By Diana Lee, R.D.

Supplements for Mood

There are a number of supplements out there that aim to improve mood, with key ingredients that can help with stress and anxiety. The neurotransmitters serotonin, dopamine, and norepinephrine are known to play a role in the regulation of mood. Many of these supplements work by boosting neurotransmitter activity in the brain. People with depression or other mood disorders often have low levels of these neurotransmitters.

Below are five supplement products that contain mood-boosting substances and are free from any harmful ingredients and are vegetarian friendly. 

Happy Healthy Hippie Joy-Filled Plant-Based Capsules

This plant-based supplement contains seven herbs to help relax the mind, boost mood, and relieve stress: St. John’s Wort, ashwagandha, rhodiola rose, lemon balm leaf, gingko blob, gotu kola, and eleuthero. The herbs included help to increase the production of GABA, a key neurotransmitter that produces a calming effect. Other herbs such as Rhodiola Rosea and Gingko Biloba supports a healthy response to stress by decreasing the cortisol levels in your body and by calming the sympathetic nervous system. Joy-Filled is 100% made out of plants, and is GMO-free.

This product may be good for anyone who has been suffering with depression, mood swings and/or anxiety. However, please note this is not a cure for any of these conditions 

Nordic Naturals Algae Omega-3

This omega-3 supplement is a plant-based source of EPA and DHA made from microalgae, and provides 715 mg of omega-3 in two soft gels. Every batch is third party tested for environmental toxins, including heavy metals, dioxins, and PCBs.  Since plant-based diets may not provide an adequate supply of EPA and DHA this supplement is great for vegetarians and vegans. Omega-3s may support a positive mood 

Garden of Life Dr. Formulated Probiotics Mood+

Probiotics are good bacteria that promote a healthy digestive system, and can also help optimize mood. This probiotic contains strains L. helveticus R0052 and B. longum R0175 to support mood and includes organic ashwagandha and organic Alaskan blueberries to promote stress management. Garden of Life is a well known and reputable supplement company known for its high quality and sustainably sourced ingredients.

One thing to note is that each person may have different types and numbers of bacteria in their gut. This means the probiotic that works for one person might not work for another. 

Your Super Golden Mellow Mix

This supplement powder mix contains key ingredients that can help with stress, anxiety, and inflammation – tumeric, ashwagandha, ginger, cinnamon, lucuma, and pepper. Every ingredient is certified organic, non-GMO certified, glyphosate-free, 100% plant-based and gluten-free. There are no sweeteners, artificial flavors, fillers, preservatives or additives. Also, the ingredients are tested by third-party labs to ensure they are high quality. The company is 100% transparent about where they get their ingredients, and source all their ingredients directly, so you know where they come from. They also give back to the community with every mix that you buy – with every Golden Mellow purchase they donate a portion of the proceeds to combat child sex trafficking. 

HUM Here Comes the Sun

HUM Here Comes the Sun is a plant-based vitamin D3 supplement. Each softgel contain 2,000 IU. Vitamin D is a crucial nutrient that has numerous essential roles in the body. There has been some research linking a depressed mood with vitamin D deficiency. It’s a good idea to get a blood test to check your vitamin D level before you supplement to check/prevent any deficiency. Vitamin D3, also known as cholecalciferol, as opposed to D2, is what you want to look for when supplementing, since it is the active form of the vitamin. 

HUM supplements are non-GMO, triple tested for purity, has no artificial sweeteners or colors, and are verified by independent labs for quality. Furthermore, they screen their suppliers for sustainable practices. 

Substances that Improve Mood

There are a handful of supplements packed with natural ingredients that may improve mood. Some of the key elements of mood-boosting supplements contain some familiar compounds such as St. John’s Wort, lavender, and chamomile, to not-so-familiar compounds including saffron, curcumin, 5HTP, and SAMe.

Curcumin

Curcumin is a compound in turmeric that has antioxidant and anti-inflammatory properties, and may help improve a number of mood disorders, such as depression, through its anti-inflammatory effects. 

Probiotics

Probiotics are beneficial bacteria found in supplements and also exist naturally in some foods like yogurt and kimchi, and helps maintain or improve the good bacteria in the body.  Probiotics may help improve mood through the gut-brain connection. Research shows that the gut and brain are connected. The gut produces the same neurotransmitters as the brain does, like serotonin and dopamine. In fact, 90% of serotonin is produced in the digestive tract.

Lavendar

Lavender is an herb often used as an oil to help with stress and anxiety, and boost mood by helping to relax and calm the mind, making it a great sleep aid as well.

St. John’s wort

St. Johns Wort works to increase the availability of the chemicals serotonin, dopamine, and norepinephrine in the brain, which are crucial components in helping to boost mood. Individuals should use caution when using St. John’s wort to help with depression, since it can interfere with the effects of antidepressant medication, meaning that it may make symptoms worse or reduce the effectiveness of conventional treatment.

Chamomile

Chamomile extract has been used for centuries as a sleeping aid, and is commonly used in teas. Chamomile contains apigenin, which is an antioxidant that directly targets neurotransmitters and brain receptors to induce relaxation and anxiety-reducing effects. 

Ginseng

American ginseng or Asian ginseng is a group of plants belonging to the genus Panax. They contain active compounds called saponins responsible for many of its functional effects. Ginseng has been shown to benefit mental function, calmness, and mood 

SAMe

Short for S-adenosyl methionine, SAMe is a synthetic chemical that occurs naturally in the body. SAMe can help boost neurotransmitter activity and may increase levels of dopamine and norepinephrine, bringing about improvement in mood. Please note that it is possible that SAMe might interact with antidepressants and other drugs and supplements that increase levels of serotonin.

Fish oil

Omega-3 supplements contain the good fats Eicosapentaenoic acid (EPA) and Docosahexaenoic acid (DHA), which play an important role in brain function. There has been research showing that the EPA and DHA in omega-3 supplements can help with depression and other mood disorders. 

Saffron

Saffron is a spice that has been traditionally been used as a calmative, antidepressant, and anti-inflammatory. Saffron may help maintain healthy serotonin and dopamine levels in the brain. It also contains antioxidants, which are thought to protect the brain cells from oxidative stress.

5-HTP

5-HTP is used by the body to make serotonin. Some studies have shown that individuals who supplement with 5-HTP show a rise in serotonin levels, which may help boost mood, however there is no conclusive evidence showing that it is effective. Please note that it is possible for 5-HTP to cause serious drug interactions if taken with antidepressants or other drugs. Because antidepressants generally work by increasing the amount of serotonin, when combined with a supplement such as 5-HTP it can lead to too high of a serotonin level and lead to serotonin syndrome, a condition characterized by high heart rate, blood pressure, and temperature.  

Vitamin D

Vitamin D is a hormone that your body produces naturally when exposed to sunlight. It plays an important role in many places throughout the body, and may play an important role in regulating mood. Vitamin D is involved in helping the enzyme that makes serotonin, so when vitamin D is low, you aren’t making as much serotonin. However, more research is need on the connection between vitamin D and mood. And vitamin D on its own may not improve mood, as other factors such as diet and lifestyle also affects mood. 

Although there have been some evidence to support the use of certain substances on improving mood, more research is needed on these substances affecting mood, since different studies have shown mixed results. People with depression and other mood disorders shouldn’t view supplements as a replacement to taking antidepressants or any other medications or treatments. If you’re taking any prescription medication, please consult with your doctor about possible drug interactions, especially with supplements. Mixing both things can have a negative reaction.

The Takeaway

Since herbal supplements are not drugs they are not regulated by the FDA. Therefore, we don’t have a lot of regulation over how they’re made or whether they even contain what they say they contain. Choose a reliable brand that is transparent about where their ingredients come from. Check consumer reports to know if a supplement is safe. Also, it might take a few weeks for supplements to kick into your system. Taking supplements to help increase your mood from time to time is okay, but if you are suffering from depression, anxiety, or other mood disorder, please consult your doctor.