5 Natural Supplements to Boost Your Mood and Relieve Stress

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It can get too much at times and often, deep breathing or a bubble bath cannot erase the stress. If you have been feeling worn out, tense, or just not like yourself, natural supplements may be what your body needs to get that extra boost. Although they are not a quick solution, when used correctly, they can help enhance your mood and help you to feel better and more in control.

Here are five well-researched natural supplements that can increase your mood, decrease stress and help you to regain control over your emotions.

1. Ashwagandha – The Traditional Stress Sufferer

If you have been feeling stressed and anxious, then ashwagandha is a adaptogen that can help your body to manage stress better. Adaptogens are substances that help the body to cope with stress by regulating cortisol, a stress hormone that gives a feeling of calmness and resilience to daily stress.

Why it Works:

• Lowering of cortisol levels, which are linked to stress and anxiety (Lopresti et al., 2019).

• Improves sleep quality, which is important for mood regulation (Langade et al., 2019).

• Improves brain performance, fights mental fatigue (Choudhary et al., 2017).

How to Take It: You should look for ashwagandha capsules or powder that contain at least 5% withanolides (the major plant compound). 300–600 mg has been found to be a suitable dose.

Check out this high-quality Ashwagandha supplement

2. Magnesium – The Best Relaxation Mineral

Magnesium is one of the most forgotten minerals when it comes to mental illness. It is involved in the regulation of the nervous system, muscle relaxation, and even the synthesis of serotonin, the brain’s natural chemical.

Why it Works:

• Reduces symptoms of anxiety and depression (Boyle et al., 2017).

• Improves sleep quality, especially when patients have difficulty staying asleep at night (Abbasi et al., 2012).

• It helps with muscle relaxation and prevents tension headaches as well as other stress related pains.

How to Take It: The best forms of magnesium glycinate and magnesium L-threonate are for stress and brain. Begin with 200-400 mg daily.

Try this highly absorbable Magnesium supplement

3. L-Theanine – A Capsule for Calm Focus

Do you know why you feel so soothed and alert at the same time when you drink green tea? That is due to L-theanine, a amino acid that induce relaxation without causing drowsiness. It is useful for people who suffer from anxiety or who overcome the feeling of being overladen with information.

Why it Works:

• Induces alpha wave activity in the brain, a state of relaxation and focus (Hidese et al., 2019).

• Reduces stress and improve sleep without causing drowsiness (Kimura et al., 2007).

• Increases levels of dopamine and serotonin in the brain for a positive mood.

How to Take It: 100-200 mg per day is recommended for stress and focus. It is even more effective when taken with caffeine (for example, a cup of green tea).

Find a high-quality L-Theanine supplement here

4. Rhodiola Rosea – The Energy and Mood Supplement

If stress has left you feeling depleted of energy, rhodiola rosea will help to restore your energy levels and sharpness. This adaptogen herb is taken for fatigue, depression, anxiety, and to enhance concentration and is a good choice when stress has left you worn out.

Why it Works:

• Reduces symptoms of stress and burnout (Edwards et al., 2012).

• Raise energy levels through the promotion of healthy adrenal glands.

• Improves mood and improves mental performance particularly during stress full events (Shevtsov et al., 2003).

How to Take It: It is ideal to take 200-600 mg of rhodiola rosea standardized to 3% rosavins and 1% salidroside.

Try this top-rated Rhodiola Rosea supplement

5. Omega-3 Fatty Acids – The Brain’s Favorite Nutrient

Omega-3 fatty acids are necessary for the brain, but many people do not get enough of them from their diet. They are involved in the regulation of neurotransmitters, reduction of inflammation, and improvement of symptoms of depression and anxiety.

Why it Works:

• Enhances serotonin activity for improved mood (Grosso et al., 2014).

• Reduces anxiety and depressive symptoms (Hallahan et al., 2016).

• Improves brain performance and memory, and concentration.

How to Take It: Look for an omega-3 supplement that provides at least 1,000 mg of EPA and DHA combined. Fish oil is a good option, but algal oil is also available for vegetarians and vegans.

Find a high-quality Omega-3 supplement here.

Final Thoughts

If you are depressed, anxious or just feel like you are out of balance, these natural supplements can be an helpful and simple way to improve your mood. However, it is important to note that no supplement can compare to a healthy diet, enough sleep, physical activity and meditation. Consider them as your friends in the sense that they are not a panacea.

If you want to get any of these to complement your daily regimen, make sure to obtain them from reputable suppliers that have scientific evidence to back up their products.

Take care, and thank you for your time.

DISCLAIMER: Before starting any supplement, it’s important to consult with a healthcare professional to ensure it’s safe for your individual needs, especially if you have underlying health conditions, are pregnant, or are taking medications.

References

Abbasi, B., et al. (2012). The effect of magnesium supplementation on primary insomnia in elderly: A double-blind placebo-controlled clinical trial. Journal of Research in Medical Sciences.

Boyle, N. B., et al. (2017). The effects of magnesium supplementation on subjective anxiety and stress—A systematic review. Nutrients.

Choudhary, D., et al. (2017). Efficacy and safety of ashwagandha root extract in improving memory and cognitive functions. Journal of Dietary Supplements.

Edwards, D., et al. (2012). Rhodiola rosea in the treatment of stress symptoms. Phytomedicine.

Grosso, G., et al. (2014). Dietary n-3 PUFA, fish consumption and depression: A systematic review and meta-analysis of observational studies. Journal of Affective Disorders.

Hallahan, B., et al. (2016). Efficacy of omega-3 highly unsaturated fatty acids in the treatment of depression. American Journal of Psychiatry.

Hidese, S., et al. (2019). Effects of L-theanine administration on stress-related symptoms and cognitive functions. Nutrients.

Kimura, K., et al. (2007). L-theanine reduces psychological and physiological stress responses. Biological Psychology.

Langade, D., et al. (2019). Efficacy and safety of ashwagandha root extract in reducing stress and anxiety. Medicine.

Lopresti, A. L., et al. (2019). A systematic review of the psychological and neurocognitive benefits of ashwagandha. Journal of Ayurveda and Integrative Medicine.

Shevtsov, V. A., et al. (2003). A randomized trial of two different doses of Rhodiola rosea extract versus placebo and control of capacity for mental work. Phytomedicine.