Supplements I Suggest for Brain, Mood & Better Sleep (And Why They Matter)
- Leslie Bowman
- Jan 9
- 6 min read
Updated: 2 days ago
I am a huge believer in the body’s ability to heal itself because I’ve lived it myself, and I’ve helped hundreds of clients do the same. Healing doesn’t happen from one pill, one session, or one breakthrough moment. It happens when we support the body and nervous system as a whole, from the inside out.
As a Holistic Psychotherapist, I encourage my clients to look at all aspects of their lives not just emotions and thoughts, but movement, nutrition, sleep, and stress. I spend a lot of time teaching the gut–brain connection, because our brains do not function in isolation. They rely on the right micronutrients to regulate mood, focus, digestion, and our ability to truly rest.
Today, I’m sharing the supplements I routinely recommend to my clients, how I use them myself, and why each one matters so you can tune into your body and decide what feels right for you.
Morning Essentials: For Clarity, Mood & Energy
These are the supplements I often recommend taking in the morning because they help support your brain, energy, mood, and stress response throughout the day.
🌞 Vitamin D3 — Mental Health & Nervous System Support
Vitamin D is often thought of as a “bone vitamin,” but psychologically, it plays a much bigger role. Vitamin D receptors are found throughout the brain, particularly in areas that regulate mood, motivation, and emotional processing.
Psychological & Emotional Benefits:
Supports serotonin production, which influences mood stability and emotional resilience
Helps reduce symptoms of low mood and seasonal depression
Supports nervous system regulation, especially during periods of chronic stress
Can improve mental energy, motivation, and overall emotional balance
Low vitamin D levels are commonly associated with fatigue, low mood, and emotional flatness — especially in people who live in colder climates or spend most of their time indoors.
🐟 Omega-3 (EPA + DHA) — Emotional Regulation & Brain Health
Omega-3s are essential fats that make up the structure of the brain itself. They directly influence how brain cells communicate and how efficiently neurotransmitters function.
Psychological & Emotional Benefits:
Supports emotional regulation and mood stability
Helps reduce symptoms of anxiety and depression
Improves focus, attention, and cognitive clarity
Helps calm neuroinflammation, which is increasingly linked to mood disorders
EPA is especially supportive for mood and emotional health, while DHA supports cognitive function and memory. Together, they create a more balanced, resilient brain.
💪 B-Complex — Stress Resilience & Nervous System Support
B-vitamins are foundational for mental health because they help your body convert nutrients into energy and produce neurotransmitters. When stress is high, B-vitamin demand increases, which is why burnout often shows up as mental exhaustion, anxiety, or irritability.
Psychological & Emotional Benefits:
Supports neurotransmitter production (serotonin, dopamine, GABA)
Helps regulate the stress response and cortisol levels
Improves mental clarity, motivation, and emotional resilience
Supports the nervous system during periods of overwhelm, anxiety, or chronic stress
Many clients notice improved mood, steadier energy, and less emotional reactivity when their B-vitamin levels are supported.
🌙 Evening Calm: Sleep support without the groggy next day
🧘 Magnesium for Anxiety Reduction & Sleep Support
Magnesium is one of the most important minerals for calming the nervous system. It supports muscle relaxation and helps shift the body out of stress mode and into rest.
Key Benefits:
Calms the nervous system and reduces anxiety
Relaxes muscles and physical tension
Supports deeper, more restorative sleep
Helps quiet racing thoughts before bedtime
Magnesium deficiency is common and often linked to insomnia, anxiety, and chronic tension.
🍃 L-Theanine for Mental Calm & Sleep Quality
L-theanine is an amino acid known for promoting calm focus without sedation. It supports alpha brain waves, which are associated with relaxation and mental clarity.
Key Benefits:
Reduces stress and anxious thought patterns
Promotes mental calm without grogginess
Improves sleep quality and relaxation
Helps quiet the mind at night
L-theanine is especially helpful for clients who feel mentally overstimulated or have difficulty winding down.
🌙 Non-Melatonin Sleep Support for Deep, Restorative Rest
Instead of forcing sleep, these non-melatonin sleep supplements support the nervous system and brain chemistry so the body can naturally shift into rest. They focus on calming the stress response, reducing mental overstimulation, and supporting healthy sleep architecture.
Key Benefits:
Calms the nervous system and reduces nighttime anxiety
Helps quiet racing thoughts and mental overstimulation
Supports sleep onset and staying asleep
Improves sleep quality without next-day grogginess
Supports natural sleep rhythms without hormonal disruption
These formulas are especially helpful for my clients who feel tired but wired, wake frequently during the night, or experience stress-related insomnia.
🦴 Gut & Healing Helpers
I don’t just focus on symptoms , I focus on why someone might not absorb nutrients well in the first place.
🥣 L-Glutamine for Gut Health & Nutrient Absorption
L-glutamine is an essential amino acid for repairing and maintaining the gut lining. A healthy gut is critical for nutrient absorption, neurotransmitter production, and mental health.
Key Benefits:
Supports gut lining repair and intestinal integrity
Improves nutrient and amino acid absorption
Reduces gut inflammation and digestive discomfort
Supports mood and brain health through the gut–brain axis
When the gut heals, the brain functions more efficiently.
🍲 Bone Broth for Gut Repair, Mood & Nervous System Support
Bone broth provides collagen, glycine, and amino acids that support gut healing and nervous system regulation.
Key Benefits:
Supports gut lining repair and digestion
Provides building blocks for neurotransmitters
Helps regulate the nervous system and stress response
Supports immune health and overall resilience
Bone broth is a foundational food for clients healing from digestive issues, chronic stress, or nutrient depletion.
🌿 Last but not least- Liver Detox for Mental Clarity, Hormone Balance & Overall Health
The liver plays a central role in detoxification, hormone metabolism, and nutrient processing. When the liver is overburdened, it can affect energy levels, mood, digestion, skin, and mental clarity. Supporting liver function helps the entire body including the brain operate more efficiently.
When detox pathways are supported, the nervous system doesn’t have to work as hard to compensate. Many clients notice improved energy, clearer thinking, better digestion, and a greater sense of emotional balance when liver function is optimized.
Key Benefits:
Supports natural detoxification pathways
Helps regulate hormones that influence mood and stress
Improves mental clarity and reduces brain fog
Supports digestion and nutrient metabolism
Reduces toxic load that can contribute to inflammation
A healthy liver also supports neurotransmitter balance by clearing excess hormones and toxins that can interfere with brain chemistry and emotional regulation.
Liver support supplements include ingredients such as milk thistle, dandelion root, artichoke, and antioxidants that protect liver cells while enhancing detoxification processes.
🧠 A Quick Note on Why This Matters
You could eat well and still feel off if your body can’t absorb nutrients, produce neurotransmitters, or sleep deeply. All of these supplements work with the biology of your nervous system, digestive system, and metabolism...not against it.
Every person is unique. I always take into account your history, labs (if available), lifestyle, stress levels, sleep quality, and goals before recommending the right stack and doses.
If you are interested in learning more, contact me here.
⭐ Bonus Supplements for Body, Brain & Cellular Health
These are supplements I often recommend selectively, depending on a client’s goals, energy levels, cognitive needs, and physical resilience. They support deeper layers of healing from cellular health to brain performance and structural support.
⭐ Urolithin A for Cellular Health & Brain Longevity
Urolithin A is a powerful compound that supports mitochondrial health, which directly affects energy, brain function, and aging.
Key Benefits:
Supports cellular renewal and mitochondrial function
Improves mental energy and cognitive resilience
Supports muscle strength and physical endurance
Promotes healthy aging and overall vitality
Because mitochondria fuel both the body and the brain, supporting them can lead to improved focus, stamina, and long-term neurological health.
⭐ Creatine for Brain Function, Mood & Physical Strength
Creatine isn’t just for athletes — it’s one of the most researched supplements for brain energy and cognitive performance.
Key Benefits:
Supports brain energy and mental clarity
Improves memory, focus, and cognitive processing
Supports mood and neurological resilience
Enhances muscle strength and physical recovery
Creatine helps replenish ATP, the primary energy source for both muscles and brain cells — making it beneficial for mental fatigue, stress, and burnout.
⭐ Collagen for Gut Health, Mood & Structural Support
Collagen provides amino acids that support the gut lining, joints, skin, and nervous system. It plays a quiet but foundational role in overall resilience.
Key Benefits:
Supports gut lining integrity and digestion
Provides glycine, which supports calm and sleep quality
Supports joint, skin, and connective tissue health
Contributes to nervous system regulation and recovery
Collagen works best when used consistently and paired with a healthy gut, allowing the body to absorb and utilize its amino acids effectively.
⭐ Why These Are “Bonus” Supplements:
These supplements aren’t necessary for everyone but when used intentionally, they can significantly enhance energy, cognitive function, mood stability, and physical resilience. Healing isn’t about doing everything at once. It’s about adding support thoughtfully, in a way your body can integrate.
