“Do I Really Need Supplements for Mental Health?”
- Yvette E. McDonald, LCSW-QS, CMNCS
- May 17
- 3 min read
Updated: Jun 28
A part of the Integrative Approach in Action blog series by Yvette, LCSW, CMNCS
Welcome to the Integrative Approach in Action blog series. As a Certified Mental Health and Nutrition Clinical Specialist (CMNCS), I often find that lasting emotional wellness requires more than talk therapy alone. This series is designed to help you understand how nutrition, nervous system regulation, and practical lifestyle changes can support your mental health at a deeper level.
Each post explores a specific element of my integrative approach. In this one, we’re focusing on supplement guidance, what it looks like in practice and why gentle, individualized support can make such a difference when healing emotionally.
Supplements Can Be Support, Not a Shortcut
If you’ve ever wandered down the supplement aisle feeling overwhelmed or skeptical, you’re not alone. Most of my clients come in either:
Taking 12 things they found on social media, but still feeling terrible
Or taking nothing, because they’ve been told “you shouldn’t need supplements if you’re healthy”
The truth is somewhere in between. Supplements aren’t a magic fix but they can offer your body the raw materials it needs to function better.
When the Mind Needs Nutrients
Mental health isn’t just about thoughts.......it’s about chemistry. Your brain relies on:
Magnesium to relax and regulate
Zinc to support mood and focus
B vitamins to convert food into usable energy
Omega-3s to reduce inflammation and support cognition
Vitamin D to stabilize mood, reduce depression risk, and support immune-brain function.
If those nutrients are low (and many people are unknowingly depleted), symptoms like anxiety, brain fog, low motivation, or irritability can follow.
What This Looks Like in Practice
When we explore supplement options in therapy, we do it slowly and intentionally. That often means:
Identifying which nutrients may be low and exploring how to include them through real, accessible foods.
Reviewing your current stack and removing anything unnecessary or harmful
Starting one new supplement at a time and tracking how your body responds
Choosing formulas that are clean, clinically relevant, and sensory-friendly (especially for neurodivergent clients)
Supporting your nervous system and blood sugar alongside emotional work
Adjusting based on your cycle, gut health, or stress load. Not just blanket recommendations
A Personal Note
I used to think supplements were only for “crunchy” people or those avoiding real medical care. But once I experienced the stabilizing power of magnesium and omega-3s during a season of deep emotional depletion, I became a believer.
These tools didn’t replace therapy. They made therapy work better. My mind could finally stay online long enough to do the inner work I’d been circling for years.
Real Clients, Real Examples
Here’s what supplement support might look like:
A college student with social anxiety starts low-dose magnesium glycinate to reduce sensory overwhelm
A parent in burnout adds adaptogens and vitamin C to stabilize stress hormones and regain energy
A neurodivergent teen uses omega-3s to reduce emotional reactivity during emotional spikes
A perimenopausal woman finds relief with vitex and zinc to support emotional swings and PMS rage
Each supplement plan is personalized. We work with your nervous system, sensitivities, and rhythm, not against them.
Reflection Questions
Have I ever noticed a connection between how I eat and how I feel?
Am I currently taking supplements? If so, how do I know they’re helping—or not?
What might shift for me if I gave my body what it’s asking for—gently and consistently?
Let’s Build a Plan That Works With Your Body
Whether you’re supplement-sensitive, already overloaded, or simply curious, we’ll create a plan that respects your body’s cues. You don’t have to figure it out alone.
Ready to explore supplement support as part of your emotional healing?
Next in the series: Lifestyle Coaching
I am a psychotherapist, Licensed Clinical Social Worker (LCSW), and Certified Mental Health and Nutrition Clinical Specialist (CMNCS) who takes a holistic, neuroscience-based approach to mental health.
I integrate psychology, nutrition, and lifestyle strategies to support clients in identifying root causes of emotional distress: from gut health to hormone shifts to nervous system overload. Through my practice at Traveling Light Counseling, I offer concierge services for neurodiverse individuals, couples, and those seeking integrative support.
Curious about how your nutrition and nervous system may be affecting your emotional well-being? Explore services or schedule a session today.
