Evidence-based nutritional supplements that may support mental health and well-being.
5-HTP is derived from the seeds of the African plant Griffonia simplicifolia. It serves as a direct precursor to serotonin and indirectly to melatonin. As a supplement, it is marketed for improving mood, alleviating depression, supporting sleep, reducing anxiety, and assisting with weight management. Evidence is mixed, with some small studies showing benefits in depression, insomnia, and fibromyalgia, while larger high-quality trials are limited.
Usual Dose
100–300 mg/day
Form
Capsules: 50 mg, 100 mg, 200 mg
Type
Amino Acid Derivative
FDA Status
Not FDA-approved; marketed as dietary supplement
Acetyl-L-carnitine (ALCAR) is an acetylated form of L-carnitine, a compound that helps transport fatty acids into mitochondria for energy production. ALCAR readily crosses the blood-brain barrier, where it may enhance acetylcholine synthesis, support mitochondrial function, and exert neuroprotective effects. It has been investigated as a supplement for depression, age-related cognitive decline, neuropathic pain, chronic fatigue, and metabolic conditions. Evidence suggests modest benefits in depression (particularly in older adults) and neuropathic pain, though high-quality trials remain limited.
Usual Dose
1,000–2,000 mg/day in divided doses
Form
Capsules: 250 mg, 500 mg
Type
Amino Acid Derivative
FDA Status
Not FDA-approved; marketed as dietary supplement
Algae-derived omega-3 supplements provide docosahexaenoic acid (DHA) and, in some formulations, eicosapentaenoic acid (EPA). These fatty acids are essential for brain development, neuronal membrane fluidity, anti-inflammatory pathways, and cardiovascular health. Unlike fish oil, algae oil offers a sustainable, vegan-friendly alternative with lower risk of heavy metal contamination. Research suggests that adequate DHA/EPA intake may reduce depression risk, support cognitive health, and improve cardiovascular outcomes. Trials in perinatal mental health also suggest potential benefits in reducing perinatal depression risk.
Usual Dose
250–1,000 mg/day combined DHA+EPA
Form
Softgels: 200–600 mg DHA (± EPA)
Type
Polyunsaturated Fatty Acid (PUFA)
FDA Status
Not FDA-approved; marketed as dietary supplement
Alpha-GPC is a naturally occurring choline compound found in small amounts in the brain and various foods. As a supplement, it serves as a highly bioavailable source of choline, supporting acetylcholine synthesis, a key neurotransmitter involved in memory and learning. It has been investigated in Europe as a prescription drug for Alzheimer’s disease and stroke recovery, and is commonly marketed as a nootropic. Some evidence suggests it may improve memory, attention, and learning, though results are mixed. It may also support physical performance by enhancing growth hormone release.
Usual Dose
300–600 mg once or twice daily
Form
Capsules (300–600 mg)
Type
Choline-containing phospholipid precursor
FDA Status
Not FDA-approved; marketed as dietary supplement in U.S.
American Ginseng (Panax quinquefolius) is a perennial plant native to North America. It contains ginsenosides, active compounds thought to influence energy metabolism, stress response, and cognition. Unlike Asian ginseng (Panax ginseng), American ginseng is considered to have a more calming effect. It has been used in traditional medicine for enhancing vitality, improving memory, reducing fatigue, and modulating blood sugar. Clinical studies suggest modest benefits for mental performance, fatigue in cancer patients, and glycemic control in diabetes.
Usual Dose
200–1,000 mg daily of standardized extract (4–7% ginsenosides)
Form
Capsules (200–500 mg standardized extract)
Type
Herbal extract (root)
FDA Status
Not FDA-approved; marketed as dietary supplement in U.S.
Ashwagandha (Withania somnifera), also known as Indian ginseng or winter cherry, is a well-known adaptogen in Ayurvedic medicine. Its active compounds, called withanolides, are thought to modulate stress responses, reduce cortisol, and improve sleep quality. Modern research supports its use for anxiety, stress, mild depression, sleep disturbances, and physical performance. It has also been studied for potential cognitive benefits and hormonal balance, particularly in men with low testosterone.
Usual Dose
300–600 mg/day of standardized extract (withanolides 5–10%)
Form
Capsules (standardized extracts, e.g., KSM-66, Sensoril)
Type
Herbal extract (root, sometimes leaf)
FDA Status
Not FDA-approved; marketed as dietary supplement in U.S.
B-complex refers to the eight water-soluble B vitamins—B1 (thiamine), B2 (riboflavin), B3 (niacin), B5 (pantothenic acid), B6 (pyridoxine), B7 (biotin), B9 (folate), and B12 (cobalamin). These vitamins serve as cofactors in critical enzymatic reactions for energy production, neurotransmitter synthesis, red blood cell formation, and DNA repair. Supplementation may help address deficiencies caused by poor diet, alcoholism, medication use, or certain health conditions. B vitamins are also investigated for their roles in mood regulation, cognitive function, and stress resilience.
Usual Dose
Typical OTC complexes provide 50–100% of daily value for each B vitamin; therapeutic doses may be higher depending on deficiency state
Form
Capsules
Type
Essential water-soluble vitamins
FDA Status
Not FDA-approved; marketed as dietary supplement in U.S.
Bacopa monnieri, also known as Brahmi, is a creeping marsh plant long used in Ayurveda as a medhya rasayana (nootropic). Active constituents—bacosides (A, B), bacopasaponins—appear to enhance synaptic communication, support cholinergic transmission, and provide antioxidant and neuroprotective effects. Modern trials suggest benefits for memory acquisition and retention, processing speed, and anxiety/stress measures, with greatest effects after 4–12 weeks of continuous use. The most common adverse effect is dose-related gastrointestinal upset.
Usual Dose
N/A
Form
Capsules/Tablets (standardized to bacosides 20–55%)
Type
Herbal extract (aerial parts/leaves)
FDA Status
Not FDA-approved; marketed as dietary supplement in U.S.
Betaine hydrochloride (Betaine HCl) is a supplemental form of betaine combined with hydrochloric acid. It has historically been used to treat low stomach acid (hypochlorhydria), support protein digestion, and improve absorption of key nutrients such as vitamin B12, iron, calcium, and magnesium. Research evidence is limited, and it is no longer approved as a prescription digestive aid in the U.S. It is available as an over-the-counter supplement, often combined with pepsin. Safety concerns include risk of gastritis, esophageal irritation, and exacerbation of peptic ulcers.
Usual Dose
N/A
Form
Capsules (commonly 325–650 mg betaine HCl)
Type
Organic osmolyte with hydrochloride salt
FDA Status
Not FDA-approved; formerly approved but withdrawn
Bifidobacterium breve is a gram-positive, anaerobic probiotic bacterium commonly found in the human gut microbiome, particularly in infants. It contributes to digestive health by fermenting carbohydrates into short-chain fatty acids (SCFAs), modulating the immune system, and competing against pathogenic bacteria. It has been studied for gastrointestinal disorders, allergic diseases, metabolic syndrome, and emerging applications in psychiatry (gut–brain axis).
Usual Dose
N/A
Form
Capsules (measured in CFU)
Type
Probiotic bacterium
FDA Status
Generally Recognized as Safe (GRAS) for some strains
Bifidobacterium longum is one of the earliest colonizers of the human gut microbiome and plays a key role in intestinal health. It ferments carbohydrates into short-chain fatty acids (SCFAs), supports barrier integrity, and reduces inflammation. Certain strains, such as B. longum subsp. infantis and B. longum 1714, have been investigated for gastrointestinal conditions, immune regulation, metabolic health, and psychiatric disorders, including anxiety, depression, and cognitive decline.
Usual Dose
N/A
Form
Capsules
Type
Probiotic bacterium
FDA Status
Generally Recognized as Safe (GRAS) for some strains
Black currant oil is extracted from the seeds of the Ribes nigrum plant. It is a rich source of gamma-linolenic acid (GLA), alpha-linolenic acid (ALA), and other polyunsaturated fatty acids that have anti-inflammatory and immunomodulatory properties. Traditionally used for skin conditions, premenstrual syndrome (PMS), and joint health, it has also been investigated for potential mood-stabilizing and neuroprotective effects. Some evidence suggests a role in supporting cardiovascular health and reducing oxidative stress.
Usual Dose
N/A
Form
Softgel capsules
Type
Plant-derived oil (seed oil)
FDA Status
Dietary supplement, not FDA-approved for medical indications
Borage oil is derived from the seeds of Borago officinalis, a medicinal plant. It is one of the richest natural sources of gamma-linolenic acid (GLA), an omega-6 fatty acid that supports anti-inflammatory and immunomodulatory pathways. Traditionally used for skin disorders such as eczema, rheumatoid arthritis, and premenstrual syndrome (PMS), borage oil has also been studied for cardiovascular and neurological support. Its role in psychiatry is emerging, particularly in adjunctive support for mood and stress regulation.
Usual Dose
N/A
Form
Softgel capsules
Type
Plant-derived oil (seed oil)
FDA Status
Dietary supplement, not FDA-approved for medical indications
Calcium is the most abundant mineral in the human body, with over 99% stored in bones and teeth. It plays critical roles in skeletal integrity, neuromuscular function, intracellular signaling, and blood clotting. While primarily recognized for preventing osteoporosis, calcium has also been studied in psychiatry, particularly in relation to premenstrual syndrome (PMS), mood regulation, and anxiety. Supplementation is widely available but should be balanced with other minerals, particularly magnesium and vitamin D, to optimize absorption and minimize cardiovascular risks.
Usual Dose
N/A
Form
Tablets
Type
Essential mineral
FDA Status
Recognized as a dietary supplement and nutrient of concern
California poppy is a flowering plant native to the western United States. Unlike the opium poppy, it does not contain morphine or codeine, but instead harbors alkaloids such as californidine and eschscholtzine, which exhibit mild sedative and anxiolytic properties. Traditionally used by Native American communities for pain, restlessness, and sleep disturbances, California poppy is available today as a supplement in capsules, teas, and tinctures. It is often combined with other calming herbs such as valerian or passionflower. While its effects are generally mild, it may provide benefit for individuals with mild insomnia, stress, or anxiety without the risks associated with benzodiazepines or opioids.
Usual Dose
N/A
Form
Capsules
Type
Herbal extract (alkaloids, flavonoids)
FDA Status
Dietary supplement (not FDA-approved as a drug)
Carnitine is a naturally occurring compound derived from lysine and methionine. It plays a central role in transporting fatty acids into mitochondria for energy production. Supplementation is often used in two primary forms: L-carnitine, which supports muscular and metabolic health, and Acetyl-L-carnitine (ALCAR), which can cross the blood-brain barrier and may support cognitive function. Clinical research suggests potential benefits in depression, age-related cognitive decline, neuropathic pain, and fatigue syndromes. Carnitine supplementation is generally well tolerated, though some individuals may experience mild gastrointestinal upset or a 'fishy' odor due to metabolite excretion.
Usual Dose
N/A
Form
Capsules
Type
Amino acid derivative
FDA Status
Dietary supplement (not FDA-approved as a drug)
Chaga mushroom (Inonotus obliquus) grows primarily on birch trees in cold climates. It has been used in traditional medicine for centuries to boost vitality, improve immune function, and reduce inflammation. Modern research suggests Chaga may have neuroprotective and adaptogenic effects due to its high content of antioxidants (such as polyphenols, melanin, and triterpenes). While preclinical studies highlight potential benefits in reducing oxidative stress, modulating immunity, and supporting gut and brain health, robust clinical trials in psychiatric or neurological disorders are limited. Safety appears good, though Chaga is high in oxalates and may pose risks for kidney health in some individuals.
Usual Dose
N/A
Form
Powder
Type
Medicinal mushroom
FDA Status
Dietary supplement (not FDA-approved as a drug)
Chamomile is one of the most commonly used medicinal herbs worldwide, prepared as teas, extracts, or essential oils. It contains bioactive compounds such as apigenin, luteolin, and bisabolol, which contribute to its anxiolytic, sedative, anti-inflammatory, and gastrointestinal-calming properties. Clinical studies suggest benefits in mild-to-moderate generalized anxiety disorder, sleep quality, and gastrointestinal health. Chamomile is generally well tolerated but may cause allergic reactions in individuals sensitive to plants in the Asteraceae family. It can also interact with anticoagulants and sedatives.
Usual Dose
N/A
Form
Tea
Type
Herbal extract / tea
FDA Status
Dietary supplement (not FDA-approved as a drug)
Chromium is a dietary trace mineral that enhances the action of insulin and is essential for carbohydrate, fat, and protein metabolism. The most commonly studied supplemental form is chromium picolinate. Clinical studies suggest that chromium may benefit individuals with atypical depression, particularly those with carbohydrate craving and weight gain, as well as in improving glucose tolerance in type 2 diabetes and PCOS. However, evidence is mixed, and benefits appear modest. Chromium is generally safe at low doses, but high doses may cause kidney or liver toxicity.
Usual Dose
N/A
Form
Capsules
Type
Trace mineral supplement
FDA Status
Dietary supplement (not FDA-approved as a drug)
Citicoline (cytidine-5’-diphosphocholine, or CDP-choline) is a dietary supplement and intermediate in the synthesis of phosphatidylcholine, a key component of neuronal membranes. It has been researched as a neuroprotective agent in stroke, traumatic brain injury, and neurodegenerative conditions. In psychiatry, citicoline is being studied for its effects on attention, working memory, and impulse control, with emerging evidence in ADHD, substance use disorders, and cognitive impairment. It is generally well tolerated, with minimal side effects.
Usual Dose
N/A
Form
Capsules
Type
Nucleotide-derived supplement
FDA Status
Dietary supplement (not FDA-approved as a drug)
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The information provided here is for educational purposes only and should not replace professional medical advice. Always consult with a qualified healthcare provider before starting any new treatment.