Research shows that vitamin D might play an important role in regulating mood and decreasing the risk of depression. A review of 7,534 people found that those experiencing negative emotions who received vitamin D supplements noticed an improvement in their symptoms. [1]


Vitamin E is an important antioxidant that protects cells from damage associated with oxidative stress caused by free radicals.

The brain is highly susceptible to oxidative stress, and high vitamin E levels were repeatedly associated with better cognitive performance.

Due to its antioxidant properties, the ability of vitamin E to prevent or delay cognitive decline has shown to have positive results in clinical trials in both the aging population and Alzheimer’s patients. [2]


Mental health problems such as memory loss, anxiety, depression, irritability, and insomnia are associated with deficiencies in vitamin B1. The brain uses B1 to help convert glucose or blood sugar into energy which means that without it, the brain may not have enough energy to function normally. [3]


Mood Regulation – Vitamin B6 plays an important role in mood regulation which is partly because this vitamin is necessary for creating the neurotransmitters that regulate emotions. This includes serotonin, dopamine, and gamma-aminobutyric acid (GABA). [4]

PMS – Vitamin B6 has been used to treat symptoms of premenstrual syndrome, including anxiety, depression, and irritability, and… Researchers suspect that B6 helps with emotional symptoms related to PMS due to its role in creating neurotransmitters that regulate mood. A small study found that 50 mg of vitamin B6 along with 200 mg of magnesium per day significantly reduced PMS symptoms, including mood swings, irritability, and anxiety, over the course of one menstrual cycle. [5]


Depression – Magnesium plays a critical role in brain function and mood, and low levels are associated with an increased risk of depression. In fact…

An analysis of more than 8,800 people found that those under age 65 with the lowest magnesium levels had a 22% greater risk of depression and supplementing with magnesium may help reduce the symptoms of depression. plus…

A 6-week study also showed that taking 248 mg of magnesium per day decreased symptoms of depression and anxiety, regardless of magnesium status.

Migraine headaches – Migraine headaches can be painful and often cause symptoms such as nausea, vomiting, sensitivity to light and noise and make It hard to focus. Researchers believe that people with migraine are more likely than others to have a magnesium deficiency and several studies suggest that magnesium supplements may even prevent and treat migraine headaches.

Anxiety – Research suggests that magnesium helps treat and prevent anxiety, and…

One study associated increased magnesium intake with a lower risk of depression and anxiety. [6]


The highest amount of zinc in the body is found in our brains and zinc deficiency can lead to symptoms of depression, ADHD, and difficulties with learning and memory. Zinc has also been found to be low in the serum of those suffering from depression, and in fact…

The more depressed someone is the lower their levels of zinc.

Zinc supplementation has been shown to have an antidepressant effect. [7]


Rich in several nutrients like lignans and fiber, Flaxseed has a lot of positive effects on blood pressure. In a study conducted to determine the effect consuming flaxseed has on blood pressure, it was found that consuming flaxseed did slightly reduce both systolic and diastolic measurements. [8]


Manganese is essential for healthy brain function and is often used to help treat specific nervous disorders. Additionally…

Manganese can bind to neurotransmitters and stimulate faster or more efficient movement of electrical impulses throughout your body and as a result, brain function may be improved. [9]


DMAE also known as Deanol does not have many clinical trials. In a small study on people with age related cognitive decline, they found DMAE helped to reduce depression, anxiety and irritability and increased motivation and initiative. [10]


L-glutamine is an amino acid that produces L-glutamate. Glutamate is responsible for attention span, brain energy, learning ability, memory and aids in staying awake. [11]

Green Tea Extract

In a review of multiple clinical trials, they found green tea influences reduction of anxiety, benefits memory and attention and helps activate working memory. [12]


In 2 studies, daily Bacopa significantly improved speed of processing visual information, learning rate, memory, and attention [13]


Choline produces acetylcholine which is a neurotransmitter which is important in regulating memory, mood and intelligence and has shown to help in reduction of anxiety. [14]

N-Acetyl L-Tyrosine

In several studies, Tyrosine was shown to significantly improve working memory during mentally demanding tasks, improve cognitive flexibility (ability to switch between tasks / thoughts). Tyrosine has been shown to benefit people who are sleep deprived by helping them to say alert longer. [15]


Gamma aminobutyric acid (GABA) is an amino acid that works as a neurotransmitter in your brain. It has been shown to help with feelings of anxiety, stress and fear. [16]

Licorice Root

Carbenoxolone a compound derived from licorice root has been shown to inhibit an enzyme in the brain that makes stress related hormones associated with age related mental decline. In a small study, reseraches say licorice root may offer a way to help prevent decline in memory and cognitive skills in older adults. [17]


Small studies on daily supplementation with Boron show an improvement in memory and hand-eye coordination tasks compared to people with low boron levels. [18]


DHA is the main omega-3 fat in your brain. In a review of multiple studies, a higher intake of omega-3 fats was linked to a reduction in mental decline associated with dementia and Alzheimer’s. DHA and EPA have also been shown to aid serotonin associated with reduced risk of depression. [19]

In a clinical trial Phosphatidylserine was shown to support cognitive functions, including the formation of short-term memory, the consolidation of long-term memory, the ability to create new memories, the ability to retrieve memories, the ability to learn and recall information, the ability to focus attention and concentrate, the ability to reason and solve problems, language skills, and the ability to communicate. It also supports locomotor functions, especially rapid reactions and reflexes. [20]

[4] & [5]

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