Mood Boosting Supplements

 

As the popularity of mood boosting supplements rises, ingredient suppliers are using improved extraction and standardization technologies to create more effective formulations. Mood supplements are also leveraging emerging research to highlight the role that gut health plays in mental health, and opening up new opportunities for ingredients like probiotics, ashwagandha, chamomile, L-theanine and kava.

L-Tyrosine: Several double-blind studies suggest that supplementing with this amino acid can help boost the production of the brain chemical dopamine, and may improve mood and reduce depression. (3)

NAC: Studies suggest that this amino acid helps reduce the effects of stress on the brain and body, and may help support mood and cognitive function (4).

Vitamin D: Low levels of this nutrient are associated with depressed mood, and supplementation can help restore balance. It is found naturally in a number of foods, including eggs, milk, cheese and some fish, but many people are unable to get sufficient amounts through their diet (5).

Omega-3 fatty acids: These essential fats can be found in fish oil and algae, and in plant-based oils such as safflower, walnut and grape seed. Several studies show that omega-3 fatty acids can help treat and prevent depressive symptoms, and are particularly beneficial when used alongside antidepressant medications (6).

Magnesium: This mineral is important for more than 300 cellular processes, including regulating blood sugar, maintaining a healthy heart rate and ensuring proper nerve function. A few small trials suggest that magnesium can enhance mood in some people (7).

Theanine: This amino acid is Mood boosting supplements found in green and black tea, and it’s been shown to reduce stress and improve attention and focus. It’s helpful for reducing performance anxiety, such as during a tense meeting or exam, and can relieve mild forms of depression (although more research is needed) (8).

SAM-e: This compound has been studied for depression since the 1970s, and some studies suggest that it can be as effective as some antidepressants (8).

Zinc: This metal is important for a number of cellular processes, and it’s often recommended as a supplement to help support a healthy immune system and normal mood. (8)

Although it doesn’t have the same level of clinical support as these mood-boosting supplements, taking a high-potency multivitamin and mineral formula may also be beneficial for many people. In addition, it is important to get adequate sun exposure and to eat a balanced diet that includes lots of whole grains, fruits, vegetables and lean proteins. If you do decide to take a mood-boosting supplement, it is important to consult with your doctor first. They will be able to recommend the right doses for you, and help you navigate the growing market of these products. The FDA doesn’t regulate herbs and supplements the same way that it does drugs, so they aren’t required to undergo rigorous testing before being sold on the market. This means that it is important to choose a trusted brand and always read labels. Foreman suggests looking for a brand that has been third-party tested and certified by a recognized lab, such as NSF International.