In today’s hectic world, many people are turning to dietary supplements to help with mood, stress, and mental well-being. While these can be a convenient option, it’s important to look for ingredients that are actually proven to be safe and effective. In this article, we take a look at 14 mood supplements for mental and emotional balance that are research-backed to promote well-being.
4 Brain Chemicals to Help Achieve a Balanced Mood
Achieving a balanced mood depends on a variety of factors, especially levels of certain brain chemicals and stress hormones. Other factors, such as inflammation and nerve health, play important roles too.
There are several neurotransmitters (which are brain chemicals) important for a healthy mood, including dopamine, serotonin, norepinephrine, and GABA.
- Serotonin is needed for general feelings of well-being, while also supporting sleep, appetite, and sociability.
- Dopamine is important for motivation, pursuing goals, and for feelings of reward and pleasure.
- Norepinephrine is needed for mental alertness, stress regulation, and energy.
- GABA is important for mental calmness, as it helps reduce anxiety and supports better sleep.
Cortisol and other stress hormones also impact mood. Having high levels of these stress hormones may contribute to anxiety, sleep issues, and irritability.
Lastly, inflammation and oxidative stress can damage the brain and nerve cells, which negatively impacts mood. Therefore, achieving healthy inflammation and general brain health is important for your mood.
14 Mood Supplements with Proven Benefits
There are many supplements that may help with a well-balanced mood. Listed below are 14 mood supplements with proven benefits for mood and overall mental well-being.
- Probiotics: Probiotics, also known as good bacteria, are found naturally in the gut. Supplementing with probiotics supports the growth of good bacteria, which in turn promotes a better mood via the gut-brain axis. They support neurotransmitter production, such as GABA, dopamine, and serotonin, while helping combat inflammation.
- Mucuna Pruriens: Mucuna pruriens is a type of bean. It’s rich in a compound called L-dopa, which supports dopamine production, thus supporting motivation and general mood.
- Ginkgo Biloba: Ginkgo biloba is an herb. It supports brain blood flow, may help with inflammation, and also supports dopamine, serotonin, and other neurotransmitters. It has potential benefits for anxiety, stress, motivation, and mental performance.
- Curcumin: Curcumin is a compound found in turmeric root. It helps reduce brain inflammation, while supporting brain plasticity and neurotransmitters, such as serotonin and dopamine. It may have benefits for anxiety, depression, and overall mental health.
- Magnesium: Another key mood supplement is magnesium, which is an essential mineral. It helps reduce cortisol, while also helping to produce GABA. These effects support a reduction in anxiety, stress, and irritability, as well as better sleep.
- Green Tea: Green tea is rich in antioxidants that promote a healthy brain. It also contains l-theanine, which supports GABA, dopamine, and alpha-wave production. These effects promote a balanced mood and a calm, but focused mental state.
- Vitamin D: Vitamin D is an essential vitamin with an overall importance for brain health. It helps produce serotonin and dopamine, which supports a more positive mood, while also supporting brain plasticity and protecting brain cells from damage.
- Folate: Folate (or vitamin B9) is a B-complex vitamin. It is essential for the production of dopamine, serotonin, and norepinephrine, which helps combat depression and supports a more positive mood.
- Vitamin B12: Vitamin B12 is another B-complex vitamin commonly used as a mood supplement. It is essential for serotonin, dopamine, and norepinephrine production, while also regulating mental energy levels and general nervous system health. It may help with anxiety, depression, stress, and mental stamina.
- Fish Oil Omega-3s: Fish oil is rich in EPA and DHA, which are omega-3 fatty acids. Omega-3s help combat brain inflammation, support dopamine and serotonin production, and support general nerve cell function. Together, these effects provide mood, stress, and brain health support.
- Ginseng: One of the more popular herbal mood supplements is ginseng. It helps regulate cortisol and stress, while also combating inflammation. Ginseng also supports norepinephrine, serotonin, and dopamine production, which promotes a more positive mood, motivation, and mental energy.
- Berberine: Berberine is a natural compound found in various plants and herbs. It supports dopamine, serotonin, and norepinephrine production to help with anxiety, depression, and stress. Berberine also offers antioxidant and anti-inflammatory effects in the brain.
- St. John’s Wort: St. John’s wort is an herbal mood supplement. It seems to affect many neurotransmitters involved in mood, including serotonin, dopamine, GABA, and adenosine. It may help with depression and overall mood regulation.
- Ashwagandha: Ashwagandha is an adaptogenic herb. It helps reduce cortisol and regulates the body’s stress responses, while also supporting GABA and serotonin production. It is particularly helpful for anxiety, stress, and sleep.
Specific Mood Support Supplements
There are also specific mood support supplements that offer several of these ingredients together. Listed below are a few high-quality options that may help with mood, stress, and overall mental and emotional balance.
- Progressive Labs New Mood: Progressive Labs focuses on innovative supplements for many health and wellness needs. Their New Mood formula is an herbal combination of St. John’s wort, l-theanine, hops, and passionflower. Together, these herbs help produce serotonin, GABA, and other neurotransmitters to promote relaxation and stress relief.
- Garden of Life mykind Organics Ashwagandha Stress & Mood: mykind Organics from Garden of Life offers premium organic supplements. Ashwagandha Stress & Mood is formulated with 600 mg of ashwagandha extract for potent stress support. It also contains ginger and probiotics to support the gut-brain axis for additional mood support.
- Xymogen Mood Food: Xymogen formulates all of its supplements with diverse, research-backed ingredients. Mood Food offers the brain-supportive power of vitamins B6, B9, and B12, along with magnesium and GABA for relaxation support. This formula also adds in 5-HTP to support serotonin levels and a more positive mood.
Overall, there are many mood supplements worthy of consideration. While these supplements aren’t a replacement for professional mental health treatment, the right ones certainly support a more positive mood, help you manage stress, and promote mental and emotional balance. Plus, they can often be safely combined with diet and lifestyle practices, as well as professional interventions. As always, consult your doctor before starting any supplement.
FAQs
What supplements can improve mood?
There are many possible supplements to improve mood. This includes vitamins such as vitamin B12, minerals such as magnesium, and herbs such as ginseng. Other supplements that may improve mood include omega-3s and probiotics. The exact ingredients that are best for you depend on your own individual needs and goals, which is why talking with a healthcare provider is essential.
What are mood-boosting supplements?
Mood-boosting supplements generally refer to any form of supplement that provides a mood-altering effect. Typically, these mood supplements act on specific neurotransmitters that may in turn lead to decreased stress, improved motivation, and a more positive mental state.
What supplements are good for mood swings?
Mood swings typically result from high stress levels and may also be an indication of certain nutrient deficiencies. Therefore, calming supplements are best here, such as magnesium and ashwagandha, as are supplements that promote overall mental health, such as omega-3s and vitamin D. Always talk with your doctor to see what mood supplements, if any, are right for you.
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