We all go through seasons where we feel off. Low, foggy, anxious, or simply not like ourselves. Whether it’s a racing mind at bedtime, a persistent feeling of dread, or just flat-out emotional fatigue, mental wellbeing isn’t something we can ignore.

While therapy, movement, sleep and support are all key, there’s also growing evidence that certain vitamins, minerals, and plant-based supplements can play a valuable supporting role in managing anxiety and depression. They won’t fix everything but they might help you feel a little steadier.

Here’s a deeper dive into 13 supplements that may help you feel calmer, clearer, and more emotionally balanced. Always speak to your GP or pharmacist before introducing anything new, especially if you’re pregnant, breastfeeding or on medication. These tools are here to support you, not replace professional care.

1. Magnesium – The Relaxation Mineral

Magnesium is often described as nature’s tranquiliser, and for good reason. It helps regulate the nervous system, reduce muscle tension, and support quality sleep. Many of us are unknowingly deficient, especially if we’re stressed (because stress burns through magnesium rapidly).
Look for: Magnesium glycinate or citrate for better absorption.
May help with: Anxiety, restlessness, low sleep quality, PMS mood swings.

2. Vitamin D – A Sunshine Boost for Mood

Low vitamin D levels have been consistently linked to low mood, fatigue, and even seasonal depression. In countries with long winters or limited sunlight, deficiency is common. Especially among people who spend most of their day indoors.
A quick test with your GP can confirm your levels.
May help with: Mood dips, brain fog, energy levels, immune health.

3. Omega-3 (Fish Oil or Algae Oil) – Brain Food

Omega-3 fatty acids (especially EPA and DHA) are essential for brain function and emotional regulation. Several studies have shown that omega-3 supplementation can reduce symptoms of depression and anxiety, particularly when taken consistently.
Plant-based? Try algae oil instead.
May help with: Depression, inflammation, brain fog, emotional resilience.

4. Ashwagandha – Adaptogenic Calm

An ancient herb used in Ayurvedic medicine, Ashwagandha helps the body adapt to stress (literally). It supports adrenal function, reduces cortisol levels, and may ease nervous tension.
Often found in capsules or calming powders.
May help with: Chronic stress, anxiety, emotional burnout, fatigue.

5. Rhodiola Rosea – The Mental Energy Herb

While Ashwagandha calms, Rhodiola tends to lift. It’s another adaptogen that helps balance the stress response, but with a more energising effect. It’s especially helpful for those who feel emotionally flat, overwhelmed, or foggy.
Best taken earlier in the day.
May help with: Low motivation, fatigue, mild depressive symptoms.

6. L-Theanine – Calm in a Cup

Found naturally in green tea, L-theanine promotes a state of calm alertness. It works by increasing alpha brain waves and boosting calming neurotransmitters like GABA and dopamine.
Can be paired with caffeine to reduce the jitters.
May help with: Anxiety, tension, social worry, focus.

7. B-Complex Vitamins – Mood Essentials

B vitamins, particularly B6, B9 (folate), and B12, are essential for producing neurotransmitters like serotonin and dopamine. A deficiency in any of these can mimic depression or anxiety.
Especially important for vegans, vegetarians, and people under chronic stress.
May help with: Low energy, irritability, brain fog, emotional imbalance.

8. GABA (Gamma-Aminobutyric Acid) – The Calm Chemical

GABA is a naturally occurring neurotransmitter that helps “put the brakes” on the brain. When it’s low, anxiety and panic can feel more intense. Some supplements contain GABA directly or precursors that support your body’s own production.
May help with: Racing thoughts, sleep, panic, nervous system regulation.

9. 5-HTP (5-Hydroxytryptophan) – A Serotonin Precursor

5-HTP is an amino acid your body uses to make serotonin, a key mood-regulating chemical. Some people use it as a gentle way to support low mood, especially during transitional times.
Do not combine with antidepressants without medical advice.
May help with: Mild to moderate depression, emotional eating, mood swings.

10. Probiotics – Gut + Mood Connection

The gut-brain axis is real. An imbalanced microbiome can affect inflammation, hormone regulation, and even how neurotransmitters are made. Some probiotic strains have been linked specifically to lower anxiety and improved mood.
Look for strains like Lactobacillus and Bifidobacterium.
May help with: Mood regulation, brain fog, IBS-anxiety links.

11. Reishi & Lion’s Mane Mushrooms – Nature’s Nerve Support

Reishi mushroom is known for promoting deep calm and better sleep, while Lion’s Mane is being studied for supporting cognitive function and mood. Both are used in functional medicine to support the nervous system.
Often found in powders, capsules or tea blends.
May help with: Anxiety, focus, mental clarity, long-term mood support.

12. Iron (if deficient) – Strength in the Blood

Iron deficiency is more common than we think—especially among women, those who menstruate, or postpartum mums. Low iron can feel like depression: tiredness, low motivation, brain fog.
Best to test levels before supplementing.
May help with: Mood, energy, fatigue.

13. SAM-e – Mood Molecule

Short for S-adenosylmethionine, SAM-e is a compound found naturally in the body that’s involved in serotonin production. Some studies show it may be as effective as certain antidepressants for some people.
Best used under professional guidance.
May help with: Mild to moderate depression, low motivation.

Thoughts

Supplements can’t replace therapy, lifestyle shifts, or human connection but they can be quiet allies. Think of them as gentle scaffolding when you’re rebuilding your strength, or as a nudge in the right direction when things feel heavy.

You don’t need to try them all. Start small, go slow, and trust how your body feels. Sometimes, one subtle shift like better sleep, less inner tension, or clearer focus can make all the difference.

Because you deserve to feel well. Not perfect, but better.