9 Nutrient Deficiencies That Can Make You More Anxious

When I first started looking for ways to overcome my chronic anxiety, I originally didn’t think nutrition had anything to do with it. 

But I was wrong.

Being deficient in certain nutrients can actually cause or worsen your anxiety.

And getting more of the right vitamins and minerals can increase your ability to properly manage stress.

Anxiety itself can also deplete nutrient levels. 

So the more anxious you are, the faster your body will burn through its vitamins and minerals. 

And the lower your nutrient levels, the more anxiety you’ll have.

It can become a never-ending cycle, eventually leading you to a psychiatrist’s office.

But instead of checking your nutrient levels, your psychiatrist is likely to prescribe you anti-anxiety medication.

And what most people don’t realize – including most psychiatrists – is that anti-anxiety medications can further deplete your nutrient levels.

This all might sound like a disaster, but I promise you – it’s not.

It doesn’t have to be this way. 

You can nip the problem in the bud. 

This article lays out nine nutrient deficiencies that can contribute to anxiety.

Making sure you get enough of these vitamins and minerals through food or supplementation can make a profound difference. 

All of them have really helped me at one point or another.  

Note: If you also have depression, check out my other article, 20 Nutrient Deficiencies That Can Make You Depressed

1. Magnesium

Magnesium is the fourth most abundant mineral in the human body.

And it’s absolutely essential for optimal brain function and mental health.

Unfortunately, many people don’t get enough magnesium, even if they eat a healthy diet.

In fact, research shows that many people are deficient in magnesium nowadays (1-3). 

This is a big problem because magnesium is necessary for optimal neurotransmitter activity and for the proper functioning of your nervous system.

Researchers have found that low magnesium levels contribute and worsen many neuropsychiatric problems, including anxiety (18). 

In one study, it was shown that not getting enough magnesium significantly increases anxiety (19). 

And another study found that a magnesium deficiency can increase anxiety by changing the composition of your gut bacteria (23). 

The good news is that nine different studies have concluded that magnesium supplementation can reduce anxiety in humans and improve anxiety-related disorders (20-22, 24-25). 

Plenty of researchers have also found that magnesium has a calming effect in animals by activating GABA (A) receptors. These are the same receptors activated by anti-anxiety medication (26-30). 

So if you have anxiety, it’s very important that you get enough magnesium so that you don’t have a deficiency.

Luckily, there are a number of ways to do this. 

First, you should eat plenty of magnesium-rich foods on a regular basis.

Magnesium-rich foods include spinach, chard, pumpkin seeds, almonds, avocado, dark chocolate and bananas.

These foods are included in my Free Grocery Shopping Guide for Optimal Mental Health.

Epsom salt baths are another great source of magnesium and an excellent way to increase your levels. You can simply throw the salts in your bathtub and take a nice relaxing bed at night before bed.

I also recommend taking a high-quality supplement that includes magnesium so that you know you’re covering all of your bases.

Magnesium is included in this supplement.

Correcting a magnesium deficiency can also help you overcome trauma, depression, addiction and withdrawal. 

2. Zinc

Zinc is another important mineral for mental health, and you want to avoid a deficiency at all costs.

Like magnesium, it supports neurotransmitter production and nervous system functioning, and research shows that having a zinc deficiency can worsen your anxiety. 

More than one study has found that individuals with anxiety have significantly lower levels of zinc (31, 35-36). 

But supplementing with zinc can effectively increase zinc levels and reduce symptoms of anxiety (31).

Other studies have also revealed a link between zinc deficiency and anxiety (32, 34).

And when animals are fed a zinc-deficient diet, they display increased anxiety-like behaviour (33). 

Unfortunately, researchers estimate that there are more than 2 billion people in the world that are deficient in zinc. And studies have shown that even a mold zinc deficiency impairs brain function in children and adults (4-6). 

So, if you struggle with anxiety, it’s quite possible that you’re deficient.

And you’ll definitely want to take steps to optimize your zinc levels. 

Eating zinc-rich foods is a good start.

Some of the best food sources of zinc include oysters, grass-fed beef, pumpkin seeds, cashews, mushrooms and spinach. These foods are included in my Free Grocery Shopping Guide for Optimal Mental Health.

However, if you’re deficient like I was, I recommend taking a high-quality zinc supplement, at least for a short period of time. 

I created and take the Optimal Zinc supplement to make sure my zinc levels are optimal. 

Check out my previous post all about zinc, copper and anxiety if you want to learn more about how zinc impacts your mental health and can contribute to your anxiety.

That article also includes other steps you can taken to increase your zinc levels and lower your anxiety.

Zinc also stimulates your vagus nerve, which reduces anxiety. 

3. Vitamin B6

Vitamin B6 is a key nutrient that supports your entire nervous system. 

It accomplishes this by playing a key role in the production of calming neurotransmitters in your brain, including serotonin and GABA.

So having a deficiency in Vitamin B6 can definitely increase your anxiety.  

Vitamin B6 levels have been shown to be significantly lower in individuals who have anxiety and panic attacks (37). 

Some of the best food sources of Vitamin B6 include potatoes, bananas and chicken. These foods are included in my Free Grocery Shopping Guide for Optimal Mental Health.

But if you want to see quick improvements, you may want to try supplementing with Vitamin B6.

Studies have found that Vitamin B6 supplements reduce anxiety (38-40).

When I took antidepressants and benzodiazepines for my chronic anxiety, I supplemented with vitamin B6.

This is because psychiatric medication can actually further deplete Vitamin B6, increasing anxiety in the long run. 

So if you take a medication to manage your anxiety, or simply have anxiety and want to manage it better, I highly recommend supplementing with Vitamin B6. 

That’s why I included it in Optimal Zinc and Optimal Calm.

4. Omega-3 Fatty Acids

Omega-3 fatty acids are essential fats, meaning your body cannot produce them.

They are also necessary for the normal functioning of your brain and nervous system.

So not surprisingly, not eating enough omega-3 fatty acids can increase anxiety. 

Researchers have found low levels of omega-3 fatty acids in anxious individuals (41-42).

In fact, people with the lowest levels of omega-3 fatty acids tend to have most severe anxiety (46-47).

Omega-3 fatty acids are found primarily in cold water fish such as salmon, black cod, sablefish, sardines and herring.

Unfortunately, most people don't consume enough omega-3 fatty acids through their diet.

That’s why I recommend supplementing with krill oil, a special kind of fish oil that contains the essential omega-3 fatty acids. 

Numerous studies show that supplementing with fish oil can lower inflammation and reduce symptoms of anxiety (43-46, 48). 

Other than reducing anxiety, omega-3 fatty acids have been shown to stimulate your endocannabinoid system and lower cortisol.

5. Choline

Choline is an essential nutrient that was only discovered in 1998.

So it’s fairly new.

Your body makes a small amount of choline.

But you still need to eat enough of it through your diet.

Otherwise, you can develop a deficiency.

And many people do.

Most people don’t meet the recommended daily intake for choline because very few foods in the Western diet contain it.

And researchers have found that adults with low levels of choline are more likely to have anxiety (49-50). 

Animal studies have also shown that choline supplementation during pregnancy can prevent or dramatically reduce the chance of offspring developing anxiety disorders (51). 

The best food sources of choline include grass-fed beef liver and egg yolks, and I definitely recommend eating those foods regularly. These foods are included in my Free Grocery Shopping Guide for Optimal Mental Health.

But taking a high-quality choline supplement can have a more noticeable and immediate effect on stress levels. 

Citicoline (also known as CDP-Choline) is my favourite choline supplement. 

I find that it reduces my racing thoughts when I’m stressed or anxious. 

Another good source of choline is Alpha GPC. 

Both Alpha GPC and CDP-Choline are included in the Optimal Brain supplement. 

Choline can also promote the regeneration of myelin. 

Make sure you read this article to learn more about the remarkable benefits of choline.

And make sure you read this article to learn more about the benefits of Alpha GPC, the optimal dosage, and the best way to take it.

6. Selenium

Selenium is an essential trace mineral that is important for many bodily processes that affect your brain function and mental health.

Research shows that being low or deficient in selenium is associated with a significantly greater incidence of anxiety, and selenium supplementation diminishes anxiety (54). 

In one study, researchers found that individuals with the lowest levels of selenium reported having increased anxiety (52). 

But then after five weeks of supplementing with selenium, their anxiety decreased (52).

Another study found that selenium supplementation reduced anxiety in HIV+ drug users (53). 

Brazil nuts are the richest dietary source of selenium.

But the mineral can also be found in wild-caught seafood, pastured eggs and grass-fed meat. These foods are included in my Free Grocery Shopping Guide for Optimal Mental Health.

I also make sure I’m not deficient by supplementing with it.

Selenium is included in Optimal Antiox.

7. Iron

Iron is a trace mineral found in every living cell in your body.

It carries oxygen to all parts of your body, and low levels can leave you feeling tired, pale and irritable.

But research also shows that iron is an important cofactor in the synthesis of serotonin, and an iron deficiency can increase your risk of developing an anxiety disorder (57). 

In fact, iron levels are significantly lower in individuals with panic disorder (58). 

Other studies have found that iron-deficient individuals have increased anxiety and increased fearfulness (55-56). 

Animal research also supports the idea that iron deficiency increases anxiety, and normalizing iron levels can reverse anxiety-like behaviour (56). 

Despite all this, I don’t actually recommend supplementing with iron because some research suggests that too much iron can cause health problems and actually increase anxiety (56). 

It’s definitely a much better idea to get your iron from food. 

I make sure I get enough simply by taking grass-fed beef liver capsules.

Beef liver is one of the best sources of iron.

I don’t like the taste of cooked beef liver, so I go with the capsules instead. 

Some other good sources of iron include spirulina, dark chocolate, spinach, sardines, pistachios and raisons. These foods are included in my Free Grocery Shopping Guide for Optimal Mental Health.

8. Vitamin D

Vitamin D is a fat-soluble vitamin.

It’s actually more accurate to describe it as a hormone because your skins synthesizes it when it’s exposed to sunlight.

Every tissue in your body has Vitamin D receptors, including the brain.

So developing a Vitamin D deficiency can lead to a number of costly physiological and psychological problems, including anxiety.

And this is backed up by research.

Researchers have discovered significantly lower levels of Vitamin D in individuals with anxiety (60, 62). 

And two studies found that fibromyalgia patients and pregnant women with Vitamin D deficiency have higher levels of anxiety (59, 61). 

Unfortunately, reports indicate that Vitamin D deficiency is very common and a major health problem across the globe (11).

Researchers estimate that 50 percent of the general population is at risk of Vitamin D deficiency (12).

It’s best to get your Vitamin D by going outside and getting sunlight.

But some people can’t get sun, especially during the winter months.

That’s why I recommend taking a Vitamin D supplement. 

It's important to test and monitor your Vitamin D levels before and after supplementing with it.

Increasing your Vitamin D levels can also help with depression, addiction and withdrawal. 

9. Antioxidant Nutrients (Vitamins A, C, and E)

Lastly, some nutrients have antioxidant effects in the body, and being deficient in them can increase your anxiety. 

One study found that people with generalized anxiety disorder have significantly lower levels of Vitamin A (beta carotene), Vitamin C and Vitamin E, all of which have antioxidant properties (68). 

But after six weeks of supplementing with these antioxidant vitamins, researchers observed a significant increase in the blood levels of these nutrients. And the anxious patients experienced a significantly reduction in their anxiety (68). 

Researchers have also found that taking both Vitamin C and Vitamin E together reduces anxiety (15-17).

And several other studies show that high dose Vitamin C decreases anxiety (14, 69-71).

In addition to getting Vitamin C from fruits and vegetables, I take at least 500 mg of Vitamin C every day.

I’ve tried taking up to 10 grams of Vitamin C daily, and it helped me manage anxiety. But you don’t need to take that much unless you find it really helps you.

Good food sources of Vitamin E include almonds, spinach, sweet potatoes, avocados, olive oil, sunflower seeds and butternut squash.

Vitamin E is also included in the Optimal Antiox supplement, along with Vitamin C.

For Vitamin A, I don’t typically recommend supplementing with it. Instead, you should get enough from food, such as grass-fed beef liver, pastured egg yolks, grass-fed butter/ghee, carrots, sweet potatoes, kale, spinach and broccoli.  These foods are included in my Free Grocery Shopping Guide for Optimal Mental Health.

Cod liver oil is also a very good source of Vitamin A, and it includes Vitamin D as well. I take cod liver oil throughout the winter. 

Antioxidants also reduce cortisol, your body’s main stress hormone. 

Bringing It All Together: Why You Should Take Them in Combination

The mainstream approach to treating anxiety is through talk therapy and medication.

But you can’t treat a nutrient deficiency with counselling and prescriptions.

And it’s important to note that taking all the above nutrients in combination will provide the greatest relief from anxiety.

Together, they have a synergistic effect.

For example, numerous researchers have found that taking Vitamin B6 and magnesium together is more likely to reduce your anxiety than simply taking a magnesium supplement by itself (64, 66-67). 

At this point, you may be thinking that you could just take a daily multivitamin, and that would cover your bases. 

But I wouldn’t recommend it.

Why? 

Because one-a-day multivitamins often contain too much of the nutrients you don’t need, and not enough of the nutrients you do need (magnesium, Vitamin D). 

Overall, if you have anxiety, I would recommend:

• Eating lots of whole foods – download my free food guide

• Zinc and Vitamin B6

• Krill oil

• Vitamin D

• Vitamin C

• Beef liver capsules

If you need additional support, I also recommend this anti-anxiety supplement. It contains a number of natural compounds that I’ve used over the years to manage my anxiety. 

Enjoy This Article? You Might Also Like My FREE Food Guide for Optimal Brain and Mental Health!

CLICK HERE TO DOWNLOAD THE FREE GUIDE

Live Optimally,

Jordan Fallis

Connect with me

References:

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20 Nutrient Deficiencies Proven to Cause Depression

Being depressed doesn’t mean you’re weak.

It’s not a defect in your personality. 

As I’m sure you know, it’s often caused by physiological changes in your body and brain.

So you need to think of it like any other illness. 

If you have a broken bone, you need to wear a cast to stabilize the bone while it heals. 

And if you have depression, you need to be kind to yourself, as you seek and address the underlying root causes. 

The good news is that you’re not powerless. 

I used to think that I’d be depressed forever.

That my depression was simply genetic, and I couldn’t do anything about it. 

In fact, I accepted that notion for a while.

I felt defeated and hopeless, and thought I'd feel that way for my entire life.

I told myself I’d simply have to rely on drugs to survive because that’s just “how I’m wired”. 

But then one day, I changed my mind and decided that I’d had enough. 

And I was actually going to get to the bottom of it instead of just accepting it.

I took action and searched far and wide for safer and healthier solutions to deal with my depression.

I came across a lot of different research and therapies.

I wasn’t sure if they would work, but then they did.

And I overcome my depression for good. 

One of my most important discoveries was that nutrient deficiencies can make your depression worse. 

And they could even be the root cause of it. 

It made so much sense.

But why hadn’t anyone ever brought it up?

I delved deeper into the scientific literature, and I found MANY nutrient deficiencies that can contribute to depression.

I started increasing my intake of them.

And I got better.

Much better.

This new post includes 20 nutrient deficiencies that could be making you feel depressed.

Read on to learn more. 

Vitamin Deficiencies That Can Cause Depression

1. Vitamin B12

“Lack of understanding of B12 is one of the greatest tragedies of modern medicine.”

— Dr. James Greenblatt, Integrative Psychiatrist

Having sufficient levels of Vitamin B12 is necessary for optimal brain and mental health.  

Unfortunately, a deficiency is very common, especially in older individuals and vegetarians and vegans.

And even if you eat meat and you’re young, you may still have a deficiency. 

Poor gut health and even psychiatric medications can cause a deficiency.

In fact, it’s estimated that almost 40% of Americans are deficient today.

Numerous studies have shown that having a deficiency in Vitamin B12 leads to symptoms of depression (16-22). 

And B12 levels tend to be significantly lower in people who are depressed (13). 

In one study, subjects with Vitamin B12 deficiency were 2 times as likely to be severely depressed as non-deficient subjects (15). 

Even a mild decrease in B12 levels is associated with mood disturbances (14). 

Luckily, there are steps you can take if you’re deficient. 

Vitamin B12 is found primarily in animal foods, and beef liver is an excellent source. I take beef liver capsules because I don’t like the taste of liver.

You may also want to supplement with Vitamin B12 because studies show that B12 supplementation significantly lowers homocysteine levels and reduces depressive symptoms (23-24). 

If you decide to supplement, avoid the semisynthetic version of B12 (cyanocobalamin) and instead take the methylated form (methylcobalamin or methyl-B12). 

Methyl-B12 is better absorbed and more biologically active.

2. Vitamin D (and Vitamin K2)

Vitamin D is a fat-soluble vitamin that your skin synthesizes when exposed to the sun.

Every tissue in your body has Vitamin D receptors, including the brain, so a deficiency can lead to costly physiological and psychological consequences, including depression.

Researchers have found a very strong link between Vitamin D deficiency and depression (27-28). 

The lower your Vitamin D levels, the more symptoms of depression you are likely to have (35). 

Unfortunately, reports indicate that Vitamin D deficiency is widespread and a major health problem globally (25). 

Researchers estimate that 50 percent of the general population is at risk of Vitamin D deficiency (26). 

It’s best to get your Vitamin D by going outside and getting sunlight.

It’s especially important to make sure you get some sunlight in the morning to set your circadian rhythm. 

But most people still don’t get enough Vitamin D from the sun, especially during the winter.

That’s why I recommend taking a Vitamin D supplement. 

Research does show that taking a Vitamin D3 supplement is effective at reducing symptoms of depression and seasonal affective disorder (29-31). 

This is likely because Vitamin D increases the production of numerous neurotransmitters, including serotonin, dopamine, norepinephrine and epinephrine (32-34). 

It's important to test and monitor your Vitamin D levels before and after supplementing with it.

Lastly, if you decide to supplement with Vitamin D3, you should consider taking it with Vitamin K2. 

A recent study found that Vitamin K2 reduces depression in animals (36). 

And Vitamin K2 is known to improve brain function in humans (37-38). 

3. Vitamin B6

Having a deficiency in Vitamin B6 can also contribute to your depression.

It’s a key nutrient that supports your entire nervous system.

It can boost your mood because it plays a key role in the production of neurotransmitters in your brain, including serotonin and dopamine. It also lowers homocysteine. 

Research shows that people with depressive symptoms tend to have low levels of Vitamin B6 (85-87). 

A Vitamin B6 deficiency also contributes to chronic inflammation, which is one of the main underlying root causes of depression (88). 

Fortunately, consuming more Vitamin B6 can help. 

One study found that women that eat more foods containing Vitamin B6 have a lower risk of depression (89). 

Some of the best food sources of Vitamin B6 include potatoes, bananas and chicken. 

But supplementation is often necessary to see quick improvements. 

One study found that supplementing with Vitamin B6 can reduce depressive symptoms by lowering homocysteine levels (90). 

When I took antidepressants for depression, multiple functional and integrative doctors suggested I supplement with Vitamin B6.

This is because these medications can actually further deplete Vitamin B6, increasing depression in the long run. 

Vitamin B6 is included in the Optimal Zinc supplement.

4. Vitamin C

Having low levels of Vitamin C can also make you feel depressed.

Researchers have found that poor Vitamin C status is associated with increased symptoms of depression (105). 

Animal research also shows that a Vitamin C deficiency can lead to low levels of dopamine and serotonin in the brain, which causes mice to act depressed (106-107). 

As you probably know, Vitamin C can be found in foods such as peppers, citrus fruits, green leafy vegetables, broccoli, tomatoes, and berries. These foods are included in my Free Grocery Shopping Guide for Optimal Mental Health.

In addition to getting Vitamin C from fruits and vegetables, I take at least 500 grams of this Vitamin C every day. 

I’ve experimented with taking up to 10 grams daily, and it definitely improved my mood and reduced my stress levels, especially when I was coming off antidepressants. 

Research backs this up, showing that supplementing with Vitamin C can actually improve mood in both unhealthy and healthy individuals (95, 102-103). 

Various other studies show that Vitamin C supplements reduce stress and anxiety and decrease the severity of depression (96-101, 104).

Studies even show that Vitamin C can increase the effectiveness of antidepressants (108-109). 

5. Folate

Folate (Vitamin B9) is an essential B vitamin that plays a key role in methylation, one of the most important processes in your body and brain for optimal energy and nervous system function.

Researchers have found that if you are depressed, you likely have lower levels of folate circulating in your blood, and people with low blood folate are at greater risk for developing depression (55-56). 

Good dietary sources of natural folate include: 

• Leafy greens

• Asparagus

• Broccoli

• Cauliflower

• Strawberries

• Avocado

• Beef liver

• Poultry

These foods are included in my Free Grocery Shopping Guide for Optimal Brain and Mental Health.

However, eating folate-rich foods sometimes isn’t enough. In fact, many people do not get enough folate from food because cooking and food processing destroy natural folates (54).

And supplementation is often needed. 

In one study, patients with depression took methylfolate for 6 months, and they witnessed a significant improvement in their depressive symptoms (57). 

Researchers have even suggested that folate supplementation should be a first-line treatment for depression (58). 

Methylfolate can be effective at treating depression because it helps lower homocysteine levels, helps produce serotonin and dopamine, and stimulates serotonin receptors in the brain (59-62). 

6. Thiamine

Thiamine, also known as Vitamin B1, is an essential water-soluble nutrient that cannot be made by the body. 

It’s used in nearly every cell in the body and especially important for supporting energy levels.

It’s also required by nerve cells and other supporting cells in the nervous system (167). 

Research shows that lower levels of Vitamin B1 are associated with a higher prevalence of depressive symptoms (168).

Vitamin B1 deficiency is also known to lead to irritability and symptoms of depression (170). 

Some doctors and researchers believe that postpartum depression is sometimes simply a Vitamin B1 deficiency (169). 

Luckily, consuming more Vitamin B1 can help.

A randomized, double-blind clinical trial found that Vitamin B1 supplementation reduces symptoms of depression within 6 weeks (171). 

And another concluded that Vitamin B1 supplementation improves mood, reduces brain fog, and speeds up reaction time (172).

In fact, researchers have even found that subjects’ mood improves if the amount of Vitamin B1 in their blood increases, and that the opposite occurs if the amount of Vitamin B1 in their blood decreases (173). 

Healthy food sources of Vitamin B1 include green peas, beef liver, asparagus, pecans, spinach, sunflower seeds, macadamia nuts, oranges, cantaloupe and eggs. 

These foods are included in my Free Grocery Shopping Guide for Optimal Mental Health.

7. Riboflavin

Riboflavin, also known as Vitamin B2, plays a key role in energy metabolism throughout your entire body.  

As a result, a Vitamin B2 deficiency can affect the entire body, leading to low energy, weight gain, and depression.

In fact, lower levels of Vitamin B2 have been found in people with depression (91). 

Researchers have also found that Vitamin B2 consumption decreases risk of postpartum depression (92). 

Healthy food sources of Vitamin B2 include pastured eggs, leafy vegetables, beef liver, mushrooms, sunflower seeds, and almonds. 

These foods are included in my Free Grocery Shopping Guide for Optimal Mental Health.

If you’d like, you can also supplement with Vitamin B2.

Studies show that supplementing with Vitamin B2 helps lower homocysteine and reduces depressive symptoms (93-94). 

Vitamin B2 is included in the Optimal Zinc supplement. 

8. Inositol

Inositol is a naturally-occurring molecule found in nearly all plants and animals. It plays a key role in various biological processes.

The brain has the highest concentration of inositol, where it plays an important role making neurotransmitters (124). 

Inositol can be found in many foods, particularly fruit, especially cantaloupe and oranges (125). 

It used to be considered a B Vitamin, called Vitamin B8. But it currently is no longer considered an essential nutrient because your body can produce inositol from glucose (126). 

But I’m including it in this list anyway because individuals with depression have very low levels of inositol in their brains (127-129). 

And inositol supplementation has been shown to increase inositol levels and help treat depression (130, 132). 

It can also reduce symptoms of depression in women with premenstrual syndrome and premenstrual dysphoric disorder (131, 133). 

It’s even been shown to help patients who have discontinued their antidepressant medication (134). 

I took high doses of inositol powder when weening off psychiatric medication.

Check out my full post about inositol to learn more about the benefits. 

Fun fact: Inositol is also used as a stand-in for cocaine in television shows and movies. 

9. Coenzyme Q10

Coenzyme Q10 (CoQ10) is a coenzyme and antioxidant located primarily in the mitochondria. It has numerous known health benefits and plays a critical role in producing energy for the body.

CoQ10 is produced within the body, but it’s also found within food and can be supplied to the body through food or supplementation. It resembles a fat-soluble vitamin.

Meat and fish are the richest sources of dietary CoQ10, including beef, pork, chicken heart, and chicken liver. Nuts and some oils also contain some CoQ10 (110). 

Research shows that CoQ10 levels are reduced in people with depression and chronic fatigue (111). 

One study also found that CoQ10 regulates serotonin levels and depressive symptoms in fibromyalgia patients (117). 

CoQ10 supplementation has also been shown to improve fatigue and reduce depression symptom severity (112-114). 

It also displays antidepressant-like activity in animals (115-116). 

Mineral Deficiencies That Can Cause Depression

10. Magnesium

Magnesium is a vital mineral that participates in more than 300 biochemical reactions in your body.

Unfortunately, a lot of people are deficient in magnesium today.  

This is a shame because magnesium is absolutely essential for the proper functioning of your nervous system and optimal neurotransmitter activity. 

Research shows that low magnesium levels contribute and worsen many neuropsychiatric problems, including depression (42). 

In fact, researchers have found that people with depression have lower magnesium levels than healthy people (49). 

They’ve also found a significant association between very low magnesium intake and depression (43). 

On top of this, animal research shows that removing magnesium from their diet results in depressive-like symptoms (50). 

So if you’re struggling with depression, it’s very important to make sure you’re getting enough magnesium so that you don’t have a deficiency.

Luckily, there are a number of ways to do this. 

First, make sure you’re eating magnesium-rich foods on a regular basis, including:

• Spinach

• Chard

• Pumpkin seeds

• Almonds

• Avocado

• Dark chocolate

• Bananas

These foods are included in my Free Grocery Shopping Guide for Optimal Mental Health.

Epsom salt baths are another great way to increase your body’s intake of magnesium. 

I also highly recommend a high-quality supplement that includes magnesium.

Magnesium is included in this supplement.

A number of studies have concluded that magnesium supplementation can reduce depressive symptoms in humans – sometimes within 7 days (44-48). 

Since most people are deficient, magnesium is one of the three supplements that I think everyone should be taking.

11. Zinc

Zinc is an essential mineral for mental health.

Like magnesium, it plays a key role in neurotransmission and nervous system functioning.

Mounting evidence suggests a link between zinc deficiency and the development and severity of depression (66-68, 76).  

Depressed patients tend to have lower levels of zinc. And as their zinc levels drop, their depressive symptoms get worse (81-84). 

Unfortunately, it’s estimated that 2 billion people in the world are deficient in zinc, and several studies show that even subclinical deficiency of zinc impairs brain function in children and adults (63-65). 

So, if you struggle with depression, it’s quite possible that you’re deficient, and you’ll definitely want to optimize your zinc levels. 

Some of the best food sources of zinc include:

• Oysters

• Grass-fed beef

• Pumpkin seeds

• Cashews

• Mushrooms

• Spinach

These foods are included in my Free Grocery Shopping Guide for Optimal Brain and Mental Health.

However, if you’re deficient like I was, I recommend taking a high-quality zinc supplement, at least for a short period of time. 

A meta-analysis and several studies have concluded that zinc supplementation has antidepressant effects and significantly reduces symptoms of depression. One way it improves mood is by significantly increasing BDNF levels (69-75, 77-80).

I created and take the Optimal Zinc supplement to make sure my zinc levels are optimal. 

Check out my previous post all about zinc if you’re interested in discovering more steps you can take to increase your zinc levels.

12. Iron

Iron is a trace mineral found in every living cell in our bodies.

It carries oxygen to all parts of your body, and low levels can leave you feeling tired, pale, irritable and foggy. 

Sounds like depression doesn’t it?

Several studies show that iron deficiency increases the risk of developing depression and increases the severity of depression (184-186, 188-190). 

Researchers have also conducted a meta-analysis and found that high iron intake reduces the chance of developing depression (183). 

In one study, iron supplementation resulted in a 25% improvement in depressive symptoms (187). 

Despite this, I don’t actually recommend supplementing with iron though because some research suggests that too much iron can cause health problems.

It’s definitely preferable to get your iron from food. 

I make sure I get enough iron simply by taking grass-fed beef liver capsules.

Beef liver is one of the best sources of iron, but I don’t like the taste, so I go with the capsules.

Other good sources of iron include:

• Spirulina

• Dark chocolate

• Spinach

• Sardines

• Pistachios

• Raisons

These foods are included in my Free Grocery Shopping Guide for Optimal Mental Health.

13. Selenium

Selenium is an essential trace mineral that is important for many bodily processes that affect your brain and mental health.

Researchers have found that depression is associated with low levels of selenium (191). 

But supplementing with selenium has been shown to significantly increase selenium levels and improve symptoms of depression (192). 

Other research shows that selenium intake is associated with a general elevation of mood (193). 

Brazil nuts are the richest dietary source of selenium, but it can also be found in wild-caught seafood, pastured chicken and eggs, and grass-fed meat.

I also make sure I’m not deficiency in selenium by supplementing with it.

Selenium is included in this supplement.

14. Manganese

Manganese is an important trace mineral for human health. It acts as a cofactor, helping many enzymes carry out their functions in the body.

Research shows that having low levels of manganese can contribute to the development of depression (135). 

One study found that depressed patients had significantly lower levels of “manganese superoxide dismutase”, which is a manganese-dependent enzyme (136). 

Researchers have also found that women with higher manganese intake had a lower prevalence of depressive symptoms (137). 

Hazelnuts and macadamia nuts contain high levels of manganese, while leafy green vegetables, tea, chocolate and some fruits contain moderate levels (139). 

However, it’s important to note that you shouldn’t consume too much manganese.

In excess, manganese is neurotoxic and can lead to manganism, a neurodegenerative disorder that causes dopaminergic neuronal death and symptoms similar to Parkinson's disease (138). 

So I definitely don’t recommend supplementing with large doses of manganese. 

The small amount of manganese in Optimal Antiox is fine though. It’s what I take. 

Fatty Acid Deficiencies That Can Cause Depression

15. Dihomo-Gamma-Linolenic Acid

Dihomo-Gamma-Linolenic Acid (DGLA) is an uncommon fatty acid.

It’s made in the body by the elongation of Gamma Linolenic Acid (GLA).

But small amounts can also be found in animal products (118). 

Last year, researchers found that people with depression are more likely to have low levels of DGLA levels (121). 

And increasing DGLA levels may lower the risk of developing depression (122). 

DGLA also has anti-inflammatory effects in the body (119). 

So it makes sense that levels would be low in depressed individuals because an increasing amount of evidence suggests that depression is a chronic inflammatory disease. 

DGLA can be increased by supplementing with dietary GLA (120). 

GLA can be found in Borage Oil, Evening Primrose Oil and Blackcurrant Seed Oil (123). 

16. Omega-3 Fatty Acids

Omega-3s fatty acids are the highest quality fats for the brain and increasing your intake of them is one of the most impactful actions you can take to fight depression.

Several studies have shown that depressive patients have lower levels of omega-3 fatty acids (1-3).

Researchers even conducted a meta-analysis of 14 studies, and they found that levels of omega-3 fatty acids were significantly lower in people with depression (4). 

They concluded that having a deficiency in omega-3 fatty acids is a “contributing factor to mood disorders” (5). 

It’s important to consume enough omega-3 fatty acids because they are essential fats that your body cannot produce itself.

Omega-3 fatty acids are found primarily in cold water fish, including:

• Salmon

• Black cod

• Sablefish

• Sardines

• Herring

These foods are included in my Free Grocery Shopping Guide for Optimal Mental Health.

Unfortunately, most people don't consume enough omega-3 fatty acids through their diet.

That’s why I recommend supplementing with krill oil, a special kind of fish oil that contains the essential omega-3 fatty acids. 

Plenty of research shows that omega-3 supplements are effective at treating clinical depression – just as effective as antidepressants drugs – because they lower inflammation in the brain (6-10). 

Amino Acid Deficiencies That Can Cause Depression

17. Carnitine

Carnitine is an amino acid found in nearly every cell of the body. It plays a vital role in the production of energy.

Researchers have found significantly lower levels of carnitine in patients with depression. And their low carnitine levels are associated with the severity of their depression (11-12, 174-175). 

Carnitine is mainly found in meat, fish and poultry.

But you can also supplement with it. 

I recommend Acetyl-L-Carnitine (ALCAR), an acetylated form of carnitine. It’s best supplemental form of carnitine. 

It’s often used as a natural brain booster because it increases alertness and provides support to brain cells.

But it’s also been shown to be very effective at quickly improving mood and treating depression (179-182). 

Six randomized clinical trials have demonstrated that ALCAR is better at treating depression than placebo (177). 

And two other studies found that ALCAR improved depressive symptoms in patients with chronic depression, and it was just as effective as antidepressant medications, but with less side effects (176, 178). 

ALCAR is included in the Optimal Brain supplement. 

Make sure you read this article to learn more about the remarkable benefits of ALCAR.

18. Glutamine

Glutamine is the most abundant amino acid in the body, suggesting that it’s very important.

It’s also one of the few amino acids that can directly cross the blood-brain barrier.

Glutamine is a conditionally essential amino acid, meaning the body can usually produce sufficient amounts of it. But sometimes the body uses up so much glutamine that it becomes necessary to obtain it from the diet or supplements, particularly during periods of illness, stress, inflammation and injuries (156-157). 

Researchers have found that depressed adults have reduced levels of glutamine (158). 

And glutamine deficiency has been shown to increase depressive-like behaviour in animals (159). 

But glutamine supplementation has “clear anti-depressive properties” and has been shown to improve mood (160-161). 

High levels of glutamine can be found in protein-rich foods such as beef, chicken, fish and eggs. Beets, cabbage, spinach, carrots, parsley, brussel sprouts, celery, kale and fermented foods like miso also contain some glutamine.

These foods are included in my Free Grocery Shopping Guide for Optimal Mental Health.

Glutamine is also available in supplement form. 

Glutamine was one of the main supplements that helped me heal my leaky gut, but I no longer need to take it regularly. 

19. Tryptophan

Tryptophan is an essential amino acid that cannot be produced by the body. It must be consumed through diet or by taking supplements. 

Some healthy foods that contain tryptophan include bananas, chicken, turkey and dark chocolate (140). 

Tryptophan helps produce the neurotransmitter serotonin. It’s converted to 5-hydroxytryptophan (5-HTP) in the brain, which then produces serotonin (141-142). 

Researchers have found that depressed patients have significantly lower levels of tryptophan in their blood than healthy control subjects (143-144). 

Studies also show that depressed patients have a decreased ratio of tryptophan to neutral amino acids in their blood. This suggests that tryptophan availability to the brain is likely reduced in depressed patients (145-146). 

Personally, supplementing with tryptophan never helped me. In fact, it always seemed to make me worse. It gave me asthma and acne and increased my depression.  

This is because depressed patients sometimes have problems creating serotonin from tryptophan. Instead, they create other metabolites from tryptophan, such as quinolinic acid, which can be toxic. For depressed patients like me, tryptophan supplementation won’t help, and may actually make their depression worse (150-151). 

However, some people do see their mood improve when they increase their intake of tryptophan. So it shouldn’t be completely disregarded. 

There are studies that show that consuming a high tryptophan diet and consuming additional dietary tryptophan can increase mood and lead to significantly less depressive symptoms (152-154). 

So supplementing with tryptophan is worth a shot if you’re struggling with depression and haven’t tried it yet. Just be aware of possible side effects. 

If you want, you can also try supplementing with 5-HTP instead of tryptophan. 5-HTP is the direct precursor to serotonin. 

5-HTP is included in this supplement. 

20. Glutathione

Glutathione is a small peptide made up of 3 important amino acids – glutamic acid, cysteine and glycine – each of which have several important roles in the human body.

Glutathione is found in the food supply and within the human body, where it acts as an antioxidant. It is used by every cell in the body.

It’s technically not an “essential nutrient” because the body can create it.

However, it’s still very important, and a glutathione deficiency leads to increased susceptibility to oxidative stress, which is thought to be involved in a number of diseases, including depression.

Studies show that patients with depression have significantly lower levels of glutathione. And the lower a person’s glutathione levels, the more depressed they are likely to be (162-164). 

Some practitioners and researchers have found that increasing glutathione intake and levels can successfully treat depression (165). 

Glutathione is also able to prevent behavioural depression in animals (166). 

It’s important to note that standard glutathione supplements are not very effective at increasing glutathione levels because they are not well absorbed by the body.

N-acetyl-cysteine (NAC) is a tried-and-true way of increasing glutathione levels because it’s the direct precursor to glutathione. 

Garlic, asparagus, and cruciferous vegetables, such as broccoli and kale, can also help boost glutathione levels, but NAC supplements are more powerful. 

Other supplements that have been shown to help increase and maintain optimal glutathione levels include Selenium, Alpha Lipoic Acid, and S-adenosyl-methionine (Sam-E). 

Enjoy This Article? You Might Also Like My FREE Food Guide for Optimal Brain and Mental Health!

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Live Optimally,

Jordan Fallis

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27 Effective Ways to Increase Acetylcholine in the Brain

Acetylcholine is one of the most important neurotransmitters. 

It's critical for the optimal functioning of your brain. 

And you’ll definitely want to optimize your levels, especially if you’re looking to improve your memory, attention, sleep and learning abilities. 

Luckily, there are a number of ways you can increase the acetylcholine levels in your brain. 

And this article shares the best strategies with you.  

This post includes six main sections: 

• The benefits of increasing acetylcholine and how it affects brain function 

• The conditions associated with low levels of acetylcholine 

• The best choline supplements you can take to increase acetylcholine production 

• The best foods and nutrients you should eat to raise acetylcholine 

• The best herbal supplements for boosting acetylcholine 

• And the most important hormones for optimal acetylcholine levels 

Continue reading to learn more and discover how you can naturally improve your acetylcholine levels. 

The Benefits of Increasing Acetylcholine and How It Affects Your Brain

Acetylcholine is a neurotransmitter, meaning it’s a chemical messenger released by neurons (nerve cells) to “communicate” with other neurons. 

In 1914, it was the very first neurotransmitter to be identified within the brain (82-83).  

Researchers have found that acetylcholine acts on the entire nervous system and plays a large variety of roles throughout the brain. 

But it’s most commonly associated with improved memory and learning (84-85).  

The brain actually needs enough acetylcholine to form memories. 

Research shows that acetylcholine plays a central role in synaptic plasticity, which is a process in the brain that allows brain cells to store new information and memories (88). 

Scopolamine is a drug that blocks acetylcholine activity, and it’s known to impair learning and memory in both humans and animals (86-87).  

What’s also interesting is that acetylcholine levels have even been shown to rise during REM sleep, which is the stage of sleep when humans “store and consolidate” new memories (89-91).  

But acetylcholine doesn’t just improve your memory and learning abilities.  

New studies suggest it helps you stay awake, alert and focused (92-93).  

In fact, some stimulant drugs such as amphetamines and cocaine increase the activity of acetylcholine in the brain, and researchers think acetylcholine may be responsible for the wakefulness-promoting effects of these drugs (94).  

Lastly – but perhaps most importantly – acetylcholine can promote relaxation by stimulating the vagus nerve. 

Research shows that acetylcholine can stimulate vagus nerve activity, which can reduce brain inflammation and improve cognitive function and mental health (95, 99).  

Surprisingly, acetylcholine is the main neurotransmitter of the “rest-and-digest” parasympathetic nervous system. It activates the parasympathetic nervous system and counteracts “fight-or-flight” tendencies (96-98).  

Conditions Associated with Low Levels of Acetylcholine

As we get older, acetylcholine activity slowly becomes less and less efficient. Less acetylcholine is released from brain cells, and cells become less sensitive to the acetylcholine that’s released. 

Studies suggest that this is one reason why memory starts to fail in older people (100).  

But besides aging, low acetylcholine levels (and reduced acetylcholine activity in certain areas of the brain) have also been linked to the development and progression of several brain and mental health conditions.  

The biggest link is with Alzheimer's disease and dementia, as people with these conditions often have low acetylcholine levels (101-102). 

In fact, it’s estimated that patients with Alzheimer’s Disease lose 90% of the acetylcholine in their brains (107).  

Research shows that low acetylcholine in the brain can cause cognitive decline and poor memory in people with dementia and Alzheimer's disease.  

And many of the medications that are prescribed to relieve cognitive symptoms and slow down the disease’s progression often work by increasing acetylcholine in the brain and stimulating acetylcholine activity throughout the brain (103-112).  

Parkinson’s disease is another neurodegenerative disorder that is linked to low acetylcholine levels in the brain (113).  

Too little acetylcholine in the brain can also contribute to the poor cognition and psychosis seen in people suffering with schizophrenia (114-115).  

It’s also been found that patients with relapsing-remitting multiple sclerosis have lower acetylcholine levels (116).  

Lastly, children with autism may lack acetylcholine in their brain, which can contribute to their intellectual impairment. But increasing acetylcholine can improve cognitive and social symptoms (117-118).  

It’s also important to point out that many prescription medications are anticholinergic, meaning they reduce acetylcholine and inhibit the physiological action of acetylcholine in the brain.  

I used to be on several prescription drugs that were anticholinergic, and I experienced a gradual decline in my cognition. 

But once I started following and implementing some of the steps below, I noticed an improvement in cognitive function since they increased my levels of acetylcholine.  

I still follow much of the advice below because it helps me focus, remember and learn more effectively. 

The Best Choline Supplements to Increase Acetylcholine in the Brain

One of the best and most straightforward approaches to increasing acetylcholine levels is by supplementing with choline. 

Choline is an essential nutrient, meaning it can’t be made by the body. You must consume it through your diet. 

Unfortunately, most people don’t eat enough choline because very few foods in the Western diet contain high amounts of it. 

This is a huge problem because choline is a precursor to acetylcholine. It’s one of the important building blocks that the brain needs to make acetylcholine. You need to eat enough choline to synthesize enough acetylcholine in your brain. 

And in one study, researchers found that a higher intake of choline was associated with better cognitive performance (79).  

There are several types of choline supplements on the market, and many of them claim to increase choline and boost acetylcholine levels in the brain.  

But unfortunately, many of them are not effective at increasing choline levels in the brain and raising acetylcholine.  

I’ve tried all of the main choline supplements over the years.  

And I’ve found the two below to be the most effective and best options.  

That’s why they're now both included in the Optimal Brain supplement. 

1. Citicoline

Citicoline (also known as CDP-Choline) is one of the most bioavailable supplemental forms of choline. 

It has anti-inflammatory and neuroprotective effects. 

Research shows that citicoline increases choline levels in the brain (1).  

Since choline helps produce acetylcholine, citicoline also increases acetylcholine in the brain (2, 5-6).  

Researchers have found that citicoline increases the synthesis and release of acetylcholine in the brain after traumatic brain injury. It also increases the number of acetylcholine receptors in your brain (4,7).  

As a result, supplementing with citicoline can improve cognition, working memory and verbal memory, and attention (80-81).  

Citicoline significantly improves my focus and mental energy. That’s why it’s in the Optimal Brain supplement.  

Make sure you read this article to learn more about the remarkable benefits of Citicoline.

2. Alpha GPC

Alpha GPC is another excellent supplemental form of choline. It’s very effective at reaching the brain and improving cognitive function.  

Researchers have found that Alpha GPC enhances cognition and improves learning and memory by increasing the release of acetylcholine in the brain (8).  

One study found that it increases levels of acetylcholine in the frontal cortex region of the brain, which improves memory, judgment and decision making (10).  

Alpha GPC can also increase the synthesis of acetylcholine in the brain, which can help treat dementia (9).  

Alpha GPC is in Optimal Brain along with citicoline.  

Make sure you read this article to learn more about the remarkable benefits of Alpha GPC, the optimal dosage, and the best way to take it.

The Best Foods and Nutrients to Increase Acetylcholine in the Brain

3. Pantethine

Pantethine is the bioactive form of Vitamin B5.  

It’s the precursor to coenzyme A. And coezyme A plays a key role in the synthesis of acetylcholine. 

So supplementing with pantethine can lead to an increase in the synthesis of acetylcholine in the brain (11-13). 

Researchers have found that chronic alcohol consumption is known to deplete pantethine in the brain. This then inhibits coenzyme A and reduces levels of acetylcholine in all areas of the brain (11-13). 

So it’s best to avoid alcohol if you want to increase your acetylcholine levels. 

And if you do drink alcohol regularly, definitely supplement with pantethine so that you can maintain your acetylcholine levels. 

Pantethine is one of my favourite supplements for energy, focus and motivation.  

That’s why I included it in the Optimal Energy supplement. 

Pantethine is also a key part of Dr. Bredesen’s protocol for preventing dementia.  

4. Acetyl-L-Carnitine

Acetyl-L-carnitine (ALCAR) is an acetylated form of the amino acid carnitine.  

It’s been shown to have neuroprotective and cognitive-enhancing effects.  

It’s often used as a natural brain booster by people of all ages because it supports brain cells, enhances cognition, and increases alertness. 

One reason it works so well is because it’s the precursor to acetylcholine and increases levels of acetylcholine in the brain. It also activates acetylcholine receptors in the brain (14-15).  

As a result, researchers believe it should be used to treat cognitive decline (16).  

I find that ALCAR personally gives me a big boost in cognitive energy and resilience. It keeps me motivated to do complex tasks that require optimal brain function.  

It’s included it in the Optimal Brain supplement. 

Make sure you read this article to learn more about the remarkable benefits of ALCAR.

5. Zinc

Zinc is an essential mineral for brain health.  

Unfortunately, it’s estimated that 2 billion people in the world are deficient in zinc, and several studies show that even subclinical zinc deficiency impairs brain function (75-77). 

That’s a huge problem. 

Because studies show that zinc significantly inhibits acetylcholinesterase, an enzyme that breaks down and reduces acetylcholine. As a result, it increases acetylcholine levels (23). 

Researchers have also found that zinc activates acetylcholine receptors in the brain (24-25).  

I created and take the Optimal Zinc supplement to make sure my zinc levels are optimal. I created it because I want to give my clients and readers the very best zinc supplement so that they can experience superior results. I have found that many zinc supplements on the market fall short.  Optimal Zinc includes several other nutrients (co-factors) that increase the absorption of zinc.  

Besides supplementing with zinc, you should also eat plenty of healthy, whole foods that contain zinc. 

Some of the best foods to optimize your zinc levels include:

• Oysters 

• Grass-fed beef 

• Pumpkin seeds 

• Cashews 

• Mushrooms 

• Spinach  

These foods are included in my Free Grocery Shopping Guide for Optimal Brain Health.  

Check out my previous post all about zinc for more steps you can take to increase your zinc levels. 

6. Epigallocatechin Gallate

Epigallocatechin-3-Gallate (EGCG) is the main polyphenol found in green tea.  

It’s been shown to have anti-inflammatory and neuroprotective effects. 

Research shows that EGCG improves cognitive function by increasing cholinergic neurotransmission in the brain (26).  

I personally drink organic green tea regularly, usually in place of coffee on days when I’m relaxing. 

However, it’s important to keep in mind that the body isn't very good at absorbing EGCG from green tea and distributing it to the brain and other tissues.  

That's why researchers often use large dosages of concentrated EGCG in their studies instead of green tea.  

But unfortunately, large dosages of concentrated EGCG have been shown to cause liver toxicity.  

So you could supplement with large dosages of concentrated EGCG and see some benefits.  

But you'd be damaging your liver at the same time.  

Not good.  

So what should you do? How do you absorb EGCG and get the amazing benefits of it without damaging your liver?  

You take it with Vitamin C.  

Research shows that you can enhance the absorption and availability of EGCG by taking it with Vitamin C. 

That's why the Optimal Antiox supplement includes a small and safe amount of EGCG, plus 500 mg of Vitamin C.  

This significantly enhances the absorption of EGCG, and ensures you get all the brain and mental health benefits of EGCG (without the harm).  

7. Grape Seed Extract

Grape seed extract is a supplement high in antioxidants that can help prevent memory loss and improve cognitive function.  

Grape seed extract contains high levels of an antioxidant called proanthocyanidin. 

Proanthocyanidin has been shown to increase acetylcholine levels and decrease the breakdown of acetylcholine in the brain (27).  

And one study found that taking grape seed extract every day can improve attention and memory (78).  

Grape seed extract is included in Optimal Antiox, and it contains 95% proanthocyanidins so that you get optimal results.

8. Magnesium

Magnesium is a vital mineral that participates in more than 300 biochemical reactions in your body.  

Unfortunately, a lot of people are deficient in magnesium.  

This is a shame because magnesium is absolutely essential for optimal brain function. 

Magnesium has been shown to have a strong accelerating action on the synthesis of acetylcholine (28).  

The mineral also increases the effectiveness of drugs that slow down the breakdown of acetylcholine (29). 

Since most people are deficient, magnesium is one of the three supplements that I think everyone should be taking every day.  

Epsom salt baths are another great way to increase your body’s intake of magnesium. 

You should also make sure you’re eating enough magnesium-rich foods on a regular basis, including:  

• Spinach 

• Chard 

• Pumpkin seeds  

• Almonds  

• Avocado  

• Dark chocolate  

• Bananas  

These foods are included in my Free Grocery Shopping Guide for Optimal Brain Health. 

9. Manganese

Manganese is an important trace mineral for human health. It acts as a cofactor, helping many enzymes carry out their functions in the body. 

Manganese has been shown to increase the synthesis of acetylcholine (30).  

Hazelnuts and macadamia nuts contain high levels of manganese, while leafy green vegetables, tea, chocolate and some fruits contain moderate levels. These foods are included in my Free Grocery Shopping Guide for Optimal Brain Health. 

However, it’s important to note that you shouldn’t consume too much manganese.  

In excess, manganese is neurotoxic and can lead to manganism, a neurodegenerative disorder that causes dopaminergic neuronal death and symptoms similar to Parkinson's disease.  

So I don’t recommend supplementing with very large doses of manganese.  

The small amount of manganese in Optimal Antiox is fine though.

10. Curcumin

Curcumin is the most heavily researched compound within turmeric, the spice that gives curry its yellow colour.  

It’s one of my favourite natural compounds for the brain. 

One reason is becayse the curcuminoids in turmeric significantly inhibit the breakdown of acetylcholine, increasing levels in the brain. As a result, turmeric can improve memory and help treat Alzheimer's disease (31).  

Curcumin has also been shown to enhance the activity of acetylcholine in the brain (32-33).  

Curcumin is included in the Optimal Energy supplement. 

Since curcumin is a fat soluble, take it with a fatty meal. 

11. Coffee

Coffee and caffeine are excellent for brain health.  

There is lots of research showing they are very healthy and can lower the risk of developing neurodegenerative diseases.  

One reason is because they can help optimize acetylcholine levels.  

Research shows that caffeine enhances the release of acetylcholine and increases acetylcholine levels in the brain, particularly in the hippocampus, which is the “memory center” of the brain (17-18).  

I recently cut out coffee completely but I used to drink this high-quality coffee. 

You can also just take pure caffeine tablets if you want.

Coffee and caffeine can disrupt sleep though, so make sure you don’t drink it in the evening close to bed.  

Some people like me are really sensitive and have to stop drinking it very early in the day so that it doesn’t disrupt their sleep. I would have my last cup sometime between 10 in the morning and noon. Any later than that and it disrupted my sleep. 

It's also a good idea to try to consume the whole coffee fruit, instead of just coffee or pure caffeine.  

Traditionally, the coffee bean is extracted from the coffee fruit for roasting. And the surrounding fruit is discarded.  

But that’s a problem because the coffee fruit contains several healthy compounds not found in coffee beans themselves.  

And researchers have found that consuming whole coffee fruit concentrate can significantly enhance cognitive functioning.  

That’s why I included coffee fruit in the Optimal Brain supplement. 

12. Eggs

Eggs are one of the richest food sources of choline. 

And research shows that eating eggs can lead to a significant increase in choline levels in the blood and in the brain (19-20).  

I eat at least 3 eggs every day. They are full of nutrients and excellent for brain health. You should try to find pastured eggs from a local farmer in your area.  

Eggs are included in my Free Grocery Shopping Guide for Optimal Brain Health. 

13. Beef Liver

Beef liver is another very rich source of choline. 

And research shows that eating liver can lead to a significant increase in choline levels in the blood and in the brain (19-20). 

Beef liver is one of my three top foods I recommend eating for optimal brain health. 

It’s included in my Free Grocery Shopping Guide for Optimal Brain Health. 

I don’t like the taste of cooked liver, so I take desiccated beef liver capsules instead.  

14. Uridine

Uridine is a natural compound commonly found in beer. 

I definitely don’t recommend drinking beer, but supplementing with pure uridine can protect the brain, enhance cognition, and increase mood and motivation. 

Researchers have found that supplementing with uridine increases acetylcholine concentrations in the brain (3).  

It’s important to note that uridine in food is not bioavailable, and no food has been shown to increase blood levels of uridine (74).  

So you’ll need to supplement with it. 

Uridine is synergistic with omega-3 fatty acids and choline, meaning they all work better when you take them together.  

15. Wild Blueberries

If you want to improve your cognitive performance, eating lots of fruits and vegetables is definitely something you’ll want to do regularly.  

Wild blueberries are particularly potent because of they are so rich in polyphenols. 

The polyphenols in wild blueberries have been shown to significantly improve learning and memory by increasing acetylcholine levels in the brain (21-22).  

If you eat blueberries, make sure they are wild because they are richer in polyphenols.  

I buy wild blueberries every time I go grocery shopping. 

They are included in my Free Grocery Shopping Guide for Optimal Brain Health.  

I try to eat one cup of them every day to support my brain health.  

Alternatively, you can take a blueberry extract.

In fact, most researchers use a concentrated blueberry extract instead of actual blueberries when they study the beneficial health effects of blueberries. 

It’s actually less expensive in the long run to take an extract than eat blueberries every day, but I just prefer to eat actual blueberries. It’s more enjoyable.  

You can also drink blueberry juice if you want. There is research showing that blueberry juice improves cognitive function in the elderly. 

Besides increasing acetylcholine, wild blueberries also improve brain health by increasing BDNF and improving brain blood flow. 

16. Omega-3 Fatty Acids

Omega-3s fatty acids are the highest quality fats for the brain and increasing your intake of them is one of the most impactful actions you can take to promote the normal functioning of your brain and nervous system.  

They have been shown in many studies to significantly reduce brain inflammation; improve memory, mood and cognition; and protect against mild cognitive impairment, dementia and Alzheimer's disease. 

Research also shows that omega-3 fatty acids increase acetylcholine levels in the brain (34-35).  

It’s important to consume enough omega-3 fatty acids because they are essential fats that your body cannot produce itself.  

Omega-3 fatty acids are found primarily in cold water fish, including:  

• Salmon  

• Black cod  

• Sablefish  

• Sardines  

• Herring  

These foods are included in my Free Grocery Shopping Guide for Optimal Brain Health. 

Unfortunately, most people don't consume enough omega-3 fatty acids through their diet.  

That’s why I recommend supplementing with krill oil, a special kind of fish oil that contains the essential omega-3 fatty acids.  

The Best Herbal Supplements to Increase Acetylcholine in the Brain

There are many different herbs and natural plant compounds that can increase acetylcholine levels.

They usually work by inhibiting acetylcholine esterase, the enzyme responsible for breaking down acetylcholine in the brain.

17. Ginkgo Biloba

Ginkgo Biloba is a plant that has been used in China for thousands of years to treat a number of health problems.  

It’s one of the top-selling natural supplements in the world, and it’s even a prescription herb in Germany.  

Ginkgo Biloba extract is most commonly used to improve brain health because it increases brain blood flow and improves memory, mood, mental energy, and attention in both healthy and unhealthy individuals. 

Ginkgo biloba extract has been shown to enhance cognition by increasing acetylcholine levels in the prefrontal cortex of the brain (42, 45).  

In one study, it significantly increased acetylcholine in the hippocampus, which is the area of the brain involved in memory (41). 

Another study found that it also inhibits acetylcholine esterase, the enzyme responsible for breaking down acetylcholine. As a result, researchers think it could be used to treat dementia and Alzheimer’s disease (43-44).  

Ginkgo Biloba is included in the Optimal Brain supplement. 

18. Ginseng

Researchers have found that several types of ginseng significantly reduce the breakdown of acetylcholine (52).  

They also increase the synthesis of acetylcholine in the brain, which can reverse memory loss (53).  

The best form of ginseng that I have personally benefited the most from is American Ginseng (Panax quinquefolius).  

I find that it improves my memory and clears brain fog very quickly.  

Research shows that American Ginseng enhances brain function by stimulating the production and release of acetylcholine in the brain (54-55).  

One study found it can recover the cognitive function by enhancing acetylcholine levels (56).  

19. Huperzine A

Huperzine A is a natural compound found in the Chinese herb Huperzia serrata.  

It has neuroprotective effects, and significantly improves cognition in animals and humans (40).  

It's been shown to block acetylcholine esterase, the enzyme responsible for breaking down acetylcholine (39).  

As a result, it can increase acetylcholine levels in the brain, improving learning and memory (36).  

A systematic review concluded it can help reduce cognitive decline and slow down the development of neurodegenerative disorders (38-39).  

And in China, it’s approved and prescribed to treat Alzheimer’s disease (37).  

20. Bacopa

Bacopa monnieri is a medicinal herb that enhances cognition.  

It’s most commonly used to improve memory and reduce symptoms of dementia (48).  

Research shows that bacopa blocks the breakdown of acetylcholine and increases the production of acetylcholine (46, 49). 

One study found that it can even reverse the memory loss caused by anti-cholinergic drugs (47).  

Other studies show that it significantly improves learning and memory by significantly reducing the breakdown of acetylcholine (50-51).  

Besides improving memory and cognition, I have found bacopa very relaxing and good at reducing anxiety and stress. 

So it’s a good option if you’re looking for something to increase acetylcholine and relieve anxiety at the same time.  

21. Gotu Kola

Gotu Kola (Centella asiatica) is a traditional herb with antioxidant and anti-inflammatory properties.  

It’s been used for centuries in Ayurvedic and traditional Chinese medicine to enhance cognition.  

Studies show that it enhances learning and memory by inhibiting the breakdown of acetylcholine in the brain (58-60).  

It’s even been shown to reduce the formation of amyloid plaques, which occurs in the brains of people with Alzheimer’s disease (57).  

It's important to point out that the Gotu Kola plant soaks up heavy metals from the soil. So you need to find a high-quality, organic source that doesn’t contain heavy metals.  

22. Galantamine

Galantamine is an alkaloid isolated from the plant Galanthus woronowii. 

It’s commonly used to treat mild to moderate Alzheimer’s disease because it can improve memory, cognitive performance, activities of daily living and behavioral symptoms (62, 64).  

Research shows that it maintains acetylcholine levels by slowing down the breakdown of acetylcholine in the brain (61).  

It also stimulates acetylcholine activity throughout the entire brain (63).  

23. Rhodiola

Rhodiola, also known as golden root or arctic root, is a Traditional Chinese and Scandinavian herb.  

It’s one of the most popular adaptogens used to increase physical and mental stamina. 

Rhodiola has been shown to improve learning and memory by reducing the breakdown of acetylcholine (65-67).  

As a result, researchers think it is a good candidate for the treatment of dementia and other memory disturbances (65).  

I personally take this rhodiola supplement. I don't take it every day, only when I need an extra boost in brain function and cognitive energy. It’s especially useful after stressful periods of pushing myself too hard. It helps me recover faster.  

Rhodiola also boosts dopamine levels and induces autophagy in the brain.  

Be sure to check out this post to learn more about the benefits of rhodiola. 

24. Rosemary

Rosemary (Rosmarinus officinalis) is a medicinal plant rich in polyphenols and flavonoids. 

It has antidepressant effects by boosting cholinergic activity in brain cells (68).  

It also significantly reduces the breakdown of acetylcholine (69).  

Researchers found that simply inhaling rosemary essential oil can improve cognitive performance by preventing the breakdown of acetylcholine (70).  

Important Hormones That Increase Acetylcholine in the Brain

Hormones levels can also significantly impact your acetylcholine levels. Below are three main hormones that you should optimize.

25. Estrogen

Estrogen is the primary female sex hormone and responsible for the development and regulation of the female reproductive system. 

Increasing estrogen levels has been shown to significantly increase the release of acetylcholine in the frontal cortex of the brain (71).  

I recommend both men and women get their hormone levels checked regularly, and then optimize them if they want to optimize brain function and feel their best.  

You can check your estrogen levels here. 

26. Insulin

Insulin is a hormone that significantly affects brain function.  

Researchers have found that it passes the blood-brain barrier and acts on insulin receptors directly within the brain.  

Unfortunately, many people today develop insulin resistance within the brain.  

When this happens, there is a reduction in cognitive function.  

So in a new therapeutic approach, commercially-available insulin (Novalin R) is being prepared and added to nasal spray bottles, and sprayed and inhaled through the nose to support the brain and mental health. 

Intranasal insulin has been reported to significantly enhance memory, increase mental energy and reduce brain fog. 

One possible way it does this is by increasing acetylcholine levels in the brain.  

Research shows that insulin improves memory by enhancing cholinergic function and inhibiting the breakdown of acetylcholine in the brain (72). 

Intranasal insulin also improves brain blood flow and increases the formation of new synapses in the brain. 

If you’re interested in learning more about intranasal insulin, I previously wrote a full article about it. You can read that here. 

27. Melatonin

Melatonin is a hormone released by your pineal gland, a small gland in your brain. You can also take it as a supplement. 

It helps control your circadian rhythm, and adequate levels of melatonin are necessary to fall asleep quickly and sleep deeply throughout the night. 

Research shows that melatonin improves memory by enhancing cholinergic function and inhibiting the breakdown of acetylcholine (73). 

This sleep supplement, which contains magnesium and a number of other natural compounds that I’ve used over the years to promote the production of melatonin.

But I work with my clients so that they can naturally produce more melatonin and maximize the quality of their sleep without so many supplements. We have free online workshop that talks about how you can work with us. You can register for the workshop here.

Enjoy This Article? You Might Also Like My FREE Food Guide for Optimal Brain and Mental Health!

CLICK HERE TO DOWNLOAD THE FREE GUIDE

Live Optimally,

Jordan Fallis

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References: 

(1) https://www.ncbi.nlm.nih.gov/pubmed/16942753 

(2) https://www.ncbi.nlm.nih.gov/pubmed/18289004 

(3) https://www.ncbi.nlm.nih.gov/pubmed/17184749 

(4) https://www.ncbi.nlm.nih.gov/pubmed/9104933 

(5) https://www.ncbi.nlm.nih.gov/pubmed/15005642 

(6) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4061873/ 

(7) https://www.ncbi.nlm.nih.gov/pubmed/7958722 

(8) https://www.ncbi.nlm.nih.gov/pubmed/24156263 

(9) https://www.ncbi.nlm.nih.gov/pubmed/23387341 

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The 25 Best Natural Supplements Proven to Reduce Depression

In this article, I want to share with you my favourite natural supplements for relieving depression.  

Research shows that there are many natural antidepressants that are just as effective as prescription antidepressants, but without adverse effects. 

After I came off medication, I relied on many of them to reduce depression and improve my mood and energy.  

Depression is complex, and there are often numerous underlying root causes.  

But these natural options will support you and prop you up while you seek and resolve the root causes of your depression.  

I’ve tried hundreds of natural supplements over the years, and these are the most effective ones for depression.  

They’ve really helped me, and I’ve seen other people get better with them as well. 

Read on to discover the best evidence-based supplements for treating depression. 

The Best Vitamin and Mineral Supplements For Depression

1. Magnesium

Magnesium is a vital mineral that participates in more than 300 biochemical reactions in your body.  

Unfortunately, a lot of people are deficient in magnesium.  

This is a shame because magnesium is absolutely essential for the proper functioning of your nervous system and optimal neurotransmitter activity. 

Research clearly shows there are links between low magnesium intake, magnesium deficiency, and depression and suicide (26-28, 34-35).  

Several studies also show that magnesium supplementation improves depressive symptoms in people with depression, including people with postpartum depression, premenstrual syndrome, and chronic fatigue syndrome (29-32).  

Sometimes even just one week of supplementing with magnesium can improve mood and reverse symptoms of depression (33).  

Since most people are deficient, magnesium is one of the three supplements that I think everyone should be taking every day. 

Epsom salt baths are another great way to increase your body’s intake of magnesium.  

You should also make sure you’re eating enough magnesium-rich foods on a regular basis, including: 

• Spinach  

• Chard  

• Pumpkin seeds  

• Almonds  

• Avocado  

• Dark chocolate  

• Bananas 

These foods are included in my Free Grocery Shopping Guide for Optimal Mental Health.  

2. Vitamin D

Vitamin D is a fat-soluble vitamin that your skin synthesizes when exposed to the sun.  

Unfortunately, Vitamin D deficiency is widespread and has become a major global health problem. Researchers estimate that 50% of people are at risk of Vitamin D deficiency. 

This is a huge concern because every tissue in your body has Vitamin D receptors, including the brain, so a deficiency can lead to costly physiological and psychological consequences, including depression. 

Research shows that there is a strong link between Vitamin D deficiency and depression and suicide (36-37).  

Thankfully, several studies shown that Vitamin D3 supplementation reduces depressive symptoms, treats seasonal affective disorder, and lowers suicide risk (38-40).  

Vitamin D helps fight depression because it plays a key role in the production of dopamine and norepinephrine, and protects against the depletion of dopamine and serotonin in the brain (41).  

Ideally, you should get your Vitamin D by going outside and getting sun.  

I try to get sunlight every day during the spring and summer months.  

But most people still don’t get enough Vitamin D from the sun, especially during the winter.  

During the winter months, when there isn't enough sun, I take a Vitamin D3 supplement.

Vitamin D is so critical for optimal brain health, so make sure to check your levels regularly.

If you decide to take a Vitamin D3 supplement, it’s a good idea to take it along with Vitamin K2. They are synergistic and mix well together. 

3. Zinc

Zinc is an essential mineral for mental health, as it plays a key role in neurotransmission and nervous system functioning. 

Unfortunately, it’s estimated that 2 billion people in the world are deficient in zinc, and several studies show that even subclinical zinc deficiency impairs brain function (42-44). 

Researchers have also found that a zinc deficiency increases the likelihood of developing depression, as well as increasing the severity of depression (45).  

But zinc supplementation can definitely help.  

A meta-analysis concluded that taking a zinc supplement is an effective treatment for depression (46).  

In one study, 50 people took 30 mg of zinc for 12 weeks, and their mood significantly improved, and their BDNF levels increased as well (47-49).  

So if you struggle with depression, it’s quite possible you’re deficient, and you’ll want to consider taking a zinc supplement to optimize your levels. 

I created and take the Optimal Zinc supplement to make sure my zinc levels are optimal. I created it because I want to give my clients and readers the very best zinc supplement so that they can experience superior results. I have found that many zinc supplements on the market fall short. Optimal Zinc includes several other nutrients (co-factors) that increase the absorption of zinc. 

Some of the best foods you should eat to optimize your zinc levels include: 

• Oysters  

• Grass-fed beef  

• Pumpkin seeds

• Cashews  

• Mushrooms  

• Spinach 

These foods are included in my Free Grocery Shopping Guide for Optimal Brain and Mental Health. 

Check out my previous post all about zinc for more steps you can take to increase your zinc levels. 

4. Methylfolate

Folate (Vitamin B9) is an essential B vitamin that plays a key role in methylation, one of the most important processes in your body and brain for optimal energy and nervous system function.  

Researchers have found that if you are depressed, you likely have lower levels of folate circulating in your blood, and people with low blood folate are at greater risk for developing depression (88).  

Good dietary sources of natural folate include: 

• Leafy greens  

• Asparagus  

• Broccoli  

• Cauliflower  

• Strawberries  

• Avocado  

• Beef liver  

• Poultry

These foods are included in my Free Grocery Shopping Guide for Optimal Brain and Mental Health. 

However, eating folate-rich foods sometimes isn’t enough. In fact, many people don't get enough folate from food because cooking and food processing destroy natural folates (103). 

People with depression often need to supplement with methylfolate to get the full benefits.  

In one study, six months of methylfolate supplementation reduced symptoms of depression in patients with clinical depression and schizophrenia (92).  

Research also shows that taking methylfolate alongside an antidepressant makes the antidepressant more effective (93).  

Researchers have even suggested that folate supplementation should be a first-line treatment for depression (104). 

Methylfolate works because it lowers homocysteine levels, stimulates serotonin receptors in the brain, and plays a key role in the production of dopamine (94-102).  

5. Vitamin B12

“Lack of understanding of B12 is one of the greatest tragedies of modern medicine.”

— Dr. James Greenblatt, Integrative Psychiatrist

Having sufficient levels of Vitamin B12 is necessary for optimal brain and mental health.  

Unfortunately, a deficiency is very common, especially in older individuals and vegetarians and vegans.  

Even if you eat meat and you’re young, you may still have a deficiency.  

Poor gut health and even psychiatric medications can cause a deficiency. 

In fact, it’s estimated that almost 40% of Americans are deficient today. 

Numerous studies have shown that having a deficiency in Vitamin B12 leads to symptoms of depression (136-142). 

But supplementation can help. 

Research shows that supplementing with Vitamin B12 for six weeks can reduce depressive symptoms in depressed patients (143).  

In one study, Vitamin B12 supplementation lowered homocysteine levels and reduced depression in more than 200 people (144).  

If you decide to supplement, avoid the semisynthetic version of B12 (cyanocobalamin) and instead take the methylated form (methylcobalamin or methyl-B12).  

Methyl-B12 is better absorbed and more biologically active. 

Besides methyl-B12 and methylfolate, you should also consider supplementing with the rest of the B vitamins. 

There is evidence to suggest that many people with depression are also deficient in Vitamin B1, B2, B3 and B6, and supplementing with them can help reduce, prevent and lower the risk of depression (145-151).  

Vitamin B12 is also found in animal foods, and beef liver is a really good source. I take beef liver capsules because I don’t like the taste of liver. 

The Best Spices and Herbal Supplements For Depression

6. Rhodiola

Rhodiola, also known as golden root or arctic root, is a Traditional Chinese and Scandinavian herb.  

It’s one of the most popular adaptogens used to increase physical and mental stamina. 

It can also reduce depression (9).  

In one study, rhodiola significantly reduced symptoms of depression and emotional instability in people with mild and moderate depression (7).  

Another study found that it was almost as effective as Zoloft, a commonly prescribed antidepressant, but it was better tolerated and it didn’t cause nearly as many side effects (8).  

Plenty of animal research also shows that rhodiola has antidepressant effects by lowering cortisol, and restoring serotonin, dopamine and norepinephrine (10-16).  

I personally take a rhodiola supplement some of the time. I don't take it every day, only when I need a boost in mood and energy.  

Be sure to check out this post to learn more about the benefits of rhodiola, above and beyond just reducing depression. 

7. Ginseng

Ginseng is known for its anti-stress effects. 

But it also has antidepressant effects (70).  

More than one study has shown that ginseng reduces depression and increases quality of life (71-72).  

Ginseng has been shown to work because it reduces inflammation and increases dopamine, serotonin and BDNF in the brain (73-76).  

Ginseng is one of my favourite herbal supplements for brain function and depression.

8. St. John’s Wort

St. John’s Wort (Hypericum Perforatum) is a natural medicinal herb with antidepressant effects. It's often prescribed for depression in European countries.  

Researchers have concluded that it’s as effective as pharmaceutical antidepressants for treating depression but has fewer adverse effects (105-107). 

A double-blind, randomized control trial showed that St. John’s Wort can prevent depression from developing, and delay relapses in depression (108).  

It's been found to work by increasing dopamine signaling and increasing serotonin receptors (109-111). 

I took a St. John’s Wort supplement years ago for my depression. It helped me, but I eventually stopped taking it and working on fixing the true, underlying causes of my depression instead. 

In my experience, it’s best for people who are struggling with mild or moderate depression.  

It’s important to note that you shouldn’t take St. John’s Wort if you’re already taking antidepressant medication. They don’t mix well.  

9. Ginkgo Biloba

Ginkgo Biloba is a plant that has been used in China for thousands of years to treat a number of health problems. 

It’s one of the top-selling natural supplements in the world, and it’s even a prescription herb in Germany. 

It’s most commonly used to improve brain health because it increases brain blood flow and improves memory, mental energy and attention in both healthy and unhealthy individuals. It even reduces the risk of dementia and Alzheimer’s disease. 

But researchers have also found that Ginkgo Biloba reduces depression in elderly individuals (123-127).  

Ginkgo Biloba is included in the Optimal Brain supplement.

10. Saffron

Saffron is a spice derived from the Crocus sativus plant.  

It has a number of health benefits due to the medicinal compounds within it. 

Researchers have found that saffron is effective at reducing depression in people with mild to moderate depression (127-128).  

More than one study shows that saffron works just as well as SSRI antidepressants, reducing depression without side effects (129-131).  

Saffron has also been shown to inhibit the reuptake of serotonin, dopamine and norepinephrine, similar to pharmaceutical antidepressants (132). 

11. Curcumin

Curcumin is the most heavily researched compound within turmeric, the spice that gives curry its yellow colour.  

It’s one of my favourite natural compounds for the brain. 

Researchers have repeatedly found that curcumin reduces depressive symptoms in patients with major depression (84-86). 

In one study, curcumin reduced depression in more than 100 people after six weeks of supplementation (87).   

It also reduces inflammatory markers and cortisol levels, and increases BDNF levels, all of which are involved in depression (87). 

The Best Amino Acid Supplements For Depression

12. Acetyl-L-Carnitine (ALCAR)

Acetyl-L-carnitine (ALCAR) is an acetylated form of the amino acid carnitine. It’s been shown to have neuroprotective and cognitive-enhancing effects. 

It’s often used as a natural brain booster because it increases alertness and supports brain cells.  

Researchers have found that ALCAR is quite effective at alleviating chronic fatigue, improving mood and treating depression (17-18).  

In one study, supplementing with ALCAR for 1 to 2 months reduced depression in elderly individuals (19). 

And another study showed that ALCAR can reduce depression in people with chronic depression. Twelve weeks of supplementation reduced their depressive symptoms just as effectively as an antidepressant (20).  

It works because it supports mitochondrial function, and increases BDNF levels and serotonin levels in the brain (21-22).  

I find that ALCAR personally gives me a big boost in mood, motivation, mental energy and resilience. 

That’s why I included it in the Optimal Brain supplement. 

Make sure you read this article to learn more about the remarkable benefits of ALCAR.

13. Theanine

Theanine is a unique amino acid found in tea. It has a number of mental health benefits. 

I take theanine alongside my morning coffee. It definitely improves my mood. It also helps me focus and cancels out the jitters of caffeine. 

In one study, theanine supplementation reduced depressive symptoms and anxiety, and improved sleep and cognitive function in patients with major depression (23).  

Animal research also shows that theanine can alleviate depression in mice that are exposed to chronic stress (24).  

This mental health supplement contains theanine, along with several natural compounds that have helped me manage depression and anxiety over the years. 

Theanine can also be found in green tea, which has also been shown to help reduce depression (25). 

14. DL-Phenylalanine

Phenylalanine is an essential amino acid, meaning that your body cannot create it, and you must obtain it from your diet. 

It plays a key role in the production of dopamine, a critical neurotransmitter that can improve your mood (50).  

People struggling with depression have been shown to have low levels of phenylalanine in their blood and urine (55).  

You can find phenylalanine in from protein-rich foods, such as: 

• Chicken  

• Beef  

• Turkey  

• Seafood  

• Eggs  

• Bananas  

• Almonds  

• Avocados  

• Pumpkin seeds  

• Sesame seeds

These foods are included in my Free Grocery Shopping Guide for Optimal Brain and Mental Health. 

But I find that supplementing with DL-Phenylalanine (DLPA), a special supplemental form of phenylalanine, is much more effective than simply eating foods with phenylalanine. 

In one study, 23 depressed patients took DLPA every day for 15 days. At the end of the 15 days, 17 of them had completely overcame their depression, and they didn't experience adverse side effects (51).  

Another 3-week study found very similar results (52).  

Researchers have even concluded that DLPA is just as effective as prescription antidepressants. And people who don’t respond to pharmaceutical antidepressants often get significantly better when they take DLPA (53-54).  

Even if you take medication, research shows that combining DLPA with antidepressants leads to greater increases in mood than simply taking an antidepressant alone (56).  

Yet unlike antidepressants, you can feel the effects of DLPA quickly (within a few hours) and in some cases, it can “terminate depression within 2 to 3 days” (57). 

Not surprisingly, I absolutely love DL-Phenylalanine. It was probably the most important supplement that I took while I transitioned off of antidepressants. 

If you’d like to learn more about DLPA, read this post. 

15. N-Acetyl-Cysteine (NAC)

N-Acetyl-Cysteine (NAC) is a modified form of the amino acid cysteine.  

It’s also the precursor to glutathione, your body’s master antioxidant. 

Nowadays, we’re exposed to so many environmental toxins, which cause oxidative stress in the body and deplete our reserves of cysteine and glutathione.  

But supplementing with NAC can increase and normalize your cysteine and glutathione levels. 

This can combat and reduce oxidative stress in your brain, which can then help treat several mental illnesses, including depression.  

In one study, 149 people with moderate depression were given NAC or placebo for eight weeks. The individuals who received NAC experienced a significant reduction in their depression, as well as improvements in their overall functioning and quality of life (58).  

In another six-month study, NAC significantly reduced symptoms of depression in patients with bipolar disorder. It also significantly improved their social and occupational functioning. The researchers concluded that NAC is a safe and effective strategy for depressive symptoms (59).  

Several other studies have examined the effects of NAC on bipolar disorder and found that taking NAC daily can significantly improve and even cause a full remission of depressive symptoms (60-62).  

16. S-adenosyl-L-methionine

S-Adenosyl-l-methionine (SAM-e) is a compound that naturally occurs in the body.  

It’s also available as a supplement.  

It’s most commonly used for treating depression because lowered SAM-e levels are associated with depression. 

Researchers have concluded that SAM-e is an effective and safe option for the treatment of depression. It has beneficial effects similar to conventional antidepressants (77-78, 82-83).  

In one study, people who hadn't responded to SSRI antidepressants took SAM-e for six weeks, and it significantly reduced their symptoms of depression (79).  

In another study, 20 healthy individuals received infusions of SAM-e or a placebo for seven days. The researchers scanned and studied the brains of the participants during the study. And it was confirmed that SAM-e is an antidepressant because it targets and supports brain regions involved in depression (81).  

It has also been shown to increase serotonin and dopamine activity in the brain, and inhibit the reuptake of norepinephrine (80).  

The great thing about SAM-e is that it works fairly quickly, as people usually notice benefits within the first few days of taking it, and it doesn’t cause severe side effects like pharmaceutical antidepressants (83).  

I took a SAM-e supplement after coming off psychiatric medication and it significantly helped me by improving my mood and energy.

17. Sarcosine

Sarcosine is an amino acid derivative that is naturally found in egg yolks, turkey, ham, vegetables and legumes. 

Supplementing with sarcosine has been shown to significantly reduce symptoms of depression without side effects (116, 119).  

In one study, sarcosine was found to be significantly more effective at treating major depression than citalopram (a common SSRI antidepressant). 

Patients who received sarcosine were much more likely to improve, improved much more quickly, and were less likely to drop out of the study than patients that received citalopram (117).  

Animal research also shows that sarcosine has antidepressant effects (118).  

You’ll have to supplement with sarcosine for it to improve your mood. The amount of sarcosine in food is too small to have a beneficial effect. 

It has impressive antidepressant and anti-anxiety effects, but without any of the nasty side effects that are common with pharmaceutical antidepressants and benzodiazepines.  

18. Phosphatidylserine

Phosphatidylserine is a fat-soluble amino acid that is known to support cognitive function.  

High amounts of phosphatidylserine are in the brain, and supplementation has been shown to improve attention, learning and memory. 

But researchers have also found that phosphatidylserine can also reduce depression. 

In one study, supplementing with phosphatidylserine induced consistent improvement of depressive symptoms, memory and behaviour in elderly individuals with depression (121).  

Animal research also shows that phosphatidylserine has antidepressant effects. In fact, the antidepressant effects are more prominent in rats than the cognitive-enhancing effects (122).  

I personally take phosphatidylserine every day. It's included in the Optimal Brain supplement. 

Make sure you read this article to learn more about the remarkable benefits of Phosphatidylserine.

The Best Food-Based Supplements For Depression

19. Omega-3 Fatty Acids

Omega-3s fatty acids are the highest quality fats for the brain and increasing your intake of them is one of the most impactful actions you can take to promote the normal functioning of your brain and nervous system. 

They have been shown in many studies to significantly reduce brain inflammation; improve memory, mood and cognition; and protect against mild cognitive impairment, dementia and Alzheimer's disease. 

Researchers have also found that levels of omega-3 fatty acids are significantly lower in individuals with depression (63-64).  

It’s important to consume enough omega-3 fatty acids because they are essential fats that your body cannot produce itself. 

Omega-3 fatty acids are found primarily in cold water fish, including: 

• Salmon  

• Black cod  

• Sablefish  

• Sardines  

• Herring 

These foods are included in my Free Grocery Shopping Guide for Optimal Mental Health.  

Unfortunately, most people don't consume enough omega-3 fatty acids through their diet. 

That’s why I recommend supplementing with krill oil, a special kind of fish oil that contains the essential omega-3 fatty acids.  

Studies show that omega-3 fatty acid supplements are effective at treating clinical depression. They also improve mood in people who haven’t been diagnosed with depression, but have depressive symptoms (65-66. 68-69).  

One way they work is by reducing inflammation in the brain, which is strongly linked to depression (67).

Make sure you also check out this article for 22 other effective ways to reduce inflammation in the brain.

20. Probiotics

As you probably already know, the health of your gut (and the bacteria within it) significantly influence your brain and mental health.  

In fact, people who have been diagnosed with gut diseases are more likely to be diagnosed with depression (1).  

But luckily, there’s a solution. 

High-quality research shows that probiotic supplements can significantly reduce depressive symptoms in both healthy and depressed individuals (2-4).  

Studies also show that the neurotransmitter serotonin is produced in the gut.  

By taking a probiotic supplement, you can enhance the diversity of the bacteria in your gut, create a better environment for the synthesis of serotonin, and therefore increase serotonin levels and activity in your brain (5).  

Probiotics also reduce inflammation, which tends to be elevated in people with depression (6).  

The best probiotics for depression are Bifidobacterium longum, Lactobacillus acidophilus, Lactobacillus rhamnosus, Bifidobacterium bifidum, and Lactobacillus casei. 

All five of them are included in the Optimal Biotics supplement.  

Check out this post for five other ways to increase the good bacteria in your gut.  

And if you struggle with anxiety, here are 9 probiotic strains that can help. 

21. Uridine

Uridine is a natural compound commonly found in beer.  

I definitely don’t recommend drinking beer, but supplementing with pure uridine can protect the brain, enhance cognition, and increase mood and motivation. 

Uridine supplementation has been shown to reduce depression in young people with bipolar disorder (113).  

Animal studies also show that uridine supplements alleviate depression and increases dopamine in the brains of rats (114-115).  

It’s important to note that uridine in food is not bioavailable, and no food has been shown to increase blood levels of uridine (112). 

So you’ll need to supplement with it.

22. Lion’s Mane Mushroom

Hericium Erinaceus – better known as lion’s mane mushroom – is an edible mushroom with numerous health benefits.  

It’s another one of my favourite supplements for brain health because it reduces inflammation and has antioxidant effects. 

One study found that it reduced depression in 30 women after 4 weeks of supplementation (120).  

This lion’s mane mushroom supplement is the highest-quality that I could find. I spent a lot of time researching and looking into different sources because not all lion's mane supplements are high-quality and effective, and I settled on this one.  

The Best Hormonal Supplements For Depression

23. Melatonin

Melatonin is a hormone released by your pineal gland, a small gland in your brain. You can also take it as a supplement.  

It helps control your circadian rhythm, and adequate levels of melatonin are necessary to fall asleep quickly and sleep deeply throughout the night. 

Researchers have found that people with depression often have low levels of melatonin and a compromised circadian rhythm (257-259). 

Studies also show that supplementing with melatonin at bedtime can lower symptoms of depression. It can also improve the circadian rhythm of various neurotransmitters that are disturbed in people with depression (260-261).  

This sleep supplement contains magnesium and a number of other natural compounds that I’ve used over the years to promote the production of melatonin.

But I work with my clients so that they can naturally produce more melatonin and maximize the quality of their sleep without so many supplements. We have free online workshop that talks about how you can work with us. You can register for the workshop here.

24. Pregnenolone

Pregnenolone is a steroidal hormone naturally manufactured by the body, but it can also be taken as a supplement.  

It’s the precursor to almost all other steroid hormones, including DHEA, progesterone, testosterone, estrogens, and cortisol.  

It’s been shown to enhance memory and reduce fatigue. 

But researchers have found that it can also reduce depression.  

Depressed patients often have low pregnenolone levels, but replenishing pregnenolone levels with supplementation significantly reduces symptoms of depression (133-135).  

Whenever I take pregnenolone, it gives me a big boost in brain function and mental energy. It definitely has an effect. But it doesn’t really improve my mood. In fact, if I take it every day, it starts to make me irritable. So I save it and only take it when I need it.   

Plenty of other people have excellent, consistent results with it though. 

25. Dehydroepiandrosterone

Dehydroepiandrosterone (DHEA) is one of the most abundant circulating steroid hormones in humans. It’s produced in the adrenal glands, the gonads, and the brain, and it’s a precursor to other hormones, including estrogen and testosterone. 

It's also available as a supplement. 

Research shows that low DHEA levels are significantly associated with increased depressive symptoms, and low DHEA levels are often found in depressed patients (270-271).  

And in multiple studies, supplementing with DHEA has been shown to improve mood and reduce depression (272-273).  

Researchers have found that it works because it impacts the activity of several neurotransmitters involved in depression, including dopamine, serotonin and GABA (274).  

26. BONUS: Other Natural Supplements That Can Reduce Depression

Here are numerous other natural supplements that have also been shown to reduce depression and improve mood in humans.

I didn’t include them in the main list because they aren’t my favourite “go-to” solutions for depression.

Plus, they can be “hit-and-miss” and don’t always work for everyone in every situation.

But research still shows they can be quite effective, so they’re worth considering and giving a shot.  

• Tryptophan and 5-HTP (264-269) 

• Valerian (152-155) 

• Lemon Balm (156-158) 

• Kava (159-165) 

• Inositol (166-173) 

• Creatine (174-184) 

• Lavender (185-189) 

• Apigenin, a flavonoid in Chamomile and Bacopa (190-201) 

• Berberine (202-205) 

• Holy Basil (206-207) 

• Coenzyme Q10 (208-209) 

• Lithium orotate (210-211) 

• Ashwagandha (212-213) 

• Agmatine (214-219) 

• Hops (220) 

• Borage Oil (221-222) 

• Vitamin C (223-226) 

• Maca (227)  

• Iron (228) 

• Selenium (229-230) 

• Glutamine (231-232) 

• Trimethylglycine (233-235)

Enjoy This Article? You Might Also Like My FREE Food Guide for Optimal Brain and Mental Health!

CLICK HERE TO DOWNLOAD THE FREE GUIDE

Live Optimally,

Jordan Fallis

Connect with me

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