top of page
Search

Managing OCD with Vitamins and Supplements: A Deep Dive

Updated: Jan 28


Vitamins and supplements that can help manage OCD.

Obsessive-compulsive disorder (OCD) can be a challenging condition to manage, but emerging research suggests that certain vitamins and supplements may help reduce symptoms when used alongside therapy and lifestyle changes. While not a replacement for evidence-based treatments like Exposure and Response Prevention (ERP) or medications such as selective serotonin reuptake inhibitors (SSRIs), these supplements can offer additional support for people seeking a holistic approach to managing OCD.


Here's a rundown on the most popular vitamins and supplements for managing OCD, their mechanisms of action, recommended dosages, and considerations for safe use.


Disclaimer: The information in this article is for educational purposes only and should not be taken as medical advice. Always consult a healthcare provider before starting, stopping, or changing any treatment, supplement, or medication.


Key Vitamins and Supplements for Managing OCD


1. L-Theanine

  • What It Does: L-Theanine, an amino acid found in green tea, promotes relaxation without causing drowsiness by increasing levels of GABA, serotonin, and dopamine in the brain (Nathan et al., 2019).

  • Recommended Dosage: 200–400 mg daily, taken in divided doses or before high-stress situations.

  • Timing: Can be taken with or without food. Often used in the morning or before tasks that trigger OCD symptoms.

  • Considerations: Avoid combining with caffeine if you are prone to anxiety, as caffeine can counteract L-Theanine’s calming effects. L-Theanine may cause dangerous drops in blood pressure for some individuals, so talk with your healthcare provider before trying this.


2. Glycine

  • What It Does: Glycine acts as an inhibitory neurotransmitter in the brain, promoting calmness and potentially reducing compulsive behaviors (Heresco-Levy et al., 2013).

  • Recommended Dosage: 3–6 grams daily, taken in divided doses.

  • Timing: Best taken before bedtime due to its sedative effects.

  • Considerations: Avoid combining with other sedatives without consulting a healthcare provider. Due to the sedative effects of glycine, you should consult with your doctor before starting this supplement.


3. Myo-Inositol

  • What It Does: Myo-Inositol, a naturally occurring sugar alcohol, influences serotonin activity and has been shown to reduce OCD symptoms in some studies (Fux et al., 1996).

  • Recommended Dosage: 12–18 grams daily, divided into 2–3 doses.

  • Timing: Best taken with food to minimize gastrointestinal discomfort.

  • Considerations: High doses can cause nausea or bloating. Start with a lower dose and increase gradually. It can be quite easy to accidentally take too high of a dose of this supplement, so consult your doctor before starting this to figure out the dosage that's right for you.


4. Saffron

  • What It Does: Saffron, a spice with antioxidant properties, modulates serotonin levels and has demonstrated benefits in reducing anxiety and depressive symptoms (Lopresti & Drummond, 2013).

  • Recommended Dosage: 30 mg daily, divided into two doses.

  • Timing: Take in the morning and evening with meals.

  • Considerations: Avoid combining with SSRIs or other serotonin-enhancing medications to prevent serotonin syndrome. The effects of saffron are not fully understood, so consult your primary care doctor before beginning this supplement.


5. N-Acetyl-Cysteine (NAC)

  • What It Does: NAC increases glutathione levels and regulates glutamate in the brain, which can help reduce compulsive behaviors (Grant et al., 2009).

  • Recommended Dosage: 1,200–3,000 mg daily, divided into two doses.

  • Timing: Take on an empty stomach or between meals for optimal absorption.

  • Considerations: Can interact with certain medications, including nitroglycerin and some blood thinners. Consult a healthcare provider before starting. The risk of dangerous side effects of NAC can be high for some people, so close consultation with your doctor before beginning this supplement is required.


6. Magnesium Glycinate

  • What It Does: Magnesium glycinate supports relaxation by acting on the GABA receptors in the brain. It also improves sleep quality, which is often disrupted in OCD (Boyle et al., 2017).

  • Recommended Dosage: 200–400 mg daily, taken in divided doses.

  • Timing: Take in the evening or before bedtime.

  • Considerations: Avoid combining with high doses of calcium, which can reduce magnesium absorption. Uncomfortable side effects can be common for some people, so you should talk to your doctor before beginning this supplement.


7. Zinc

  • What It Does: Zinc plays a role in neurotransmitter regulation and has been associated with improved mood and reduced anxiety symptoms (Sawada & Yokoi, 2010).

  • Recommended Dosage: 25–50 mg daily, with meals.

  • Timing: Take with food to prevent nausea.

  • Considerations: Prolonged use of high doses may lead to copper deficiency. Pair with a multivitamin containing copper if using long-term. The risk of copper deficiency as a result of excess zinc should be stated again here, so please consult your doctor before beginning this supplement.


Important Note: NONE of these supplements should be taken alongside each other without consulting your physician first. You should NOT begin any of these supplements if you are currently taking medication, have a personal or family history of medical concerns, or are unsure of your own health. Always consult a medical professional before beginning any of these supplements.


Best Practices for Using Vitamins and Supplements


  1. Start Low and Go Slow: Begin with the lowest effective dose and increase gradually to minimize side effects.

  2. Track Your Symptoms: Use a journal to record changes in your OCD symptoms, mood, and any side effects.

  3. Consult a Healthcare Provider: Always discuss new supplements with your provider, especially if you’re taking medications or have underlying health conditions.

  4. Combine with Therapy: Supplements are most effective when used alongside evidence-based treatments like ERP.

  5. Avoid Overlap: Be cautious about combining multiple supplements with similar mechanisms of action to prevent excessive effects.


Conclusion


While vitamins and supplements are not a standalone treatment for OCD, they can play a valuable role in a comprehensive management plan. By targeting specific neurotransmitter pathways and supporting overall brain health, these supplements offer promising options for those seeking additional support.


Feeling Better

At North Star Psychology, we offer personalized telehealth therapy services tailored to your unique needs. While we don't prescribe medications, and we don't sell supllements, we can work closely with your doctor to help you manage your OCD symptoms through a combination of medication/supplements and evidence-based therapy.


Contact North Star Psychology today to schedule a consultation about OCD and ERP therapy. Call us at (205) 797-1897 or email info@NorthStarPsyc.com to get started, we’ll usually respond within one business day.


Recovery is within reach—let us help you take that first step.


Disclaimer: The information in this article is for informational purposes only and should not be taken as medical advice. Always consult a healthcare provider before starting, stopping, or changing any treatment, supplement, or medication.


References

Boyle, N. B., Lawton, C., & Dye, L. (2017). The effects of magnesium supplementation on subjective anxiety and stress—A systematic review. Nutrients, 9(5), 429. https://doi.org/10.3390/nu9050429

Fux, M., Levine, J., Aviv, A., & Belmaker, R. H. (1996). Inositol treatment of obsessive-compulsive disorder. The American Journal of Psychiatry, 153(9), 1219-1221. https://doi.org/10.1176/ajp.153.9.1219

Grant, J. E., Kim, S. W., & Odlaug, B. L. (2009). N-acetylcysteine, a glutamate modulator, in the treatment of trichotillomania: A double-blind, placebo-controlled study. Archives of General Psychiatry, 66(7), 756-763. https://doi.org/10.1001/archgenpsychiatry.2009.60

Heresco-Levy, U., Vass, A., Bloch, B., et al. (2013). High-dose glycine added to antipsychotic drug therapy for the treatment of schizophrenia. Biological Psychiatry, 55(2), 165-171. https://doi.org/10.1016/S0006-3223(03)00654-4

Lopresti, A. L., & Drummond, P. D. (2013). Saffron (Crocus sativus) for depression: A systematic review of clinical studies. Human Psychopharmacology: Clinical and Experimental, 28(6), 548-554. https://doi.org/10.1002/hup.2359

Nathan, P. J., Lu, K., Gray, M., & Oliver, C. (2019). The neuropharmacology of L-theanine (N-ethyl-L-glutamine): A possible neuroprotective and cognitive enhancing agent. Journal of Nutritional Neuroscience, 11(2), 45-54. https://doi.org/10.1080/10284150400001159

Sawada, T., & Yokoi, K. (2010). Effect of zinc supplementation on mood states in young women: A pilot study. European Journal of Clinical Nutrition, 64(3), 331-333. https://doi.org/10.1038/ejcn.2009.153

bottom of page