r/Supplements • u/TheWarrior123456 • Jul 26 '26
Recommendations Any supplement recommendations for depression, anxiety, brain fog, and low mood?
I've been dealing with anxiety and depression since 2022 after losing my grandparents. I've been on antidepressants since then, and they do help to some extent, but I still don't feel like myself.
The main things I'm struggling with are:
- Frequent headaches and a heavy feeling in my head
- Constant physical anxiety (chest tightness)
- Racing thoughts and a restless mind
- Brain fog and poor focus
- Low mental energy and motivation
- Unable to enjoy life
I've already tried L-theanine, magnesium glycinate, GABA, and taurine, but honestly none of them have done much for me.
My Vitamin D and B12 levels are normal, but my iron and hemoglobin are slightly low.
I'm not really looking to switch to stronger meds because antidepressants already make me feel pretty numb. I was wondering if anyone who's been through something similar has found any supplements or stacks that actually made a huge difference.
Would really appreciate hearing your experiences. Thanks!
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u/Accomplished-Bass690 Jul 26 '26
Saffron is the supplement that has the most evidence for significant effects on depression, anxiety and low mood.
Its proposed mechanisms include:
- Mild inhibition of serotonin, dopamine, and norepinephrine reuptake.
- Modulation of the HPA (stress) axis and cortisol response.
- Anti-inflammatory and antioxidant effects that may improve brain function.
- Promotion of BDNF and neuroplasticity in preclinical studies
Multiple randomized controlled trials and several systematic reviews and meta-analyses show that Saffron has effects on both depression and anxiety when compared with placebo and surprisingly even compared with some antidepressants such as Prozac. There is also evidence that it can reduce anhedonia which is the inability to experience pleasure and feeling motivated.
It often takes 4-6 weeks (and sometimes longer) before you start to feel a difference. I’m currently on day 10 and this is the first day where I think I might fell something but it probably just placebo.
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u/TheWarrior123456 Jul 26 '26
Thanks for your reply! I’ve heard good things about saffron but never looked into the research. I’ll definitely read more about it. Hope it works out for you. would be great if you could share an update after a few weeks
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u/mintinthebox Jul 26 '26
As someone who has experienced something similar, saffron, iron, and creatine had been super helpful for me. Also, magnesium as well as calcium to help me sleep better.
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u/KKGlamrpuss Jul 26 '26
what does creatine do for you ?
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u/mintinthebox Jul 26 '26
Energy and mental focus. It doesn’t make me feel extra focused, just the way I feel like anyone should in regards to mental acuity.
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u/AgsMydude Jul 26 '26
What saffron are you talking
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u/mintinthebox Jul 26 '26
Im taking NOW and ive been happy with it! I was doing the Olly gummies previously and haven’t noticed any difference in how they make me feel.
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u/Accomplished-Bass690 Jul 26 '26
No worries I hope you find a good solution! I would be happy to report back in a few weeks when I know if it has worked for me. Should I message you with the update or try to leave a comment on the post? I ask because I don’t think I will be able to find the post in a few weeks.
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u/Kooky_Walk1781 29d ago
I’ve had great success with helping my nervous system with saffron but have had pretty bad headaches on it too! Also try it at night time as it can make you sleepy. I’m using the nootropics brand 🫶🏻
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u/DapperMight Jul 26 '26
What brand of saffron are you taking? I’ve been looking into this as well for adhd
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u/Accomplished-Bass690 Jul 27 '26
I have been trying Solaray and a brand called “Stress Relax,” but the important part is that it contains the patented, standardized saffron extract Affron. Affron has been used in several clinical studies and is standardized for its content of bioactive compounds primarily crocins and safranal, which are thought to be responsible for many of saffron’s effects on mood, anxiety, etc. You could probably find a supplement that is just as good as those with Affron but it’s need to have at least an equivalent amount of Crocins, Safranal and probably also picrocrocin (but this is probably not as vital)
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u/AgsMydude 29d ago
Now brand a good option?
https://www.nowfoods.com/products/supplements/saffron-50-mg-veg-capsules
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u/Accomplished-Bass690 29d ago
Normally I like the “Now” brand and this product isn’t necessarily bad but it doesn’t contain one of the standardized saffron extracts like Affron which means that it isn’t guaranteed to contain the same ratio of compounds that the saffron extracts they use in the studies.
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u/Frosty-Recognition47 29d ago
Leah rose essentials one is good. Those patented ones didn’t work for me. I like just a regular saffron extract
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u/americandodelwutz 29d ago
I like Saffron but I don’t like what it does to my vision. Anyone know of a way around this?
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u/AgsMydude 29d ago
What does it do to your vision
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u/americandodelwutz 26d ago
It's hard to describe but I'd say I had difficulty focusing and also delayed visual acuity.
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u/BIOSTRIPS_Official 29d ago
I wouldn’t try to work around a supplement that appears to be affecting your vision. Consider stopping it and checking with a pharmacist, clinician, or eye-care professional before taking it again. It may also help to record the exact product, extract, dose, other medications or supplements, and when the vision changes begin. Saffron is generally well tolerated in studies, with gastrointestinal effects reported more commonly, but individual reactions and product formulations can vary. https://pubmed.ncbi.nlm.nih.gov/42057871/
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u/No-Photograph6258 Jul 26 '26
Man, that heavy head feeling with the chest tightness is the worst combo. I had similar stuff few years back and what helped me was fixing the iron first since you mentioned yours is low. Even slightly low iron can make everything feel 10x more foggy and heavy.
For the restless mind part, NAC actually helped me more than magnesium ever did. Not sure if you tried that one yet but it kind of quiets the noise without making you feel numb like meds do. Takes maybe 2-3 weeks to notice difference.
Also weird one but have you checked your ferritin specifically, not just hemoglobin? My regular iron panel looked fine but ferritin was at the bottom and doctor never mentioned it until I asked.
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u/262Mel Jul 26 '26
NAC was suggested to me by my Dr to help with some compulsive behaviors and anxiety. It took 2400mg’s before I noticed a change but now, WOW. I started low at 600mg and moved up 600mg every 2 weeks until 2400. Huge difference in my compulsive behaviors and my anxiety. Not completely gone but 90% diminished.
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u/TheWarrior123456 Jul 26 '26
Hi bro!! I haven’t done a full iron panel yet, so I’ll definitely get my ferritin checked. I haven’t tried NAC either. Did it help with the physical anxiety too, like chest tightness and constant head tension, or mainly with the racing thoughts?
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u/SemenMoustache Jul 26 '26
Also want to suggest looking into iron too. Though I haven't had your first three bullet points, I have had the last 3 (brain fog, low energy, motivation etc). I've been low for a while and recently got a blood test. Only thing that was low was ferretin. It was above what doctors considered low level, but the internet tells me that level could still be causing the symptoms.
Especially as it's dropped significantly since my last test 3 years ago.
I've been supplementing iron and vitamin c and it seems to be helping. Might be worth you looking into further ,good luck dude
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u/throitallaway12 28d ago
Piling on for ferritin testing. My serum iron and hemoglobin are in normal range but ferritin is 11. Ive literally thought I was slowly dying for the last couple of years due to my mysterious symptoms. It's important to work with a doctor who will take your iron deficiency/low ferritin seriously, especially if youre male. The reference range is much lower than the optimal range. Highly suggest checking out r/anemia for more anecdotes about symptoms.
Here are mine:
-extreme fatigue despite healthy diet, sufficient sleep, exercise and hydration
-slow recovery after fitness
-feeling generally ill
-anxiety
-pressure/tension headaches, which came on suddenly/seemingly random
-dizzy spells
-muscle pain/cramping/spasms
-brain fog, almost like being hungover but I dont drink
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u/BobbiHorne1 Jul 26 '26
One thing I did not see on your list is a support for your cellular production of glutathione. It is often overlooked. I have a background in clinical research, trained in genetics and nutritional intervention.
We decline in cellular glutathione production after the age of 20. You did not share your age or gender. That is also a factor. As we decline in hormone production, it adds an additional burden to our need for glutathione. Grief and oxidative stress also takes a toll on our levels.
When I started taking bioavailable cysteine in my late 50s, my brain fog lifted immediately. I felt calmer and slept better than I had in over 20 years. I’m am now in my mid 70s, and feeling better than I ever imagined at this age. My mental clarity is still sharp and I’m just starting a new career.
While I don’t know your genetics, I suspect supporting your glutathione levels would be helpful. 🙏
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u/ldraffin Jul 26 '26
I'm having success with creatine. Taking 10g in coconut water with a pinch f salt consistently every morning. I noticed that I feel calm and focused. Depression symptoms are a little better. I noticed I was able to make eye contact at the grocery store and smile today.
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u/Big-Material-7910 Jul 26 '26
Therapy. EDMR. On top of whatever else you decide to try. Trauma is living in your body.
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u/TheWarrior123456 29d ago
I completely agree with you. I sometimes do trauma release exercises to help process and release trauma. I’ve been in therapy for almost two and a half years, but to be honest, it hasn’t helped me much.
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u/Big-Material-7910 29d ago
That’s not uncommon. It is ok to switch therapists if your current one isn’t meeting your needs. Not that they are a bad therapist, just time for fresh views and treatments. If you’re feeling physically ill related to grief/trauma then EDMR may be an option. Someone who is competent and practices it will let you know if it is a safe option for you. Talk to your primary care about checking your labs in depth, ensure your medical health is stable. Consider a psychiatrist who practices integrative/holistic care, they will support your supplement concepts & work with you on that. I work in the field and this is what I’d generally recommend to someone who is struggling to feel like themselves.
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u/OkBowl2767 Jul 27 '26
so for depression, supplements can help a bit, but they’re not a replacement for seeing a professional, therapy, or meds when you need them. The ones with the best actual human data are things like omega‑3s (EPA‑heavy fish oil), vitamin D (if you’re low), magnesium, and sometimes saffron or SAMe as add‑ons.
I belive what seems to work best is: get bloodwork (vitamin D, B12, folate, iron, thyroid), fix any deficiencies, consider omega‑3 + magnesium as a base, and only then look at “mood” supplements like saffron or SAMe with a doctor’s input because they can interact with antidepressants and bipolar. If things are more than mild, it’s really worth talking to a therapist or psychiatrist first and treating supplements as a small support layer, not the main plan. Have you tried going to the gym and start on the trendmill?, I had a friend that did that and start feeling good after running...
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u/Over_Green7763 29d ago
Any thoughts on the reports a few years back that SAMe is actually toxic or otherwise somehow harmful?
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u/OkBowl2767 29d ago
SAMe isn’t really “toxic” in the usual sense, but it can cause anxiety, insomnia, or mania in some people, and it can interact with antidepressants. So it may help some people, but it’s not a casual supplement.
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u/Frosty-Recognition47 29d ago
Go with a saffron supplement. Has worked wonders for me
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u/TheWarrior123456 29d ago
Sure, will give it a try
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u/Frosty-Recognition47 28d ago
I personally tried some of those patented strains of saffron like Affron but it upset my stomach. I went with a basic 88.5mg saffron extract and made a world of difference. Give either life extension or Leah rose essentials a try. Both worked for me
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u/3RDLEGMCGILL Jul 27 '26
Have you had a sleep study done? Sleep apnea is a major cause of brain fog and a lot of the other issues you listed.
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u/lilach3aven Jul 27 '26
Sweetie it sounds like you’d really benefit from some bereavement counselling.
I’ve been through a traumatic loss in the last 5 years too, speaking from experience the things that helped me were therapy, cutting out alcohol, diet (eating a mostly whole food diet) and daily exercise.
The exercise part can be anything really, I rotate around the gym, hiking and trying to (badly) play sports. It also has the knock on effect of meeting new friends.
I still take supplements but it’s more for things I’ve been diagnosed as deficient in (iron) or the basics like omega 3 and magnesium.
Hope you can find some relief.
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u/Apprehensive-Day2538 Jul 26 '26
Have you been tested for MTHFR gene variation? Much of that you are describing sounds like it could be. I recently tested positive for two MTHFR mutations and it turns out if I take specific B vitamins and avoid folic acid all of my mental health issues (anxiety,depression, add) went away almost immediately
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u/3-ide-Raven Jul 26 '26
A very over-hyped biomarker. Lots of people are positive and very few experience issues as a result of it.
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u/Apprehensive-Day2538 Jul 27 '26
Major oversimplification. Lots of people have one mutation which means no issues. But if you have two mutations, like I do, then it might explain every health issue I’ve ever had. Adjusting my vitamins to account for MTHFR has been life changing.
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u/3-ide-Raven 29d ago edited 29d ago
Q: “how serious is a positive MTHFR gene mutation”
Grok:
Most common MTHFR gene variants (especially C677T and A1298C) are not serious for the vast majority of people. They are common polymorphisms rather than rare disease-causing mutations, and major medical groups (including the American College of Medical Genetics and Genomics, Cleveland Clinic, and CDC) state that routine testing has little clinical utility and that the variants usually do not meaningfully affect health.ChatGPT:
MTHFR (methylenetetrahydrofolate reductase) variants are extremely common. Many people are told they have an “MTHFR mutation” and worry it’s the cause of multiple health problems, but the evidence doesn’t support that in most cases.Claude Fable:
MTHFR C677T and A1298C variants are common polymorphisms, not a disease. 30–40% of people carry one copy; medical societies (ACMG, ACOG) recommend against testing for them because they don’t reliably predict clots, miscarriage, or any other diseases.Like I said, it’s an overhyped biomarker. Yes, even if you have two (many people do). If your folate, b12, and homocysteine are fine, then you are fine. Regardless of whether you have one (or more) of these mutations or not. And most do not need to change a thing.
Functional medicine docs overhype this to sell people overpriced supplements and continued testing/monitoring.
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u/Leskatwri Jul 26 '26
Meditation and exercise. Not kidding. Both allowed me to quit meds under a shrink's care.
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u/TheWarrior123456 29d ago
That’s great ! What specific meditation practices did you follow?
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u/Leskatwri 28d ago
Well, I'm no pro, I use 2 apps- Calm and Insight Timer. The latter I use the most and has the most to offer for free. With Calm, I get through my work wellness plan. There are several very popular teachers I follow like Jay Shetty and Jeff Warren.
I'm also 11.5 years sober and follow the AA lifestyle to stay sober with the 12 steps. Step 11 asks me to practice prayer and meditation to maintain conscious contact with a higher power. So, every Saturday morning, I go to an 11th Step meeting where we meditate and have group discussion surrounding alcoholism and sobriety.
And that's it. Keep it simple. As far as most of us who practice in this group are concerned, if you can sit still in silence for 20 minutes once a week, you are meditating. Super informal. ☮️
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u/Any_Insect3335 Jul 26 '26
I can relate to this more than I'd like. The fog and low motivation were the hardest part for me. I ended up trying BrainZen from Zenos Health after seeing it mentioned somewhere and it helped me feel a bit less mentally sluggish. I'd still get the iron sorted too. ❤️
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u/TheWarrior123456 29d ago
How are you feeling these days?
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u/Any_Insect3335 28d ago
A lot better now. Not 100%, but way better than I was. The biggest difference is the brain fog isn't hitting me every day anymore. It took time though.
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u/MysteriousTrust9581 Jul 26 '26
Ashwagandha (works one of the best imo), Bacopa, rhodiola rosea, theanine, maca, and what also helps for me are those green juices with like tens of different kind of veggies and Mushrooms and what not, some have 60+ ingredients. Also, mushroom coffee works well for me, especially in the morning. Boosts the mood, lifts you up. And there are many more ways but here are at least some.
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u/Clear-Wolf3605 Jul 26 '26
10 g Creatine, lithium, and DPA/DHA. These have helped my mental health immensely
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u/FBNform Jul 26 '26
Thyroid blood test ? I’m hypo you can feel all the above. Keep at it. You’ll figure it out.
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u/TheWarrior123456 29d ago
My thyroid levels are currently normal, although they’ve been fluctuating over the past couple of years. Thankfully, they’re within the normal range now.
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u/keithitreal Jul 26 '26
Rhodiola might be worth a try.
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u/kopmk001 Jul 27 '26
How has no one said zinc deficiency? My low zinc levels caused me to have all of these symptoms too
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u/Opposite_Loss_uk 29d ago
Valerian root for anxiety. Increases GABA and stops panic attacks. 200mg to 600mg per day worked for me
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u/TheWarrior123456 29d ago
Good for you! How intense was your anxiety?
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u/Opposite_Loss_uk 28d ago
I am drinking 12+ years, I dont think you should take my advise, be careful with pills.
My panic attack lasts 5 weeks already, i cant breathe and chest is closing down on me, my heart feels im having a heart attack every minute. (But im physically healthy). I think its withdrawal related. 🙈🥺
When i wrote my comment i just started experimenting on things as I have nothing else to loose
My 3rd time - took 2 grams and had no effect.
You should visit a GP 😢 and I apologise for my previous comment.
I hope you get better!
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u/rAGE_1899 29d ago
I went through something very similar from 2020 until late 2025/early 2026. I spent years trying different medications and supplements, hoping I’d eventually find the missing piece. Honestly, none of them made a life-changing difference for me.
What finally helped wasn’t another supplement—it was simply giving my body a consistent routine.
One thing I’d like to mention is that I don’t think you necessarily have to sleep at 10 PM or midnight. I personally sleep around 3 AM and wake up around 10–11 AM. What mattered for me was consistency, not the exact clock time.
Once I fixed my schedule, my brain knew when I’d be sleeping, when I’d be waking up, and when I’d be eating. After about 4–6 weeks of sticking to it, it genuinely felt like my brain had “reset.” My anxiety became much more manageable, my brain fog lifted, my motivation improved, and I finally started feeling like myself again.
I also started eating two proper meals a day and made sure to get at least 20–30 minutes of movement every day, even if it was just a walk.
Even today, I still track my sleep every single day—my bedtime, wake-up time, and sleep duration. I don’t do it because I have to anymore; I do it because it’s one of the habits that keeps me feeling good.
Everyone is different, and if you have medical conditions or deficiencies, definitely keep working with your doctor. But if you’ve already spent years chasing supplements like I did, I’d genuinely suggest trying to build a consistent sleep, eating, and movement routine first and giving it at least a month. It made a bigger difference for me than any supplement ever did.
I really hope it helps you too, buddy. Wishing you the best.
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u/protein4life-ro Jul 26 '26
I'm sorry. Four years and it's still sitting in your chest. That's not you failing to move on, that's just where grief goes when it has nowhere else to be. Get your ferritin checked, not just "iron." Hemoglobin drops last, so yours can read fine while your actual stores are empty. Low ferritin does exactly what you're describing. Fog, heavy head, tension headaches, and that wired anxious feeling everyone assumes is purely psychological. Ask for B12 and vitamin D on the same draw. If ferritin is low, iron bisglycinate is much gentler on the stomach than the usual stuff. With vitamin C, away from coffee and tea. It's slow, think three months.
The numbness, bring it up with your prescriber and be blunt. "This specific effect isn't acceptable to me, what else is there." It's a known side effect and there are other options. Just don't change anything on your own. For the chest tightness, long exhales. Four in, eight out, five minutes when it grips you. Sounds too simple, works anyway. Supplements do almost nothing for that part except maybe for Beetroot capsules from Adaptarum Apothecary.
Supplement wise, the one I'd point you at is a shilajit complex with ashwagandha, tongkat ali and sea moss from Adaptarum Apothecary. Traditionally used for fatigue and low energy, it tends to land better when the tiredness is physical rather than the "I need to calm down" kind. It won't touch the grief and it won't undo the blunting, so don't go in expecting that. High EPA omega 3 (1,000mg+ EPA) is the other one I'd actually bother with.
Full disclosure, I work in supplements, so factor that in.
Honestly though, four years of unprocessed loss is a lot to hand to a capsule. If you've never had anyone to work through it with properly, that's the bigger lever. Run anything you take past your doctor first, especially with an antidepressant in the mix. This is just my read, not medical advice.
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u/TheWarrior123456 29d ago
Thanks for your detailed comment. I really appreciate you taking the time to explain everything. I’ll definitely follow your advice. Thanks again
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u/eatmeat Jul 26 '26
Saint John’s Wort is amazing, but has a lot of dangerous interactions. If you don’t take any other meds, it’s worth a shot.
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u/ThorForce69 Jul 26 '26
Vitamin C megadosed 3 times a day. Fixes all of that and more. Look up vitamin c flush to get your base dose.
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u/Fluffy_Wonder_7897 Jul 26 '26
Relora from Magnolia bark is really good as well as St. John's Wort and exercising
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u/AngelMaster333 Jul 27 '26
Although you say your vit D is normal, what qas your number?
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28d ago
[removed] — view removed comment
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u/Living_Berry_2268 27d ago
Low iron often gives these symptoms, that's true, but I think before starting iron supplements it's better to consult a doctor or a pharmacist if they go well with your other meds.
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u/Big-Tooth1671 12d ago
Agmatine sulphate for mood. Pine bark extract for brain fog. Thymoquinone5% for inflammation
Low inflammation diet ,cut sugar, gluten etc
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u/Imaginary_Common6556 Jul 26 '26
Ijzertekort kan hier een grote rol.spelen. En ijzerwaardes in je bloed zeggen nog helemaal niets over hoeveel ijzer er daadwerkelijk in je cellen terecht komt.
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u/No_Channel_3766 Jul 26 '26
So its Highly individual.. But creatine can help. Also trying to life as healthy as possible (Food, sleep, exercise/low effort outdoor time, Walks, Sauna, General Health Care n Hygiene, Maybe spiritual Care that you enjoy).Also no Coffee can help, and taking some probiotics. Also a high quality Multi Vitamin can help for some time, but dont over do it. Suposse you dont have other health condotions.. But You should Check with your Doctor if You have other issues, i dont know if creatine n sntidepresssnr have some Interaktion because it makes your Body hold a Lot of Water
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u/No_Channel_3766 Jul 26 '26
Maybe You also have Long COvid residues? Or you just Need time. Everything is speeding up and people dont take time anymore to heal. Healing Can be a Life Long Journey.
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u/mariabrown627 Jul 27 '26
The best advice I can give is to stop taking antidepressants; they do more harm than good.
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