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Make sure your diet and supplement stack, if applicable, includes: Vitamin B2 (riboflavin): Good food sources include: beef and beef liver, yogurt and milk, clams, and almonds Magnesium: Good food sources include: pumpkin seeds, chia seeds, almonds, spinach, cashews, and peanuts Selenium : Good food sources include: Brazil nuts (1 ounce provides nearly 1000% of the daily value), tuna, sardines, shrimp, pork, beef, cottage cheese, eggs, and oatmeal Vitamin C: Good food sources include: strawberries, red bell pepper, oranges, grapefruit, kiwi, tomato, and broccoli When Food Isnt Enough: Supplements Worth Knowing Many people I work with are already doing a good job with their diets, yet theyre still not feeling well

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Its main mechanism of action is based on increasing the expression of BDNF (Brain-Derived Neurotrophic Factor) and its TrkB receptors in the hippocampus and prefrontal cortex, promoting synaptic plasticity, long-term potentiation (LTP), and memory consolidation (Dolotov et al., Neuroscience 2006)

It also helps regulate sebum balance, making it particularly useful for those with oily or acne-prone skin types