Author Raymond Kneipp

Top 10 Supplements To Boost Your Mood

Sep 13, 2021
Top 10 Supplements To Boost Your Mood

10. Ginseng

Ginseng is the root of plants in the genus Panax and is a herbal supplement used by Chinese medicine for ages. The two significant compounds in Ginseng are ginsenosides and gintonin. These compounds are responsible for Ginseng's health benefits. Ginseng has anticancer, anti-inflammatory, antioxidative, antiaging, antifatigue, and physiological functions. Ginsenosides likely cause an increase in dopamine and, this is why Ginseng can boost brain skills, mood, behavior, and memory.

9. Ginkgo Biloba

This native plant from China can slightly lessen the symptoms of anxiety. Ginkgo increases dopamine secretion by reducing oxidative stress. The increased amount of dopamine can improve mental performance, cognitive function, mood, and even motivation in certain people. Many people have experienced greater perceived well-being along with a longer attention span.

8. St. John's Wort

Also known as Hypericum perforatum, St. John's Wort is a flowering shrub native to Europe. This herbal supplement is effective at treating mild to moderate depression. Use with caution if you are currently taking medications because St. John's Wort can cause serious interactions.

7. Rhodiola & Saffron

Rhodiola (Rhodiola Rosea) is a herb linked to many health benefits when taken in supplement form. Rhodiola is known to improve stress response and mood. Rhodiola does this by enhancing nerve cell communication and reducing overactivity of the hypothalamic-pituitary-adrenocortical (HPA) axis. The HPA axis is a complex system that regulates the body's stress response and, believed to be associated with depression. Rhodiola also decreases feelings of perceived exertion.

Saffron is a brightly colored spice filled with antioxidants, including carotenoids, crocin, and crocetin. Saffron is a natural treatment for depression by boosting serotonin (a mood-enhancing neurotransmitter) in the brain. Saffron inhibits serotonin reuptake, therefore, keeping it in the brain longer.

Taking Rhodiola and Saffron together massively reduced depression and anxiety symptoms in adults with mild to moderate depression.

6. Magnesium

Magnesium plays two roles in the brain. Magnesium blocks more stimulating neurotransmitters and binds to calming receptors resulting in a more peaceful, resting state. Magnesium also regulates the release of stress hormones like cortisol. Magnesium can reduce anxiety, ease stress, and minimize response to fear.

Not all forms of magnesium can have these effects. The type of magnesium must be bioavailable (able to be absorbed by the gut) and pass the blood-brain barrier.

5. Curcumin

Curcumin is the active ingredient in turmeric and has many health benefits including, antidepressants, anti-inflammatory, antiaging, and disease-fighting effects. There is very little curcumin in turmeric so, it is best to take in supplement form. By itself, curcumin is poorly absorbed into the bloodstream, so it is best to take it with black pepper. Black pepper contains piperine which increases the absorption of curcumin by 2000%. Curcumin is fat-soluble, so it is best to consume it with a high-fat meal.

4. Fish Oil

Omega-3s are essential fats meaning you need to get them from your diet. Fish oil contains two types of omega-3 fatty acids:

  • Eicosapentaenoic (EPA)
  • Docosahexaenoic (DHA)
  • Supplementing with higher ratios of EPA to DHA is effective at regulating dopamine and improving mental health.

    3. L-theanine

    L-theanine is an amino acid found in green tea, black tea, and some mushrooms. L-theanine promotes relaxation without drowsiness, thus helps to ease anxiety, ease stress, and reduces insomnia. L-theanine works even more effective when paired with caffeine. Combining L-theanine and caffeine at a ratio of 2:1 can increase focus and attention.

    2. Caffeine

    Caffeine is the most commonly consumed psychoactive drug consumed in the world. Caffeine blocks the inhibitory neurotransmitter adenosine, which increases other neurotransmitters like norepinephrine and dopamine. The increased levels of norepinephrine and dopamine lead to improved memory, vigilance, energy levels, and general mental health. The body does build a tolerance to caffeine so, you will need more over time to achieve the same effects.

    1. Probiotics

    Probiotics are living microorganisms that line the digestive tract and improve gut health. These microorganisms help digest food, keep harmful bacteria from making you sick, and help treat and prevent mood disorders.

    Eating a well-balanced diet rich in fiber helps to keep the number of good bacteria at proper levels. Some supplements will include prebiotics with probiotics. Prebiotics are complex carbohydrates that feed the desirable microorganisms living in your gut. Synbiotics are probiotics mixed with prebiotics making the supplement more effective.