Stress and mood

Limited evidence

• Omega-3

  Fats found in oily fish, and in some plant oils, nuts and seeds; supplements come from fish, krill or algae.

  • NCCIH: Uncertain for depression; any effect may be too small to matter, on low-quality evidence.
  • RCPsych: Not enough evidence on it as an alternative to antidepressants.

• Ashwagandha

  The root, and sometimes the leaf, of a shrub used in traditional Ayurvedic medicine, sold as an extract.

  • NIH ODS: More research is needed; studies have used many different types and doses.
  • NCCIH: Evidence on anxiety is unclear.

• Rhodiola

  A plant of cold, high-altitude regions of Europe, Asia and North America, also called roseroot.

  • NCCIH: Not enough reliable evidence to judge it for any health purpose.
  • RCPsych: Effects unknown at present; more studies are needed.

• Magnesium

  A mineral found in spinach, nuts and wholemeal bread, among other foods.

  • Cleveland Clinic: Some evidence on anxiety and stress, but more research is needed.

  Also covered by NHS.

• 5-HTP

  A compound the body uses to make serotonin; supplements are sometimes called Griffonia seed extract.

  • Mind: Studied for depression, but more research needs to be done.
  • RCPsych: Not yet cleared as safe.

• L-theanine

  An amino acid found mostly in tea leaves, and in some mushrooms.

  • Cleveland Clinic: Evidence is not conclusive; not understood well enough to replace proven ways to lower stress.
  • Mind: Should be safe if label instructions are followed, with few side effects.

• CBD

  Cannabidiol, one of the chemicals called cannabinoids, found in hemp and cannabis plants.

  • Mind: Little good-quality research on CBD for mental health problems.
  • Food Standards Agency: Think carefully before taking it; healthy adults should keep to 10mg a day at most.

• B vitamins

  A group of eight vitamins, including B6, B12 and folate, found in many foods.

  • Mind: Supplements are unlikely to be enough on their own unless a deficiency is the cause.

  Also covered by NHS and British Dietetic Association.

Advised against

• St John's wort

  A flowering plant sold as a herbal remedy.

  • NHS: Not recommended by doctors: the amount of active ingredients varies between brands and batches.
  • NICE: Not to be recommended for depression: doses uncertain, preparations vary, serious interactions possible.

  Also covered by RCPsych, Mind and MHRA.

Things to check

• MHRA: Women using hormonal contraception such as the pill or an implant should not take St John's wort; it can make contraception less effective.
• NHS: St John's wort taken with anticonvulsants, anticoagulants, antidepressants or the contraceptive pill can cause serious problems; avoid it when pregnant or breastfeeding.
• RCPsych: There is no strong evidence for any herbal remedy for anxiety; ask a doctor first, as they can cause serious problems with other medicines.
• Mind: Taking too much 5-HTP, or taking it with antidepressants, might cause serotonin syndrome, a serious reaction.
• NCCIH: Ashwagandha should be avoided in pregnancy and breastfeeding, and is not recommended with autoimmune or thyroid disorders.
• RCPsych: Avoid omega-3 products with added vitamin A, which could cause vitamin A poisoning.
• NHS: Having 400mg or less a day of magnesium from supplements is unlikely to cause any harm.
• NHS: Do not take more than 10mg of vitamin B6 a day in supplements unless a doctor advises it.

If you take medication, are pregnant, or have a health condition, check with a pharmacist or GP first.