A researcher studying the supplements takes these 3 to improve mood, reduce stress, and improve athletic performance

• Dr. Adrian Lopresti is a clinical psychologist who studies how supplements can affect mental health.
• In his life, Lopresti uses a handful of supplements depending on his mood and stress.
• Some of the supplements she takes include fish oil, magnesium, and ashwagandha.

Dr. Adrian Lopresti has dedicated his career to understanding how nutritional supplements can improve mental health.

“I’m a clinical psychologist, so I’m interested in the mental health field,” Lopresti told Insider.

Lopresti is managing director of Clinical Research Australia, a company that conducts clinical research on behalf of sponsors, including supplement companies.

Insider asked Lopresti what supplements he takes, based on his own research and other research in the field. The insider ruled out supplements that Lopresti is currently investigating in sponsored trials.

Here are three supplements Lopresti takes in her life for mental and physical well-being.

Fish oil

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Like the longevity doctor Petar AtijaLopresti takes a fish oil supplement every day.

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

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

A 2022 study found that taking just 3 grams of omega-3 fatty acids each day, 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 suffering from depression.

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

Magnesium

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Magnesium is the fourth most abundant mineral in your body and “is essential for healthy bones, heart, muscles and nerves,” Allie Gregg, a registered dietitian, told Insider. But less than half of Americans get enough magnesium through your diet.

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

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

Lopresti opts for 300-600 mg of elemental magnesium glycinate, bisglycinate or citrate. But avoid magnesium oxide, because a laxative.

While some extra magnesium can be beneficial, too much magnesium can be harmful and lead to or even stomach upset dangerous.

Ashwagandha

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

Lopresti will occasionally take ashwagandha to manage stress. “The biggest piece of evidence is probably for stress,” Lopresti said. “It seems to be having a positive effect.”

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