Mental health & wellbeing Stress management Sleep & recovery

Mental Health Support

BBuilding confidence

Worth a test run.

Low commitment7 steps · 4 supplements · 3 habits

Latest evidence update: 2026-11-05

Open as constellation

What this protocol does

Evidence-based supplements and habits for mood stability, anxiety reduction, and emotional wellbeing.

What to expect

Synthesized from research on this protocol's components. Individual response varies.

Weeks 4–8

Look for: Depressive symptoms may begin to ease — omega-3 PUFA supplementation shows a beneficial effect on depressive symptoms in adults with major depressive disorder, with a typical magnitude of about 2.2 points on the 17-item Hamilton Depression Rating Scale, and effects are stronger when combined with prescribed antidepressants.

Not yet expected: Strong mood lift from vitamin D supplementation alone — meta-analyses of randomized trials find no significant effect on depression scores, and pure DHA supplementation does not significantly reduce depressive symptoms.

Backed by 4 studies

Meta-analysis and meta-regression of omega-3 polyunsaturated fatty acid supplementation for major depressive disorder.
Omega-3 fatty acids for depression in adults.
Efficacy of vitamin D supplementation in depression in adults: a systematic review.
EPA but not DHA appears to be responsible for the efficacy of omega-3 long chain polyunsaturated fatty acid supplementation in depression: evidence from a meta-analysis of randomized controlled trials.

Expected outcomes

Research outcomes from 3 supplements and habits (10 data points)

Outcome estimates are derived from published research and represent population-level associations, not guaranteed individual results. Consult a healthcare professional before making decisions based on these estimates. Combined effects account for shared biological mechanisms between interventions.

Protocol steps

Omega-3 (EPA/DHA)supplementSHigh confidence

With meal · 2g (high EPA)

EPA specifically shows antidepressant effects in multiple RCTs

Vitamin D3supplementSHigh confidence Context-aware

Morning · 4000 IU

Low D is consistently associated with depression risk

Cutaneous vitamin D synthesis is minimal above 35° latitude from October through April (northern hemisphere) or May through October (southern hemisphere). Outside this window, prioritize 15-30 min of midday sun exposure; supplementation is optional.

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Order these supplements

Get everything you need for this protocol delivered to your door.

Omega-3 (EPA/DHA)

Vitamin D3

Magnesium Glycinate

Ashwagandha (KSM-66)

Questions about Mental Health Support

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Research behind the components

Aggregated from the supplements and habits in this protocol; not a composite protocol grade · 1044 studies referenced

Referenced studies (1044)

ProtocolEngine provides general health information based on published research. This is not medical advice. Consult a healthcare professional before starting any supplement or health protocol.