Top five supplements recommended for mental health

Here are my five top supplements that I recommend for mental health.

  1. Krill or fish oil contains omega-3 fatty acids such as EPA and DHA that are really good for the memory and brain. We can’t actually synthesise these omega-3s ourselves. We can synthesise omega-6s, but we need to get omega-3s from food sources or from supplementary sources; ideally a combination of the two. For memory and brain health, I recommend that you get a decent krill or fish oil. We can recommend some brands, just get in touch with us if you’d like some help on that.
  2. St. John’s Wort: This has been proven with over 30 studies that demonstrate the effectiveness of St. John’s Wort for mild depression. Interestingly, not for severe depression, but for mild depression it’s been very effective. St. John’s Wort’s derived from a tiny yellow plant has been used for hundreds of years to help with mental health conditions.
  3. Magnesium is a mineral that’s involved in about 325 biochemical processes, and is good for calming and relaxing. It has also been proven to help with anxiety. You can take magnesium orally via a tablet, or via a spray applied directly to the skin, which is what I do. I take topical magnesium,which I spray on the back of my neck, chest, arms and legs; it’s particularly good for muscle recovery too. A lot of people are deficient in magnesium, so if you’re feeling under the weather or suffering from poor mental health do have a look at magnesium.
  4. Tryptophan is typically found in food.  It’s an essential amino acid found in eggs, fish, raw dairy and nuts. Tryptophan is important because it’s a precursor for something called serotonin. Serotonin is a neurotransmitter most of which is found in the gut but there’s also some up in the brain, and it’s essential for good mental health. Serotonin, or a deficiency in serotonin has been linked to conditions such as depression.
  5. Prebiotics help to introduce new and healthy bacteria into the gut by feeding the existing bacteria. Prebiotics include foods such as onions and garlic, and can be taken orally in the form of a tablet.  You can also take them with fermented foods including kefir. Trying to get interesting and different foods into your diet will help, but focus on prebiotics, particularly if you’ve got mental health issues.  Prebiotics help with treating the gut, a well accepted way of treating mental health conditions, as well as physical conditions like autoimmune conditions.

If you’ve got any questions, please contact me at

Bodyshot Mental Health Package

We have brought together everything you need to optimise your mental health, in one package. The Mental Health Package includes the DNA test for diet and fitness, a non-invasive blood test panel for thyroid and vitamin D3, and a 21-day course of goat milk kefir, made from a traditional recipe by our partner in Wales.

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Leanne Spencer is an entrepreneur, coach, TEDx Speaker, author of Remove the Guesswork, and founder of Bodyshot Performance Limited. Bodyshot is a health and fitness consultancy that helps busy professionals get more energy by removing the guesswork around their health, fitness and nutrition. Visit or email to register your interest in our services and connect with us on Facebook, Instagram and Twitter.

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