Many pharmaceuticals are available on the market, claiming to improve your mood. However, many do not realize how many natural herbal therapies exist that can help combat mental illnesses such as anxiety and depression. Here, we discuss everyday mood-enhancing supplements and the evidence that supports their efficacy in related conditions.
Best supplements to improve mood
With so many supplements on the market, knowing which natural remedy is best to improve your mental health can be challenging. Some of the best mood-balancing supplements on the market are detailed below.
Ashwagandha
Ashwagandha is a small shrub from Africa, South Asia, and Central Asia. It has been a mainstay in Ayurveda, a Hindu medicine practice. Ashwagandha has widespread therapeutic effects with its anticancer, anti-inflammatory, antioxidant, immunomodulatory, and anxiolytic properties. Likewise, it is commonly used to treat mental health conditions such as anxiety and depression.
One study substantiated its potential by evaluating ashwagandha’s effects on anxiety, depression, and stress scales. Results indicated that ashwagandha treatment caused statistically significant decreases on mental illness scales. Additionally, it was associated with more substantial reductions in morning cortisol, a stress hormone (1).
Rhodiola
Rhodiola is a component of some mood enhancement supplements because of its effects on depression. Rhodiola, or Rhodiola rosea, is a root important in traditional Chinese medicine. It has been used to decrease depression and fatigue and improve conditions such as cancer, fertility, and anemia. Because of these potential effects, researchers are studying it in clinical trials as an antidepressant treatment for major depressive disorder (MDD) (2).
Ginseng
Gingseng can be a great mood enhancement supplement thanks to its ability to reduce symptoms of depression and anxiety. Gingseng helps to manage stress levels via its regulation of the hypothalamic-pituitary-adrenal (HPA) axis. The HPA access is the hormonal control center of the body, and likewise, it regulates cortisol levels in the body. Stress is intimately linked to mental health disorders. By modulating the HPA access, ginseng helps regulate cortisol, helping with depression and anxiety (3).
Turmeric
Curcumin is the main component of turmeric, a common cooking spice. Curcumin plays a crucial role in several pathways associated with depression. For example, it regulates levels of neurotransmitters, the HPA axis, inflammatory pathways, the endocannabinoid system, and more. Two meta-analyses have found that curcumin benefits depression; however, other studies have mixed results (4).
Lemon Balm
Lemon balm is an herb that has been used since the Middle Ages to minimize stress and anxiety, relieve pain, help with sleep, and support digestion. One placebo-controlled study evaluated how lemon balm affected mood. Findings indicated that a 600 mg dose of lemon balm improved mood and increased feelings of alertness and calmness. It also improved sleep in up to 81 percent of individuals who took it (5). Likewise, lemon balm represents a potential mood-enhancing supplement.
Boswellia
Boswellia is an herb that demonstrates both antidepressant and neuroprotective effects in Alzheimer’s patients. One study measured the effects of Boswellia, in conjunction with two other herbal medicines, on depression and anxiety in irritable bowel (IBS) patients. Individuals taking the mood-lifting supplements had improvement in their depression and anxiety in addition to IBS symptoms (6).
Lobelia
Lobelia belongs to a group of plants originating in North America. In mice models, lobeline has antidepressant-like properties. Other studies have shown that lobeline can increase the efficacy of common antidepressants, such as bupropion and fluoxetine, in mice (7).
Lomatium
Native Americans have historically used Lomatium for several conditions, primarily respiratory illness. However, it has several other therapeutic effects, including its antibacterial, antiviral, and antiseptic properties (8).
Motherwort
Motherwort is a medicinal plant with sedative properties. Clinical trials have confirmed that motherwort in the form of tinctures or oil extracts effectively minimizes anxiety and stabilizes one’s emotional state, making it a component of some mood-stabilizing supplements. Motherwart’s effects are due to its amino acids glycine, valine, and arginine, which are anxiolytic in animals (9).
Vitex
Vitex agnus castus, also called vitex, is a shrub native to the Mediterranean region. When taken therapeutically, vitex affects neurotransmitters such as dopamine and serotonin, which are involved in regulating anxiety (10).
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Vegan supplements. Our mood enhancement supplements are entirely vegan, making them the perfect addition to any diet type.
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References
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6750292/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4297663/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5628357/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7728608/
- https://www.mountsinai.org/health-library/herb/lemon-balm#:~:text=Lemon%20balm%20(Melissa%20officinalis)%2C,%2C%20as%20well%20as%20colic).
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5721494/
- https://pubmed.ncbi.nlm.nih.gov/26455278/
- https://www.sciencedirect.com/science/article/pii/B978044307277200009X
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7911030/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3586884/
- https://www.health.harvard.edu/blog/gut-feelings-how-food-affects-your-mood-2018120715548
FAQs
What foods support mood?
In addition to taking natural supplements for mood support, you can also promote your mental health via diet. There is a close link between the foods we eat and how we feel. In fact, 90 percent of serotonin receptors reside in the gut.
There are 12 antidepressant nutrients that can help protect against the development or progression of depression. These nutrients are contained in foods such as salmon, spinach, oysters, cauliflower, watercress, romaine lettuce, mussels, and strawberries. Consider implementing these into your diet as a natural way to boost your mood.
Additionally, it is essential to prioritize natural, whole foods while avoiding processed foods and added sugar. Getting enough fiber, fruits, and vegetables in your diet is important (11).
In addition to diet, there are several other ways to combat depression and anxiety naturally. These include:
- Physical activity. Exercise is a great way to clear your mind and boost your energy.
- Sunlight. Exposure to sunshine improves mood, so spend 30 to 60 minutes outdoors daily.
- Sleep. Sleeping seven to eight hours can greatly enhance your mental functioning.
