Our Top Three Supplement Recommendations for Mental Health

At Peak Interactive Wellness, we believe that mental health care should address the whole person — not just symptoms. Alongside therapy, medication management, and lifestyle interventions, targeted supplements for mental health can support the brain and body in healing.

Below are three of the most evidence-informed nutrients we often consider when supporting mood, anxiety, and overall mental wellness — based on the latest research as of 2025.

1. Omega-3 Fatty Acids

Why it matters:
Omega-3 fatty acids — particularly EPA and DHA — are essential for brain health. They influence neurotransmitter balance, reduce neuroinflammation, and support the membranes that allow brain cells to communicate efficiently. These healthy fats are found naturally in salmon, mackerel, sardines, chia seeds, flaxseeds, and walnuts — but are also available in high-quality supplements, including vegan algae-based options.

Recent research highlights:

• A 2025 review showed omega-3 supplementation may help reduce depressive symptoms, particularly in individuals with inflammation or low baseline omega-3 levels.
• Omega-3s have been shown to support cognitive performance and attention in both adults and adolescents, though results can vary based on dose and diet.
• The “Omega-3 Index” is emerging as a potential marker for mental and cardiovascular health, suggesting that individualized testing may help guide supplementation.

Potential benefits:

• Mood support: May ease depressive symptoms and help stabilize mood.
• Stress regulation: Reduces the body’s inflammatory response to stress.
• Brain health: Supports memory, focus, and long-term cognitive resilience.

At Peak, we often integrate omega-3s into treatment for individuals managing depression, anxiety, ADHD, or burnout — especially if dietary intake is low or labs indicate a deficiency.

2. Vitamin D

Why it matters:
Known as the “sunshine vitamin,” Vitamin D plays a critical role in mood regulation and brain function. Many Coloradans are surprised to learn that deficiency is still common, especially during the winter months when sunlight is limited or for those who primarily work indoors.

Recent research highlights:

• Studies continue to link low Vitamin D levels to depression and Seasonal Affective Disorder (SAD), though supplementation outcomes vary across individuals.
• Vitamin D receptors are present in many areas of the brain involved in mood regulation and cognitive function.
• Newer research suggests that maintaining optimal Vitamin D levels (not just avoiding deficiency) may improve resilience, energy, and sleep quality.

Potential benefits:

• Supports mood balance, especially during darker months.
• Enhances cognitive function and focus.
• May reduce fatigue and support immunity, which indirectly benefits mental well-being.

At Peak Interactive Wellness, we often check Vitamin D levels as part of a comprehensive intake. If supplementation is needed, we ensure dosing is personalized — and paired with other lifestyle supports like morning sunlight, movement, and nourishing foods.

3. Magnesium

Why it matters:
Magnesium is sometimes called the “relaxation mineral” — and for good reason. It supports over 300 biochemical reactions in the body, including those involved in mood, sleep, and the stress response. Unfortunately, many people don’t get enough magnesium from diet alone due to modern food processing and soil depletion.

Recent research highlights:

• Magnesium supplementation has been associated with reduced anxiety and improved sleep quality in several studies, though findings remain mixed.
• A 2025 review found that magnesium may help regulate cortisol, the body’s primary stress hormone, improving stress tolerance and emotional balance.
• Some evidence also points to magnesium’s potential role in reducing depressive symptoms, especially when used alongside other treatments.

Potential benefits:

• Reduces anxiety and improves overall calm.
• Supports deeper, more restorative sleep.
• Helps stabilize mood and ease muscle tension from chronic stress.

At Peak, we frequently recommend magnesium glycinate or citrate — gentle, well-absorbed forms — when clients struggle with tension, poor sleep, or high stress. We also emphasize increasing magnesium-rich foods like leafy greens, pumpkin seeds, and lentils.

Putting It All Together: A Holistic Approach to Mental Health

While Omega-3s, Vitamin D, and Magnesium each offer meaningful support for mood and brain function, supplements are just one part of the equation.

At Peak Interactive Wellness, we help you:

• Identify nutrient gaps and order targeted lab work when appropriate.
• Create a plan that combines supplements with evidence-based therapy, medication management, and holistic tools like mindfulness and nutrition counseling.
• Learn how nutrition, movement, and sleep directly affect your mental well-being — and how to build sustainable habits that feel natural.

We believe the most effective treatment is personalized, collaborative, and integrative. Supplements for mental health can support healing, but your recovery is powered by connection, consistency, and care that honors your whole story.

Ready to explore a more holistic approach to your mental health?
Our team at Peak Interactive Wellness is here to help you find balance — mind, body, and spirit. Schedule a consultation to discuss whether nutrient testing or targeted supplementation may support your treatment plan.