Mental Health 101

Introduction

Mental health is more than just your mood—it’s the lens through which you experience life. It influences how you think, how you feel, and how you respond to what’s happening around you. Just like the body needs rest and nourishment to repair and reset, the mind needs resilience and balance to perform at its best.

Yet, mental health is often surrounded by stigma, but it shouldn’t be. Struggling with mood, stress, or emotional balance is part of the human experience. The body itself can experience pain or illness, and so can the mind as it goes through periods of challenge. Acknowledging that reality creates space for compassion, support, and healing—because experiencing mental health struggles doesn’t mean something is “wrong,” it means someone is human.

Mental health isn’t separate from physical health, it’s at the heart of it. In fact, recent research shows that an individual’s mental and emotional state can affect nearly every system in the body. Science has discovered powerful connections between mental and physical health, like metabolic function1, chronic inflammation2, the gut microbiome3, and nutrition status4. These links may help explain why stress, anxiety, or depression can show up so differently from person to person.

This updated perspective prioritizes identifying the root causes of mental health issues, rather than solely focusing on managing a “chemical imbalance.” Exploring factors like diet, sleep habits, and our environment allows us to paint a more comprehensive picture. This shift can also help open up new avenues for managing mental health, support improved health outcomes, and potentially prevent problems before they arise.

When we understand this mind-body relationship, we see that caring for our mental health isn’t just about managing emotions and extending lifespan; the focus shifts to enhancing the quality of life. This approach aims to optimize “healthspan”—the portion of life during which we’re healthy, vibrant, and active 5.

What is mental health?

Mental health is how well you function and feel day to day. According to the World Health Organization, it’s a state where you can use your strengths, handle life’s ups and downs, and contribute meaningfully to your work and community6.

And it’s shaped by a web of interconnected factors with a final common pathway. Biology—including metabolic health, hormonal balance, inflammation, and genetics—interacts with lifestyle choices like diet, sleep, and physical activity. Personal relationships, community, and environment also have a powerful influence. Because these factors are constantly changing, mental health is something that can be nurtured and strengthened over time7,8.

At its core, good mental health depends on three key dimensions:

• Emotional balance: Understanding and managing feelings in healthy ways.
• Cognitive clarity: The ability to think clearly, focus, remember, and make decisions.
• A sense of purpose: Having meaning, direction, and a reason to get up in the morning.

When these systems work together, you’re better equipped to adapt, grow, and thrive—not just survive. True mental wellness isn’t simply the absence of distress; it’s the presence of balance and resilience across biological, psychological, and social systems. Supporting all three can help support lasting mental health.

Why is mental health important?

Mental health is essential for various aspects of health:

• Cognitive function: It plays a vital role in memory, attention, and decision-making. Good mental health can help maintain and even improve these cognitive abilities9.
• Emotional regulation: Strong mental health can lead to improved mood stability and emotional balance10.
• Longevity: Emerging research suggests that balanced mental health may also help support longevity. Mental health issues, particularly depression, have been associated with shorter life expectancy in certain populations11.
• Physical health and disease risk: Poor mental health significantly impacts physical health, increasing the risk and progression of chronic diseases over time12.
• Quality of life: Mental health is integral to life satisfaction. It shapes how we perceive and experience the world around us, our ability to engage in meaningful activities, and our sense of fulfillment.13
• Relationship quality: It can influence personal and professional relationships. Balanced mental health can improve communication and interpersonal interactions14.
• Resilience: Good mental health contributes to psychological resilience, enabling you to better cope with future challenges and adapt to difficult situations15.
• Work performance: Mental health issues can affect work productivity and job satisfaction. Maintaining mental health resilience can lead to improved work performance and career success16.

Root cause approach to mental health

Mental health isn’t separate from physical health—as mentioned, it’s deeply connected to how the entire body functions. Changes in mood, energy, or focus are often signals, not isolated problems. From a root cause perspective, conditions like depression or anxiety reflect whole-body imbalances that influence how the brain communicates with other systems. Understanding why those signals are happening is the first step toward meaningful, lasting improvement.

Below are some of the key biological factors that commonly shape this balance:

Chronic stress and nervous system regulation

Ongoing stress keeps the body in a constant “alert” state. When the stress response stays turned on, it can disrupt immune function, metabolism, nerve signaling, and hormones like cortisol. Over time, this may interfere with sleep, digestion, mood stability, and emotional resilience. Prolonged stress-related changes in brain signaling have been linked with anxiety and depressive symptoms17.

Inflammation and immune activity

The immune system plays a quiet but powerful role in mental health. Chronic inflammation can affect how the brain and body communicate, and chronically elevated inflammatory markers have been associated with depression and anxiety18,19, and certain autoimmune conditions often overlap with mood disorders20,21.

Hormone dysregulation

Hormones act like messengers, coordinating communication between the brain and body. Systems involving thyroid hormones, cortisol, insulin, estrogen, progesterone, and testosterone all influence energy, stress response, and emotional balance. The thyroid, in particular, helps regulate metabolism and cellular energy. Variations in hormone signaling have been linked to differences in mood regulation and emotional resilience22.

Blood sugar and metabolism

The brain relies on a steady supply of energy. When blood sugar and insulin signaling are well regulated, the body can support focus, mood stability, and adaptability. Disruptions such as insulin resistance or metabolic imbalance have been associated with depression and other mood changes23,24.

Micronutrient deficiencies

Vitamins and minerals are essential for many of the brain’s chemical processes. Nutrients like vitamin D, magnesium, iron, zinc, selenium, B vitamins, and omega-3 fats support neurotransmitter production, hormone signaling, and cellular energy. Low levels of certain micronutrients have been linked with a higher risk of depression and anxiety25,26.

Mitochondrial health

Mitochondria do far more than generate energy—in the brain, they are essential to neurotransmitter synthesis, hormone regulation, and inflammation balance, making them central to mood, cognition, and mental health27. When mitochondrial function breaks down, the downstream effects can show up as symptoms we associate with mood disorders, such as bipolar disorder and depression28. This is the foundation of metabolic psychiatry—a model based on “brain energy”—where mental health is viewed not only through the lens of brain chemistry, but also through the lens of impaired cellular energy and metabolic health29,30. This is also where metabolic strategies such as improving sleep, stabilizing blood sugar, increasing physical activity, and ketogenic diets are being studied as ways to support mitochondrial function and, in turn, mental health outcomes31,32. This connection seems to go both ways: poor metabolic health can make mental health symptoms worse, and mental health challenges—along with the stress that comes with them—can also worsen metabolic health, creating a cycle that is hard to break unless both are addressed together33.

Sleep and circadian rhythm disturbance

Sleep and daily biological rhythms help synchronize hormones, metabolism, and immune activity. Consistent, high-quality sleep helps to support mental clarity and emotional stability. Disruptions in sleep timing or circadian rhythm have been associated with mood changes and increased risk of depression and anxiety34,35.

Environmental toxin exposure

Your physical environment also shapes mental health. Exposure to certain chemicals, pollutants, or heavy metals can interfere with hormone signaling, immune activity, and energy use. These disruptions have been linked with changes in mood regulation and a higher incidence of anxiety and depressive disorders36.

Genetics and epigenetics

Genes can also influence how the brain works: its stress response, mood regulation, and how the brain interacts with the rest of the body37,38. Factors such as nutrition, sleep, physical activity, stress, and toxin exposure can all modify how genes behave (called epigenetics), and in turn, affect mental health39. A key process in epigenetics is DNA methylation, which acts like a “switch” for gene activity to help control how genes are expressed. Changes in DNA methylation in the central nervous system have been linked to mood disorders such as depression40. These changes can be influenced by early-life adversities or environmental exposures, indicating that some experiences can leave lasting effects on gene activity and mental health41.

Developmental factors

The environment someone grows up in—especially the safety, stability, and quality of early relationships—plays a major role in shaping lifelong mental health. Chronic stress during key developmental years can disrupt the body’s main stress pathway, the HPA axis, leading to prolonged cortisol elevation and changes in brain areas that regulate emotion and decision-making42. It can also influence immune function, inflammation, and even how genes are expressed43. Importantly, mental health is shaped across the lifespan—trauma and chronic stress in adulthood are also linked to higher risk of depression, chronic pain, cardiovascular disease, and immune imbalance, even when childhood history is considered44,45.

The gut-brain connection

The connection between the gut and the brain—often called the gut–brain axis—is a two-way signaling system linking the digestive tract with the central nervous system46. Through this pathway, changes in gut microbiome can send signals that affect energy levels, immune activity, mood, and cognitive function.

The microbiome and mood

The gut microbiome—trillions of microorganisms living in the digestive tract—plays a powerful role in mental health. These microbes help produce key brain chemicals like serotonin, dopamine, and GABA, which influence mood and focus47. They also generate short-chain fatty acids (SCFAs) that communicate with the brain through the vagus nerve, helping regulate stress, emotion, and even brain growth through compounds like BDNF, which supports learning and resilience48,49. When the microbiome is disrupted, this communication can weaken, and such imbalances have been linked to higher rates of depression and anxiety50,51.

How food shapes gut and mental health

What we eat directly affects the microbiome—and, in turn, mood. Diets high in processed foods, added sugar, and unhealthy fats can increase inflammation and disrupt healthy gut bacteria52. In contrast, whole foods—especially those rich in fiber—help nourish beneficial microbes53. Fermented foods and prebiotic fibers have been shown to further support gut balance54, with potential benefits for mood and cognitive function55.

Gut inflammation and mental health

When the gut lining becomes more permeable—sometimes referred to as “leaky gut”—substances that normally stay inside the digestive tract can enter the bloodstream and activate the immune system56. This can trigger ongoing low-grade inflammation, which has been associated with changes in mood, cognition, and increased risk of depression and anxiety57,58. Inflammation may interfere with how brain chemicals are produced and used, influencing how we think, feel, and respond to stress.

For a deeper dive into how digestion, the microbiome, and the nervous system interact, see Gut Health 101.

Putting it all together

From a root cause perspective, mental health conditions are often the result of multiple interacting factors across the body. Identifying which of these systems are out of balance—using history, lifestyle context, and objective data—allows care to be personalized and focused on restoring overall system health, not just suppressing symptoms.

Common mental health issues

Hundreds of millions of people worldwide experience mental health disorders at some point in their lives59. They can affect how a person feels, thinks, and behaves, often influencing relationships and overall quality of life. It’s also important to know that many people experience more than one mental health condition at the same time or across different stages of life—known as comorbidity—which reflects how interconnected the brain, stress response, and life experiences truly are60. The encouraging news is that early recognition and compassionate support can significantly improve recovery and emotional and functional stability.

It’s normal for emotions to fluctuate, but when symptoms are intense or long-lasting, it may signal an underlying condition that would benefit from professional support. Without proper care, mental health conditions may not only reduce quality of life61 but can also increase the risk of chronic illness62. This increased risk may be the result of one primary pathway or the collective impact of several, consisting of related stress, an elevated inflammatory response, or influenced by detrimental effects on self-care.

Below are a few of the most common:

Depression

Depression is one of the most common mental health conditions, affecting about 3.8% of people worldwide, including 5% of adults and nearly 6% of adults over 6059. It often shows up as a persistent sense of sadness, emptiness, or being “stuck,” along with a loss of interest in things that once felt enjoyable. Many people also notice low energy, sleep or appetite changes, and difficulty concentrating.

Depression can develop for a variety of reasons—such as stressful life events, unexpected life changes, loneliness, or family history—and often reflects the mind’s response to feeling overwhelmed. While it can be deeply challenging, depression is also treatable63.

Anxiety disorders

While depression often feels rooted in the past—linked to loss, regret, or sadness—anxiety tends to center on the future, stirring worry about what might happen next. This isn’t always the case, but it helps illustrate how these experiences can feel different.

An estimated 4.4% of the global population currently experience an anxiety disorder. In 2021, 359 million people in the world had an anxiety disorder, making anxiety disorders the most common of all mental disorders 64. They may involve persistent feelings of fear, nervousness, or tension that can interfere with daily routines, relationships, concentration, sleep, stress tolerance, work performance, emotional regulation, and more.

Common symptoms include restlessness, racing thoughts, muscle tension, poor concentration, and difficulty sleeping. There are several forms of anxiety, including generalized anxiety disorder, panic disorder, social anxiety, and specific phobias 65,66.

Post-traumatic stress disorder (PTSD)

PTSD can develop after someone experiences or witnesses a traumatic or deeply distressing event. It affects people of all ages and can show up in many ways—such as flashbacks, nightmares, intrusive thoughts, or strong reactions to reminders of the trauma. Many also experience anxiety, irritability, sleep problems, or a constant sense of alertness, which can make daily life and relationships feel more difficult. When PTSD isn’t addressed, it can impact both emotional and physical health, increasing the risk of depression, anxiety, and substance use 67,68.

Attention-deficit/hyperactivity disorder (ADHD)

ADHD is a neurodevelopmental condition marked by ongoing patterns of inattention, impulsivity, or hyperactivity that can interfere with daily life. It affects roughly 2-7% of adults worldwide, with symptoms often beginning in childhood and continuing into adulthood69.

Beyond difficulties with focus or organization, ADHD can affect emotional regulation, motivation, and relationships, sometimes making it harder to manage time, follow through on tasks, or shift attention smoothly. These challenges are linked to differences in the brain’s attention and reward networks, which influence how motivation and decision-making work70,71.

Eating disorders

Eating disorders—including anorexia nervosa, bulimia nervosa, and binge eating disorder—affect up to 3.8% of people worldwide72. These conditions involve ongoing disturbances in eating habits, thoughts, and emotions around food, weight, or body image.

Beyond their emotional toll, eating disorders can lead to serious medical complications such as nutrient deficiencies, heart problems, and weakened bones. They are also closely linked with anxiety, depression, and reduced quality of life, often affecting relationships and day-to-day functioning73.

Bipolar disorder

A mental health condition marked by intense mood shifts—ranging from emotional highs, called mania or hypomania, to lows of depression. It affects roughly 2.4% of people worldwide74.

There are two main types: Bipolar I, which includes full manic episodes lasting at least a week or requiring hospitalization, and Bipolar II, which involves recurring depressive and hypomanic episodes without full mania. These mood changes are linked to differences in neurotransmitter activity and brain structure and function75. When untreated, bipolar disorder can impact memory, increase the risk of substance use disorders, and reduce overall quality of life76.

Obsessive-compulsive disorder (OCD)

OCD is a mental health condition involving persistent, unwanted thoughts (obsessions) and repetitive behaviors or mental rituals (compulsions) performed to relieve anxiety. It affects an estimated 1-3% of the global population77.

These repetitive patterns can bring short-term relief but often create cycles that interfere with daily life, work, and relationships. OCD has been linked to differences in brain activity and neurotransmitter regulation, particularly involving serotonin and dopamine pathways78.

Challenges of mental health classification systems

Tools used to define and diagnose mental health conditions, such as The Diagnostic and Statistical Manual of Mental Disorders (DSM-5), play an important role in guiding care and research. However, it’s important to recognize their limitations and the broader context in which they are used:

• Biological complexity: Many systems focus on observable symptoms rather than the underlying biological, genetic, or neurological factors that contribute to mental health.
• Simplification of complexity: Categorizing conditions can risk oversimplifying the multifaceted nature of mental health, which is influenced by biological, psychological, and social factors.
• Cultural variation: Mental health experiences and expressions differ across cultures, and classification systems often do not fully reflect these differences.
• Continuum of mental health: Mental health exists along a spectrum rather than as discrete categories, but diagnostic systems often frame it in rigid classifications.
• Evolving knowledge: Mental health research is continually advancing, so classification systems may not always capture the latest insights.
• Overlap and ambiguity: Many mental health conditions often share features, making precise categorization difficult, highlighting the importance of an individualized approach.

Recognizing these limitations emphasizes that mental health is complex and deeply personal, requiring approaches that go beyond diagnostic labels to include individual experiences, cultural context, and emerging scientific knowledge.

Impacts of poor mental health

When mental health is compromised, it can affect multiple body systems, brain function, and overall quality of life. This mind-body connection works both ways—mental health influences physical health, and physical changes can, in turn, impact one’s mental state.

Physical health

• Cardiovascular system: Conditions like depression are recognized risk factors for heart disease and related cardiovascular issues79. Ongoing stress and emotional strain can raise blood pressure, increase heart rate, and reduce heart rate variability (HRV)—a marker of autonomic nervous system regulation and cardiovascular resilience80,81. Over time, these effects may elevate long-term cardiovascular risk.
• Immune system: Chronic stress and poor mental health can weaken immune function, making the body more vulnerable to infection and autoimmune issues82. When the stress response stays activated, production of protective immune cells decreases, reducing the body’s resilience and ability to recover.
• Digestive system: As mentioned previously, the gut and brain communicate constantly through the gut-brain axis. When mental health is poor, this balance can be disrupted, leading to altered inflammatory status and digestive symptoms that may worsen emotional well-being46.
• Endocrine system: Mental health challenges can overactivate the hypothalamic-pituitary-adrenal (HPA) axis, raising cortisol levels—the body’s primary stress hormone. Chronically high cortisol can impair sleep, suppress immunity, and disrupt mood regulation, creating a cycle that perpetuates stress and imbalance83.

Cognitive function

• Memory: Mental health struggles can impair the brain’s ability to store and retrieve information, often impairing both short- and long-term memory. This can occur by affecting brain structures like the hippocampus, which is vital for memory formation and retrieval84. This can make daily tasks, problem-solving, and recall more difficult.
• Attention and focus: Mental health issues can alter brain regions that regulate attention—like the prefrontal cortex and anterior cingulate cortex—reducing focus, processing speed, and accuracy85. Chronic stress and mood disorders can disrupt the function and connectivity of these regions, further impacting cognitive control and attention86.
• Decision-making: Poor mental health can affect risk-taking and reward-seeking behaviors, sometimes leading to impulsive or emotionally driven decisions87. These shifts have been linked to stress-induced changes in the communication between the amygdala and related brain networks88.

Emotional health

• Mood disorders: Mental health issues can negatively affect brain regions involved in emotion and decision-making, such as the hippocampus and prefrontal cortex, potentially increasing the risk of mood disorders like depression89.
• Emotional regulation: Mental health issues are often linked to difficulties in regulating emotion, particularly suppression and rumination. This can impair the ability to manage emotions effectively90.
• Self-esteem: Mental health and self-esteem reinforce each other. Supporting one can strengthen the other, improving confidence, resilience, and overall life satisfaction91.

Relationships and social functioning

• Interpersonal conflicts: Mental health struggles can influence mood and coping styles, affecting family dynamics and relationships92.
• Social withdrawal: Emotional distress often leads to isolation and reduced social engagement, which can intensify feelings of loneliness93.
• Communication: Poor mental health can make communication harder by increasing irritability, distraction, or withdrawal, which can lead to misunderstandings or conflict94.

Work performance and productivity

• Poor mental health can reduce focus, motivation, and energy—leading to absenteeism (missing work) and presenteeism (showing up but struggling to function effectively). It remains one of the leading causes of productivity loss in the workplace16.

Strategies for improving mental health

Supporting mental health often requires a combination of approaches with the aim of strengthening emotional balance, building resilience, and improving mood stability and coping capacity. Small, consistent lifestyle choices can make a significant difference over time—helping manage stress, stabilize mood, and improve quality of life over time95.

Dietary strategies

Again, food influences far more than physical energy—it can directly affect our mood, focus, and stress response. This connection works both ways: our diet affects mental health, and mental health can affect eating habits96,97. A diet that supports mental health typically emphasizes whole, nutrient-dense foods, such as fruits, vegetables, whole grains, nuts, seeds, and healthy fats, while minimizing processed foods, alcohol, and sugar. This approach aims to provide essential nutrients that support brain function and mood regulation.

Macronutrients and mental health

Each of the macronutrients—carbohydrates, protein, and fats—interacts with the brain in unique ways that can influence mood, emotional balance, and cognitive health. Here’s how each of them plays a role:

• Carbohydrates: Refined carbs and added sugars can trigger blood sugar spikes and may impair mood stability, increasing the risk of certain mood disorders97,98. Choosing fiber-rich, complex carbs—like fruits, vegetables, and whole grains—can support steady energy and better mental well-being99.
• Proteins: Adequate protein can support the production of neurotransmitters like serotonin and dopamine, which help regulate mood and focus100. Recent evidence suggests that consuming moderate protein throughout the day may support optimal mental status, influencing emotional stability and mental clarity101.
• Fats: The kinds of fats eaten can have a major impact on brain health. Diets high in saturated and trans fats (fatty meats, full-fat dairy, processed snacks, and fried foods) are associated with poorer cognitive performance and a higher risk of depressive symptoms102. In contrast, healthy fats—like omega-3s found in fish, flaxseeds, and walnuts—have been linked to improved mood, reduced anxiety, and better cognitive resilience 97,102.

For more information on foundational nutritional principles and eating practices that promote mental health, visit Nutrition 101.

Hydration

Proper hydration is also important for mental health, and maintaining adequate fluid intake helps support brain function. Even mild dehydration can impair cognitive function, increase irritability, and contribute to feelings of anxiety and fatigue103.

Physical activity

Regular movement is one of the most powerful ways to improve mental health. Activities such as aerobic exercise, yoga, or resistance training can stimulate the release of mood-regulating neurotransmitters like serotonin and dopamine, promoting focus and better mood104. For more detailed information on exercise, please refer to Exercise 101.

Sleep hygiene

Sleep aids in mood regulation and cognitive function. Insufficient sleep can lead to irritability, increased stress, and impaired cognitive performance, while also being linked to certain mental disorders like anxiety105. Establishing a consistent bedtime routine, creating a restful environment, and minimizing screen time before bed can help support mental health106. For more information on foundational sleep practices, visit Sleep 101.

Mindfulness and meditation

Regular meditation helps support a calm mind and regulate stress, even in the presence of certain conditions like anxiety107. Mindfulness-based stress reduction (MBSR) can help address various mental health issues by combining meditation with yoga and body awareness108. Deep breathing techniques, such as diaphragmatic breathing, also promote relaxation and may improve mood through activation of the parasympathetic nervous system109.

Biofeedback and heart rate variability

Biofeedback training, particularly heart rate variability (HRV) biofeedback—such as the HeartMath Inner Balance device—teaches individuals to recognize their body’s physiological signals, helping them develop awareness of their responses to stress. HRV biofeedback is associated with changes in autonomic nervous system activity and may support improved management of stress110,111. It has also been linked to reductions in blood pressure and heart rate, risk factors for cardiovascular disease112.

Social connections

Positive social networks support mental health by providing connection, emotional support, and a sense of belonging, which may help reduce the risk of developing certain mental health disorders113. Regular interactions—such as participating in community groups, clubs, or volunteering—can foster relationships, provide a sense of purpose and community engagement, while creating opportunities for shared experiences114.

Cognitive behavioral techniques

Cognitive restructuring helps identify and replace negative thought patterns with healthier emotional responses and behaviors. It’s a tool for improving mental health involved in challenging and modifying unhelpful beliefs that may help individuals with anxiety, depression, and other various behavioral problems115.

Relaxation practices

Relaxation techniques support mental health by helping reduce stress and supporting improved emotional balance and cognitive function. Practices like deep breathing, meditation, yoga, and progressive muscle relaxation can activate the body’s relaxation response, which may lower heart rate, cortisol levels, and blood pressure while promoting a calm mind116,117.

Nature exposure

Spending time in nature, often referred to as “green therapy” or “ecotherapy,” can help promote mental health balance by helping to lower cortisol levels and improve mood. Activities like walking in parks, gardening, or even viewing nature scenes can help provide these benefits118.

Supplements to support mental health

Certain micronutrients and botanicals can support mental health when used alongside lifestyle and behavioral strategies. For a deeper dive into supplementation, visit Supplements 101. The supplements listed below are not meant to be taken all at once—they’re provided as options that can be selected and personalized based on individual needs and guidance from a healthcare professional.

Please remember, before introducing a new supplement, it’s wise to speak with your healthcare provider. If you have a medical condition or are on medication, this step can help you stay safe and make sure everything works together to support your health goals.

Here are some options that have shown promise:

Magnesium

• Benefits: Magnesium plays a role in more than 300 biochemical reactions in the body, including many involved in brain health and cognition119. It can help support sleep quality and may potentially help support emotional balance in the presence of depression and anxiety120. A specific form, magnesium L-threonate, helps support relaxation, cognitive function, and sleep quality, making it potentially helpful for those dealing with stress-related sleep disturbances121,122.
• Dosage: 1,000-2,000 mg of magnesium threonate, roughly the equivalent of 72-144 mg of elemental magnesium. *Loose stools can be a sign that the supplement dose is too high; reducing it may improve tolerance.
• Frequency: Once daily, preferably in the evening.
• Mechanism of action: Crosses the blood-brain barrier and has been shown to raise brain magnesium concentrations, potentially helping to regulate the nervous system and improve sleep architecture.

Vitamin D3

• Benefits: Helps support a stable mood, and may potentially help support emotional balance in the presence of depression and anxiety123.
• Dosage: 2,000-5,000 IU.
• Frequency: Once daily with a meal containing fat.
• Mechanism of action: Vitamin D3 receptors are found throughout most of the body, including in areas of the brain that regulate mood, sleep, and cognition.

B-complex vitamins

• Benefits: Play a key role in brain and mental health by supporting the production of neurotransmitters like serotonin and dopamine124,125.
• Dose: Per formulation or as directed.
• Frequency: Daily until symptoms resolve or as directed.
• Mechanism of action: Provide essential methyl donors like B vitamins (B6, B12, folate/B9) to support methylation pathways126. Many B vitamins, particularly B6, support pathways related to mood balance, brain health, and cognition.

Omega-3 fatty acids (DHA and EPA)

• Benefits: May enhance mood and reduce symptoms of depression and other mood disturbances. Support a balanced inflammatory response, healthy brain function, and cognition127,128.
• Dose: 1,000-3,000 mg of combined EPA and DHA.
• Frequency: Taken once or divided into two doses.
• Mechanism: Can help pathways related to antioxidative and inflammatory status, which can help support nervous system function. In addition, omega-3 fatty acids, particularly DHA, help support brain function and cellular membrane health.

Probiotics (Lactobacillus and Bifidobacterium strains)

• Benefits: Can support the gut-brain connection, where gut health may influence mood and mental wellness50,129. They can also promote digestive health and help support a healthy immune and inflammatory response, both of which can be linked to brain function and mood130.
• Dosage: 10-20 billion CFUs.
• Frequency: Once daily.
• Mechanism of action: Modulate gut microbiota composition and help reduce intestinal permeability131. Specific probiotic strains—such as Lactobacillus rhamnosus and Bifidobacterium longum—may influence mood by supporting gut barrier integrity and helping balance inflammation132.

Ashwagandha (Withania somnifera)

• Benefits: An adaptogen that supports mood balance. May help support the body’s response to stress and anxiety, promoting a calm mind133,134.
• Dose: 300-600 mg standardized extract (5% withanolides).
• Frequency: Once or twice daily; often taken in the evening or divided between morning and evening.
• Mechanism of action: Acts as an adaptogen to help normalize cortisol rhythms by helping to modulate stress signaling pathways. It also supports GABA-ergic activity in the brain, which may help calm the nervous system and promote better sleep regulation135.

Rhodiola (Rhodiola rosea)

• Benefits: An adaptogen that may help improve mood and energy, particularly in stressful situations136,137.
• Dosage: 200-400 mg standardized to 3% rosavins and 1% salidroside.
• Frequency: Once daily, preferably in the morning.
• Mechanism of action: Supports cortisol balance, energy, cognitive function, and helps provide resilience to physical and emotional stress in HPA axis dysfunction and low cortisol138.

Saffron

• Benefits: May help support mood balance and the body’s response to depressive-type states139,140.
• Dosage: 400 mg
• Frequency: Once daily
• Mechanism of action: Saffron has been shown to help modulate neurotransmitter activity, support antioxidant activity, and potentially help support serotonin balance.

St. John’s wort (Hypericum perforatum)

• Benefits: May help support mood balance and alleviate mild to moderate depressive-type symptoms141,142.
• Dosage: 300 mg (standardized extract, typically 0.3% hypericin).
• Frequency: Two to three times daily.
• Mechanism of action: St. John’s Wort is thought to influence mood by modulating neurotransmitters such as serotonin, dopamine, and norepinephrine, while also interacting with certain neuroendocrine and inflammatory pathways.

Professional support

Addressing mental health often begins with self-care, but for resistant or persistent challenges, professional support can offer critical insight and tools. Mental health professionals can bring structure, clinical experience, and accountability to help address deeper patterns and improve long-term resilience. Here are some key forms of professional support to consider.

• Cognitive behavioral therapy (CBT): A structured, goal-oriented form of talk therapy that helps identify and reframe unhelpful thought patterns and behaviors. By promoting more balanced ways of thinking and responding, CBT can support emotions, coping skills, and day-to-day functioning.
• Dialectical behavior therapy (DBT): Originally developed as a form of CBT, DBT emphasizes skills such as mindfulness, distress tolerance, and emotion regulation. It can help individuals manage intense emotions, reduce self-defeating behaviors, and build healthier interpersonal relationships.
• Psychodynamic therapy: A longer-term therapeutic approach that explores how unconscious thoughts, early life experiences, and relational patterns influence current emotions and behaviors. By increasing self-awareness, individuals may gain a deeper understanding of their motivations and recurring challenges.
• Interpersonal therapy (IPT): A short-term, structured therapy that focuses on improving communication and addressing interpersonal difficulties. Strengthening social supports and addressing relationship patterns may help reduce distress and promote emotional balance.
• Somatic Therapy: A body-focused approach that emphasizes the connection between physical sensations, emotions, and mental health. Through practices like breathwork, movement, and grounding exercises, somatic therapy can help process stress and tension that may be stored in the body, supporting greater self-regulation and emotional resilience.
• Acceptance and Commitment Therapy (ACT): A mindfulness-based approach that encourages individuals to accept difficult thoughts and feelings rather than avoid or suppress them. ACT emphasizes clarifying personal values and taking committed action, helping build psychological flexibility to live in closer alignment with what matters most to them.
• Eye Movement Desensitization and Reprocessing (EMDR): A structured therapy often used for trauma and PTSD that may help the brain safely reprocess distressing memories. During sessions, a person briefly focuses on a traumatic memory while engaging in guided eye movements or other forms of bilateral stimulation. This process appears to reduce the emotional intensity of the memory and help the brain store it in a less distressing way by supporting healthier memory processing.
• Transcranial Magnetic Stimulation (TMS): A non-invasive treatment that uses gentle magnetic pulses to stimulate areas of the brain involved in mood and emotional regulation. Over a series of sessions, TMS may help rebalance brain circuits linked to depression, focus, and motivation, especially when other approaches haven’t provided enough relief.
• Biofeedback: A therapeutic technique that uses real-time monitoring of physiological signals—such as heart rate, breathing, or muscle tension—to help individuals gain greater awareness and voluntary control over bodily processes.
• Support groups: Provide peer understanding and shared experiences that can foster a sense of connection and reduce feelings of isolation. They may offer emotional support and practical coping strategies for a range of mental health concerns. Common examples include groups related to grief & loss, cancer support for survivors and loved ones, substance use, and recovery.

Tips on finding the right mental health provider for you

• Start with your goals: Think about what you’re hoping to work on—stress, anxiety, trauma, relationships, neurodivergence, or something else. This can help narrow the type of provider and approach that may suit you best.
• Know the different roles: Psychologists and therapists often focus on talk therapy, while psychiatrists can prescribe medication. Many people benefit from one or a combination, depending on needs.
• Use trusted directories that allow you to filter your search: Sites like Psychology Today let you search by:
  • Insurance (to find in-network providers)
  • Location or telehealth
  • Areas of focus (e.g., trauma-informed, neuro-affirming, LGBTQ+ affirming)
  • Therapy style (CBT, EMDR, somatic, mindfulness-based)
  • Practitioners who are currently accepting new patients

These filters may save time and help you find someone aligned with your values and needs.

• Expect it to take a few tries—and that’s okay: Not “clicking” with a therapist doesn’t mean therapy won’t work or that you did something wrong. The relationship matters, and it’s common to meet with a few professionals before finding the right match. Though this can feel difficult, this work is valuable time spent to ensure you are comfortable working openly with the right person.
• Ask for a consultation: Many therapists offer brief intro calls. Use this time to ask about their approach, experience, and what sessions are like. Pay attention to how comfortable and heard you feel.
• Consider affordability options: If cost is a concern, look for:
  • Sliding-scale fees (based on income)
  • Community mental health clinics
  • University training clinics (lower-cost care with supervised clinicians)
  • Telehealth platforms, which can sometimes be more affordable
• Trust your instincts: Feeling safe, respected, and understood is key. A good fit supports growth, not pressure.
• Revisit and reassess as needed: Needs can change over time. It’s okay to adjust your care team or approach if something no longer feels supportive.

Psychedelics and mental health

A comprehensive lens on psychedelic healing

From a comprehensive health perspective, psychedelics don’t just work on brain chemistry—they seem to help the whole system rebalance. Chronic stress and trauma often dysregulate the HPA axis, increase inflammation, and weaken neural plasticity143,144. Psychedelics may target all three145. For those interested in learning more about psychedelics, visit the Multidisciplinary Association for Psychedelic Studies (MAPS) at www.maps.org for trusted, research-based information and ongoing clinical updates.

Psychedelic-assisted therapies—when conducted in a medically supervised setting and combined with psychotherapy, mindfulness, and nutritional or lifestyle support—may help individuals move from a state of survival to one of restoration and connection.

Over the past decade, psychedelics such as ketamine, MDMA, psilocybin, ibogaine, and LSD have been reexamined—not as recreational substances, but as therapeutic tools for trauma, chronic stress, PTSD, depression, and addiction, especially when conventional treatments fall short146. Across studies, these compounds appear to work by helping change how brain networks communicate, reduce fear responses, loosen rigid thought patterns, and support neuroplasticity—the brain’s ability to form new, healthier connections147,148.

Ketamine, already FDA-approved for treatment-resistant depression, is known for its rapid effects149, sometimes easing severe emotional distress within hours by acting on glutamate and boosting BDNF, a key molecule for brain repair and resilience150,151. MDMA and psilocybin are being studied for PTSD, anxiety, and trauma, where they may help people safely revisit and reprocess difficult experiences while reducing emotional overwhelm152,153. Ibogaine, though still experimental and more complex due to safety and sustainability concerns, has shown potential in addiction, PTSD, and traumatic brain injury, possibly by “resetting” stress and reward circuits and promoting brain healing after chronic trauma154,155,156. LSD, DMT, and ayahuasca are earlier in research but may help provide deep emotional insight and lasting shifts in perspective when used in carefully supported settings157,158.

Tests related to mental health

Mental health symptoms are often treated in isolation, but biology frequently tells a deeper story. Mood, focus, motivation, and stress resilience can all be influenced by inflammation, nutrient status, hormones, and metabolism. The tests below may help identify modifiable contributors—empowering more personalized, root-cause-informed support rather than guesswork.

Nutrients

• Vitamin D (25-OH vitamin D): Involved in brain signaling, immune regulation, and inflammation balance, all of which can influence mood and emotions25. Improving low vitamin D levels has been shown to support mood and emotional health—especially in individuals who start out deficient159.
• Methylmalonic acid (MMA): A functional marker of B12 status, which is relevant because suboptimal B12 status has been associated with low mood, cognitive changes, and nervous system symptoms160,161.
• Homocysteine: Elevated homocysteine can reflect impaired methylation and B-vitamin status, which has been associated with cognitive changes and mood vulnerability over time162,163.
• Iron studies (serum ferritin, iron, transferrin saturation, TIBC): Iron status, particularly ferritin, reflects iron stores, and lower levels have been associated with fatigue, low motivation, and depressive symptoms164. A comprehensive assessment can help clarify whether symptoms may be related to iron availability, absorption issues, or inflammatory patterns165.
• RBC Magnesium: Magnesium plays a central role in nervous system regulation. Lower serum magnesium levels have been associated with increased stress sensitivity, anxiety, and depressive symptoms166,167. RBC magnesium is often regarded as a more reflective test of true magnesium status over a standard serum test, since most magnesium is stored inside cells rather than circulating in the blood.
• Zinc: Involved in neurotransmitter signaling and immune balance, and lower zinc levels have been associated with depressive symptoms and poorer stress resilience168,169.
• Selenium: This essential trace element helps support antioxidative status and may help support key functions related to mood and brain health. Decreased selenium status has been linked to depression and other neurocognitive changes26.
• Omega-3 fatty acids (EPA & DHA): Omega-3 status has been associated with emotional regulation and brain health, with lower levels commonly seen in individuals experiencing mood disturbances127,170.
• Vitamin B12 and folate: B vitamins, particularly vitamins B12 and folate, are crucial for many biochemical pathways related to mental health. They help support methylation processes for cellular health and can influence epigenetics160,171.

Thyroid

• Thyroid biomarkers (TSH, free T4, free T3): Even mild thyroid dysfunction has been associated with low mood, fatigue, and depressive symptoms, making thyroid markers a key consideration in mental health assessments172,173.
• Thyroid antibodies (TPO & TgAb): These antibodies can reveal autoimmune thyroiditis, which has been associated with higher rates of depression and anxiety in some individuals174. Results are best interpreted alongside thyroid function, symptoms, and inflammation context.

Metabolic

• Hemoglobin A1c (HbA1c): Long-term blood sugar dysregulation has been associated with depressive symptoms and brain fog175, even in individuals without diabetes176.
• Fasting glucose & insulin: Higher insulin levels and insulin resistance have been associated with mood changes and reduced cognitive flexibility, reflecting the close link between metabolic and mental health23,24.

Inflammation & immune balance

• High-sensitivity C-reactive protein (hs-CRP): Low-grade inflammation has been associated with depressive symptoms and reduced stress resilience177.
• Celiac disease and gluten sensitivity: These conditions are increasingly recognized as often-overlooked contributors to depression and anxiety, even in people who don’t have obvious digestive symptoms178,179. In these conditions, gluten can trigger immune and inflammatory responses that affect the brain, nervous system, and mood regulation180,181.

Stress

• Cortisol: Reflects how the body responds to stress, and altered cortisol patterns have been associated with anxiety, burnout, sleep disruption, and emotional exhaustion182,183.

Sex hormones

• Testosterone (total & free, along with SHBG): In all sexes, testosterone plays a role in motivation, energy, and mood, and lower levels have been associated with depressive symptoms and reduced vitality184,185.
• Estradiol (E2): Influences neurotransmitter balance and emotional regulation, and fluctuations or declines—especially during perimenopause or menopause—can be associated with mood changes and anxiety186,187.
• FSH & LH (especially for perimenopause/menopause): These tests can help clarify where someone may be in the menopause transition, a phase marked by natural hormonal shifts that can influence mood, energy, and emotional regulation188. Understanding this hormonal context can help frame mood changes as part of a broader, biologically informed picture rather than mood changes in isolation189.
• Progesterone: Has a calming, GABA-supportive effect in the brain, and lower levels have been associated with sleep disturbance, anxiety, and mood instability in some individuals190,191.

Environmental exposure

• Heavy metals: Exposure to metals like mercury, lead, and arsenic can occur through contaminated water, food, or the environment. Over time, prolonged exposure to these metals may affect the central nervous system and have been linked to low mood, cognitive changes, and reduced mental performance192,193.
• BPAs and PFAS: Bisphenol A (BPA), commonly found in plastics, can disrupt neurological function and has been associated with a higher risk of anxiety and depression36. PFAS, often called “forever chemicals,” build up in the body over time and can accumulate in tissues—including the brain—where they may influence nervous system function and mood regulation194.

Genetics

• MTHFR Gene (MTHFR, DNA): This test looks for common genetic variants that can affect methylation—a biochemical process the body uses to activate vitamins (like folate and B12), regulate neurotransmitters, and support detoxification. Certain MTHFR variants can increase the need for specific nutrients, influence how medications are metabolized, and make some individuals more sensitive to stress195,196.

Other tests related to mental health

Sleep studies

• Sleep testing—done either at home or in a clinic—can help uncover issues like sleep apnea, circadian rhythm disruption, or poor sleep quality. Because sleep strongly influences mood197, focus, and brain health198, identifying sleep-related issues may reveal important root contributors to mental health symptoms105.

Gut microbiome composition

• Gut microbiome testing looks at the types and balance of microbial organisms in the digestive system. Differences in microbial composition have been associated with changes in energy regulation, immune activity, and nervous system communication, as well as higher rates of mental health disorders199,200.

Organic acids testing

• Urine organic acids test (OAT) can detect metabolic byproducts, including markers of dysbiosis, mitochondrial dysfunction, and nutrient deficiencies, which have been associated with depression and anxiety201. When dysbiosis is present, microbes can produce compounds that disrupt neurotransmitter production, impacting mood and cognition.

Apps and wearables for mood

Wearables and apps for mood tracking are becoming more common tools for supporting emotional wellness. These devices and applications can provide insights into mood patterns, stress levels, physiological signals, and lifestyle factors—though they are not substitutes for clinical diagnosis or treatment.

Mood-tracking apps: These apps allow users to record daily mood, stress levels, sleep quality, and other lifestyle factors. They often use prompts, questionnaires, or short check-ins to track emotional patterns over time. Many also include analytics or visualizations to help users identify trends and possible triggers202.

Wearable stress monitors: Devices such as smartwatches or fitness trackers can measure physiological signals related to stress and mood, including heart rate variability (HRV), skin conductance, and resting heart rate. These metrics can provide indirect insight into emotional and stress responses203.

Mindfulness and mood apps: These apps combine guided meditation, breathing exercises, and mood tracking. They can help promote emotional self-awareness and may support short-term stress reduction, though long-term benefits are still under study204.

Digital therapy platforms: Online platforms can offer guided cognitive behavioral therapy, journaling prompts, or virtual support groups. These tools may help maintain mental wellness between in-person sessions, although they are not a replacement for professional care when needed205.

Biofeedback wearables: Some advanced devices offer biofeedback based on HRV, skin temperature, and muscle tension. These wearables can help users experiment with breathing and relaxation techniques and track their physiological responses over time206.

These apps and wearables can provide valuable opportunities for self-awareness and proactive mental health management. However, their data should be interpreted with caution and ideally used alongside professional guidance.

Key takeaways

• Mental health is a core part of overall well-being. Just as important as sleep, nutrition, and exercise. Good mental health supports emotional balance, resilience, and quality of life, while poor mental health can affect physical health, relationships, and daily functioning.
• Mental health exists on a continuum. It is shaped by a combination of biological, psychological, and social factors, and can be influenced by lifestyle, life experiences, and environmental conditions.
• A comprehensive approach is important. Addressing mental health means considering root causes, supporting emotional regulation, and building healthy coping strategies rather than focusing solely on symptoms.
• Daily habits can support mental health. Practices such as balanced nutrition, regular exercise, adequate sleep, mindfulness, and relaxation techniques—like meditation or deep breathing—can help support emotional balance and resilience.
• Social connection matters. Strong support networks and meaningful relationships can provide emotional support and help protect against mental health challenges.
• Professional support is valuable. Therapists, psychiatrists, and other trained professionals can offer personalized care, especially when mental health challenges feel overwhelming. Getting help early not only supports recovery but can also prevent issues from becoming more serious.
• Mental health isn’t one-size-fits-all. Diagnostic tools are helpful, but they don’t always capture the full picture. Each person’s experience is shaped by unique biological, emotional, and cultural factors, so effective care often goes beyond labels to address the whole person.
• Ongoing self-care and learning are important. Building awareness of mental health, developing coping strategies, and using supportive tools—such as mental health apps—can help maintain long-term mental health.

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