05/10/2025
In celebration of ✨Mental Health Awareness Month✨ this May, these are 5 science-backed nutrients and supplements you want to make sure you have in your cabinet to support your brain, mood, and focus—because you deserve to feel your best every day! ⬇️
1️⃣ OMEGA-3s (EPA + DHA)
EPA reduces inflammation linked to anxiety & depression. DHA supports brain structure + neurotransmitters.
— Best food sources:
* Wild-caught salmon, sardines, anchovies
* Algae oil (plant-based, clean)
— Avoid:
* Farmed fish (toxic load: PCBs, dioxins)
* Vegetable oils (pro-inflammatory)
2️⃣ VITAMIN D3 + K2
D3 supports serotonin and dopamine. K2 prevents calcium buildup in arteries and brain tissue.
— Best food sources:
* Pasture-raised egg yolks
* Wild-caught salmon, grass-fed beef liver
* 15–30 min sunlight exposure (daily)
— Avoid:
* Synthetic D2 in processed foods
* Sunscreens with oxybenzone (endocrine disruptors)
3️⃣ MAGNESIUM (GLYCINATE or THREONATE)
Calms the nervous system, supports GABA, improves deep sleep and reduces cortisol.
— Best food sources (low-oxalate):
* Pumpkin seeds (soaked overnight)
* Avocados
* Cooked organic kale
* Chia seeds
— Avoid:
* Raw spinach (high oxalates = blocked absorption)
* Magnesium oxide (poor absorption)
4️⃣ B VITAMINS (B6, B9, B12 – METHYLATED)
Needed for dopamine, serotonin, energy metabolism, and stress resilience. Especially critical if you have the MTHFR gene variant.
— Best food sources:
* Grass-fed liver, pasture-raised eggs
* Lightly steamed organic greens
* Nutritional yeast (methylated B12)
— Avoid:
* Folic acid (synthetic – blocks natural folate pathways)
* Non-organic grains (glyphosate, neurotoxins)
5️⃣ PROBIOTICS (Psychobiotics)
90% of serotonin is made in the gut. A balanced microbiome = better mood, focus & resilience.
— Best food sources:
* Raw sauerkraut, kimchi (unpasteurized)
* Grass-fed kefir/yogurt (unsweetened)
* Organic fermented miso
— Avoid:
* Sugary yogurts (feed bad gut bugs)
* Pasteurized pickles (no live cultures)
💕
