Best Nutritional Supplements for Mental Wellness 2025

Maintaining mental wellness is essential for overall health, and incorporating the right nutritional supplements can significantly enhance your mood, focus, and cognitive function. As we step into 2025, here’s an updated list of the best nutritional supplements for mental wellness that are both effective and affordable.

Updated December 2025

1. Omega-3 Fatty Acids

Omega-3s are known for their anti-inflammatory properties and can help reduce symptoms of anxiety and depression. They are typically found in fish oil supplements.

• Dosage: 1,000-2,000 mg daily
• Calories: Approximately 10 calories per serving

2. Vitamin D

Vitamin D deficiency has been linked to mood disorders. Supplementing with vitamin D can help improve overall mental health, especially in individuals with low levels.

• Dosage: 600-800 IU daily
• Calories: 0 calories

3. Magnesium

Magnesium plays a crucial role in brain function and mood regulation. It can help alleviate anxiety and improve sleep quality.

• Dosage: 200-400 mg daily
• Calories: 0 calories

4. B-Vitamins

B-vitamins, particularly B6, B9 (folate), and B12, are essential for brain health. They help produce neurotransmitters that regulate mood.

• Dosage: Varies by specific vitamin; consult a healthcare provider
• Calories: 0 calories

5. Probiotics

Gut health is closely linked to mental wellness. Probiotics can improve gut flora, which may enhance mood and reduce anxiety.

• Dosage: 1-10 billion CFUs daily
• Calories: Varies by product

6. Ashwagandha

This adaptogenic herb is known for its ability to reduce stress and anxiety levels. It can also improve focus and cognitive function.

• Dosage: 300-600 mg daily
• Calories: 0 calories

7. Rhodiola Rosea

Rhodiola is another adaptogen that helps the body adapt to stress and can combat fatigue and improve mental clarity.

• Dosage: 200-400 mg daily
• Calories: 0 calories

8. L-Theanine

Commonly found in green tea, L-Theanine promotes relaxation without drowsiness, making it a great addition for mental wellness.

• Dosage: 100-200 mg daily
• Calories: 0 calories

9. Curcumin

Curcumin, the active compound in turmeric, has anti-inflammatory properties that can enhance mood and cognitive function.

• Dosage: 500-1,000 mg daily
• Calories: 0 calories

10. GABA

Gamma-aminobutyric acid (GABA) is a neurotransmitter that can help reduce anxiety and promote relaxation.

• Dosage: 500-750 mg daily
• Calories: 0 calories

Workout Routine for Mental Wellness

Incorporating exercise into your routine can further enhance the benefits of nutritional supplements. Here’s a simple workout routine designed to boost your mood and mental wellness:

| Exercise | Sets | Reps | Duration | Equipment Needed | Difficulty Level | Calories Burned (approx.) | |-------------------|------|------|----------|------------------|------------------|---------------------------| | Jumping Jacks | 3 | 15 | - | None | Easy | 8-10 | | Bodyweight Squats | 3 | 12 | - | None | Easy | 10-15 | | Plank | 3 | - | 30 sec | None | Medium | 5-8 | | Push-Ups | 3 | 10 | - | None | Medium | 10-15 | | Stretching | 1 | - | 5 min | None | Easy | 5-10 |

Conclusion

These nutritional supplements can play a vital role in enhancing your mental wellness in 2025. When combined with regular physical activity, you can create a robust mental health regimen.

For those looking to complement their nutritional efforts with physical training, consider HipTrain for affordable live 1-on-1 personal training. With certified trainers, flexible scheduling, and HSA/FSA eligibility, HipTrain makes it easy to prioritize your health and wellness.