Supplements that Work
Vitamins, herbs, antioxidants and more for mental health
Here you’ll find natural options that work, meaning they improved mental health in at least one controlled trial. Some are part of a healthy diet (eg, omega-3, probiotics). Others have brain effects that are similar to those of medications (eg, lavender oil, saffron). Indeed, supplements can be just as powerful, and just as risky, as meds. So what’s the difference?
The difference is more legal than scientific. In the US, supplements are difficult to copyright, and without copyright protection few companies can afford to launch them as medications. Instead, they may modify herbs to make medications, like bupropion (from the African Khat plant) and valproate (from the valerian flower). In rare cases, the natural form does make it to market as a medication, like Epidiolex (CBD oil, used for seizures) or lithium (a natural mineral used for mood disorders). Outside the US, more supplements are regulated as medications, like melatonin and lavender oil.
An important difference between supplements and medications is in their manufacturing. The quality is higher and more consistent for medications. To improve on that, I’ve selected products here that are backed by testing from independent groups like US Pharmacopeia and Consumer Lab.
Recommended Products
Acetyl-L-Carnitine
Can Help: Depression, energy, sexual dysfunction, memory in alcoholism.
Top Product: NOW. How to use.
B Vitamins
Can Help: Depression, negative symptoms of schizophrenia.
How to Use: I don’t have specific product recommendations for these. You can use a B-complex or purchase individual bottles. Typical doses are: B12 (cobalamin, 500 mcg/day), B6 (pyridoxine, 25mg/day), and B9 (folate, 2mg/day or for better results use l-methylfoate 15 mg/day – see item in supplement list). Vitamin B1 (thiamine, 300mg/day) may also be beneficial but has fewer studies.
l-Carnosine
Can Help: ADHD, autism, schizophrenia, OCD, dementia, Parkinson’s.
Top Products: Bestvite and NOW. How to use.
l-Carnitine
Can Help: Autism. This supplement is similar to acetyl-l-carnitine but different from l-carnosine.
Top Product: I am not aware of testing on these products. Daily dose is 150 mg.
Chromium
Can Help: Depression (caution: not all studies were positive), binge eating, diabetes.
Top Products: Source Naturals, Puritan’s Pride. How to use.
Citicoline
Can Help: Memory/mood after cocaine/meth use. Also ADHD, autism, schizophrenia, OCD, dementia, age-related memory loss, Parkinson’s.
Top Product: Cognizin Bestvite. How to use.
CocoaVia
Can Help: Age related memory loss.
Top Product: CocoaVia Brain Health. How to use.
Coenzyme Q10 (CoQ10)
Can Help: Bipolar depression, energy, well-being, memory.
Top Product: Doctor’s Best. How to use.
Gingko (Tebonin)
Can Help: Tardive dyskinesia, memory.
Top Product: EGB-761 (dose = 240 mg/day).
Inositol
Can Help: Bipolar depression, fatigue, bulimia, psoriasis.
Top Products: I am not aware of products tested by independent labs. How to use.
Lavender (Silexan)
Can Help: Anxiety, depression, sleep.
Top Product: CalmAid. How to use.
Melatonin
Can Help: Tardive dyskinesia, memory.
Top Products: Dr. Wurtman’s and Swanson’s. How to use.
l-Methylfolate
Can Help: Depression, autism.
Top Products: Opti-folate, MethylPro. How to use.
N-Acetylcysteine (NAC)
Can Help: Depression, bipolar, addictions, irritability in autism, negative symptoms of schizophrenia, renal health.
Top Products: Life Extension or NOW (NOW is also available at Walmart). How to use.
l-Lysine
Can Help: Schizophrenia (cognition), anxiety.
Top Products: Spring Valley, Swanson. Dose = 6,000 mg/day in schizophrenia, 2-3,000 mg/day in anxiety.
Omega-3 (Fish Oil)
Can Help: Depression, borderline personality disorder, irritability, ADHD, autism, negative symptoms of schizophrenia, metabolic problems (cholesterol, high blood pressure), skin (psoriasis, acne), inflammation.
Top Products: Viva Naturals. How to use.
Palmitoylethanolamide (PEA)
Can Help: Depression, bipolar mania, long COVID, pain, migraines.
Top Product: xGold has the right dose, but I don’t recommend a specific product as none have undergone lab testing. How to use.
Phosphatidylserine
Can Help: ADHD (dose 200-300 mg/day, most studies used it with omega-3 which is on this page)
Top Products: Doctor’s Best, Life Extension, Swanson. For an omega-3 combo: Nordic Naturals.
Probiotics
TrueNature Advanced Digestive and Lifted Naturals Mood contain most of the probiotic strains that improve mental health. They also contain prebiotics (the fibers that probiotics need to thrive). Probiotics work best with lifestyle change. Learn how to bring them into your diet and how to eat to treat depression.
Resveratrol
Can Help: ADHD, heart health, anti-aging properties.
Top Products: Finest Nutrition or TruNature Resveratrol Plus (TruNature is also at Costco). How to use.
Rhodiola Rosea
Can Help: Anxiety, depression, concentration, fatigue, sleep problems, stress.
Top Products: Nature’s Way 200mg, Solaray 500mg. How to use.
Saffron
Can Help: Depression, OCD, ADHD, sleep, menopause, sexual dysfunction.
Top Product: Swanson starter or 4-pack. How to use.
Sarcosine
SAM-e (S-Adenosyl-L-Methionine)
Can Help: Depression, sexual function, Parkinson’s, arthritis, fibromyalgia, liver function.
Top Product: Doctor’s Best or NOW 400mg (or 200mg for Doctor’s Best and NOW). How to use.
l-Theanine
Can Help: Anxiety, depression, insomnia.
Top Products: Swanson Suntheanine or LifeExtension XR. How to use.
Products with liver risks
Liver doctors consider these supplements to carry the highest risk of liver toxicity: Turmeric, green tea extracts, ashwagandha, kratom, Garcinia cambogia, red yeast rice, and black cohosh. Two of those have mental health benefits and are described below. It is not clear if the reports of liver damage are due to product contamination or the core ingredient itself.
Ashwaghanda (Sensoril, Withania somnifera)
Can Help: Cognition in bipolar disorder, schizophrenia, insomnia, anxiety, stress response.
Top Product: Doctor’s Best (make sure ingredients says “Sensoril”, full dose is 500mg/day). How to use.
Turmeric (Curcumin)
Can Help: Depression, memory, arthritis, long COVID.
Top Product: Doctor’s Best. How to use.
Antidotes for Side Effects
Tremor
Vitamin B6 for tremor, restlessness, or tardive dyskinesia. How to use.
Constipation
Docusate-Sennoside combo 200 count or 1,000 count (generic of Peri-colace)
Nausea
Dry Mouth
Drooling
Search for a waterproof pillow cover or, for a more comfortable option, the DryZzz pillow.
Tardive Dyskinesia
Tardive dyskinesia: Gingko (Tebonin) (full dose 2/day or 240 mg/day)
Medication Tools
Pill Boxes
You’ll need a large or extra-large box for plus-sized vitamins like omega-3. Mix with your meds, and use a two-, three- or four-sided box if taking multiple doses a day.
Tip: Get four boxes so you only have to fill them once a month.
Discount Meds
For brand name medications, check the official website for coupons (the website is the brandname.com, e.g. trintellix.com).
GoodRx. Searches your local pharmacies for the lowest out-of-pocket price. Note that Costco often has the lowest price and you don’t need to be a member to use their pharmacy.
Cost Plus Drugs Mark Cuban’s deep discount pharmacy.
Needs Meds. Discount card and connects you to various savings programs, including patient assistance programs for people who need brand name medications but have a low income.
Save on My Meds. Checks for lowest price if you’re paying out of pocket, also verifies if an online pharmacy is safe.
Refill Wise. Discount card.
Overseas Pharmacies
If you plan on getting your meds through an online or overseas pharmacy, there are ways to do it safer and ways that are riskier. Those risks are big, as many overseas pharmacies ship poorly made products with dangerous ingredients in them. Deception is rampant. Most of the ones that advertise as “Canadian” don’t even sell medications that would pass inspection in Canada.
The safest online sources are those with a “.pharmacy” at the end of their web address. Two groups that can check the safety, and give you a list of safe online sources, are:
Buy Safely. Type in your pharmacies website to check if it’s safe. Or download their list of verified pharmacies.
Tapering Meds
Microdosing. How to break meds into smaller sizes.
Ora-Plus: Liquifies your pills so you can slowly lower the dose
Ora-Plus Sweetener and Sugar-free Sweetener allows you to flavor the liquid
Stopping Anxiety Medication, and evidence-based guide to coming off benzodiazepines by Dr. Otto
–Chris Aiken, MD, Updated 7/27/2024
Caution. All treatments have risks, including these. Some interact with other drugs. Talk with your doctor to make sure they are right for you.
Best Evidence:
- Omega-3 (fish oil) for mood psychiatric disorders
- Lavender (Silexan) for anxiety
- SAMe and l-methylfolate for depression
- Probiotics for depression and anxiety
- Melatonin for sleep
- Gingko (Tebonin) for tardive dyskinesia
Unique Benefits:
- NAC may protect the kidneys on lithium (and prevent depression)
- Citicoline may improve memory and mood after cocaine/meth misuse
- PEA may reduce depression and bipolar mania
- Probiotics and omega-3 may reduce weight gain and metabolic problems on antipsychotics
Other Natural Options:
- Lightbox for depression
- Dawn simulator for depression and energy
- Blue blockers for bipolar and sleep
- Diet for depression
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