Mood swings and feelings of irritability or anxiousness are common problems that can interfere with our daily lives. When we’re not feeling our best, it can be hard to focus on work, be present with loved ones, or get a good night’s sleep. If you’re looking for a natural way to support a healthy mood, consider adding some of these supplements to your routine.
Top 8 Supplements for Mood Support
Ashwagandha is an herb that has been used in traditional Indian medicine for centuries. Today, it’s commonly taken as a supplement to help the body cope with stress. A 2012 study found that ashwagandha may help reduce anxiety and improve mood in people with stress-related disorders.
Rhodiola rosea is an herb that grows in cold, mountainous regions of Europe and Asia. It’s sometimes referred to as “golden root” or “arctic root.” Rhodiola has been used for centuries to help the body adapt to stress and promote energy levels. A 2008 study found that rhodiola supplements may help reduce stress and improve mood in people who are under a lot of psychological pressure.
SAM-e is short for S-adenosylmethionine. It’s a compound that’s naturally present in the human body and is involved in many processes, including mood regulation. SAM-e supplements are often used to treat depression. A 2006 review of studies found that SAM-e may be as effective as some prescription antidepressants for treating depression.
Omega-3 fatty acids
Omega-3 fatty acids are a type of polyunsaturated fat. They’re found in fish, nuts, and seeds. Omega-3 supplements are often taken to improve heart health, but they may also have mood-boosting benefits. A 2014 study found that omega-3 supplements may help reduce symptoms of depression.
St. John’s wort
St. John’s wort is a plant that has been used medicinally for centuries. It’s most commonly taken as a supplement to treat depression. A 2002 review of studies found that St. John’s wort may be more effective than a placebo for treating mild to moderate depression.
Probiotics are live bacteria that are found in yogurt, supplements, and some foods. They’re often called “good” or “helpful” bacteria because they help keep the gut healthy. Some research suggests that probiotics may also have mood-boosting effects. A 2015 study found that people who took a probiotic supplement for eight weeks had lower levels of the stress hormone cortisol and reported feeling less stressed than those who didn’t take a probiotic.
B vitamins are a group of water-soluble vitamins that play important roles in the body. They’re found in many foods, including meat, poultry, fish, eggs, and dairy products. B vitamins are also available in supplements. Some research suggests that B vitamins may help reduce stress and improve mood. A 2011 study found that people who took a B-vitamin complex for eight weeks had lower levels of the stress hormone cortisol and reported feeling less stressed than those who didn’t take a B vitamin.
Herbal teas are made from the leaves, flowers, or roots of plants. They don’t contain caffeine and are often used for their calming effects. Chamomile, lemon balm, and lavender tea are all good options for people looking to reduce stress and promote relaxation. A 2008 study found that lavender tea may help improve sleep quality and reduce anxiety.
Why Do These Supplements Work?
Supplements may work by modulating levels of neurotransmitters in the brain, such as serotonin and dopamine. Neurotransmitters are chemicals that help communication between brain cells. Imbalance in neurotransmitter levels is thought to be involved in mood disorders such as depression and anxiety. By modulating neurotransmitter levels, supplements may help improve mood and reduce stress.
Are These Supplements Safe?
Most supplements are considered safe when taken in recommended doses. However, it’s always best to speak with a healthcare provider before taking any supplements, especially if you have a medical condition or take medication. Some supplements can interact with medication and cause adverse side effects.
There are a variety of supplements for stress and anxiety relief. Some of the most effective supplements include omega-3 fatty acids, probiotics, and herbal teas. These supplements work by modulating levels of neurotransmitters in the brain, which helps to improve mood and reduce stress. Most supplements are considered safe when taken in recommended doses, but it’s always best to speak with a healthcare provider before taking any supplements.