Some days, you wake up feeling energetic, happy, and positive about the day ahead. Other days, you might wake up feeling irritable, blue, and low on energy. You might think, “I’m not at my best,” and do what you can to get through it. Whether it’s work, family, or financial woes causing stress, there are natural mood-enhancing supplements you can take to help. Taking care of your mental health is as important as caring for your physical health and well-being.
How Can Mood Enhancers Help?
The brain requires certain vitamins and minerals to produce neurotransmitters — chemicals that play a role in balancing mood and your sleep-wake cycles. When levels of these “feel-good” chemicals are low, it’s harder to feel calm, joyful, and fulfilled.
Mood-enhancing supplements — sometimes called nootropics — can help reduce stress, lighten your mood, and improve your mental health and well-being. If you feel consistently depressed or anxious, make sure you get the support you need by reaching out to your healthcare provider or a trusted friend or family member.
The Top Natural Mood-Enhancing Supplements
There are many mood-enhancing supplements available. Here are several with proven benefits.
Herbal Supplements
The first category of mood enhancers includes herbs. These herbal remedies contain natural phytochemicals and antioxidants known for producing a happy mood, restful sleep, and more. All of these are considered adaptogens, substances that help the nervous system adapt to stress.
Full-Spectrum Hemp
Hemp (Cannabis sativa) is loaded with constituents known as cannabinoids that calm the mind and promote balance throughout the body. Hemp contains cannabidiol (CBD), but it contains a lot more than that. When you get a full-spectrum extract, you get all of these cannabinoids, and together they help soothe stress and calm the mind.
St. John’s Wort
Used for everything from “the blues” to insomnia, St. John’s Wort is an herb that has a proven positive effect on mood. Used by many around the world, this well-researched supplement decreases fatigue and nervousness related to feeling down and occasional anxiety. And it does this without unwanted side effects.
Ashwagandha
People have been using ashwagandha (Withania somnifera) for thousands of years. It’s useful for helping balance moods. Part of its scientific name — somnifera — means “sleep-inducing,” referring to its ability to soothe nerves and restore your sense of peace and calm. Ashwagandha reduces levels of cortisol (a stress hormone). This helps you manage stress, reduces anxiety, and boosts feelings of happiness.
Valerian
For thousands of years, valerian root was so popular for relieving ailments that people started calling it “all-heal.” Today, valerian is a well-loved natural remedy for reducing anxiety and getting restful sleep. Valerian supplements help balance mood, calm upset nerves, and reduce stress. Valerian may also promote normal blood pressure.
Rhodiola rosea
Feeling extra tired when under stress? Reach for Rhodiola rosea rather than your favorite caffeinated beverage for relief from stress-related fatigue. People have used Rhodiola around the world for centuries for a mood boost. Today, Rhodiola is best known for alleviating stress-related feelings and improving focus and mood. Many users noticed significant improvements in their energy, mood, anxiety, and stress levels within 14 days. You can also find Rhodiola rosea in mental vitality blend formulas like Stress Relief — which also includes St. John’s Wort, zinc, Bacopa monniera, and lithium orotate.
Vitamins & Minerals
Chances are, you’ve heard that good food is good for your mood. You can look for foods high in these vitamins, but sometimes, you may want a little more help. Here are the top vitamins and minerals that relieve stress and balance mood.
B Vitamins
B vitamins are a group of eight nutrients (i.e., B6, B12) that are essential for brain health and a stable mood. B vitamins support your central nervous system. They play a significant role in the production of “happy hormones,” such as dopamine and serotonin. And since they are water-soluble — meaning they can’t be stored in the body — you should consume them daily through supplements or the foods you eat. This helps protect your emotional well-being.
Vitamin D
Sitting outside and soaking up the sun can be a great mood-booster. Your body produces vitamin D — aka “the sunshine vitamin” — when exposed to sunlight, which increases feelings of happiness and calm. Low levels of vitamin D are linked to higher levels of depression and anxiety, which is enhanced during winter months or low-sun conditions. If you can’t sit out in the sun, take a supplement or eat foods rich in vitamin D to enhance your mood. Getting enough vitamin D — whether through a supplement or time in the sun — can even improve your overall quality of life!
Lithium Orotate
Has your “get up and go” got up and left you? If stress is weighing you down, lithium orotate may help you reduce stress and let go of unwanted tension. Lithium orotate increases levels of happiness, calms mood swings, and even boosts your energy levels. Global Healing’s Lithium Orotate can help bring calmness and clarity to your mind. Getting enough lithium in the diet has been linked to whole neighborhoods and groups getting along, with fewer issues.
Other Nutritional Supplements
If you’re looking for a natural mood enhancer, sometimes other popular supplements can help, such as omega-3s, probiotics, and something you may not have heard of, 5-HTP.
Omega-3
Omega-3s are a building block for a healthy brain and a cheerful mood. These fatty acids form cell membranes in the brain that regulate the flow of hormones and neurotransmitters (i.e., serotonin). This, in turn, has an impact on mood and quality of life. Omega-3 fatty acids are particularly effective at reducing feelings of sadness and pessimism, lethargy, sleeplessness, and low libido that sometimes comes with feeling blue. Look for plant-based options versus fish oil, which can contain toxic oceanic contaminants. Good choices include algae oil and flaxseed oil.
Probiotics
Probiotics are beneficial bacteria that exist in some fermented foods — such as sauerkraut and kimchee — and have a positive impact on gastrointestinal health. But they do more than improve your digestion. The gut and brain are connected. Probiotics aren’t just for the gut! They support dopamine production in the body, boosting your sense of happiness. Probiotics may help not only boost your mood but may also improve cognitive function and lower stress and anxiety. Look for an advanced formula with 25 unique microbial strains, 75 billion CFUs, and a specialized prebiotic blend, such as Global Healing’s Ultimate Probiotic.
5-HTP
5-HTP is made naturally in the body as a by-product of the amino acid L-tryptophan, which we absorb from the foods we eat. It helps the body produce serotonin, a neurotransmitter that regulates mood and sleep-wake cycles. However, many people are low in serotonin. Because of its serotonin-boosting properties, 5-HTP is an incredible natural remedy for promoting positive moods.
Other Ways to Enhance Your Mood
If you find yourself feeling blue, these mood-boosting activities may help lift your spirits. Give one — or all — a try! And stick with it for a while. Changes don’t always happen overnight; it can take some time for your brain and body to adjust to healthy, new habits.
Go for a Walk
Whether you walk briskly or take a leisurely stroll, going on a walk can help leave stress behind. Even a 10-minute walk can elevate your mood.
Meditate
Taking a few minutes to meditate and focus on your breath can restore your sense of inner peace and calm. Besides helping you to release your worries, meditation can also improve your focus and quality of life!
Eat Mood-Enhancing Foods
What you eat affects not only your physical wellness, but your mental health, too. A nutrient-rich, plant-based diet does wonders for keeping your brain healthy and your mood balanced. Avocados, nuts, leafy greens, and berries are particularly helpful.
