Stress, anxiety, and mental fatigue are everyday struggles for most people, and our mental health is suffering. Whether it's the inability to focus, feeling emotionally drained, being stuck in a cycle of worry, or stress—adulting is hard! It's like no matter how hard we try to stay on top of everything, our mental bandwidth just runs out.

Additionally, concerns about cognitive function are on the rise. The Census Bureau reports that the number of Americans experiencing significant cognitive challenges, including problems with memory, focus, or decision-making, is higher than it has been in 15 years.

Aside from stress-lowering techniques or pharmaceuticals, you might think there isn't much you can do to improve your overall mental health and lessen the chance of cognitive decline– but there is actually another really simple solution. 

Your brain needs fuel to function at its best. The right nutrients and supplements can be game changers for mental clarity, mood balance, and overall cognitive health. In this article, we'll discuss the important role nutrition plays in mental health and the most effective nutrients and supplements to take so you can stay sharp, focused, and emotionally balanced.

Why Nutrients and Supplements are Important for Mental Health and Cognitive Health 

The brain is a pretty "needy" organ. When it doesn't get what it needs—whether from poor diet, chronic stress, lack of sleep, or environmental factors—your mental health can suffer.

Without a consistent supply of vitamins, minerals, and other compounds, it is impossible for your brain to function at its best. Studies have shown that when essential nutrients are lacking, it can lead to a range of issues, including anxiety, depression, and cognitive decline.

Certain nutrients support neurotransmitter function, reduce inflammation, and promote healthy blood flow to the brain, all of which are crucial for mental clarity and emotional stability. For instance, omega-3 fatty acids are known for their role in maintaining the structural integrity of brain cells, and B vitamins are essential for energy production and mood regulation.

However, diet alone may not always provide enough brain and mood support. That's where supplements come in. Supplements can help bridge nutritional gaps, ensuring the brain has the necessary nutrients needed to thrive. Additionally, there are unique compounds and adaptogens that you can't get from your diet that have promising research showing their ability to combat stress and improve cognitive function.

Prioritizing the right nutrients and incorporating a few key adaptogens is a simple and effective way to give your brain the support it needs for optimal mental health and cognitive performance.

Best Nutrients to Support Better Mental Health 

Issues like anxiety, depression, brain fog, and memory problems can be a sign that your brain isn't getting the nutritional right support.

Here is a list of nutrients shown to enhance mental health and cognitive function. You should aim to get plenty of them in your diet or consider filling the gaps with supplements.

Omega-3 Fatty Acids

There are many benefits of supplementing with a quality omega-3 fatty acid supplement. Omega-3 fatty acids, particularly EPA and DHA, have been shown to support many bodily functions, including mood regulation.

Most people get plenty (if not too many) of omega-6 fatty acids in their diet and need more omega-3s. This imbalance can lead to increased inflammation and contribute to mental health issues.

Research shows that people with higher omega-3 levels tend to report lower levels of anxiety and improved mood stability. Additionally, these fatty acids play a crucial role in maintaining the structure of brain cells and promoting effective communication between neurons.

Most people should take a fish oil supplement. Unless you consume fatty fish like salmon, mackerel, or sardines multiple times a week, along with other sources like flaxseeds, chia seeds, and walnuts, the best way to ensure adequate omega-3 intake is to take a high-quality daily omega-3 fatty acid supplement.

Probiotics

There is a strong connection between gut health and mental well-being. You've probably heard of it referred to as the "gut-brain axis." When your gut microbiome isn't balanced, it can lead to all kinds of health issues, including a decline in mood and an increase in anxiety.

In addition to avoiding processed foods and eating a healthy diet, supplementing with a quality probiotic or daily greens with pre and probiotics is the best way to ensure a balanced and healthy gut microbiome. 

Polyphenols

Polyphenols, found in foods like berries, green tea, and dark chocolate, are powerful antioxidants that can help protect the brain from oxidative stress.

Research shows that these compounds can enhance cognitive function, lower the risk of cognitive decline, and reduce inflammation, which is often associated with mood disorders. 

B Vitamins

B vitamins, particularly B6, B9 (folate), and B12, are important for brain function and can help produce neurotransmitters that regulate mood and cognition. Studies show that those deficient in B vitamins are at an increased risk of depression and cognitive impairment.

For more, read “The Importance of Meeting Daily B Vitamin Intake.”

Vitamin D

Research shows that low levels of the sunshine vitamin are associated with an increased risk of mood disorders. Vitamin D also contributes to neuroprotection and the synthesis of neurotransmitters.

Vitamin C

Vitamin C is best known for its immune support, but this potent antioxidant also protects the brain cells from oxidative stress, which can lead to cognitive decline. Studies have shown that adequate vitamin C levels are associated with better cognitive performance, improved mental well-being, and reduced anxiety.

Magnesium

Magnesium has many health benefits. It is probably best known to promote relaxation and reduce stress, playing a critical role in neurotransmitter function and mood regulation.

Low magnesium levels have been linked to increased anxiety and depression. Research suggests that magnesium supplementation may help alleviate symptoms of anxiety and improve overall mood.

Inositol

Often referred to as vitamin B8, inositol is actually not a vitamin but rather a form of sugar that plays several vital functions, including a role in neurotransmitter signaling. Inositol has many benefits, one being its ability to help improve mood and reduce the symptoms of anxiety.

Water

Studies have shown that even mild dehydration can lead to increased feelings of fatigue, confusion, and anxiety. Staying hydrated is often overlooked, yet adequate water intake is vital for optimal brain function.

How much water you should drink every day varies. In general, adult women should aim to drink about 2.5 liters daily, and men should drink roughly 4 liters to avoid dehydration and improve mood, concentration, and overall cognitive performance. You might need more if you live in a hot or humid climate or are physically active. 

Best Supplement Ingredients for Cognitive Function 

Nutrients are only one part of the equation. There are several other compounds and adaptogens that show great promise in helping to improve cognitive function. These ingredients can support memory, focus, mental clarity, and overall brain performance.

Here are a few ingredients you should consider getting in supplement form if you want to optimize your mental health and cognitive function and protect your brain from mental fatigue and age-related decline.

For more, read “An In-Depth Look at Mood Enhancing Supplements.” 

Choline

Choline supports the production of acetylcholine, a neurotransmitter critical for memory and learning. Studies show that choline supplementation can enhance cognitive function and may reduce the risk of age-related memory decline.

Lithium

Low-dose lithium, often available as lithium orotate, has been linked to neuroprotective properties. It helps protect brain cells from oxidative stress and supports the regeneration of neurons, which can improve mood and cognitive resilience.

Alpha-GPC

Alpha-GPC (L-alpha-glycerylphosphorylcholine) is a compound that delivers choline to the brain and is known for its cognitive-enhancing effects. Research suggests it improves memory and learning and may even support recovery after a stroke by increasing acetylcholine levels in the brain.

For more on the benefits Alpha-GPC, read “Dr. Andrew Huberman on Alpha GPC: What You Need to Know.”

Creatine

While commonly associated with strength, power and muscle function, creatine also supports brain health. It is shown to act as an energy reserve for the brain, improving mental performance, especially during tasks that require intense focus and short-term memory.

Acetyl-l-carnitine (ALC) 

Acetyl-l-carnitine (ALC) is an amino acid that supports cognitive function by boosting energy production in brain cells. Research shows that ALC can enhance focus, memory, and mood by improving neurotransmitter activity, particularly in aging brains. It is also shown to protect against oxidative stress, promoting long-term brain health.

L-Theanine

L-theanine, an amino acid found in tea leaves, is well-known for promoting relaxation without drowsiness. It also enhances alpha brain wave activity, which is associated with a calm yet focused mental state, helping to reduce stress and improve attention.

Adaptogens

Adaptogens are a class of herbs that help the body adapt to stress and maintain balance. They're particularly beneficial for mental clarity and cognitive endurance during high stress.

Here are three adaptogens to consider to support mental health:

• Ashwagandha: Ashwagandha is a powerful adaptogen that has been shown to reduce cortisol levels, the body's main stress hormone. Its effects on stress reduction may also improve mental clarity, memory, and overall cognitive function.

If we had to pick one supplement we would suggest for your mental health, it would be this form of ashwagandha. There are many forms of ashwagandha. For more on the best type for mental health, check out this ultimate guide on discovering the best ashwagandha.

• Rhodiola Rosea: Rhodiola Rosea is another adaptogen known to enhance cognitive function by reducing mental fatigue and improving focus. Research shows that it can help increase resistance to stress and improve overall mental performance.

• Saffron: Saffron has shown promise as a natural mood booster and cognitive enhancer. It's been studied for its potential to improve mood, reduce anxiety, and support memory, making it an intriguing supplement for mental well-being.

If you are looking for a supplement that contains many of the above-mentioned adaptogens and compounds, we suggest this all-in-one nootropic. 

Lifestyle Tips for Mental Well-being

If you want to support your mental health and cognition, supplements, and nutrients are only part of the equation. The choices you make every day—how you spend your time, how you handle stress, and how much quality sleep you get—play an equally important role in supporting your brain and emotional health.

Here are a few simple lifestyle changes you can incorporate:

Prioritize Sleep

Sleep plays a crucial role in your overall health. Sleep is when your brain gets to recharge, process information, and clear out toxins that build up during the day. Without enough, you're more likely to feel irritable, anxious, and mentally foggy.

Aim for 7-9 hours of sleep every night to give your brain the reset it needs. But it's not only about how much sleep you get. Sleep timing and quality also matter. Aim to go to bed and wake up roughly at the same time every day and create a sleep environment that promotes quality sleep.

If you have trouble sleeping, there are several great supplements that support better sleep and relaxation. 

Move Your Body

Physical activity isn't just for your muscles; it's great for your mind, too. Exercise releases endorphins and helps reduce stress, anxiety, and depression.

Of course, hitting the gym is one of the best ways to stay active. But any movement can boost your mood and mental clarity. Go for a walk, do some yoga, or even dance around your house… just get moving! 

Stress Management

Chronic stress takes a toll on your mental health, so it's crucial to build relaxation and downtime into your routine. Whether through a well-structured morning routine, mindfulness, journaling, breathing techniques, or spending time in nature, finding ways to unwind is important for managing stress levels. 

Social Connection

Humans are wired for connection. Relationships can go a long way in supporting emotional well-being. Don't underestimate the power of connecting with friends and family.

Spending time with others or simply having a good conversation can improve your mood and reduce feelings of loneliness. 

Conclusion

A few small changes—like focusing on lifestyle techniques that lower stress and adding the right nutrients and supplements to your routine—could make a real difference in how you think, feel, and cope with the pressures of daily life.

Look at your diet and see where you can add the above-mentioned nutrients, and consider taking a quality Ashwagandha supplement or other brain health support supplements that enhance cognitive function and promote emotional balance. These small dietary adjustments can go a long way in helping to support optimal mental health and cognition.