Nutrition and wellness, with the sources attached
Exercise cut depression symptoms by a moderate amount, and walking did as much as anything else. In strength trials, how much people trained barely mattered. Who they trained with mattered more.
Ask people to change how they eat and their depression scores improve a little; anxiety does not move at all. The bigger claims come from surveys, not from trials.
Four of eight trials in anxious people found magnesium helped. Many mixed it with other ingredients, and none recruited anyone on the strength of an anxiety diagnosis.
Across 26 trials, omega-3 improved depression scores by a small margin, and only EPA-heavy formulas carried the effect. It is real, modest, and easy to overstate in either direction.
