@ohdarlingitsbiology
Depression · Anxiety · OCD · Burnout · Cluster 4

Mental Health as
Physical Health

Evidence-graded supplements targeting the metabolic, mitochondrial and neuroinflammatory drivers of mental health. Based on metabolic psychiatry research 2020–2026.

~£65–85
Full stack / month
10
Supplements · 2 phases
May 2026
Last updated
10/10
Links confirmed ✅
🔋
Mitochondrial
Brain energy failure as root of mental illness
🦠
Gut-Brain
Dysbiosis → neuroinflammation → mood
🔥
HPA Axis
Chronic cortisol driving depression
⚡
Glutamate
Excess excitation in OCD & anxiety
Affiliate disclosure: This page contains Amazon Associates affiliate links. @ohdarlingitsbiology earns from qualifying purchases at no extra cost to you.
Phase 1 · Universal Foundation
All four drivers — start here
Weeks 1–6
1
Magnesium + B6
DepressionAnxietyOCDBurnout
Magnesium Glycinate + B6 · 300–400mg elemental · Evening dose
Direct cofactor for GABA synthesis — your primary calming neurotransmitter. Reduces cortisol, calms HPA axis hyperactivation and supports mitochondrial energy production. Deficiency confirmed in depression and anxiety cohorts globally.
300–400mg · Evening~£10 · 3 months
Amazon
2
Vitamin D3 + K2
DepressionAnxietyBurnout
Unicorn Brands D3 4000iu + K2 MK7 · 365 tablets · UK Made · 14,000+ reviews
D3 deficiency is near-universal in depression. D3 directly supports serotonin synthesis genes, modulates neuroinflammation and drives mitochondrial biogenesis. Multiple meta-analyses confirm D3 supplementation reduces depressive symptoms.
2000–4000 IU · Morning with food~£12 · 12 months~3p/day
Amazon
3
Omega-3 High EPA (2:1)
DepressionAnxietyOCD
Nutravita Omega-3 2000mg · 660mg EPA + 440mg DHA · 240 softgels · 27,000+ reviews
2025 meta-analysis of 20 RCTs (2,300 participants) confirmed omega-3 significantly reduces depressive symptoms (Hedges' g = −0.45). EPA regulates the HPA axis and reduces neuroinflammatory cytokines directly.
2g+ daily · 60%+ EPA · With food~£14 · 4 months~12p/day
Amazon
4
Multi-Strain Probiotic
DepressionAnxietyGut-Brain
Optibac / Bio-Kult · Multi-strain · 10B+ CFU · L. rhamnosus + Bifidobacterium
Probiotic interventions reduce stress and anxiety symptoms through anti-inflammatory properties — confirmed in clinical studies. Restores butyrate and acetate production for mood regulation. 8-week minimum for measurable effect.
1 cap/day · Morning fasted~£15–20/month
Amazon
5
Methylated B-Complex
DepressionOCDBurnout
BioCare Methyl B Complex · Quatrefolic 5-MTHF + Methyl B12 + P-5-P B6 · 60 vegan caps · UK clinical grade
5-MTHF bypasses MTHFR variants that impair serotonin, dopamine and norepinephrine synthesis. Methylfolate is the most well-evidenced adjunct to antidepressants. B12 and B6 are essential cofactors.
Methylated form only · Morning~£22 · 2 months
Amazon
Phase 2 · Condition-specific
Add after 6–8 weeks · one at a time
Weeks 6–12+
6
Saffron Extract (Affron®)
DepressionAnxiety
Affron® standardised saffron extract · 28mg twice daily · Clinical trial form
Meta-analysis 2025
2025 meta-analysis found saffron comparable to SSRIs for depression and anxiety in RCTs. Modulates serotonin reuptake and reduces cortisol. Affron® is the standardised extract used in clinical trials.
28mg x2/day · With food~£28 · 2 months
Amazon
⚠ Discuss with GP if taking SSRIs — serotonergic interaction possible.
7
NAC 600mg
OCDDepressionAnxiety
Solgar NAC N-Acetyl-L-Cysteine 600mg · 60 vegan vegicaps · Soy-free
RCT confirmed · OCD
2024 meta-analysis confirmed NAC produces statistically significant benefits for depressive symptoms. Particularly strong evidence for OCD — 2,400–3,000mg/day reduces OCD symptoms with minimal side effects.
600mg twice daily · With food~£22 · 1–2 months
Amazon
8
Ashwagandha KSM-66
AnxietyBurnoutCortisol
Nutrition Geeks Ashwagandha KSM-66 3000mg + L-Tryptophan + B6 · 60 vegan caps · 5,400+ reviews
Multiple RCTs confirm significant cortisol reduction and anxiety improvement with KSM-66. Directly targets HPA axis hyperactivation — the confirmed shared driver of depression, anxiety and metabolic disease.
600mg KSM-66 · Evening~£12 · 2 months
Amazon
9
L-Theanine + B6
AnxietyOCDSleep
New Leaf Products L-Theanine 400mg + Vitamin B6 · 120 vegan caps · B-Corp certified · Amazon's Choice
Increases GABA activity and alpha brain waves — directly rebalancing the glutamate/GABA imbalance confirmed in anxiety and OCD. Produces calming without sedation. Effective for hyperarousal, racing thoughts and sleep-onset anxiety.
200mg L-Theanine + B6 · Evening~£14 · 2–4 months
Amazon
10
Creatine Monohydrate ★
Brain EnergyDepressionMitochondrial
Creapure® Certified Creatine Monohydrate · 500g · Third-party purity tested · GMP
RCT 2025
Directly addresses mitochondrial energy failure at the core of metabolic psychiatry. 2025 RCT confirmed +11% brain creatine and improved global cognition. 2024 meta-analysis found benefits for depressive symptoms — particularly treatment-resistant depression.
3–5g daily · Any time~£20 · 3–4 months
Amazon
💧 Drink extra 500ml water daily. Daily habit — not a course.
Phase 1 — 5 supplements~£35–45/mo
+ Phase 2 additions+£30–40/mo
Full Stack (10 supplements)~£65–85/mo
⚠ Important: This information is for educational purposes only and does not constitute medical advice. It is not a substitute for professional medical consultation, diagnosis or treatment. Always consult your GP or psychiatrist before starting — particularly if you are taking antidepressants, antipsychotics or psychiatric medication. Saffron, SAMe and high-dose B vitamins can interact with SSRIs. Prices approximate May 2026.

Amazon affiliate disclosure: As an Amazon Associate, @ohdarlingitsbiology earns from qualifying purchases.