Vitamins & Nutrients That Support Mental Wellness (GUIDE)

(Educational Purposes Only – Not Intended to Diagnose, Treat, Cure, or Prevent Any Disease)

Disclaimer (FDA-Compliant):
The information provided below is for educational purposes only. It is not intended to diagnose, treat, cure, or prevent any disease. Always consult with a qualified healthcare provider before making changes to your diet, supplements, or medications, especially if you have a diagnosed mental health condition.

Anxiety

• Magnesium – Supports relaxation and nervous system balance.

• B-Complex Vitamins (B1, B6, B12, Folate) – Help regulate neurotransmitters involved in calmness.

• L-Theanine (from green tea) – Promotes relaxation without drowsiness.

• Omega-3 Fatty Acids – Linked to reduced stress response and nervous system support.

• Vitamin D – Deficiency is often correlated with increased anxiety symptoms.

Depression

• Vitamin D – Low levels strongly associated with low mood.

• Omega-3 Fatty Acids (EPA & DHA) – Support serotonin and dopamine activity.

• B-Complex (especially B12 & Folate) – Support methylation and mood regulation.

• Magnesium – Involved in serotonin production.

• Zinc – Plays a role in neurotransmitter function and brain plasticity.

• SAMe (S-adenosylmethionine) – Naturally occurring compound that supports mood chemistry.

 Bipolar Disorder (supportive nutrients only)

• Omega-3 Fatty Acids – Research shows potential support in mood stability.

• Magnesium – Calming effect on mood swings.

• B-Complex (especially B6, Folate, B12) – Important in neurotransmitter balance.

• N-Acetylcysteine (NAC) – Antioxidant support linked to mood stability in studies.
  (⚠️ Always under doctor supervision—supplements may interact with bipolar medications.)

 ADHD / Focus Disorders

• Omega-3 Fatty Acids – Support attention and brain development.

• Iron – Deficiency linked to attention difficulties.

• Zinc – Supports dopamine regulation.

• Magnesium – Calming for hyperactivity.

• Vitamin B6 – Supports production of dopamine and serotonin.

 PTSD / Trauma

• Vitamin C & E (antioxidants) – Combat oxidative stress linked to trauma.

• Magnesium – Helps regulate stress response.

• B-Complex (especially B5, B6) – Support adrenal health and stress hormones.

• Omega-3 Fatty Acids – Linked to resilience in trauma recovery.

 Schizophrenia / Psychosis (nutrient support only)

• Omega-3 Fatty Acids – Studied for potential benefit in psychosis risk reduction.

• Vitamin D – Deficiency common in patients with psychosis.

• B Vitamins (especially B3, B6, Folate, B12) – May support neurotransmitter balance.

• Antioxidants (Vitamin C, Vitamin E, NAC) – Protect against oxidative stress.
  (⚠️ Not a substitute for medical treatment. Always under psychiatric supervision.)

 Hormonal Imbalances / Menopause / PMDD

• Vitamin D – Supports mood during hormonal changes.

• Calcium & Magnesium – Support sleep, mood, and hot flashes.

• B-Complex – Aid in mood swings and fatigue.

• Omega-3s – Reduce inflammation and support mental clarity.

• Adaptogenic herbs (Ashwagandha, Rhodiola) – Help stress regulation.

Addiction Recovery (alcohol, drugs, nicotine)

• B-Complex – Alcohol and drugs severely deplete B vitamins.

• Vitamin C – Helps detoxification and immune support.

• Magnesium – Restores balance lost during withdrawal.

• Omega-3s – Support mood stability and brain healing.

• Amino acids (L-Tyrosine, L-Glutamine) – Replenish brain chemistry.         

  Abuse Survivors (Trauma Recovery)

  Trauma drains the nervous system and depletes stress-buffering nutrients, leaving survivors in survival mode.

  • Magnesium – Calms the nervous system, reduces stress load.

  • Vitamin C – Supports adrenal glands depleted by trauma.

  • B-Complex (especially B5, B6, Folate, B12) – Rebuilds energy and neurotransmitter balance.

  • Omega-3s (EPA & DHA) – Aid in emotional regulation and resilience.

  • Zinc – Supports immune and brain recovery after chronic stress.

  • N-Acetylcysteine (NAC) – Antioxidant that may support healing from oxidative stress caused by trauma.

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   Abuser (Perpetrator Behavior Patterns)

   Nutritional support may reduce aggression and help emotional regulation, but counseling and accountability are essential.

  • Magnesium – Helps reduce irritability and aggression.

  • Omega-3s – Linked to reduced aggression and improved emotional control.

  • Vitamin D – Low levels correlate with mood instability.

  • B-Complex (especially B6) – Supports serotonin and dopamine balance, tied to impulse control.

  • Amino Acids (L-Tryptophan, L-Theanine) – May support calmer mood and impulse regulation.

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