Best Supplements for Mood Swings and Burnout

Struggling with irritability, emotional fatigue, or burnout? These brain-essential vitamins may be the missing link.

If you feel like your emotions are all over the place lately, or you find yourself drained by even the smallest stressor, you’re not alone. Mood swings, burnout, and mental fatigue are often brushed off as “just stress,” but they can also be biochemical, especially when your body is low in key nutrients.

One of the most common and overlooked causes? B vitamin deficiencies.

Why B Vitamins Matter for Mental Health

Your brain relies on B6, B9 (folate), and B12 to produce neurotransmitters like serotonin, dopamine, and GABA. These chemical messengers play a direct role in regulating mood, stress resilience, and mental clarity. Without enough of these vitamins, it’s harder to stay calm, think clearly, or bounce back from emotional strain.

In a study that tracked people over a 90-day period, those taking a high-dose B-vitamin complex reported better moods, lower stress levels, and less burnout at work. They felt more mentally steady and physically resilient, with fewer signs of emotional exhaustion. (Stough et al.)

What to Watch For

Here are common signs that your body might be low in one or more B vitamins:

1. Mood swings, especially sudden irritability or emotional dips

2. Constant fatigue, even with enough sleep

3. Brain fog or trouble concentrating

4. Feelings of anxiety, restlessness, or sadness

5. Numbness or tingling in fingers and toes (especially with B12 deficiency)

   
   

Why You Might Not Be Absorbing B Vitamins

Even if you're eating a solid diet, your body may struggle to convert certain B vitamins into their usable form. One reason for this is a genetic mutation called MTHFR.

This gene variant affects your ability to methylate folate and B12, meaning your cells can’t actually use them efficiently. People with MTHFR often need methylated versions of B vitamins to get the full benefit. We test for this gene regularly in the clinic, especially in patients with persistent mood issues, anxiety, or energy crashes. It’s a simple test and can make a major difference in how your brain feels and functions.

Top Food Sources of B Vitamins

To support your mood naturally, aim to include more of these foods:

• Leafy greens (spinach, romaine, chard)

• Eggs

• Beef and organ meats

• Wild-caught salmon

• Lentils, black beans, and chickpeas

• Nutritional yeast (rich in B12)

What About Supplements?

If your symptoms are severe or your intake is inconsistent, supplementation is often necessary—especially if MTHFR is a factor. If you're looking for high-quality, methylated B-complex supplements that are safe, effective, and well-absorbed, we carry a few variations at the clinic. If your mood is all over the place and you feel like you’re burning out, this is worth addressing.

You can download our Free Brain Health Nutrition Guide: Get our free PDF “What Not to Do When You Get a Concussion,” for more insights on recovery tips.

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Key Take-away:

Your mood doesn’t just depend on your mindset. It also depends on your biochemistry. B vitamins are foundational to emotional balance, stress regulation, and mental energy—especially if you’re running low and don’t even know it.