Researcher studying supplements takes 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.
• In his own life, Lopresti uses several supplements depending on his mood and stress.
• Some of the supplements he 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 my interest is in the area of ​​mental wellness,” Lopresti told Insider.

Lopresti serves as 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. Insider excluded supplements that Lopresti is currently investigating in sponsored trials.

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

Fish oil

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As a longevity doctor Peter AttiaLopresti takes a fish oil supplement every day.

Experts generally recommend consuming 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 people who have depression.

A 2016 review of 13 studies found that omega-3 supplements helped reduce some symptoms of depression 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,” Ali Gregg, a registered dietitian, previously told Insider. But less than half of Americans get enough magnesium through their diet.

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 the research is inconsistent and limited.

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

While some added magnesium can have benefits, too much magnesium can be harmful and lead to stomach upset or even 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 increased testosterone levels.

Lopresti will periodically take ashwagandha to deal with stress. “The biggest piece of evidence is probably 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 several weeks for people to notice the effects of ashwagandha, and people will experience the maximum benefit after taking it for two to eight weeks.