How We Select Supplements
Our team works hard to be transparent about why we recommend certain supplements you can read more about our dietary supplement methodology here.
We support supplements that are evidence-based and rooted in science. We value certain product attributes that we find to be associated with the highest-quality products. We prioritize products that are third-party tested and certified by one of three independent, third-party certifiers: USP, NSF, or ConsumerLab.
It’s important to note that the FDA does not review dietary supplements for safety and effectiveness before they go to market. Our team of experts has created a detailed, science-backed methodology to choose the supplements we recommend.
Why Many People Choose Natural Over
Statistically, women fall victim to mood swings more frequently than men because of hormonal changes caused by pregnancy, menstruation, or aging. Other causes have been traced to the over-consumption of alcohol, sugar, and an inability to cope with negative feelings and stress.
If youre interested in using homeopathy and over-the-counter herbs to reduce anxiety and stabilize your mood, this article is an absolute must-read!
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The Best Vitamins For Mental Health
Depression is a mood disorder affecting over 17 million people in the U.S. today, and that number only reflects the reported cases. There are far more people experiencing depression who dont seek treatment. Depression is typically treated with medications and psychotherapy. However, some lifestyle changes can help treat and prevent depression as well, including the regular consumption of certain vitamins, minerals, and herbs. Some common vitamins known for improving mental health and supporting brain function are:
Impact Of Vitamins On Mental Health
Various mental health conditions could have adverse effects on your lifestyle. Among them is depression, a condition that is associated with a lack of some vitamins. It is the most common mental health condition. Statistics show that more than 19 million Americans â nearly 8% of the U.S. population â have experienced depression. It affects people of all ages, races, socioeconomic backgrounds, and ethnicities.
A diet that includes vitamin B complex helps boost mental health. Vitamin B deficiency could negatively influence your memory function, and cause cognitive impairment and dementia. Vitamin B contributes to the complexity of depressive symptoms.
Low levels of folate have been linked to depression. Vitamins supplements such as folic acid combined with antidepressants can boost relief in women. Folic acid helps the body make healthy red blood cells.
Where to find folic acid. Folic acid can be found in green leafy vegetables, citrus fruits, beans, fortified bread, and cereals. Because vitamin supplements do not work as a standalone solution for mental health issues, it’s important to include these foods in your daily diet. With folic acid, you should only consume around 1 milligram daily.
Where to get vitamin B12. Vitamin B12 can be found in plenty in animal products such as fish, lean meat, poultry, eggs, and low-fat and fat-free milk. Fortified breakfast cereals also are a good source of B-12 and other B vitamins.
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What Vitamins Help With Mood
This time of the year brings many changes. You have all the kids going back to school. Young adults are leaving home, running off to college. Parents may be left with an empty nest, or extra free time. These can be major life changes that can take some getting used to.
At the same time, the weather is dampening, getting chilly. FYI, I am writing this from the South of Ireland – my window viewpoint may be less relevant for those of you in other sunnier parts. You will have noticed the shorter days and darker evenings. The falling leaves and that distinctive autumn smell. All of us, I’m sure, are bracing ourselves for the possibility of a Winter Lockdown. Trying to muster up a bit of mental and physical stamina.
My strategy is going to involve eating. I feel that it’s an achievable goal, providing both comfort and pleasure. We can all manage it. By eating well, we can help boost the immune system and stay in good health. It will ensure that we have enough energy and, very importantly, it will keep the spirits up.
There are a few vitamins worth paying particular attention to this winter, such as:
Best Supplement Types For Better Mood
The world of health-boosting supplements is not an easy one to navigate. Here, you will find everything from old herbal formulations to mixes of minerals, vitamins, and plant extracts bearing marketing information that make outrageously bold promises.
The market for mood enhancers is no different. You will find both FDA-approved and unapproved products that promise to improve your mood drastically and help fix dopamine issues.
So, are any functional mood-enhancing supplements, or is this one massive snake-oil market?
For some products, the scientific consensus is positive. For others, the studies show mixed results, while researchers have shown some formulations to be potentially harmful. Furthermore, research into many of the top mood-boosting supplements is still relatively minimal.
Based on our review of the available scientific literature, here are some of the most influential mood-enhancing supplement groups you can try.
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Vitamins And Supplements For Mood Swings
Your emotional state or mood can determine whether you have a good or bad day. It can chase people away from you or draw whom you love closer. An imbalanced mood can derive from stress, lack of sleep, lack of sunshine or even toxic relationships. In this section we will go over some vitamins for mood swings and other ways we can balance our mood.
Best Nootropics For Mood
Nootropics are also known as brain supplements because of their ability to enhance the functionality of brain by relieving it of stress and also stimulating or inhibiting the secretion of various neurochemicals.
Mood can also be altered through the use of nootropics.
Some nootropics are capable of improving the mood from a state of depression to a happy mood, while some are capable of getting rid of anxiety.
Whatever the case may be, its been proven that nootropics can help in treating mood swing.
In the broadest term, nootropics are natural supplements that are capable of stimulating or inhibiting the brain cells from secretion of various neurochemicals.
In this case, we are interested in nootropics that are capable of stimulating the secretion of neurochemicals that are responsible for mood control in the central nervous system.
For the purpose of this article, these neurotransmitters would be grouped into two, based on their function in the brain. While some are categorized as inhibitory neurotransmitter, others are excitatory neurotransmitters.
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Summary On Mood Swings
Anxiety, depression, and irritability are common mental health issues with potentially devastating effects. Deficiencies in key nutrients can contribute to these issues as well as mood swings.
Nutrients that are essential for brain health include magnesium, vitamin D, omega-3 fatty acids, vitamin C, iron, selenium, iodine, zinc, B vitamins, and amino acids. Correcting any deficiencies of these nutrients can improve or even eliminate your mood swings. Incorporating adaptogens, neurotransmitter precursors, probiotics, and exogenous ketones as healing strategies can also provide emotional support.
It is critical for your mental health to follow an anti-inflammatory diet and address underlying causes of poor nutrient absorption. Incorporating these strategies can be effective for improving anxiety, depression, and irritability.
If you want to work with a functional health coach, I recommend this article with tips on how to find a great coach. Our website offers long-distance functional health coaching programs with our world-class health coaching team. For further support with your health and other goals, just reach outâour fantastic coaches are here to support your journey.
Best Vitamins For Anxiety Stress And Mental Health
Anxiety rates are at an all-time high. Support your braincare with nutrition to ease stress and reduce anxiety.
If youre feeling anxious today, youre not alone. Mental Health First Aid England reports that anxiety and other mental health concerns are at an all-time high, and one of the main drivers for this sharp increase has been our collective health and safety worries during a global pandemic.
Youve likely heard the stereotypical de-stressing advice recommended by wellness experts ad nauseam . But many people are missing one essential step: providing the right vitamins, minerals and antioxidants to reduce anxiety levels and support a healthy mind and a balanced nervous system. These essential vitamins include:
All B vitamins play a beneficial role in reducing anxiety and improving your mood. For instance, a study published in the Journal of Functional Foods found that people who ate B vitamin-rich foods saw significant improvements in their anxiety and stress scores compared to those who didn’t eat B vitamin-rich foods.
However, when it comes to vitamin B for anxiety, vitamin B12 is especially powerful for managing your mood. For instance, there’s a strong correlation between low levels of B12 and increased rates of anxiety and depression. B12 also offers additional braincare benefits, such as increasing your ability to focus and remember information.
Daily nutrient reference values for vitamin B12:
Adults: 2.4 g/day
Top food sources for vitamin B12:
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When Combined With Evidence
Depression is a mood disorder, and its one of the most common mental health conditions that people experience. Different terms used to refer to depression include major depressive disorder and clinical depression. While many people require clinical treatment and perhaps pharmaceutical medications to treat the symptoms of depression, there are also certain vitamins that can be helpful for depression. Along with vitamins for depression, there are also natural supplements for anxiety and depression that can be helpful for treating symptoms of these co-occurring disorders.
Symptoms of depression include significant changes in feelings, thoughts and behaviors, including loss of interest in activities that a person previously enjoyed and an ongoing, persistent feeling of sadness. Depending on the severity of the depression, a person may experience different physical and emotional problems related to the disorder.
The Need For Mood Enhancers
âFor so many people, antidepressant medication either stops working or has too many side effects,â says Henry Emmons, MD, a psychiatrist with the Center for Spirituality and Healing at the University of Minnesota. Emmons, author of The Chemistry of Joy: A Three-Step Program for Overcoming Depression through Western Science and Eastern Wisdom, prescribes medications for his patients, but he also highly recommends exercise and good nutrition as physical treatments for depression, combined with a few targeted mood supplements.
Which leads to the question: what vitamins, herbs, supplements, and lifestyle changes are the best mood enhancers?
The experts we talked to didnât reach complete consensus more research is clearly needed for the plentiful options available. But here is a brief overview of some of the more common complementary approaches used to treat mood problems.
Of course, if you suffer from severe mood problems see a doctor — before you reach for mood enhancers or supplements.
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B Complex Vitamins For Mood Swings
The B vitamins for mood swings help balance your brains natural chemicals that act as neurotransmitters between brain cells and other parts of your body. The neurotransmitters they particularly focus on are serotonin, norepinephrine, and dopamine. These vitamins are good for adrenal fatigue sufferers as they support adrenal health.
B Complex vitamins for mood swings to take particular note of include:
Vitamin B3 plays a role in serotonin production, thereby enabling your brains neurotransmitters to communicate with the other cells in your nervous system. Therefore, low vitamin B3 levels could harm your mood. Too much vitamin B3 may cause a variety of symptoms that include itching, nausea, a rapid heartbeat, diarrhea, and abdominal pain.
Good food sources of vitamin B3 include lean beef, tuna, salmon, poultry, legumes, seeds, and leafy green vegetables.
Vitamin B6 plays an important role in various physical as well as psychological functions in your body. One of these is the neurotransmitter function. Low vitamin B6 levels, associated with depression, may result in a hormonal imbalance resulting in depression. Good natural sources of vitamin B6 include whole-grain cereals, eggs, fish, poultry, and vegetables.
Please beware of taking high vitamin B6 concentrations for any length of time because it could result in nerve damage, sensitivity to sunlight, heartburn, and nausea, amongst others.
What Can You Do To Alleviate The Symptoms Of Menopause
It really cant be emphasized enough that hormonalimbalances in and of themselves arent the only source of mood swings rather, thebuild-up of all of the other menopausal symptoms can also contribute todramatic fluctuations in mood. After all, how great could your mood possibly bewhen you are constantly struggling with symptoms and conditions that make thedaily grind that much more difficult?
Diet likely plays a large role in how severe menopausesymptoms can be. A high-fat, low-fiber diet, which is common in the United States, can causean increase in estrogen levels. When estrogen levels decline, it can be a shockto the body, especially for women whose bodies have been producing excessestrogen. To minimize the symptoms that come with menopause, such as hotflashes, many physicians recommend that womeneat a diet that is low in animal products and fat and high in plant productsand fiber, before and during menopause. A plant-based diet is often one of themost effective ways to alleviate the symptoms of menopause.
The benefits of regular aerobic exercise cannot beoverstated. Exercising on aregular basis for all humans, not just women experiencing menopause, can helpimprove sleep quality, alleviate insomnia, and reduce anxiety and combatdepression.
In short, exercising regularly and focusing on plant-based nutrition can help women alleviate symptoms like hot flashes, stabilize their mood swings, and even lose weight. But what if more is needed?
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Mood Vs Emotion: Whats The Difference
While emotions tend to be short-lived and related to a specific situation or interaction, mood is a state of mind you experience day to day. It is often unconnected to whats going on around you. Even if youre at a fun event surrounded by family and friends, you can still feel down if you struggle with mood issues.
The way you feel can even impact those around you. A good mood is catching but so is a bad one. In what is known as interpersonal limbic regulation, your mood affects the hormones, cardiovascular function, sleep rhythm, and immune function of those around you. So while its primarily important to address mood issues for your own well-being, its also crucial to regulate your mood for the health of your loved ones.
Low Stomach Acid And Digestive Enzymes
Stomach acid and digestive enzymes are important for absorbing nutrients from food. Both play a critical role in digestion and nutrition assimilation.
If your body is not producing enough stomach acid, you may not have optimal absorption of nutrients . Low stomach acid creates a cycle of poor digestion, gut inflammation, microbial overgrowth, leaky gut, elevated stress hormones and decreased nutrient absorption.
Two excellent supplements for optimizing digestion and nutrient absorption are Acid ProZyme and SuperDZyme. Acid ProZyme contains a variety of compounds which support gastric acidity, digestion and normal gastrointestinal flora. SuperDZyme has a wide variety of bioavailable enzymes and survives in a wide pH Range, such as that found in the stomach and small intestine.
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Best Nootropics For Mood And Anxiety
Have you ever experienced mood swings or overwhelming anxiety? Do you constantly feel drained by everyday life or feel that you just cant get the focus you need to stay on task? If you answered yes to any of these questions then you may want to consider taking some form of a nootropic to help you overcome these struggles.
Nootropics are nutritional supplements that enhance cognitive ability and aid overall mental health. People from all health backgrounds take nootropics to help boost their mood as well as reduce their anxiety or stress. Some of the most common issues that nootropics help with include depression, irritability, brain fog, lack of energy, nervousness, and problems with learning and memory.
If youre searching for something that will allow you to live a happier, healthier life then nootropics might be the best option for you. Check out the following nootropics which are best for improving mood and anxiety.