How can herbs and supplements help manage mood swings. What vitamins are beneficial for emotional balance. Which lifestyle changes can improve mood naturally. Are there potential risks associated with natural mood enhancers. How effective is St. John’s Wort for treating depression and anxiety.

Understanding Mood Disorders and Their Impact

Mood disorders, including depression and bipolar disorder, affect millions of Americans each year. According to recent statistics, over 20 million adults in the United States suffer from mood disorders, while 40 million experience anxiety disorders. These numbers don’t even account for those who experience occasional bouts of sadness or worry.

The economic impact of mood disorders is substantial. For depression alone, the annual cost for treatment and lost wages may reach up to $52 billion. This staggering figure underscores the importance of finding effective and affordable solutions for managing mood disorders.

The Prevalence of Mood Disorders

• Over 20 million American adults have a mood disorder
• 40 million adults suffer from anxiety disorders
• Annual cost for depression treatment and lost wages: up to $52 billion

The Search for Natural Mood Enhancers

Given the prevalence and impact of mood disorders, many individuals are seeking alternatives to traditional pharmaceutical treatments. Natural mood enhancers, including herbs, vitamins, and supplements, have gained popularity as potential solutions for managing mood swings and emotional imbalances.

Dr. Henry Emmons, a psychiatrist with the Center for Spirituality and Healing at the University of Minnesota, notes that “For so many people, antidepressant medication either stops working or has too many side effects.” This observation highlights the need for alternative approaches to mood management.

Why Consider Natural Mood Enhancers?

• Potential for fewer side effects compared to pharmaceuticals
• May be more affordable than traditional treatments
• Can be used in conjunction with other therapies
• May offer a more holistic approach to mood management

Promising Herbs and Supplements for Mood Enhancement

Several herbs and supplements have shown potential in managing mood disorders. While more research is needed to fully understand their efficacy, some options have demonstrated promising results in clinical studies.

St. John’s Wort: A Popular Herbal Remedy

St. John’s Wort is one of the most well-known herbs used for mood enhancement. This yellow-flowered plant contains various chemical compounds that may have medicinal effects. Dr. Adriane Fugh-Berman, associate professor at Georgetown University School of Medicine, notes that “Even though the evidence is mixed, it’s better for St. John’s wort than for other herbs.”

Typically used for mild to moderate depression, anxiety, and sleep disorders, St. John’s Wort has been the subject of numerous clinical trials. A typical dose ranges from 900 to 1,200 milligrams per day, and it’s recommended to use it for at least one to three months to see the best effects.

Potential Benefits and Risks of St. John’s Wort

• May help with mild to moderate depression
• Potential benefits for anxiety and sleep disorders
• Can interact with various medications, including birth control pills and antidepressants
• Possible side effects include gastrointestinal upset and skin reactions

Is St. John’s Wort effective for severe depression? An analysis of 37 clinical trials found that St. John’s Wort may have minimal to no benefit for those with more severe forms of depression. It’s essential to consult with a healthcare professional before using St. John’s Wort, especially if you’re taking other medications.

SAMe: A Promising Mood Enhancer

SAMe (S-Adenosyl-L-Methionine) is another widely studied mood-enhancing substance. Derived from an amino acid and available from protein food sources, SAMe is commonly used in Europe for mood management.

While more research is needed to fully understand its efficacy, SAMe has shown promise in several studies for managing depression and other mood disorders. Its natural occurrence in the body and potential for fewer side effects compared to traditional antidepressants make it an attractive option for those seeking alternative treatments.

Key Points About SAMe

• Naturally occurring compound in the body
• May help with depression and other mood disorders
• Widely used in Europe for mood management
• More research needed to fully understand its efficacy

Other Potential Mood-Enhancing Supplements

While St. John’s Wort and SAMe are among the most studied natural mood enhancers, several other supplements have shown potential in managing mood disorders. These include:

Valerian Root

Valerian is an herbal remedy created from dried roots, often taken as a sleep aid. It’s also sometimes used for anxiety management. The calming effects of valerian may contribute to improved mood and reduced stress levels.

Lavender

Used in aromatherapy, essential oils, and teas, lavender is known for its relaxation-enhancing properties. Some studies suggest that lavender may help relieve anxiety and depression symptoms when used consistently.

Omega-3 Fatty Acids

Found in cold-water fish and certain vegetable oils, omega-3 fatty acids are sometimes used to help with depression and other psychological problems. Dr. Emmons recommends a dose of 2,000 to 4,000 milligrams or more when taken for mood problems.

B Vitamins

Essential for cell metabolism and central nervous system maintenance, B vitamins play a crucial role in mood regulation. Dr. Emmons suggests taking a good B-complex or multivitamin to ensure adequate intake of these important nutrients.

Vitamin D

While more research is needed, some studies have reported benefits from vitamin D supplementation in treating seasonal affective disorder (SAD), a form of depression that occurs during winter months.

Lifestyle Changes for Natural Mood Enhancement

In addition to supplements and herbs, lifestyle changes can play a significant role in managing mood swings naturally. Dr. Emmons emphasizes the importance of exercise and good nutrition as physical treatments for depression.

Exercise for Mood Improvement

Regular physical activity has been shown to have a positive impact on mood and mental health. Exercise can help reduce symptoms of depression and anxiety by:

• Releasing endorphins, the body’s natural mood elevators
• Reducing stress and tension
• Improving sleep quality
• Boosting self-esteem and confidence

How much exercise is needed to see mood benefits? Most experts recommend at least 30 minutes of moderate-intensity exercise on most days of the week. This can include activities such as brisk walking, cycling, swimming, or dancing.

Nutrition and Mood

A balanced diet plays a crucial role in maintaining emotional well-being. Certain nutrients have been linked to improved mood and mental health, including:

• Complex carbohydrates: Help regulate serotonin levels in the brain
• Lean proteins: Provide amino acids necessary for neurotransmitter production
• Omega-3 fatty acids: Support brain health and may help reduce inflammation
• Folate and B vitamins: Essential for proper nervous system function
• Magnesium: May help reduce anxiety and improve sleep quality

Incorporating a variety of nutrient-dense foods into your diet can help support overall mood and emotional balance.

The Importance of Professional Guidance

While natural remedies and lifestyle changes can be effective for managing mild mood swings, it’s crucial to seek professional help for severe mood problems. Dr. Emmons emphasizes that individuals suffering from severe mood disorders should consult a doctor before turning to mood enhancers or supplements.

A healthcare professional can provide a proper diagnosis, recommend appropriate treatments, and monitor progress. They can also help identify any potential interactions between natural remedies and existing medications.

When to Seek Professional Help

• Persistent feelings of sadness or hopelessness
• Significant changes in sleep patterns or appetite
• Difficulty concentrating or making decisions
• Loss of interest in activities once enjoyed
• Thoughts of self-harm or suicide

Is it safe to combine natural mood enhancers with prescription medications? The safety of combining natural remedies with prescription medications can vary depending on the specific substances involved. Always consult with a healthcare provider before adding any new supplements or herbs to your regimen, especially if you’re taking prescription medications.

The Future of Natural Mood Management

As interest in natural remedies for mood management continues to grow, more research is being conducted to understand the efficacy and safety of various herbs, supplements, and lifestyle interventions. This ongoing research may lead to new discoveries and more targeted approaches to managing mood disorders naturally.

While the current evidence for many natural mood enhancers is mixed, the potential benefits and relatively low risk of side effects make them an attractive option for many individuals seeking alternatives to traditional pharmaceutical treatments.

Emerging Areas of Research

• Gut-brain connection and its impact on mood
• The role of inflammation in mood disorders
• Personalized nutrition and supplementation based on genetic factors
• Mind-body interventions, such as meditation and yoga, for mood management

As our understanding of mood disorders and natural remedies continues to evolve, individuals may have access to more effective and personalized approaches to managing their emotional well-being.

In conclusion, while natural remedies and lifestyle changes show promise in managing mood swings, it’s essential to approach them as part of a comprehensive treatment plan. Combining evidence-based natural interventions with professional guidance and, when necessary, traditional medical treatments can provide the best outcomes for those struggling with mood disorders.

By staying informed about the latest research and working closely with healthcare providers, individuals can develop effective strategies for managing their mood naturally and improving their overall quality of life.

Herbs, Vitamins, and Supplements Used to Enhance Mood

In this Article

Mood problems, including depression and bipolar disorder, are no laughing matter. More than 20 million American adults have a mood disorder and 40 million an anxiety disorder. And these numbers don’t include the average worrywart or person who suffers an occasional bout of the blues.

For depression alone, the annual cost for treatment and lost wages may be as high as $52 billion.

With these statistics, it’s no wonder that many people are searching for mood supplements or other mood-enhancing alternatives to drugs.

The Need for Mood Enhancers

“For so many people, antidepressant medication either stops working or has too many side effects,” 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 didn’t 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.

Mood Supplements with Potential

One of the most touted herbs used for enhancing mood is St. John’s wort, a yellow-flowered plant containing many chemical compounds that may have medicinal effects.

“Even though the evidence is mixed, it’s better for St. John’s wort than for other herbs,” says Adriane Fugh-Berman, MD, associate professor, Complementary and Alternative Medicine Master’s Program, Department of Physiology and Biophysics at Georgetown University School of Medicine. Fugh-Berman says that trials in the U. S. have been oddly less positive than in Germany, where it is widely prescribed.

SAMe (S-Adenosyl-L-Methionine), derived from an amino acid and also available from protein food sources, is another widely studied mood-enhancing substance that’s commonly used in Europe, Fugh-Berman tells WebMD.

Though the data is less solid, other potential mood enhancers include:

• Valerian: an herbal remedy created from dried roots, often taken as a sleep aid and sometimes used for anxiety.
• Lavender: aromatherapy, essential oils, and teas use lavender to enhance relaxation and possibly help relieve anxiety and depression.
• Omega-3 fatty acids: found in cold-water fish and certain vegetable oils, and available as a supplement, omega-3 fatty acids are sometimes used to help depression and other psychological problems. Emmons recommends a dose of 2,000 to 4,000 milligrams or more when taken for mood problems.
• B vitamins: essential for cell metabolism and central nervous system maintenance. Emmons recommends a good B-complex or multivitamin to ensure plenty of B vitamins, which can help stabilize nerve cell membranes.
• Vitamin D: although not enough evidence exists to make any claims about the effectiveness of vitamin D as a mood enhancer, at least one study reported benefits from vitamin D in treating seasonal affective disorder, a form of depression that occurs during the winter months.

St. John’s Wort

Around for centuries, St. John’s wort is commonly used today for sleep disorders, anxiety, and mild to moderate depression. However, an analysis of 37 clinical trials found that St. John’s wort may have minimal to no benefit for those with more severe forms of depression.

Although more research is needed, St. John’s wort may also have the potential to reduce symptoms of anxiety, premenstrual syndrome (PMS), or perimenopausal mood changes.

Available as capsules, tablets, liquid extracts, and teas, a typical dose of St. John’s wort ranges from 900 to 1,200 milligrams a day, and it should be taken for at least one to three months, just as with pharmaceutical anti-depressants, to see the best effect.

St. John’s wort does have the potential for serious interactions with a wide variety of prescription drugs, including birth control pills, antidepressants, HIV medications, and blood thinners. It can also interact with other herbs or supplements. Mainly, it may lower the effectiveness of certain medications, Fugh-Berman tells WebMD. St. John’s wort may also lead to an increase in side effects when taken with pharmaceutical antidepressants.

Consult a doctor or pharmacist about interactions before using St. John’s wort. Although uncommon, side effects of St. John’s wort may include:

• Gastrointestinal upset
• Skin reactions, especially when exposed to sun
• Fatigue
• Anxiety
• Sexual dysfunction
• Dizziness
• Headache
• Dry mouth

SAMe(S-Adenosyl-L-Methionine)

SAMe has been studied a lot for depression. Although current trials are not conclusive, an analysis of 28 studies showed that SAMe produced statistically significant improvement in the symptoms of depression when compared to a placebo. Some studies have shown that improvements were comparable to conventional antidepressants, such as the class of medications called tricyclic antidepressants.

Emmons suggests SAMe for those with a type of depression that produces low energy. He prescribes 400 to 800 milligrams daily, depending upon need or tolerance. The dose most often used for depression in clinical studies is 800 to 1,600 milligrams daily for up to 6 weeks.

Although SAMe usually causes few problems, you should use caution if you have diabetes, low blood sugar, or an anxiety or other type of psychiatric disorder. Gastrointestinal problems, headaches, fatigue, and skin rashes are the most common side effects.

Mood Enhancers That May Be Unsafe

Kava kava. A ceremonial beverage used commonly in the Pacific Islands, kava kava earned its claim to fame as an herb that’s very helpful for anxiety. Unfortunately, kava kava has largely fallen out of favor because concentrated forms for sale in the U.S. have been associated with a rare risk of significant liver problems.

According to the FDA, you should consult a doctor before using kava if you have liver disease or are taking drugs that affect the liver. Likewise, you should see your doctor if you experience any signs of liver illness after taking a kava supplement.

5-HTP. This is a precursor to a neurotransmitter called serotonin. Although some health care providers recommend it for mood problems, others are more cautious. “It is not clear whether 5-HTP is immune from the same problems L-tryptophan had,” Fugh-Berman tells WebMD, referring to an amino acid that was taken off the market in 1989 due to a dangerous contaminant. This concern has been largely disputed, and 5-HTP is generally considered safe, and effective for depression when taken at 150-300 milligrams daily.

As you evaluate other mood supplements, keep in mind that the FDA does not strictly regulate herbs and supplements; it treats them like foods rather than drugs. The makers of supplements don’t have to show their products are safe or effective before selling them on the market.

This makes it harder for you to assess their strength, purity, and safety. Fugh-Berman advises doing your own research on effectiveness and adverse effects, using reliable, unbiased sources, and by consulting groups that independently evaluate dietary supplements.

Lifestyle Changes for Enhancing Your Mood

“If you look at the research on exercise for depression, it’s equal to or better than medication for depression — probably the best outright alternative treatment for depression,” says Emmons, who often recommends mild, rhythmic activities such as walking, biking, or jogging. “It may not be enough for a lot of people, but it’s a good place to start.”

Reporting in a February 2008 issue of Cerebral Cortex, German researchers described PET scans and recently available chemicals they used to prove that running does, in fact, release mood-enhancing endorphins. The more released, the greater the effect.

How much exercise is enough to enhance mood? Three hours of moderate activity per week may do the trick, according to a study published in the January 2005 American Journal of Preventive Medicine.

Emmons also strongly recommends a variety of stress management techniques, such as learning meditation to self-regulate thoughts, called mindfulness.

“People with recurring depression tend to get triggered very quickly — almost like a track is laid down, a slippery slope,” he says. “It pays to put some real effort into learning to recognize this immediately and to learn ways to steady yourself.”

Even certain computer games can help create more positive thought patterns. Based on scientifically tested tools published in the journal of the American Psychological Association, MindHabits is one example. It helps players reduce stress and boost esteem by training the mind to refocus the way it perceives the world.

© 2008 WebMD, LLC. All rights reserved.

SOURCES:

Adriane Fugh-Berman, MD, associate professor, Complementary and Alternative Medicine Master’s Program, department of physiology and biophysics, Georgetown University School of Medicine.
Henry Emmons, MD, psychiatrist, Center for Spirituality and Healing, University of Minnesota.
The National Institute of Mental Health Web site: “The Numbers Count: Mental Disorders in America.”
Agency for Healthcare Research and Quality Web site: “S-Adenosyl-L-Methionine for Treatment of Depression, Osteoarthritis, and Liver Disease.”
National Center for Complementary and Alternative Medicine Web site: “Get the Facts: St. John’s Wort and Depression,” “Herbs at a Glance: Lavender.”
MedlinePlus Web site: “Lavender (Lavandula angustifolia Miller),” “St. John’s wort (Hypericum perforatum L.),” “Kava (Piper methysticum G. Forst).”
Kasper, S. et al. BMC Medicine, 2006; vol 4: pp 14. 
Geller, S. et al. Menopause, May-June 2007; vol 14: pp 541–549.
NIH Office of Dietary Supplements Web site: “FDA Issues Consumer Advisory for Dietary Supplements Containing Kava.”
Boecker, H. et al. Cerebral Cortex, 2008; vol 18: pp 2523-2531.
Dunn, A.L. et al. American Journal of Preventive Medicine, 2005; vol 28, Issue 1, pp 1-8.
Dandeneau, S. et al. Journal of Personality and Social Psychology, October 2007; vol 93: pp 651-666. 
Papakostas, G. The Journal of Clinical Psychiatry, 2009; vol 70, Suppl 5: pp 18-22.
Turner, E. Pharmacology & Therapeutics, 2006; vol 109: pp 325-338.

Causes, No Reason, and Natural Treatments

What is a shift in mood?

If you’ve ever felt angry or frustrated within moments of feeling happy or elated, you may have experienced a shift in mood These sudden and dramatic changes in emotion may seem as if they come on for no reason. However, there are a few common causes that may be responsible.

Many conditions and lifestyle choices can cause women to experience severe changes in mood. These include:

Premenstrual syndrome

Premenstrual syndrome (PMS) is a group of symptoms that occur in women 1 to 2 weeks before a period. In addition to mood shifts, PMS can cause fatigue, changes in appetite, depression, bloating, and more. The majority of women — 90 percent — experience some PMS-like symptoms before their periods. The severity of these symptoms may change from month to month. They may get worse or improve with age.

It’s unclear why this premenstrual period causes these symptoms. Researchers suspect that shifts in the hormone estrogen are most likely to blame. In the days and weeks before a period, a woman’s estrogen levels rise and fall dramatically. They level out 1 to 2 days after menstruation begins. These shifts may affect mood and behavior.

Premenstrual dysphoric disorder (PMDD)

Premenstrual dysphoric disorder (PMDD) is a more severe and rare type of PMS. PMDD affects up to 5 percent of women of childbearing age. Symptoms of PMDD include extreme shifts in mood, severe depression, extreme irritability, and more.

Lifestyle treatments alone are rarely enough to treat PMDD. Many women will combine alternative treatments — like stress management and dietary changes — with medication in order to find relief from symptoms, including extreme shifts in mood.

Stress

Stress and worry impact your body and health in a variety of unhealthy ways. One such area can be your mood. Frustrations, worry, and a constant state of stress can lead to severe shifts in mood, along with other psychological issues.

Psychiatric causes

Psychological disorders and behavioral conditions can affect disposition and cause symptoms like shifts in mood. These disorders include attention deficit hyperactivity disorder (ADHD), depression, bipolar disorder, and more. Treating these conditions will most likely ease the symptoms of extreme mood shifts and any other symptoms you may be experiencing.

Hormone imbalances

Estrogen may play a role in PMS-related shifts in mood, but other hormones can affect mood, too. Hypothyroidism, a condition in which the thyroid gland doesn’t produce enough hormones, is a common hormone disorder. It can affect mood and cause other symptoms.

Puberty

Puberty is a time of emotional, physical, and psychological changes in a child’s life. Mood shifts and unexplained emotional reactions can be common during this phase of life.

Pregnancy

Changes in hormone levels during pregnancy can lead to changes in emotions and mood. Plus, pregnant women often experience physical changes and emotional stress that can make issues like mood shifts and emotional outpourings more severe.

Menopause

Another major transition in life, menopause, is associated with a period of mood shifts. As levels of estrogen fall, many women experience a variety of symptoms, including changes in mood, hot flashes, insomnia, and reduced sex drive. Some doctors will provide perimenopausal women with hormone replacement drugs to help the ease into the low-estrogen phase of life.

It’s possible to stabilize your mood and improve your health in order to avoid future shifts in mood and emotions. The following treatments for changes in mood focus on lifestyle or alternative treatments you can try at home. Other treatments, including prescription medicines, are sometimes used.

Get regular exercise

Moving and exercising are great for your physical and mental health. They can also help you treat or avoid shifts in mood. When you exercise, your body produces feel-good hormones and endorphins that can help alleviate stress and boost mood. Aim for 30 minutes of moderate exercise 5 days per week.

Avoid caffeine, alcohol, and sugar

These stimulants and depressants can alter your natural state, making mood shifts worse or causing them in the first place. Sure, caffeine can make you feel less fatigued, but it can also exacerbate anxiety and nervousness.

Alcohol is a depressant that can worsen bad moods or make you behave irrationally. Sugary foods, while delicious, can cause swings in your blood sugar level. These fluctuations may cause shifts in mood and other symptoms. Cut back as much as you can on all three foods in order to maintain stable moods.

Try calcium supplements

Studies suggest that calcium supplements may help ease symptoms of depression, anxiety, and emotional fluctuation from PMS. In one study, participants were given 500 milligrams of calcium daily for 2 months. After two periods, those who had received the supplement showed much less severe PMS symptoms.

In addition to helping with shifts in mood, calcium supplements may help protect bones from deterioration; this is especially important for perimenopausal women. Talk with your doctor about the right supplement for you.

Change your diet

Eating large meals three times per day may be traditional, but eating smaller meals may be better for mood stability. That’s because blood sugar shifts following large meals may contribute to emotional shifts. Smaller meals, divided throughout the day, may help stabilize your blood sugar to keep these extreme shifts in mood at bay.

Practice stress management

Stress and anxiety can make symptoms of several conditions, including PMS, worse. If you’re worried, taxed, or otherwise strained, learning to manage the stress can help you avoid complications, including changes in mood. Meditation, deep breathing, and yoga are all proven to help manage stress. Massage therapy or talk therapy may also be highly beneficial.

Get better sleep

A good night’s sleep can cure a lot of ills, including irritability and extreme changes in mood. Aim for 7 to 8 hours per night. If that seems too daunting, try to add just 30 extra minutes by turning in half an hour earlier than you normally would. When you’ve managed that, try adding 30 minutes more. The additional shut-eye will add up in healthy, beneficial ways.

Severe changes in mood happen from time to time. Whether it’s because of a period or due to increased stress from work, many factors can contribute to these shifts in mood and attitude. However, finding healthy ways to cope with them can help reduce the risk for future mood changes.

If your shifts in mood interfere with your day or you think they’re becoming more problematic, talk with your healthcare provider. While many of the underlying causes for mood shifts are easy to diagnose and treat, some others may require additional treatment. This may include prescription medication.

Five Natural Ways to Improve Your Mood｜ iHerb Blog

The information in this blog has not been verified by your country’s public health authority and is not intended as a diagnosis, treatment, or medical advice.
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Our mood is determined by two main factors: internal perception and physiology. Internal perception implies an attitude towards life and the events taking place in it (for example, optimistic or pessimistic). It is a mental dialogue that we have with ourselves. Physiology includes various biochemical factors: nutrition, hormones, brain chemistry, posture and breathing. Even the microbiome — microbes that live in the gut — affects mood.

Sometimes mood is defined by some kind of loss: the death of a loved one, being fired, breaking up a relationship, imprisonment, etc. It can be affected by long-term problems, for example, poor health, especially associated with chronic pain. Regardless of whether the mood has deteriorated recently or has been so for a long time, in order to improve it, a person requires a change in internal perception and physiological factors. Bad moods are often the result of poor nutrition, which can be effectively corrected with dietary changes and supplements.

‌‌The main factors affecting mood

Stress and poor sleep seriously affect mood. One of the fastest ways to improve your mood is to improve the quality of your sleep. Sleep may be one of the least understood physiological processes, but its importance to the health and functioning of the body is undeniable. Sleep deprivation, sleep disturbance, sleep deprivation are closely related to depression and affect the mental and physical state of the body.

The top six natural sleep supplements: learn more.

Nutrient deficiencies, hormonal imbalances and abnormal blood sugar levels also contribute to mood swings. Although the brain accounts for only 2% of body weight, the metabolic processes in it are the most active. The brain needs a constant supply of nutrients, hormones, and other compounds to function optimally. Even a single nutrient deficiency can lead to poor mood and brain function. This is especially true for vitamin B12, folic acid, other B vitamins, and omega-3 fatty acids.

In addition, many chemicals (prescription drugs, drugs, alcohol, caffeine, nicotine, etc.) can cause mood swings and disturbances, either directly or through depletion of certain nutrients.

‌‌The Relationship between Nutrition and Mood

Food definitely affects how you feel. For example, the brain needs a constant supply of blood sugar to function properly, so hypoglycemia (drops in blood sugar) should be avoided. Common symptoms of hypoglycemia are depression, anxiety, and irritability. Several studies have shown that hypoglycemia is a very common factor in low mood. ¹ The main cause of hypoglycemia is eating a diet high in sugar. Simply eliminating refined carbohydrates and caffeine (which exacerbates hypoglycemia) from the diet is sometimes enough to relieve the bad mood caused by reactive hypoglycemia.

Natural ways to get rid of hypoglycemia: more.

In addition to hypoglycemia, nutrition directly affects the structure and function of the brain, as well as mood. So, it is impossible to overestimate the importance of omega-3 fatty acids for brain function and mood. High levels of omega-3 fatty acids in the brain have been linked to healthy brain function and good mood. More than a dozen clinical studies of fish oil supplements have shown significant mood-improving effects with 1,000-2,000 mg per day of EPA (omega-3 fatty acid). ^2.3

Omega-3 fatty acids are an essential component of brain cells and help fight depression through their anti-inflammatory action. One new theory is that depression is linked to brain inflammation. Diet Affects Inflammation – It’s no surprise that mood is influenced by food. So, according to many population-based studies, increased consumption of foods rich in flavonoids, such as tea (green and black), soy products and fruits with a high content of flavonoids (especially berries), improves mood. ^4.5 There is also evidence that eating foods rich in flavonoids in children improves the mental health of children and adolescents. For example, recent double-blind studies in children and young adults found that drinking a flavonoid-rich wild blueberry drink containing 253 mg of anthocyanins significantly improved mood within two hours of drinking. ⁵ One study concluded that “…nutritional factors may play a key role in improving mood and may be one way to prevent dysphoria and depression…” ⁶ .

‌‌Five vitamins and supplements to improve your mood

Improving your mood requires a holistic approach. A positive attitude towards life, a healthy lifestyle, nutritious nutrition and the judicious use of key supplements are the main milestones on the path to health, happiness and well-being.

It is critical to support your body with a quality supplement containing at least the recommended daily allowance of all vitamins and minerals, plus additional vitamin D3 (2000-5000 IU per day), quality fish oil with EPA+DHA+DPA from 1000 to 2000 mg per day and any extract rich in flavonoids, such as grape seed or pine bark, at a dosage of 100 to 300 mg per day. These essential supplements alone (particularly fish oil) can significantly improve your mood. In addition to these supplements, there are several natural products that are backed by scientific evidence for their effectiveness in uplifting your mood.

1. Saffron

Saffron is considered the best herbal ingredient to improve mood. Numerous studies have shown standardized saffron (Crocus sativus) extract to be a safe and effective natural mood booster. ^7-9 This effect of saffron is due to several of its qualities. For example, it increases the level of neurotransmitters important for raising mood in the brain: serotonin and dopamine. In addition, it regulates the stress response and reduces inflammation in the brain. Several studies have shown that saffron can be safely used with traditional antidepressants. It may even reduce some of their side effects! The usual dosage of saffron extract standardized to 2% safranal is 15 mg twice daily. However, some studies use a dosage of 30 mg twice a day. Saffron is definitely the best choice when taking traditional antidepressants.

Benefits of saffron: more.

2. 5-hydroxytryptophan

5-hydroxytryptophan (5-HTP) is obtained from the seeds of the African Griffonia plant (Griffonia simplicifolia). It is a direct precursor of serotonin, the main neurotransmitter that regulates mood. Not only does 5-HTP increase levels of serotonin, but also endorphin and other mood-enhancing neurotransmitters. Its positive effect on mood has been confirmed in many double-blind studies. ^10-12 The usual recommended dosage is 50-100 mg three times a day (best taken before meals, preferably in enteric-coated or chewable tablet form to prevent stomach upset). 5-HTP is the best choice for carb cravings or severe sleep problems.

5-hydroxytryptophan is the best natural remedy for increasing the level of serotonin in the brain: more.

3. St. John’s wort

St. John’s wort (Hypericum perforatum) extract is a popular natural mood booster proven to be effective in over 30 double-blind studies. ^13-15 The dosage of St. John’s wort extract (standardized to 0.3% hypericin) is 900 to 1800 mg per day. If you are taking any prescription medications, check with your doctor before using St. John’s wort extract. It appears to stimulate the production of certain enzymes in the liver and intestines that break down certain medications, including birth control, which can reduce their effectiveness. With a strong deterioration in mood, St. John’s wort extract can be taken in conjunction with 5-hydroxytryptophan.

St. John’s wort is the best mood supplement: more.

4. Palmitoylethanolamide (PEA)

Palmitoylethanolamide (PEA) is a fatty substance produced by the body. In addition, it can be taken as a dietary supplement. In the brain, PEA reduces inflammation and reduces stress on brain cells. It has been shown to improve mood in a clinical study at a dosage of 600mg twice daily. ¹⁶ An improvement in mood was noticeable after two weeks of use. PEA is the best choice for severe physical discomfort and bad mood.

Palmitoylethanolamide (PEA) Quick Guide: more.

5. S-Adenosyl Methionine (SAMe)

S-Adenosyl Methionine (SAMe) is used in the production of many brain chemicals, including serotonin and other neurotransmitters. SAMe supplementation has been shown to improve mood in published clinical studies. Dosage: 200-400 mg three times a day. SAMe is also good for the liver and during pregnancy. It may be optimal for low mood and liver disorders caused by hormonal imbalances, exposure to toxins, or pregnancy.

Improve mood, relieve pain and support the brain – naturally with SAMe: ​​ more.

‌‌How do I know if the recommended products are working?

Even natural mood enhancers require 2-6 weeks of use before they show any effect. One of the first changes noted by many is the improvement in the quality of sleep. If the mood remains low, this may indicate clinical depression, which is usually accompanied by other signs and symptoms:

1. Poor appetite with weight loss or increased appetite with weight gain.
2. Insomnia or hypersomnia (pathological drowsiness).
3. Physical hyperactivity or inactivity.
4. Loss of interest in or pleasure from ordinary activities, decreased sexual desire.
5. Loss of strength, fatigue.
6. Feelings of worthlessness, self-reproach, excessive guilt.
7. Weakening of the ability to think or concentrate.

See your doctor if you have five or more of these symptoms or think about harming yourself.

Sources:

1. Winokur A, Maislin G, Phillips JL, et al. Insulin resistance after oral glucose tolerance testing in patients with major depression. Am J Psychiatry 1988;145:325-330.
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Ayurvedic treatment of mood swings: preparations and recommendations

Mood swings are a normal process that occurs at various times in a woman’s life. They can occur during the menstrual cycle, pregnancy, relationships, parenting, and so on. Every woman has to deal with her mood swings from time to time, but the truth is that she has to control them herself. The other person can help you, but to get long-term relief, you have to work on yourself.

Take advantage of natural advice and herbal remedies from Ayurveda, which will not only help during menstrual cycles, but also improve mental and physical strength.

A woman’s mood swings affect the entire family and their health, as the woman is the one responsible for keeping each and every person in the family connected to each other. Therefore, it is considered the thread that holds all precious beads together.

Causes of mood swings

Mood swings can be caused by many reasons. If we make a list, it will be infinite. Reasons help us prevent a situation from reoccurring, but in case of mood swings, it is better to get immediate and long-term relief than to spend time discussing the reasons. Since this condition can cause complications or lead to more negative consequences. So, first try to calm down and then think about the cause and its solution. This will not only help you easily solve the problem, but also avoid its reoccurrence.

Mood swings are mainly due to poor health, either mental or physical. Hormonal imbalances in the body affect feelings and thoughts leading to mood swings.

Major causes of mood swings:

• Relationship issues.
• Professional dissatisfaction.
• Unsatisfied desires.
• Expecting something more from others.
• Dependence on others.
• Financial crisis.
• Pregnancy.
• Period of menstruation.
• Menopause.
• Free time.

Ways to manage mood swings

• Drink water – plenty of water will help you reduce your mood swings to a greater extent. According to research, the more water you drink, the better your mood.
• Meditation is the best natural way to relieve stress and eliminate mood swings.
• Regular exercise and yoga – improve blood circulation and help in the body’s hormonal balance, which improves mood.
• Walking regularly – walking keeps you fit and thus plays a vital role in controlling mood swings.
• Avoid smoking and alcohol. The use of alcohol and drugs gives only psychological relief, in fact, only causes deterioration of health – mental or physical.
• Avoid caffeine and sugar – most women increase their consumption of sweets and chocolate products during mood disorders. Limiting these foods helps eliminate stress.
• Head or body massage – helps to get rid of bad mood. This is the easiest and most convenient way.
• A balanced diet is the main remedy for any health problem, because too much of anything leads to negative results.
• A diet that works: eating foods rich in calcium; increase Omega – 3; 1-2 cups of herbal tea twice a day; coffee (only 1 to 2 cups) for those addicted to it.
• Time “I” – spend time alone with yourself. This will help you stay calm longer.
• Getting involved – participating in social activities or spending time with good people can help you refresh yourself: spend time with family, friends, socialize with positive people, play with children, spend time with pets.
• Keep your distance – keep your distance from people and thoughts that discourage you. This will help you avoid disappointment and prevent mood disorders.
• Proper sleep is the most important factor besides a balanced diet, which plays a vital role in the treatment of all diseases. Sleep improves the functioning of various parts of the body, therefore, maintaining good health forever.
• Avoid loneliness – do not confuse “I” time and loneliness, they are different concepts. Loneliness, which can lead you to darkness or negative thoughts, should be avoided.
• Organize your leisure time – do not sit back and let your mind think about trifles. Do something interesting to calm down and rejuvenate. Give preference to music, reading books, cooking, watching inspiring videos and programs.
• Increase your confidence – always believe in yourself. Learn to take responsibility for your actions, good or bad.
• Join Stress Relief Communities – many groups work to save people who are at increased risk of developing severe depression and other health problems due to stress, anxiety and mood swings. Become a member, learn something new, help yourself just as you help others.

Ayurvedic drugs for mood swings

According to Ayurvedic principles, human well-being is based on a balance between mental, physical, spiritual and social health. This balance leads to a healthy and happy life for a person. With this in mind, experts offer an excellent combination of herbal products made with the aforementioned powerful herbs to help you get rid of mood swings effectively.

Serpina

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Serpina is an Ayurvedic supplement that helps relieve anxiety disorders. The natural herbs contained in this product help restore normal blood pressure.

Stresscom

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Stresscom has been proven to support brain function and relieve mental stress. Capsules provide hormonal balance, a healthy immune system and improve human reproductive health. Ashwagandha provides nourishing and energizing benefits to different parts of the body, resulting in holistic health.

Trikatu

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Trikatu is used during depression to reduce the effects left by stress and psychological trauma.

Di-Stress

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Di-stress helps to restore the nervous system, improve overall well-being and increase efficiency. Eliminates irritability and nervousness, helps to reduce psycho-emotional stress. Promotes the health of the heart and blood vessels, harmonizes the nervous and hormonal systems, improves immunity.

Mentox

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Mentox activates the brain, improves memory and concentration. Increases the body’s ability to withstand stress, eliminates mental and psycho-emotional stress.

Siledin

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Siledin stimulates the activity of the brain, increases the speed of reactions, attention, stress resistance in case of high mental and emotional stress, multitasking and the ability to quickly switch at work, adaptability in case of a sharp change in the situation. The drug improves the quality of rest, relieves stress, as well as insomnia, headaches, migraines.

Medha Vati Divya

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Medha Vati – maintains the working capacity of the brain, regulates the functions of brain activity. Medha Vati helps to improve memory even in old age, relieves insomnia and headaches, solves problems with concentration, increases efficiency during study. The tool also improves the condition with anxiety and mood swings, aggression and irritability.

Tagara

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Tagara is a beneficial herb for those who suffer from insomnia, it helps the patient fall asleep quickly and allows them to wake up without feeling woozy. The herb extract reduces irritability of the brain and spinal cord and is considered a good medicine for those who suffer from anxiety and stress-related anxiety without impairing the ability to concentrate, providing a sense of calm.

Narayana kalpa

Narayana kalpa with a mild sedative effect to normalize the functioning of the nervous system. It reduces irritability, reduces feelings of anxiety and restlessness, copes well with insomnia, including chronic insomnia, promotes sound and healthy sleep.