Unlocking Mental Wellness: The Role of Supplements in Mental Health

Maintaining mental health is a growing challenge. Amidst our busy schedules and the complexities of modern life, dietary supplements stand out as powerful allies in holistic psychiatry. These supplements not only fill nutritional gaps but also offer essential support to our brain's functioning and emotional well-being. They are a cornerstone in both integrative medicine and holistic treatment approaches, aiming to improve overall wellness through natural mental health strategies.


Scientifically Supported Supplements

We carefully recommend a selection of supplements that are backed by robust scientific research and evidence. Our approach ensures that each recommended product has undergone thorough testing and meets the highest standards for safety and efficacy. This commitment to excellence allows our patients to trust that they are using supplements that are not only effective but also specifically chosen to support their mental health and overall wellness goals.
Whether aiming to improve mood stability, enhance cognitive function, or boost overall mental resilience, these evidence-based supplements are selected to provide significant health benefits. Trust our expertise for evidence-backed recommendations to optimize your mental health journey with a Mental Health Psychiatrist in New York.

Essential Nutrients, Essential Mind

Mental health is deeply intertwined with our physical health, and at the crux of this connection are essential nutrients that many often lack in their daily diet. As a holistic doctor, I advocate for supplements as they play a crucial role in mental wellness by providing these vital nutrients, which are necessary for neurotransmitter function, brain health, and overall emotional balance. They can help bridge the dietary gaps that might lead to deficiencies linked with mood disorders and cognitive decline. By supporting nutrient intake, supplements ensure that the brain has the necessary resources to manage stress, regulate mood, and maintain cognitive functions.


Vitamin D3

What is it: Vitamin D3, also known as cholecalciferol, is one of the two primary forms of vitamin D, which are essential for human health. It is the form of vitamin D that is naturally synthesized by the skin when exposed to sunlight, specifically UVB radiation. Vitamin D3 can also be obtained through dietary sources and supplements.

  • Dose/timing: 5000 IU daily, in the morning, with or without food.
  • Why take it: Essential for individuals experiencing mood instability, anxiety, and issues with executive functioning. Vitamin D is crucial for immune, orthopedic, and neurological health.
  • How it works: Processes into an active metabolite that crosses the blood-brain barrier to modulate neurotransmitter levels, enhancing mood and cognitive function.

Magnesium Gycinate / Citrate / Malate

What is it: Magnesium is an essential mineral vital for numerous bodily functions, including muscle and nerve function, blood glucose control, and blood pressure regulation. It's also crucial for the production of protein, bone mineralization, and the synthesis of DNA. Among the various forms of magnesium supplements available, magnesium glycinate, citrate, and malate are among the most common and bioavailable.

  • Dose/timing: 400mg in the evening
  • Why take it: Addresses symptoms of depression and anxiety linked to magnesium deficiency.
  • How it works: Involved in over 300 bodily functions, magnesium plays a key role in the brain's stress response system.

St. John's Wort

What is it: St. John's Wort (Hypericum perforatum) is a plant with yellow flowers that has been used for centuries in traditional medicine, primarily for its mental health benefits. It grows naturally in Europe, Asia, Africa, and parts of the United States, and is now widely available as a dietary supplement.

  • Dose/timing: 300-600 mg three times daily, with meals.
  • Why take it: Manages mild to moderate depression and seasonal affective disorder.
  • How it works: Contains compounds that increase neurotransmitter availability, enhancing mood and emotional wellness.

Vitamin B Complex

What is it: Vitamin B Complex refers to the group of eight essential B vitamins that play crucial roles in maintaining good health and well-being. Each of these vitamins has unique functions but collectively, they contribute to the body’s energy production, neurological function, and cell metabolism. Because B vitamins are water-soluble, the body does not store them, thus requiring daily consumption through diet or supplementation.

  • Dose/timing: Once daily with a meal.
  • Why take it: Boosts energy, enhances mood, and supports brain function.
  • How it works: Essential for energy production and neurotransmitter synthesis, supporting mental and neurological health.

Omega-3 Fatty Acids (O3FA)

What is it: Omega-3 fatty acids (O3FA) are essential fats that the body cannot produce on its own, so they must be obtained through diet or supplementation. These polyunsaturated fats are crucial for maintaining health, particularly for heart health, brain function, and inflammation regulation.

  • Dose/timing: 4000 IU daily, with or without food.
  • Why take it: Supports brain activity, mood regulation, and cardiovascular health.
  • How it works: Functions as building blocks for cell membranes and neuronal structures, facilitating neurotransmitter signaling.

Benefits to Taking Supplements

Enhanced Mood Regulation

Supplements like Omega-3 fatty acids, magnesium, and Vitamin D are known to improve mood and alleviate symptoms of depression and anxiety by supporting neurotransmitter systems.

Improved Stress Response

B-complex vitamins have been shown to reduce the biochemical markers of stress, helping individuals manage stress more effectively.

Cognitive Function and Clarity

Enhances cognitive function, improving memory, focus, and decision-making processes.

Sleep Quality Improvement

Assists in improving the quality of sleep, crucial for mental health, as poor sleep can exacerbate mental health issues.


Protects the brain from oxidative stress, which can lead to neurodegenerative diseases.

Dr. Ryan Sultan, MD Senior Psychiatrist at Integrative Psych

Meet The Founder

Dr. Sultan, son of psychiatrist, is a dual board certified mental health physician who has made it his life’s mission to explore, learn and practice the many treatments for the mind and its troubles.

Dr. Sultan’s path has led him to extensive training in therapies ranging from meditation and mindfulness to practical cognitive behavioral therapy and deep psychodynamic therapy. As a physician, he has explored how classical and innovative medical treatments can foster healing of the mind as well as personal growth.

These extensive ranges of therapies can be effective for many individuals, however they often take years to get results and many individuals hit walls in their treatment—getting only limited benefits.

Dr. Sultan founded Integrative Psych to push past the barriers of traditional mental health treatment by using naturally derived compounds in conjunction with conventional treatments such as medications, lifestyle interventions and psychotherapy to heal the pain and struggles in our minds beyond what traditional mental health treatments can accomplish.

Begin Your Journey to Wellness

We're currently accepting new clients.
Book your consultation below.


Featured On

Please note that the supplements recommended here are not approved by the FDA. Quality may vary as they are produced by different organizations that may have varying standards of production and lab testing. We encourage you to conduct your own research to ensure these products meet your specific health needs and standards.Our holistic psychiatry and integrative behavioral health approaches emphasize the importance of natural mental health solutions and the significant benefits of holistic medicine. By incorporating these practices, our holistic doctors help ensure that each patient's journey towards mental wellness is as effective and informed as possible.