever whole-body inflammation occurs, there is brain inflammation. We now understand that neuroinflammation is a cause of depression and other mental health problems, and tamping it down with omega-3s can reduce the risk of these conditions.
I find this the easiest of the three nutrients to get from food. Eating salmon or other fatty fish at least once a week, along with plenty of olive oil, nuts, and seeds, will get you most of the omega-3 fats you need. I still recommend supplementation whenever there are signs of systemic inflammation, such as autoimmune disease or a recurring mood disorder.
Folks taking blood thinners (or who have bleeding disorders) should be careful adding omega-3s: They’re known to act like a blood thinner.
And then there are the infamous fish burps. I keep my capsules in the refrigerator, which reduces the taste. If the flavor remains an issue, try storing them in the freezer.
B Vitamins: Balance, Energy, and Protection
B6, B12, and B9 (folate) help produce the brain chemicals that support mood, motivation, and pleasure: serotonin, dopamine, and norepinephrine. Without sufficient Bs, your neurons may be unable to replace those chemicals fast enough, leaving you feeling anxious, irritable, or depressed.
B vitamins are also intimately involved with cellular energy production and appear to help protect the brain from stress and aging.
Good dietary sources include whole grains, dried beans, meat, fish, dairy, fresh vegetables, and leafy greens.
Yet it’s common to be deficient. Food may be grown in nutrient-depleted soil. We may have genetic quirks that prevent our utilization of B vitamins. Our intestines may have a harder time absorbing these nutrients as we age.
I often recommend a B complex to address stress, depression, or lack of focus. I prefer activated B vitamins, particularly folate, to work around potential genetic problems with absorption.
For some people, B vitamins are so stimulating they cause mild restlessness. Taking a low dose of B6 instead of a B complex, and only in the mornings, can help.
Magnesium: Serotonin, Sleep, and Calm
Because magnesium does so many good things for the brain, it may be my favorite nutrient. It’s a key building block for the calming chemical serotonin, and it also steadies brain-cell activity.
Though magnesium is in many foods — leafy greens, fruits, dairy, whole grains, nuts, seeds, beans, legumes — deficiency is common and has been associated with cognitive impairment.
Magnesium supplementation can improve memory and neurotransmission, reduce anxiety and muscle tension, and support focus. I take it every night before bed and have found it to be one of the best ways to improve my sleep.
I usually recommend the brain-friendly magnesium L-threonate form because it seems to have a better impact on sleep and anxiety. Magnesium citrate works well, too, and has the advantage of relieving constipation.
If you develop loose stools, that’s a sign that you’re taking too much magnesium. You can simply lower the dose, or switch to magnesium glycinate, which can be easier on the gut.
Natural Mental Health
For more nonpharmaceutical solutions for common mental health challenges, visit our Natural Mental Health Department.
This article originally appeared as “Three Nutritional Pillars of Mental Health” in the January/February 2025 issue of Experience Life.
The post 3 Supplements to Support Your Mental Health appeared first on Experience Life.
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