Supplements

A curated list of supplements that may support mental health, cognitive function, and recovery during medication transitions. Organized by purpose to help you find what’s most relevant to your situation.

Important: Supplements are not a substitute for professional medical treatment. Always consult your doctor before starting any supplement — especially if you’re taking psychiatric medications, as some interactions can be serious. Nothing on this page constitutes medical advice. What works for one person may not work for another.

Foundational (Recommended for Most People)

Magnesium Glycinate — Anxiety, sleep, mood stability. One of the most well-supported supplements for mental health. Deficiency is extremely common and linked to depression, insomnia, and muscle tension. Glycinate form is best absorbed and least likely to cause digestive issues.
Omega-3 Fish Oil (High EPA) — Depression, inflammation, brain zaps. Multiple meta-analyses support EPA-dominant fish oil as an adjunct for depression. Also helps reduce inflammation throughout the body. Look for 1000mg+ EPA per serving.
Krill Oil — Alternative to fish oil with better absorption due to phospholipid-bound omega-3s. Also contains astaxanthin, a potent antioxidant. Good option if fish oil causes digestive issues.
Vitamin D3 + K2 — Mood, immune function, bone health. Deficiency is widespread and strongly associated with depression. K2 directs calcium to bones rather than arteries. Get your levels tested if possible.
Multivitamin — Baseline nutritional insurance. Fills gaps that can worsen mood, energy, and cognition — especially when appetite is suppressed during withdrawal or depression.
Vitamin B Complex — Supports energy production, neurotransmitter synthesis, and methylation. B6 helps convert 5-HTP to serotonin. B12 deficiency can mimic depression. Essential if taking serotonin precursors like 5-HTP or L-Tryptophan.

Mood & Anxiety Support

L-Tryptophan — Serotonin precursor. May support mood stability and sleep during SSRI tapering. Take on an empty stomach. Do not combine with SSRIs or other serotonergic drugs without medical supervision — risk of serotonin syndrome.
L-Tyrosine — Dopamine and norepinephrine precursor. May support mood, motivation, and focus during withdrawal from SNRIs or atypical antidepressants. Start with low doses — can increase anxiety in sensitive individuals.
L-Theanine — Amino acid found in green tea. Promotes relaxation without sedation by increasing alpha brain waves. Pairs well with caffeine for calm focus. Generally very well tolerated.
Lemon Balm — Calming herb with evidence for reducing anxiety and improving sleep quality. Gentle and well-tolerated. Can be taken as a supplement or tea.
Lithium Orotate — Low-dose nutritional lithium (not prescription lithium carbonate). Some evidence for mood stabilization, neuroprotection, and reduced aggression. Microdoses are generally well tolerated.
Melatonin — Sleep hormone. Especially useful during withdrawal when circadian rhythm is disrupted. Start very low (0.5-1mg). More is not better — high doses can cause grogginess and paradoxical effects.

Adaptogens

Adaptogens help the body manage stress by modulating the HPA axis. They work best with consistent use over weeks, not as a quick fix.

Rhodiola Rosea — Evidence for stress, fatigue, and mild-to-moderate depression. May improve mental endurance and resilience during withdrawal. One of the better-studied adaptogens.
Panax Ginseng — May support energy, cognitive function, and immune health. Long history of traditional use backed by some clinical research.
American Ginseng — Milder than Panax. May improve calm focus and working memory without overstimulation.
Eleuthero — Formerly known as “Siberian Ginseng.” Used for physical and mental endurance. May help with fatigue during withdrawal or recovery.
Ginger Root — Anti-inflammatory and digestive support. Can help with nausea during medication transitions. Also has mild anti-anxiety properties.

Cognitive Enhancers

No supplement replaces exercise, sleep, and a good diet. These are for fine-tuning after you’ve covered the basics.

Organic Green Tea — Contains L-theanine + caffeine in a natural ratio that promotes calm alertness. Antioxidant benefits. Brew loose leaf for best quality.
Tea Infuser — Recommended for brewing loose leaf tea to avoid chemicals in commercial tea bags.
Creatine Monohydrate — Primarily known for exercise, but emerging research supports cognitive benefits — particularly for memory and processing speed under stress or sleep deprivation. Very safe and well-studied.
Acetyl-L-Carnitine — May support mitochondrial function and energy production in the brain. Some evidence for depression, particularly in older adults. Also supports nerve regeneration.
MCT Oil (C8) — Rapidly converted to ketones, providing an alternative fuel source for the brain. May improve mental clarity and sustained energy. Use C8 (caprylic acid) specifically for best cognitive effects.
Ubiquinol (CoQ10) — Active form of CoQ10. Supports mitochondrial energy production and acts as a powerful antioxidant. May help with medication-induced fatigue.

Neuroprotection & Detoxification

Curcumin (Turmeric Complex) — Potent anti-inflammatory with emerging evidence for depression. May reduce neuroinflammation. Requires piperine or lipid-based delivery for absorption — standard turmeric powder won’t cut it.
NAC (N-Acetyl Cysteine) — Glutathione precursor and powerful antioxidant. Research supports its use for OCD, addiction, and reducing oxidative stress. May help protect the liver after long-term medication use.
Glutathione — The body’s master antioxidant. Supports detoxification and immune function. May help the body recover from long-term medication exposure. Liposomal form is best absorbed orally.
Alpha Lipoic Acid — Antioxidant that crosses the blood-brain barrier. Supports nerve health and may help with neuropathy. Also regenerates other antioxidants like glutathione and vitamin C.
Milk Thistle — Liver support. Contains silymarin, which has hepatoprotective properties. Worth considering after long-term use of medications metabolized by the liver.
Activated Coconut Charcoal — Binds to toxins in the gut and helps clear them from the body. Best used within 1-2 days after your final medication dose. Do not take alongside other supplements — it will bind to those too.
Calcium-D-Glucarate — Supports the body’s natural detoxification pathways by promoting glucuronidation in the liver. May help clear excess hormones and drug metabolites.

Gut Health

The gut-brain axis is real — gut health directly affects mood, anxiety, and cognitive function. Antidepressants and other psychiatric medications can disrupt gut bacteria.

Visbiome — High-potency probiotic (formerly VSL#3). Contains 450 billion CFU per packet. One of the most clinically studied probiotic formulations for gut inflammation.
PRO-15 Probiotics — Shelf-stable, time-release probiotic. Good everyday option with 15 targeted strains. Doesn’t require refrigeration.
NOW Probiotics — Affordable, reliable probiotic from a trusted brand. Good entry-level option.
Earth Pearl Probiotics — Pearl-shaped probiotic that may better survive stomach acid.
L-Glutamine — Amino acid that supports intestinal lining repair. May help with gut permeability (“leaky gut”) that can worsen during medication changes.
Digestive Enzymes — May improve nutrient absorption and reduce bloating. Useful if appetite and digestion are disrupted during withdrawal.
Bone Broth — Rich in collagen, glycine, and glutamine. Supports gut lining and may have calming effects. Can be especially soothing when nausea makes eating difficult.

Withdrawal & Recovery Support

Electrolytes — Dehydration and electrolyte imbalance can worsen withdrawal symptoms like dizziness, headaches, and fatigue. Especially important if experiencing nausea or vomiting.
Epsom Salts — Magnesium sulfate absorbed through the skin during a warm bath. May help with muscle aches, tension, and relaxation during withdrawal. Simple and inexpensive.
Imodium — OTC relief for withdrawal-related diarrhea. Not a supplement per se, but a practical tool many people need during discontinuation.
Ginger Root (for nausea) — Evidence-based nausea relief. Helpful during the acute phase of withdrawal when nausea can be severe. Available as supplement, tea, or chew.
Cayenne Pepper Extract — May support circulation and metabolism during recovery. Contains capsaicin, which has pain-relieving and anti-inflammatory properties.
Apple Cider Vinegar — May support digestion and blood sugar regulation. Some people find it helpful for gut issues during withdrawal. Take diluted.
Sugar-Free Gum — Simple hack for withdrawal nausea and dry mouth. The chewing action can also help with anxiety and focus.
DGL (Deglycyrrhizinated Licorice) — Supports stomach lining and may help with heartburn and GI distress during withdrawal. The deglycyrrhizinated form avoids blood pressure issues associated with regular licorice.
Zinc Carnosine — Supports stomach lining repair and gut mucosal health. Research shows benefits for GI inflammation and ulcer healing.

Other

Oolong Tea — Partially oxidized tea with a unique L-theanine and caffeine profile. Sits between green and black tea. May support focus and metabolism.
Getting Started with Neurofeedback (Book) — Comprehensive guide to neurofeedback training and brain wave optimization. Recommended reading if you’re interested in non-pharmacological approaches to mental health.