If you've been microdosing for a while and aren't sure if you're receiving the full spectrum of the benefits, you might be lacking essential nutrients that support optimal absorption and results. This is especially true if you're microdosing to improve mental health and cognitive performance. In my work as an integrative mental health practitioner, I consider diet and nutrition as the most important components of restoring balance and optimal vitality to the body, mind, and spirit.
While microdosing can have many profound benefits, proper body chemistry is critical to ensuring desired outcomes. From time to time, I hear from individuals engaged in microdosing practice reporting that they are not experiencing any benefits. In nearly all of these cases, a closer study of their eating habits, supplements, and current and past pharmaceutical medication use suggests depletion of critical vitamins and amino acids in the body. Furthermore, the use of psychedelic substances in large doses over a short period of time can also deplete the body of these critical nutrients.
While there is no singular supplemental regimen suitable for everyone, the addition of the following nutrients to your diet is a great starting point:
Antioxidants fight inflammation so include lots of berries and leafy greens in your diet and look for vitamins A, vitamin C, and vitamin E in your daily multivitamin.
Omega-3s are also key for fighting inflammation, as well as supporting heart and brain health. If you don’t eat a lot of fatty fish, you’ll want to ensure that your daily supplement regimen includes omega-3 fatty acids.
Folate is an important B-vitamin that supports dopamine production. Leafy greens and lentils contain folate, but many people are deficient, so be sure it’s in your daily supplement.
Vitamin D supports serotonin production. We get vitamin D from the sun, but most of us don’t get nearly enough sun exposure, so it’s another key nutrient to include in your supplement regimen to support mood health before and throughout psychedelic therapy.
Magnesium is a key nutrient for nerve and muscle function and regulating the heartbeat. Magnesium deficiency can also be harmful to healthy gut bacteria, which could exacerbate depression and anxiety. Increase your intake by eating leafy greens, bananas, cacao, and include magnesium in your supplement regimen each day. The ideal magnesium variety to supplement with while microdosing is Magnesium L-Threonate.
Probiotics are the healthy bacteria that live in your gut. Science shows that a healthy gut is essential for overall health, including brain and mood health. Before beginning a microdose practice or undergoing psychedelic therapy, include more fermented foods in your diet and take probiotics daily to support your gut health. Many probiotic brands now also include prebiotics which help increase healthy gut bacteria production, as well as formulas specifically designed for women to support both gut bacteria and vaginal flora.
The supplements above offer solid baseline support to help improve microdosing outcomes. However, if you've been experiencing chronic mental health challenges, especially anxiety or depression, or have been on psychiatric medications for more than 90 days in the past, you might need a more targeted and personalized supplemental and integrative plan to support your brain and body back to holistic health. You can learn more about our Personalized Microdosing Protocols here.
