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Stress managementSleep & recoveryMental health & wellbeing

Mental Health Support

AAdequate Evidencebeginner7 steps · 4 supplements · 3 habits

What this protocol does

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

Who it's for

Those experiencing mild-moderate mood or anxiety concerns. Not a replacement for professional treatment.

Expected timeline

Some effects within 1-2 weeks. Full adaptogenic benefits in 4-8 weeks.

Monthly cost estimate

€20-€40/month for supplements

Protocol steps

1
Omega-3 (EPA/DHA)supplementAAdequate Evidence
With meal · 2g (high EPA)

EPA specifically shows antidepressant effects in multiple RCTs

2
Vitamin D3supplementAAdequate Evidence
Morning · 4000 IU

Low D is consistently associated with depression risk

3
Magnesium GlycinatesupplementAAdequate Evidence
Evening · 300mg

Anxiolytic via GABA — comparable to mild anxiolytics in some studies

4
Ashwagandha (KSM-66)supplementAAdequate Evidence
Morning · 600mg KSM-66

Reduces anxiety scores by 40-50% in clinical trials

5
Morning exercisehabitAAdequate Evidence
Morning · 30 min

Antidepressant effect comparable to SSRIs in mild-moderate depression

6
Meditation (NSDR/Yoga Nidra)habitAAdequate Evidence
Afternoon · 10-20 min

Reduces anxiety and restores emotional regulation capacity

7
Social connectionhabitAAdequate Evidence
Regular

Strongest protective factor against depression and anxiety

Health domains covered

Stress managementSleep & recoveryMental health & wellbeing

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.