Mood boosters, like vitamins or herbal extracts, aim to support your body’s natural chemistry, potentially influencing brain levels of feel-good chemicals like serotonin or dopamine. While not magic pills, they can offer a gentle nudge towards more positive feelings, often alongside healthy lifestyle changes. Our list of the seven best mood boosters includes top-rated supplements and vitamins.
Dietary supplements and vitamins can help to boost feel-good chemicals like serotonin and dopamine. They can be gentle ways to achieve brighter moods, but they are always best alongside healthy habits and expert guidance. We turned to 10 experts to compile this list of the best mood-boosting supplements that were most recommended. While these are some great options to start out with, please consult your doctor before taking anything new. Let us know your thoughts in the comments below!
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The List: Best Mood Boosting Supplements, According to Experts
1. Vitamin B12
Forget that afternoon slump, B vitamins are having a moment, and for good reason! A recent article in The Independent mentions how deficiencies in vitamin B12, especially common for those cutting back on meat, can leave you feeling less than stellar. They recommend supplements and fortified foods to keep your levels up.
Dr. Will Cole agrees, calling B vitamins superstars for mood. He explains how B12 and folate are essential for making those feel-good brain chemicals like serotonin and dopamine. When these are low, anxiety and depression can creep in. So next time you’re feeling off, consider giving your B vitamins a boost!
And it gets better! Hers magazine dives into research showing B vitamins can be a brainpower booster too. Studies suggest that B vitamins like folate, B6, and B12 can improve overall brain function. There’s even some evidence that B vitamins might help ease depression symptoms for those already on medication.
B vitamins seem to be a win-win for mood and brainpower. So, if you’re looking for a natural way to feel better, consider getting enough B vitamins through your diet or supplements. Talk to your doctor to see if they’re right for you!
2. Omega-3 Fatty Acid
Omega-3 fatty acid supplements are most frequently part of fish oil supplements. It may take several weeks of use before results are seen. Do you ever feel like you’re running on fumes? WebMD points the finger at a lack of omega-3 fatty acids. These essential nutrients, found in fatty fish and some plant sources, might be the key to unlocking your inner chi. Dr. Emmons even suggests a specific dose (2,000 to 4,000 milligrams) for those struggling with mood issues.
BodyLogicMD agrees, emphasizing the link between what you eat and how you feel. They explain that omega-3s are like food for your brain. Eating fatty fish rich in these nutrients or incorporating supplements into your diet can be a game-changer for brain health.
The good news? You have options! The Healthy fills us in on how to get your omega-3 fix. While fatty fish like salmon are superstars, walnuts, flaxseeds, and avocados are all worthy contenders. But don’t worry if you’re not a fish fanatic – a fish oil supplement can ensure you’re getting enough of this mood-regulating nutrient to keep your brain sharp and your mood bright.
Check out our list of the best Omega-3 fish oil supplements here.
3. Ashwagandha
Nature Made Ashwagandha Capsules 125mg
Ashwagandha is an herb that is purported to help with many health benefits. Using ashwagandha over time is said to help maintain overall calm. Men’s Health is raving about ashwagandha, an herb that tackles stress and anxiety head-on. They warn it’s not a magic bullet, but consistent use over a few weeks can help you feel calmer and more relaxed. However, if you’ve battled hormone-related issues like prostate cancer, talk to your doctor first, as ashwagandha might affect your hormone levels.
The Vitamin Shoppe explains how ashwagandha, an adaptogen (a fancy word for herbs that help your body adapt to stress), promotes relaxation and calmness. They even cite a study showing ashwagandha root effectively helps manage stress, leading to overall better well-being.
The Independent breaks down how ashwagandha works its magic. By supporting your adrenal glands and balancing cortisol (the stress hormone), ashwagandha helps your body restore balance. It also evens out hormone levels and boasts anti-inflammatory and antioxidant powers, giving your immune system a helping hand. Plus, it fights fatigue, giving you that extra boost of energy and stamina you crave.
4. Magnesium
Feeling stressed and out of sorts? You’re not alone! Dr. Amy Myers points out that nearly half of Americans are deficient in magnesium, a mineral crucial for a balanced stress response. Her solution? Magnesium Citrate, a super bioavailable form that promotes healthy digestion and even energy production.
For boosting your mood, Happy Healthy Hippie is all about harnessing the power of magnesium. They explain how this essential mineral not only keeps you mentally and physically sharp (hello, leafy greens!), but research suggests it can also act as a natural mood stabilizer. By regulating dopamine levels, magnesium can help you feel good and keep your mood even throughout the day.
The good news is, magnesium can be part of a holistic approach to emotional well-being. The Independent likes how magnesium supports a variety of bodily functions, including nerve and muscle function. This translates to a calmer nervous system, which can mean less stress and anxiety, and a more even-tempered you.
5. Zinc
Want to stay on top of your mental game? Zinc might be the secret weapon you’ve been missing! This essential mineral plays a key role in brain function and overall mental acuity, according to experts. Dr. Will Cole suggests incorporating delicious zinc-rich foods like oysters and crab into your diet. Who knew eating well could be so tasty?
The benefits of zinc go beyond just brainpower. The Independent says zinc keeps your immune system strong and can even have a positive impact on your mental health. Studies have shown that zinc deficiency can lead to feelings of depression and anxiety, while zinc supplementation has been linked to improved mood and cognitive function.
Hers magazine explains how this mineral is crucial for numerous bodily processes, including brain health and metabolism. Found naturally in oysters, crab, and red meat, zinc is a dietary must-have. Research even suggests a connection between zinc and depression symptoms, with studies showing that zinc supplements can positively impact mood in people struggling with depression.
More information about mood-boosting supplements:
- Brain Food: They aim to nourish neurotransmitters like serotonin and dopamine, linked to happiness, motivation, and focus. They may be able to provide your brain with essential nutrients for mental well-being.
- Natural Allies: Many come from botanical sources, offering a natural approach to mood balancing. Consider them like herbal partners helping navigate emotional terrain.
- Complementary Support: While not replacements for healthy habits like exercise and therapy, they can offer a boost alongside a holistic approach.
- Individual Journeys: What works for one person might not work for another. Experimenting with different options and consulting healthcare professionals is crucial for finding your personalized mood-boosting blend.
- Balance is Key: Like any supplement, moderation and responsible use are essential. Treat them as tools to support your own emotional health journey, not quick fixes or magic cure-alls.
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Sources:
- The Independent
- Dr. Will Cole
- Hers
- Web MD
- BodyLogicMD
- The Healthy
- Men’s Health
- The Vitamin Shoppe
- Amy Myers MD
- Happy Healthy Hippie
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