Supportive Herbs and Supplements for Mental Health
Clearly we are all affected by the world around us, and often its hard not to feel overwhelmed and lost. But before we can properly care for our communities, we need to be able to care for ourselves! Below, we discuss different ways to ground and uplift the nervous system through nutrients, lifestyle, and herbs.
When addressing mental wellness functionally, it’s helpful to start slow. Doing even really small things consistently will amount to enormous shifts over time-- gentleness, self-compassion, and patience go a long way!
Grounding the Nervous System
When we think of ‘grounding’ the nervous system, we think of:
1) fortifying the physical structure of the cells through minerals and vitamins
2) bringing our thoughts back to our bodies in present-time and
3) calming our body’s ‘fight or flight’ response via adaptogens.
One of the easiest ways to fortify the nervous system is with Magnesium-- a trace mineral that plays an essential role in our body’s nerve signaling and brain plasticity (3), as well as muscle relaxation.. Due to a variety of biological, agricultural, and lifestyle factors, we find many folks are deficient in Magnesium though they are eating a largely plant-based diet.
As a general rule, any form of Magnesium will benefit your nervous system. However, certain forms accomplish this task more effectively. We're thinking of Jarrow Formulas’ MagMind, which contains Magnesium L-Threonate (Magtein), specifically developed to allow Magnesium to cross the blood-brain barrier. One thing to note, however, is that Magnesium can be gastrically irritating. For those who have sensitive stomachs, Pure Encapsulations’ Magnesium Glycinate is a great option. If you’re looking for extra muscular tension or relief from nerve pain, we suggest Integrative Therapeutics’ Magnesium Malate.
Healthy fats also play a crucial role in brain cell structure and mood (8). Eating a ‘mediterannean diet’ or any diet rich in nuts, fresh fruits, dark green veggies, and fish can offer your body a wide array of essential Omega-3 fatty Acids. Docosahexaenoic acid or DHA is an especially important neuro-protective and antioxidant agent (10). Fish is a rich source of Omega 3’s-- try adding a quality fish oil supplement like Nordic Naturals’ ProOmega.
The act of preparing and drinking tea is a wonderful way to practice mindfulness and present-time awareness while getting those much-needed nutrients into your body. A strong tea of Oat straw (Avena sativa) and Horsetail ( Equisetum arvense) will provide you with rich, bioavailable Magnesium, Calcium, and other minerals. Combine with Gotu Kola (Centella asiatica) for a solid neuroprotective formula (13).
As a final note on grounding, aromatherapy is a great tool to work with. We recommend diffusing Organic Lavender Essential Oil at your workspace for calming feelings of apprehension. Massaging the bottom of your feet or adding to a relaxing bath can work wonders. For a mood-lift, pair Lavender (11) with stimulating Rosemary Essential Oil, a combination shown to decrease depression in hospital patients. We also have Calm Restore which can be used for anxiety any time of day or night.
Healthy Gut, Healthy Brain
The state of our gut health carries a large impact on how we feel, emotionally (9). Ever notice how slow digestion and depression (or stomach cramps and anxiety) often go hand in hand? The gut has been referred to by scientists as a ‘second brain’(1) due to its high concentration of nerve cells. Poor sleep is also often connected to digestive issues, which then could exacerbate any emotional imbalances.
Supplementing with a balanced probiotic is always a great way to address any digestive irregularity that could be influencing your moods. Our client's go-to's are Pure Encapsulation’s Probiotic-5 and Metagenics’ UltraFlora Balance-- both high quality probiotics that we love! In tandem, consuming high-fiber foods is a way to feed ‘good’ gut bacteria and support regular bowel movements.
Not to be underestimated, Chamomile (Matricaria recutita) is a powerful remedy for calming the upper digestive tract while soothing irritated and ‘fiery’ emotions. I have seen many folks respond very well to Chamomile for indigestion and nervous tension alike. You will find Chamomile in formulas like our Remedy Belly be Well Digestive Tea. It is worth knowing that Chamomile is also one of the few herbs that works very well on its own.
Extra Mood Boost
Herbal medicinals tend to follow a ‘doctrine of signatures’-- where the shapes and colors of plant parts indicate their specific functionality and effect on the body. These observations across many different cultures have spanned thousands of years and are becoming increasingly supported by clinical study.
Ginkgo (Ginkgo biloba) is a plant that visually resembles the human brain by way of its ‘bi-lobed’ or dual-hemisphere leaf shape. Ginkgo is a known neuroprotective herb and researchers believe this is due in part to its ability to promote blood circulation in the brain (5). The leaf contains a water-soluble compound which has been clinically shown to reduce stress-induced depression. We also carry Vibrant Mind by Natura, a client-favorite formula that features Ginkgo and other herbs to support focus and memory.
Herbs like Saffron (Crocus sativus), Magnolia (Magnolia officinalis),and Passionflower (Passiflora incarnata) follow the doctrine of signatures more abstractly; their blossoms mirroring the purple, upward-moving pattern of the ‘crown’ chakra located at the top of the head (a traditionally Ayurvedic principle). We see these herbs working effectively together in our Tranquility formula by Natura. These herbs have been shown to enhance mood, boost cognitive function, and act on various neurotransmitter pathways (e.g. GABA, Serotonin, and Dopamine) respectively, all of which play large roles in the way our brains modulate our moods). (12)
You can also work with Passion Flower for easing mental stress and calm overactive thoughts. It works beautifully (along with helpful adaptogens) in our Remedy Stress-Ease Capsules. Contrary to popular belief, Passionflower on its own does not induce drowsiness or sleep. However, when taking any herbal supplements, we recommend consulting your healthcare provider first as they may interact with certain prescription medications.
Many herbs that are beneficial for mental health can be blended in tasty teas. Examples are the aforementioned Passion Flower, Lavender, Chamomile. Another is Holy Basil (Tulsi) which is an adaptogen that supports stress protection, and fosters relaxation and well-being. Our Remedy Rest RX Calming Tea is a perfect choice for a soothing cup of tea!
Lastly, if you are thinking of addressing mental wellness through herbs and supplements for children, it's best to start simply. Boosting minerals like Magnesium as discussed, and working with very gentle herbs like Chamomile and Nettle in tea are both great starting points. Calm Child by Planetary Herbs blends Chamomile and Magnesium with tonifying Hawthorn, Gotu Kola, and other herbs for a beautifully soothing children’s formula.
Final Thoughts
The beauty of functional medicine is that it can adapt to almost any lifestyle. We hope these suggestions offer you tangible places to start your wellness journey. If you’d like to dig deeper, we invite you to book a consultation with our Clinical Herbalist or drop by in-store for a chat! Deep breaths-- we are all in this together.
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References:
- https://www.health.harvard.edu/diseases-and-conditions/the-gut-brain-connection
- https://www.hopkinsmedicine.org/health/wellness-and-prevention/the-brain-gut-connection
- .Kirkland AE, Sarlo GL, Holton KF. The Role of Magnesium in Neurological Disorders. Nutrients. 2018 Jun 6;10(6):730. doi: 10.3390/nu10060730. PMID: 29882776; PMCID: PMC6024559.
- https://www.sciencedirect.com/science/article/abs/pii/0928098794000739
5.https://wishgardenherbs.com/blog/331/gingko-biloba
6. Khazdair MR, Boskabady MH, Hosseini M, Rezaee R, M Tsatsakis A. The effects of Crocus sativus (saffron) and its constituents on nervous system: A review. Avicenna J Phytomed. 2015 Sep-Oct;5(5):376-91. PMID: 26468457; PMCID: PMC4599112.
8. Bozzatello P, Brignolo E, De Grandi E, Bellino S. Supplementation with Omega-3 Fatty Acids in Psychiatric Disorders: A Review of Literature Data. J Clin Med. 2016 Jul 27;5(8):67. doi: 10.3390/jcm5080067. PMID: 27472373; PMCID: PMC4999787.
9. Xiong RG, Li J, Cheng J, Zhou DD, Wu SX, Huang SY, Saimaiti A, Yang ZJ, Gan RY, Li HB. The Role of Gut Microbiota in Anxiety, Depression, and Other Mental Disorders as Well as the Protective Effects of Dietary Components. Nutrients. 2023 Jul 23;15(14):3258. doi: 10.3390/nu15143258. PMID: 37513676; PMCID: PMC10384867.
10.Kim HY, Huang BX, Spector AA. Molecular and Signaling Mechanisms for Docosahexaenoic Acid-Derived Neurodevelopment and Neuroprotection. Int J Mol Sci. 2022 Apr 22;23(9):4635. doi: 10.3390/ijms23094635. PMID: 35563025; PMCID: PMC9100376.
11. Manzoor S, Rakha A, Rasheed H, Bhat ZF, Khan MSA, Abdi G, Aadil RM. A Comprehensive Review on Anxiolytic Effect of Lavandula Angustifolia Mill. in Clinical Studies. Food Sci Nutr. 2025 Sep 22;13(9):e70993. doi: 10.1002/fsn3.70993. PMID: 40994458; PMCID: PMC12454915.
12.Janda K, Wojtkowska K, Jakubczyk K, Antoniewicz J, Skonieczna-Żydecka K. Passiflora incarnata in Neuropsychiatric Disorders-A Systematic Review. Nutrients. 2020 Dec 19;12(12):3894. doi: 10.3390/nu12123894. PMID: 33352740; PMCID: PMC7766837.
13.Gray NE, Alcazar Magana A, Lak P, Wright KM, Quinn J, Stevens JF, Maier CS, Soumyanath A. Centella asiatica - Phytochemistry and mechanisms of neuroprotection and cognitive enhancement. Phytochem Rev. 2018 Feb;17(1):161-194. doi: 10.1007/s11101-017-9528-y. Epub 2017 Sep 20. PMID: 31736679; PMCID: PMC6857646.