Highest effect
Folate
Vitamin
Impact
Highest effect
Typical dose:400–1000 mcg / day
The active form, L-methylfolate, can cross the blood-brain barrier to participate directly in neurotransmitter synthesis. It is often used as an adjunct therapy for mood disorders.
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Magnesium
Mineral
Impact
Highest effect
Typical dose:200–400 mg / day
Magnesium helps regulate the HPA axis (the body's central stress response system) and acts as a gatekeeper for NMDA receptors, preventing over-excitation of nerve cells. Bioavailable forms like glycinate or L-threonate are preferred for mental health benefits.
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Omega-3
Fatty Acid
Impact
Highest effect
Typical dose:1000–2000 mg / day
Omega-3 fatty acids, particularly EPA and DHA, are integral components of brain cell membranes. EPA has demonstrated direct mood-stabilizing effects, likely by reducing inflammatory cytokines that can negatively impact brain function.
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Vitamin B12
Vitamin
Impact
Highest effect
Typical dose:250–1000 mcg / day
Vitamin B12 is a necessary cofactor for the synthesis of SAMe, a molecule critical for producing serotonin, dopamine, and norepinephrine. The methylcobalamin form is biologically active and often recommended.
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Vitamin D
Vitamin
Impact
Highest effect
Typical dose:1000–4000 IU / day
Vitamin D receptors are abundant in areas of the brain associated with mood regulation. It helps control the synthesis of key neurotransmitters and protects neurons from oxidative damage.
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High effect
5-HTP
Amino Acid
Impact
High effect
Typical dose:50–200 mg / day
As the intermediate step between L-tryptophan and serotonin, 5-HTP bypasses the rate-limiting step in serotonin production, making it a more direct and often faster-acting supplement. Use with caution if taking SSRI medication.
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Ashwagandha
Botanical
Impact
High effect
Typical dose:300–600 mg / day
Ashwagandha helps to modulate the body's stress-response system (HPA axis), leading to tangible reductions in anxiety and improved resilience to stressors. Standardized extracts like KSM-66 or Sensoril ensure a consistent dose of active withanolides.
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Rhodiola
Botanical
Impact
High effect
Typical dose:200–600 mg / day
Rhodiola rosea is particularly effective for mood issues related to burnout and exhaustion. It can improve energy levels, concentration, and overall sense of well-being by influencing monoamine oxidase activity.
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SAMe
Other
Impact
High effect
Typical dose:400–1600 mg / day
S-Adenosyl Methionine is involved in over 100 critical biochemical reactions, including the methylation of phospholipids for cell membrane fluidity and the synthesis of neurotransmitters. It is one of the most-studied natural mood-supporting compounds.
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Moderate effect
St. John's Wort
Botanical
Impact
Moderate effect
Typical dose:300–900 mg / day
The active compounds, hypericin and hyperforin, are thought to inhibit the reuptake of key neurotransmitters, increasing their availability in the brain. It has significant potential for drug interactions and should be used with medical guidance.
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Situational effect
Curcumin
Botanical
Impact
Situational effect
Typical dose:500–1000 mg / day
Its effects are linked to mitigating low-grade inflammation, a factor implicated in some mood disorders. Bioavailability is critical; it must be combined with an enhancer like piperine or be in a specialized form (e.g., phytosome, liposomal) to be effective.
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Theanine
Amino Acid
Impact
Situational effect
Typical dose:100–400 mg / day
L-Theanine is an amino acid found in green tea that can induce a relaxed mental state without causing drowsiness. It is excellent for 'taking the edge off' during stressful situations, thereby supporting a more stable mood.
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Zinc
Mineral
Impact
Situational effect
Typical dose:15–30 mg / day
Zinc is involved in modulating the brain's response to stress and is a cofactor for enzymes involved in brain metabolism. Low levels are correlated with poor mood outcomes, making it a key situational nutrient to assess.
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