The Science of Mental Health Supplements

Written By Modyfi

An introduction to Modyfi’s Fullscript Store

At Modyfi, we know that optimal mental health requires more than just one pill, one workout, or one anything. Nutrition plays a critical role in supporting brain health, bringing the whole-person into balance, and reducing inflammation. That’s why we’re proud to offer Modyfi’s Fullscript Store, a trusted source for premium, vetted, physician-grade products that can be tailored to your mental health and wellness journey.

In this blog, we’ll take a deeper dive into the science of supplements for mental health and wellness, breaking down key nutrients, their benefits, and how to select the right options for your needs.

Omega-3 Fatty Acids: Antiinflammatory Mediators

Omega-3 fatty acids, specifically EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), are essential for brain health. These fats are integral components of brain cell membranes and play a critical role in reducing inflammation and supporting neurotransmitter function.

  • EPA to DHA Ratio:
    Research suggests that a 2:1 ratio of EPA to DHA is optimal for mental health.

    • EPA is particularly effective in reducing inflammation, which is often elevated in individuals with depression, anxiety, or other mood disorders.

    • DHA is critical for structural integrity and fluidity of brain cell membranes, supporting cognitive function and memory.

  • Recommended Sources:
    Choose a high-quality fish oil (first line) or algae-based (second line) supplement that provides at least 1,000 mg of EPA and 500 mg of DHA per serving (even if you need to take two). For those with sensitivities or dietary restrictions, Modyfi’s Supplement Store offers options that are third-party tested for purity and free from contaminants like mercury.

B Vitamins: The Energizers and Mood Boosters

B vitamins, such as B6, B9, and B12, are vital for energy, mood regulation, and brain function.

B6:

  • Vitamin B6: Supports neurotransmitter synthesis, including serotonin and dopamine. There is no methylated form of B6 because it doesn’t require methylation like B12 or folate (B9). Instead, Vitamin B6 must be converted into its active form, Pyridoxal-5-Phosphate (P5P), to be used effectively by the body.

    • Recommended Dosage: Typically 25–50 mg per day, though higher doses may be prescribed for specific conditions. Look for P5P-labeled Vitamin B6 supplements in Modyfi’s Fullscript Store to ensure you’re getting the active form.

B9:

  • Vitamin B9 (Methylfolate): Crucial for mental health because it participates in the production of serotonin, dopamine, and norepinephrine—key neurotransmitters that regulate mood. We take an even deeper dive into Folate and Methylfolate’s impact on mental health HERE.

    • Recommended Dosage: Look for a product providing 400–1,000 mcg of methylfolate daily, depending on your individual needs. Consult with a healthcare provider or schedule a consultation today to determine the right dose for you.

B12:

  • Vitamin B12 (Methylcobalamin): Essential for myelin sheath formation, which protects nerve cells, Methylcobalamin is directly involved in the production of serotonin, dopamine, and norepinephrine—key neurotransmitters that regulate mood, motivation, and stress response. Deficiencies in B12 can result in depression, fatigue, brain fog, and anxiety.

    • At Modyfi’s Fullscript Store, we offer methylcobalamin in dosages ranging from 500 mcg to 5,000 mcg, ensuring you can find the perfect match for your needs. If you're unsure which dose is right for you, schedule a consultation with one of our medical providers today!

Why choose methylated B9 and B12?

  • Up to 40% of the population has a genetic variation in the MTHFR (methylenetetrahydrofolate reductase) gene, which reduces their ability to convert standard folic acid into its active form, methylfolate (5-MTHF) and B12 into its active form methylcobalamin both of which can cross the blood-brian barrier.

  • Readily Active: Unlike synthetic folic acid or synthetic cobalamin, methylfolate and methylcobalamin are bioavailable and immediately usable by the body, bypassing the need for conversion.

  • Supports Detoxification: Methylation is also critical for reducing homocysteine levels, which can negatively impact both cardiovascular and cognitive health.

  • Antidepressant Enhancement: Studies suggest that supplementing with methylfolate and methylcobalamin can improve the effectiveness of antidepressant medications.

Magnesium: Nature’s Anxiolytic

Magnesium deficiency is common and can lead to symptoms like anxiety, irritability, and sleep disturbances. Choosing the right form of magnesium is essential for targeting mental health concerns:

  • Magnesium Glycinate:
    Best for stress relief and sleep support, magnesium glycinate combines magnesium with glycine, an amino acid known for its calming properties.

    • Who It’s For: Individuals with anxiety, high stress levels, or trouble sleeping.

  • Magnesium Threonate:
    The only form of magnesium shown to cross the blood-brain barrier, threonate may improve cognitive function and memory while also reducing brain fog.

    • Who It’s For: Those seeking support for focus, memory, and overall brain health.

  • Magnesium Citrate:
    This highly bioavailable form is excellent for addressing constipation and muscle cramps but may have less impact on mental health than glycinate or threonate.

    • Who It’s For: Individuals with digestive concerns or general magnesium deficiencies.

  • Dosage Guidelines:
    Aim for 300–400 mg per day, and consult with a provider to determine the most appropriate form for your goals.

Probiotics: Supporting The Gut-Brain Axis

The gut produces up to 90% of the body’s serotonin, underscoring the importance of gut health for mental health, but the intricacies gut communication go far beyond the production of a single neurotransmitter. Probiotics can help restore balance to gut bacteria, improving mood and reducing inflammation, but different people and different circumstances will require different probiotics.

  • Key probiotic strains for mental health:

    • Lactobacillus rhamnosus: May reduce symptoms of anxiety and depression.

    • Bifidobacterium longum: Known for promoting stress resilience.

  • Microbiome testing:

    • Consult with a nurse practitioner or nutrition therapist at Modyfi to understand your options for testing your unique gut microbiome.

Vitamin D: The Sunshine Vitamin

Vitamin D, often referred to as the "sunshine vitamin," is a fat-soluble vitamin that plays a critical role in brain health and mental well-being. Beyond its well-known benefits for bone health, mounting evidence suggests that vitamin D deficiency is associated with depression, anxiety, cognitive decline, and other mental health issues.

Key Functions of Vitamin D in Mental Health:

  • Regulates Neurotransmitter Function

    • Vitamin D supports the production of serotonin, a neurotransmitter that regulates mood and social behavior.

    • Low serotonin levels are linked to depression, anxiety, and sleep disorders.

  • Anti-Inflammatory Effects

    • Chronic inflammation is a contributing factor in many mental health conditions, including depression. Vitamin D helps reduce inflammation in the brain and body by modulating the immune system.

  • Neuroprotection

    • Vitamin D receptors are found throughout the brain, particularly in areas involved in mood regulation, such as the hippocampus.

    • It promotes the production of neurotrophic factors like brain-derived neurotrophic factor (BDNF), which supports brain cell growth and resilience.

  • Hormonal Balance

    • Vitamin D plays a role in regulating stress hormones like cortisol, which can contribute to anxiety and depression when dysregulated.

Adaptogens: Stress-Relief Superstars

While ashwagandha and rhodiola rosea are generally well-regarded for their adaptogenic properties and potential to support mental health, some studies and anecdotal evidence suggest that their effects can be mixed depending on the population studied, the dosage, and the quality of the supplements used.

  • Personalization Matters: The effects of ashwagandha and rhodiola are highly individualized. If you don’t see benefits or experience side effects, it may not be the right adaptogen for you.

  • Start Low and Go Slow: Starting with a low dose and gradually increasing can help minimize side effects and gauge your body’s response.

  • Quality Is Key: Use high-quality, third-party-tested supplements with standardized active compounds (e.g., withanolides for ashwagandha, rosavins and salidrosides for rhodiola). Modyfi’s Fullscript Store offers vetted products and brands to ensure consistency and efficacy.

And many more…

Why Choose Modyfi’s Fullscript Store?

  • Quality Assurance: Every product in our store is physician-grade and rigorously tested for potency and purity.

  • Expert Guidance: Our team of nutritionists and psychiatric providers can recommend the right supplements based on your unique needs.

  • Convenience: Order online and have supplements delivered directly to your home.

Start Your Journey

At Modyfi, we believe in a whole-person approach to mental health, and supplements are a powerful tool in this journey. Whether you’re addressing depression, anxiety, or simply looking to optimize brain health, the right supplements can make all the difference.

Visit Modyfi’s Fullscript Store to explore the entire selection of Fullscript’s highest-quality supplements. Not sure where to start? Schedule a consultation with one of our providers to develop a personalized plan for your mental health and wellness.

Modyfi https://modyfihealth.com/
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