🌿 Mental Health Supplements Backed by Science

Feeling low and mentally drained? Let’s talk about Acetyl-L-Carnitine, or ALC. This naturally occurring compound helps your brain make energy and supports the function of mitochondria—the powerhouse of your cells.

Recent studies have shown that ALC may have rapid-acting antidepressant effects, especially in individuals with treatment-resistant depression or those with chronic inflammation. Unlike traditional antidepressants that can take weeks to work, ALC has shown benefits in as little as one week in some patients.

It’s generally well tolerated, and while it’s not a substitute for therapy or medication, ALC may be a helpful adjunct supplement to discuss with your healthcare provider.

If you’re struggling with low mood, fatigue, and brain fog, ask your provider if ALC could be a part of your care plan.

Let’s talk about 5-HTP — short for 5-Hydroxytryptophan. It’s a naturally occurring compound that your body makes from the amino acid tryptophan, and it’s a direct precursor to serotonin — the feel-good neurotransmitter. Low serotonin levels are linked to depression and anxiety, so increasing serotonin naturally may help improve mood.

Studies show 5-HTP supplementation can be helpful in reducing symptoms of mild to moderate depression and anxiety. It may also improve sleep and support emotional balance — especially when taken consistently.

But like all supplements, it's not for everyone. 5-HTP should be used with caution if you're already taking antidepressants like SSRIs or SNRIs, due to risk of serotonin syndrome.

Talk to your healthcare provider before starting it!

Let’s talk about L-Theanine—a natural compound found in green tea that’s gaining attention as a gentle, evidence-based supplement for reducing anxiety.
According to a 2019 double-blind, placebo-controlled trialpublished in the Journal of Clinical Psychiatry, daily supplementation with 200 mg of L-Theaninesignificantly reduced anxiety symptoms and improved sleep inindividuals with generalized anxiety disorder (GAD).

What makes it special? L-Theanine increases alpha brain waves—those calm, focused states—and balances neurotransmitters like GABA, dopamine, and serotonin.
And guess what? Unlike traditional medications, L-Theanine doesn’t cause sedation or dependency.

Always check with your healthcare provider before starting any supplement. But if you're looking for a natural way to support mental calm—L-Theanine might be worth a look.

Did you know that Vitamin D isn’t just for strong bones—it may also support focus and behavior in people with ADHD?
Low Vitamin D levels are common in individuals with ADHD, and researchers have found that supplementing with Vitamin D could help improve attention and reduce symptoms.
A 2016 double-blind, placebo-controlled study showed that children with ADHD who took Vitamin D supplements had significantly better attention and behavior scores compared to those who didn’t.
Of course, Vitamin D isn’t a magic fix—but combined with a balanced diet, movement, therapy, or prescribed treatments, it can be a helpful part of your wellness plan.
Talk to your provider and get your Vitamin D levels checked—it’s a small step that might make a big difference.
Because mental health is whole-body health.

Let’s talk about saffron—not just for cooking, but for your mood. Saffron, the golden spice, has been shown to support mood regulation and ease mild to moderate depression. Studies suggest that just 30 mg a day may be as effective as low-dose antidepressants like fluoxetine, without the same side effect profile. It’s thought to work on serotonin pathways, helping your brain feel more balanced. Always speak to your provider first, especially if you’re taking antidepressants.

Feeling overwhelmed or anxious lately? Let’s talk about a powerful herb that’s been used for centuries—Ashwagandha.

Ashwagandha is an adaptogen, which means it helps your body adapt to stress and restore balance.

In a 2019 randomized controlled trial, researchers found that adults who took Ashwagandha extract daily had significantly lower levels of cortisol—the stress hormone—and reported less anxiety compared to those who took a placebo.

It may also improve sleep, energy, and mental clarity without making you feel sedated.

While it’s not a replacement for therapy or prescribed medication, Ashwagandha can be a supportive supplement when used safely.

As always, talk to your provider before adding anything new—especially if you're on other medications.

Small steps like this can lead to big changes in your wellness journey.

Let’s talk about Zinc—a powerful mineral that can play a surprising role in your mental health. Research shows that people with depression often have lower zinc levels, and supplementation may help.

In fact, zinc acts on the brain's neurotransmitter systems—especially glutamate and serotonin. One study in the Journal of Affective Disordersfound that adding zinc to antidepressant treatment improved symptoms significantly more than antidepressants alone.

You can get zinc from foods like meat, nuts, seeds, and whole grains—but supplements are often used in clinical settings for faster results.

⚠️ Always consult your provider before starting any supplement, especially if you're already taking medication.

Let’s talk about a powerful antioxidant that’s gaining attention in mental health — NAC or N-Acetylcysteine. Originally used as a treatment for acetaminophen overdose and chronic respiratory issues, NAC is now being explored for its positive effects on mood, anxiety, and even obsessive-compulsive behaviors.

NAC works by replenishing glutathione, one of the body’s strongest antioxidants, helping to reduce inflammation in the brain. Chronic inflammation is linked to conditions like depression, bipolar disorder, and schizophrenia. By reducing oxidative stress, NAC supports better emotional regulation.

Several clinical trials have shown that NAC, when used as an adjunct treatment with antidepressants or mood stabilizers, can improve symptoms — especially for those with treatment-resistant depression or bipolar depression. It's usually well-tolerated and available over the counter.

Always talk to a healthcare provider before starting any new supplement. At Angeles Health & Wellness, we’re here to guide you with holistic, evidence-informed mental health care. 

Feeling down or emotionally drained more often than not? Let's talk about one natural way to support your mental health—Omega-3s.

Omega-3 fatty acids, especially EPA and DHA found in fish oil, play a powerful role in brain health. Research shows they help reduce inflammation in the brain, improve neurotransmitter function, and may ease symptoms of depression.

A 2019 meta-analysis in the journal Translational Psychiatryfound that high-EPA omega-3 supplements significantly reduced depressive symptoms—especially when taken alongside antidepressants.

Look for high-quality fish oil supplements with at least 1,000 mg of EPA per day. You’ll typically start noticing effects after 4 to 8 weeks. Always talk to your provider before starting any supplement.

Having trouble concentrating or remembering things? Ginkgo biloba might be worth a look.

Ginkgo comes from one of the oldest living tree species, and its leaves have been used for centuries to support brain health.

In a 2016 meta-analysis of clinical trials, Ginkgo biloba extract was shown to improve cognitive function and reduce symptoms of attention difficulties in both older adults and people with ADHD.

It’s thought to work by improving blood flow to the brain and acting as an antioxidant, which may help protect brain cells.

Ginkgo is not a cure or a replacement for ADHD treatment, but some people find it a helpful add-on.

Always check with your provider before starting, especially if you’re on blood thinners—since Ginkgo can increase bleeding risk.

Supplements like Ginkgo can support your journey, but real change starts with consistent care.

Feeling mentally drained or foggy? Let's talk about a powerful adaptogen called Rhodiola Rosea. 

Rhodiola is a natural herb that’s been shown in multiple studies to help your body adapt to stress and fight fatigue. It’s especially useful if you're feeling run down from chronic stress or burnout.

In a 2017 clinical trial published in Phytomedicine, participants with burnout symptoms reported significantly better focus, energy, and mood after just a few weeks of Rhodiola supplementation.

It's believed to work by balancing cortisol levels and improving the communication between your brain and adrenal system — helping you stay mentally sharp without the crash of caffeine.

Most people take around 200–400 mg per day, butalways talk to your provider first.

Feeling foggy, forgetful, or mentally drained? Let’s talk about Bacopa monnieri, also known as Brahmi—an ancient herb that’s now backed by modern science.

Bacopa has been shown to support memory, focus, and even reduce anxiety by modulating neurotransmitters like serotonin and dopamine. One specific extract, called CDRI-08, has shown benefits in improving attention and working memory—especially helpful for people with ADHD or high cognitive load.

A 2013 randomized controlled trial in Psychopharmacology found that healthy adults who took Bacopa had significant improvement in memory recall and reduced anxiety levels.

Natural doesn’t mean less effective—with consistent use, Bacopa can help sharpen your mind. Talk to your provider before adding it to your routine.

Feeling anxious lately? Let’s talk about magnesium—a powerful mineral that plays a key role in calming your nervous system. When your body is low on magnesium, you’re more likely to feel tense, irritable, or stressed.

Magnesium helps regulate the brain's stress response by controlling cortisol and balancing neurotransmitters like GABA, which has a calming effect.

A 2017 review in the journal Nutrientsfound that magnesium supplementation may reduce symptoms of mild-to-moderate anxiety, especially in people with magnesium deficiency.

You can get magnesium from foods like leafy greens, nuts, seeds, and whole grains—or from supplements like magnesium glycinate, which is gentle on the stomach.

As always, check with your healthcare provider before starting any supplement, especially if you have kidney issues or take medications that interact with magnesium.

Recommended dose: 200–400 mg/day, preferably as magnesium glycinate or magnesium citrate for better absorption.

Best taken in the evening for calming effects.

Always check for drug interactions (e.g., diuretics, proton pump inhibitors).

Want to feel calmer and more grounded? Magnesium might be a natural ally,

L-methylfolate is the active form of folate that crosses the blood-brain barrier and helps in producing neurotransmitters like serotonin, dopamine, and norepinephrine. These brain chemicals are often imbalanced in people with depression.

Low folate levels have been linked to poor response to traditional antidepressants. That’s where L-methylfolate comes in—it works synergistically with SSRIs and other antidepressants to improve outcomes, especially in individuals with folate metabolism issues.

Several studies show it can be a helpful adjunct therapy in treatment-resistant depression. It's generally well-tolerated, but as always, consult with your provider to see if this is right for you. and it’s a direct precursor to serotonin — the feel-good neurotransmitter. Low serotonin levels are linked to depression and anxiety, so increasing serotonin naturally may help improve mood.

Studies show 5-HTP supplementation can be helpful in reducing symptoms of mild to moderate depression and anxiety. It may also improve sleep and support emotional balance — especially when taken consistently.

But like all supplements, it's not for everyone. 5-HTP should be used with caution if you're already taking antidepressants like SSRIs or SNRIs, due to risk of serotonin syndrome.

Talk to your healthcare provider before starting it!

Journal Reference:

Papakostas GI, Shelton RC, Zajecka JM, et al. (2012). L-methylfolate as adjunctive therapy for SSRI-resistant major depression: results of two randomized, double-blind, parallel-sequential trials. Am J Psychiatry. 169(12):1267-1274. https://doi.org/10.1176/appi.ajp.2012.11071114

Feeling down and looking for natural support? Let’s talk about St. John’s Wort, a well-known herbal remedy for mild to moderate depression.

Ng, Q. X., Venkatanarayanan, N., & Ho, C. Y. X. (2017). Clinical use of Hypericum perforatum (St John's Wort) in depression: A meta-analysis. Journal of Affective Disorders, 210, 211–221. https://doi.org/10.1016/j.jad.2016.12.048

This supplement contains active compounds like hypericin and hyperforin, which appear to increase levels of serotonin, dopamine, and norepinephrine in the brain — similar to how some antidepressants work.

In fact, a 2017 systematic review published in Systematic Reviews found that St. John’s Wort was more effective than placebo and equally effective as standard antidepressants — but with fewer side effects.

However, it's not without risks. St. John’s Wort interacts with many medications, including antidepressants, birth control, blood thinners, and more. So always check with your healthcare provider before using it.

If you’re interested in natural ways to support your mood, this might be one to explore — but do it safely.