Supplements can play a role in improving mental health directly by influencing the neural pathways responsible for mood and cognitive performance or indirectly by supporting other areas of health which are themselves major contributors to mental health and well-being, including sleep, hormone health and focus. For instance, myo-inositol (not plain inositol) can enhance sleep quality and thus support mental health by improving sleep depth and restfulness.  

While dietary supplements can aid mental health, they are most effective when coupled with behavioral strategies such as prioritizing sleep, regular exercise, adequate morning sunlight exposure and reduced evening and nighttime light exposure, as well as meaningful time spent with loved ones or in nature. 

Eating behaviors can be significantly shaped by the state of your mental health. Some examples are, eating too much or too little, eating highly processed or pre-packaged foods instead of home-cooked meals, and eating at times that are out of alignment with your body’s circadian rhythm. It’s important to prioritize the foundations of a balanced diet (quantity, quality and timing), upon which supplements can act as an additional support.

Omega-3 fatty acids, especially in supplements with over 1 gram of EPA per day, are critical for cardiovascular health, cognitive function and mood regulation. Omega-3s also reduce inflammation in the body and are known to have analgesic (pain-relieving) properties, which can help alleviate conditions like chronic headaches or chronic pain syndrome.

Vitamin D3 is important for bone health, immune function, cardiovascular function and hormone regulation. Many people experience vitamin D3 deficiencies, especially if living in areas with limited sunlight — all of which makes vitamin D supplementation an important consideration to maintain healthy levels. 

Magnesium plays a vital role in nerve and muscle function, energy production and numerous cellular reactions. It also contributes to better sleep quality and stress reduction, making it a foundational supplement for better health. There are several forms of supplemental magnesium available — magnesium threonate and magnesium bisglycinate are the most effective at crossing the blood-brain barrier and influencing brain function directly.

There are several science-backed supplements that can support general feelings of energy, alertness and focus. Caffeine is the world’s most-consumed supplement in the form of coffee and tea, and dosage and timing are important to avoid disrupting sleep. It is recommended to wait 90 to 120 minutes after waking to consume caffeine (unless you exercise first thing in the morning), and to stop caffeine consumption by midafternoon to ensure it won’t affect your ability to fall asleep at night. 

Alpha-GPC is often used to enhance cognitive function by increasing acetylcholine transmission in the brain, improving concentration without the jittery effects caused by other stimulants like caffeine. L-tyrosine is an amino acid that contributes to dopamine production in the brain, and can improve working memory and focus during multitasking scenarios. 

These supplements can be combined (sometimes called “stacked”) for greater effects, but it’s important to try them individually first to assess their impact and compatibility with your body’s needs.

Supplements can improve sleep by influencing various biological processes that facilitate falling and staying asleep. Magnesium (in the form of magnesium threonate or magnesium bisglycinate) can increase GABA levels in the brain, which in turn increase sleepiness, promoting better sleep onset. L-theanine is an anxiolytic (anxiety-reducing) compound, primarily found in green tea, that also increases GABA levels to improve sleep and can also reduce subjective feelings of anxiety and stress. Supplementation with myo-inositol increases serotonin and can shorten the time required to fall back asleep for those who wake up in the middle of the night. 

Although these supplements can enhance sleep, they don’t create dependencies like some prescription sleep medications do, which allows  for flexibility in their use. It is recommended to avoid using the same sleep supplement(s) each night, as this can decrease their effectiveness over time. 

Note: Melatonin supplementation doesn’t improve the quality or duration of sleep significantly in most healthy adults and often contains doses much higher than the body naturally produces, which can cause hormone imbalances and sleep disruptions.