Researchers studying supplements use these 3 to boost mood, reduce stress, and improve athletic performance.

• Dr. Adrian Lopresti is a clinical psychologist who studies how supplements can affect mental health.
• Lopresti uses a handful of supplements in her life depending on her mood and stress.

Dr. Adrian Lopresti has dedicated his work to understanding how nutritional supplements can promote mental health.

“I’m a clinical psychologist, so my interest is in mental health,” Lopresti told Insider.

Lupresti serves as CEO of Clinical Research Australia, a company that conducts clinical research on behalf of sponsors, including supplement companies.

Insider asked Lopresti what supplements she takes, based on her own and other research in the field. Insider removed the supplements Lopresti is currently researching in sponsored trials.

Here are three of the supplements Lopresti uses in her life for mental and physical health.

fish oil

Like Dr. Peter Attia, Lopresti takes a daily fish oil supplement.

Experts generally recommend two servings of fish per week—such as salmon, herring, or sardines—for the beneficial omega-3 fatty acids EPA and DHA.

But supplements, such as fish oil, can also be a good source of omega-3 fatty acids.

A 2022 study found that consuming just 3 grams of omega-3 fatty acids daily, either through food or supplements, can help lower blood pressure and prevent heart disease.

The anti-inflammatory properties of fish oil may also be beneficial for people with depression.

A 2016 review of 13 studies found that omega-3 supplements help reduce some symptoms of depression in people with major depressive disorder. It appeared to be particularly helpful in people who were already taking antidepressants, but the authors said more research is needed.

magnesium

Magnesium is the fourth most abundant mineral in your body and is essential for healthy bones, heart, muscles and nerves, nutritionist Allie Gregg previously told Insider. But less than half of Americans get enough magnesium through their diets.

Lopresti takes magnesium because he believes it can help with athletic performance.

A 2019 review found that magnesium may have a positive effect on muscle performance in some athletes, although research is inconsistent and limited.

Lopresti chooses 300-600 mg of magnesium glycinate, bisglycinate, or elemental citrate. But he avoids magnesium oxide because it is a laxative.

While some added magnesium may be beneficial, too much magnesium can be harmful, leading to stomach upset or even danger.

Winter cherry – wind cheese

Ashwagandha has become a popular supplement on social media, and the makers claim it can help reduce stress and anxiety and even increase testosterone levels.

Loprasti periodically takes ashwagandha for stress management. “The biggest evidence is probably for stress,” Lopresti said. It seems to have a positive effect.”

However, Lupresti said that taking ashwagandha for stress “doesn’t work overnight.” It usually takes two weeks for people to notice the effects of Ashwagandha, and people will get maximum benefits after taking it for two to eight weeks.