Many people managing anxiety, depression, burnout, or mood fluctuations are interested in natural strategies to complement therapy or medications. In integrative psychiatry, supplements are not a substitute for professional care, but when carefully selected, they can support the brain, nervous system, and overall well-being alongside conventional treatments.
Important: Always consult a qualified healthcare provider before starting any supplement—especially if you take prescription medications, are pregnant, or have other health conditions. Supplements can interact with medications, and quality varies widely. Aim for pharmaceutical-grade brands such as Pure Encapsulations, Thorne, or others recommended by professionals.
1. Omega-3 Fatty Acids
What it is: EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid) are essential fatty acids found in fish oil and some algae sources. They are vital for healthy brain function.
Clinical Use: Research supports their role in depression, bipolar disorder, ADHD, cognitive challenges, and inflammatory conditions.
How to use: Look for a ratio of EPA to DHA of roughly 2:1. Depending on the condition, daily doses range from 1–6 grams.
2. Magnesium
What it is: Magnesium is a mineral essential for hundreds of enzymatic reactions, including nerve and muscle function, energy production, and neurotransmitter synthesis. It helps produce “feel-good” neurotransmitters like serotonin, dopamine, and norepinephrine, and promotes relaxation and sleep.
Clinical Use: Studies suggest magnesium, particularly glycinate or citrate forms, can help reduce mild anxiety and improve sleep. It works by influencing GABA and glutamate signaling, helping the body feel calm.
How to use: Typical doses are 200–400 mg of elemental magnesium at bedtime to support sleep. For anxiety or focus, smaller doses can be spread throughout the day. Avoid magnesium oxide, which is less absorbable and more likely to cause digestive upset.
3. Inositol
What it is: Inositol is a sugar alcohol involved in cellular signaling. Though not technically a B vitamin, it’s often grouped with the B-complex family.
Clinical Use: Evidence supports its use in anxiety disorders, OCD, insomnia, bipolar depression, and PMDD.
How to use: Doses vary depending on the condition, often split into multiple servings per day, with total daily amounts up to 18 grams. For insomnia, a single 6-gram dose at bedtime is typical.
4. L-Theanine
What it is: L-theanine is an amino acid naturally found in green tea leaves.
Clinical Use: Helpful for anxiety, situational stress, and ADHD.
How to use: Can be taken alone or combined with small amounts of caffeine to improve focus without jitteriness. Typical adult doses are up to 1 gram per day, divided throughout the day depending on need. Lower doses are recommended for children. It is generally considered safe in pregnancy and is often included in sleep-support combinations.
5. SAMe (S-Adenosyl-L-Methionine)
What it is: SAMe is a naturally occurring compound involved in methylation, neurotransmitter synthesis, and energy metabolism. It plays a key role in the production of serotonin, dopamine, and norepinephrine.
Clinical Use: Research shows SAMe can support mood in depression.
How to use: Start with a low dose and gradually increase under medical supervision, as it can be activating. Usually taken twice daily, with the second dose before noon to prevent insomnia. Typical safe doses range from 400–1,600 mg per day.
Choosing High-Quality Supplements
- Pharmaceutical-grade brands are recommended for purity and consistency. Examples include Pure Encapsulations, Thorne, Douglas Labs, Designs for Health, Metagenics, Orthomolecular Products, Integrative Therapeutics, Klaire Labs, among others.
- Professional guidance matters: In integrative psychiatry, supplements are selected based on individual biochemistry, medications, and therapeutic goals.
Complementary Lifestyle Strategies
Supplements work best when combined with a holistic approach:
- Follow a nutrient-rich diet, such as a plant-forward or Mediterranean-style diet, while limiting processed foods, added sugars, and refined carbohydrates.
- Support your body with adequate protein, Omega-3s, B vitamins, Vitamin C, magnesium, and zinc.
- Include daily movement or exercise.
- Maintain sleep hygiene and establish a relaxing bedtime routine.
- Incorporate stress-reduction practices, like yoga, mindfulness, or breathwork. Consistency is key.
- Surround yourself with supportive relationships and engage in psychotherapy for coping strategies and resilience building.
This whole-person approach exemplifies integrative psychiatry: combining evidence-based conventional and natural tools to support long-term mental wellness.
Bottom Line
Omega-3 fatty acids, magnesium, inositol, L-theanine, and SAMe are among the many researched supplements for anxiety and depression. When used under professional guidance, they can enhance therapy, medications, and lifestyle interventions—supporting the brain, body, and nervous system for sustained mental health.
Wholistic Psychiatry, PLLC, Mira Pistillo, PMHNP 
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