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9 All Natural Mood-Boosting Supplements

     

Happiness has a unique biochemistry in the brain, and nutrition plays a vital role in regulating it. Providing your brain with the right nutrients can help set the stage for healthy mood balance.

A major cause of mood problems is stress. It can be hard to feel happy when you’re stressed, because stress depletes our brains of the feel-good neurotransmitters we need to be happy. It’s no wonder antidepressants and anti-anxiety drugs are big sellers these days. But before you turn to these drugs, it’s may be worth your time and energy to consider the natural route.

Your mood can be effectively balanced and enhanced naturally, if the building blocks are available to make four key happiness neurotransmitters: serotonin, dopamine, noreinephrine and gamma aminobutyric acid (GABA).

Like so many , those that improve your mood — like regular exercise, a good multivitamin and fish oil — also improve your overall health. also tend to be gentler on your body, less likely to cause negative side effects than drugs.

Here are some supplements that can help lift depression, reduce anxiety, improve your resilience to stress and improve sleep. Read on to see which ones are right for you. You’ll want to take the first two supplements on the list (fish oil and a good multivitamin) regardless of what others you choose to try.

Note: If you are already taking drugs for , anxiety or insomnia, talk with your doctor before adding a natural remedy. Some of these remedies, like fish oil and SAMe, can actually help prescription drugs work better — but they are best combined only with close medical supervision.

1. Sceletium Tortuosum

Considered one of the most effective all-natural anti-anxiety solutions available, this fast-acting supplement can calm and lift the spirits in a similar manner that many anti-anxiety medications do, without having to permit time for it to build up in your system. You may have seen this South African succulent herb offered under the name of its most popular patent anti-anxiety ingredient called Zembrin, the most researched and most respected extract of Sceletium tortuosum in the world. The San Bushmen of South Africa have used sceletium for centuries to enhance mood, relieve stress and anxiety and combat fatigue. If you frequently find yourself stressed, irritable or moody, this is the supplement you want to have on hand.

2. SAMe

SAMe (pronounced “Sammy”) is a naturally occurring substance found in every cell. It is composed of amino acids and has a major role in the body. It drives a chemical process called methylation that is critical for the production of serotonin, dopamine and norepinephrine, all important for regulating mood, sleep and appetite. SAMe also seems to improve cell membrane fluidity, helping brain cells signal better to one another.

Brain imaging studies indicate that SAMe affects the brain similarly to conventional antidepressants. Low levels of SAMe are linked with higher rates of depression. There is a wide body of medical research suggesting that SAMe can be an effective tool in treating depression. And research shows it also has joint health benefits! Along with exercise, SAMe is our first choice for mood improvement.

Typical doses range from 400 mg to 1,200 mg per day.

3. Fish Oil

Supplemental fish oil can lift depression and actually help you to calm down in the face of stress. People with high blood levels of omega-3s are less likely to report feeling depressed than people with low levels. They’re less likely to try to commit suicide. They respond better to antidepressant therapy. And they’re less aggressive. The latest research suggests that fish oil promotes structural improvement in areas of the brain related to emotional arousal and regulation. “You won’t see as immediate a result as you will with some other supplements,” says Live in the Now Medical Editor Kevin Passero, N.D., of Bethesda, Maryland. “It can take 8 to 12 months to be really effective. But that doesn’t discount how valuable it really is.” Take a supplement that has a good amount of DHA in it compared to other fish oils. (A ratio of 2:1 of EPA to DHA is acceptable.) Take at least 1,400 mg a day of a high quality fish oil.

4. Tyrosine

Tyrosine is an amino acid that is a precursor to two important neurotransmitters, epinephrine and norepinephrine. It also supports normal thyroid function. “As a general rule it is helpful for people with low, slow, down depression,” says, Dr. Passero. It goes well taken with  SAMe. Some scientists believe that the brain may not be able to synthesize enough tyrosine under stressful conditions and that increasing the availability of tyrosine to the brain helps avoid the negative effects of stress. Tyrosine can also improve alertness after sleep deprivation.

We recommend 500-1,000 mg a day for energy.

5. 5-HTP

5-HTP, or 5-hydroxytryptophan, is used by our bodies to make serotonin. By supplementing with 5-HTP, you increase the building blocks available for the production of this vital neurotransmitter, which helps regulate mood, sleep and appetite. Reduced levels of serotonin are associated with depression, obsessive compulsive disorder, aggressive behaviors, suicide, attention deficit hyperactivity disorder and migraine headaches. Taking 5-HTP seems to significantly improve symptoms of depression, including in patients with treatment-resistant depression. It is a good first choice for people with revved up, anxiety-linked depression, Dr. Passero says.

Dosages of 5-HTP range from 50-400 mg taken at bedtime or in divided doses throughout the day.

6. Curcumin

Best known for it’s ability to break up brain plaques and curb inflammation, curcumin may also be a spice to tap for those looking to boost mood. Believe it or not, studies have found that curcumin may improve depressive states even better than some depression medications. One study published in Phytotherapy Research was particularly compelling, as it compared the efficacy of curcumin with that of fluoxetine (also known by the trade name Prozac).

7. GABA

GABA (gamma aminobutyric acid) is a natural substance used for relieving anxiety and elevating mood. In the central nervous system, GABA is the primary inhibitory neurotransmitter. It decreases nerve activity, preventing nerves from overfiring. In addition to reducing anxiety, GABA improves sleep cycles, leading to more restful sleeping. It has powerful stabilizing effects on blood pressure and helps reduce pain from chronic conditions such as arthritis and lower back pain. GABA supplements can help to relieve the intensity of pain.

Some doctors recommend GABA in the amount of 2 grams four times daily, but a safer, more realistic dose is 500-2,000 mg taken on an empty stomach at bedtime.

8. Taurine

Taurine is an amino acid precursor to GABA, and may actually work better than GABA for relieving anxiety because it crosses the blood-brain barrier and gets into your brain better than GABA, where it works to increase GABA production and produce calmness, Dr. Passero says. A typical dose is 500-1,000 mg a day, taken in divided doses.

9. Rhodiola

Rhodiola rosea, or roseroot, is an herb that has been used in traditional medicine in Russia and the Scandinavian countries for centuries. It is used for increasing energy, stamina, strength and mental capacity; and as a so-called “adaptogen” to help the body adapt to and resist physical and mental stress. It is also used for improving athletic performance, improving sexual function, depression and anxiety. Research does show it has significant central nervous system activity, reducing depression.  It is especially good for low-slow depression, says Dr. Passero. However, people with anxious depression should avoid it. “Those people would do better taking a gentler herb, such as ashwagandha or holy basil,” he says. These are both Indian (Ayurvedic) herbs known for their ability to relieve stress and reduce anxiety.

An effective dose of rhodiola is 170 mg twice a day of standardized extract; of ashwagandha or holy basil, about 500 mg daily of a standardized extract.

Stress can deplete your body — and your brain — of what it needs to be happy. Natural supplements can effectively help restore the building blocks of good brain chemistry.

 


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Article updated on: November 21st, 2014

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16 Responses to “ 9 All Natural Mood-Boosting Supplements ”

  1. BethF on May 20, 2010 at 6:01 PM

    In the winter months, to avoid getting the seasonal blues, I increase my Vitamin D intake. I love Stop Aging Now's Liquid Vitamin D because it gives me the flexibility to adjust my dosage, and it has no taste which is great! http://www.stopagingnow.com/VTDL/Liquid-Vitamin-D3

    Now that the weather is getting nicer, I'm outside more, so how much Vitamin D should I be taking?

    • LiveintheNow on June 16, 2010 at 4:03 PM

      It's hard to say. A good “summer maintenance” dosage might be in the 1,000 – 2,000 IU/day range, but the only way to know for sure what the best dosage is for you is to get a 25-hydroxyvitamin D test, also called a 25(OH)D to determine what your current vitamin D levels are. (They should be above 50 ng/ml (125 nmol/L) year-round.)

      This is a simple blood test your doctor can order. You can also get a discounted testing kit by mail via the Vitamin D Council. More info is here: http://www.vitamindcouncil.org/health/deficienc

  2. Joshua on May 21, 2010 at 9:37 PM

    These days, I know far too many people taking pharmaceutical anti-depressants and anti-anxiety drugs. I think most doctors are too quick to prescribe them, and since they can be seen as a “magic pill”, too many people readily embrace them. Sure these drugs are an option and work wonders for some, but the problem is that once you start, it's hard to get off. This means you then need to take them day in, and day out. So the issue is, what are the long term consequences? I think everyone owes it to themselves to try natural options first. Fish Oil believe it or not works wonders. The research is very strong, and I personally know many people who have found success with this approach. Also, soon Stop Aging Now will be adding about 25 new products, including several of the natural solutions listed above…so keep an eye out for that product announcement!

    • Lissa on May 21, 2010 at 9:59 PM

      I have to agree. Starting with the natural/supplemental route is great because if a supplement or herb doesn't work, you can easily stop taking them and go the conventional medicine route if that is your choice. As for fish oil helping with depression, I studied under an instructor who's wife was clinically depressed and noticed that if she stayed on several grams of fish oil daily (with high amounts of DHA), it modulated her moods. When she would take less, she'd notice a difference.

      The other natural recommendations are great options as well. If going the herbal route, consider speaking to someone knowledgeable about herbs to make sure you choose one that will most benefit you. I personally enjoy the benefits of Rhodiola as an adaptogen to help me better deal with stress. St. John's Wort is an herb with several benefits, however if you are on medications, knowing it's interactions is important.

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  4. 5-HTP on January 9, 2011 at 1:05 PM

    Its true, taking 5-HTP promotes to cure insomnia and increase serotonin level, here’s how it works trytophan an amino acid that is essential to diet which stops to crave for more food or one’s hunger and would probably alleviates depression, migraine, compulsive disorders including eating disorder, restless leg syndrome as process goes by N-acetyl-serotonin chemically becoming a melatonin that promotes good sleep.

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  11. natural depression cures exercise on August 5, 2013 at 7:37 AM

    Greetings! Very helpful advice in this particular post!
    It’s the little changes that make the most significant changes. Thanks for sharing!

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  14. Karen S on November 21, 2014 at 11:30 PM

    I read that the amount of omega-3 fatty acids (DHA and EPA,,,,this source didn’t say if the omega-3 alpha linolenic acid counts) that we consume (from all sources) should not be more than 3 grams a day. I also read that a good ratio is 2:1 DHA to EPA (NOT EPA to DHA). And I read that a good quality fish oil will be “molecularly distilled. ” Lastly, one source said the best
    fish oil is the “triglyceride form”. Of course everyone says the fish oil must be free of contaminants. Are all of these correct?