8 mood-boosting supplements to help you through the last few weeks of winter
Key Takeaways
Industry Buzz
“Mood-enhancing supplements can be helpful in supporting your mental well-being in combination with therapy, medication, and lifestyle changes.” – Joshua Stadler, DO
“I love how plants contain constituents that work synergistically with each other, which is something that pharmaceuticals cannot do.” – Erin Gillespie, MD
Find more of your peers' perspectives and insights below.
Supplements are an intriguing topic. But some physicians are hesitant to recommend them. We spoke with Dr. Joshua Stadler from ADHD Advisor and Dr. Erin Gillespie, who is certified in internal medicine and integrative medicine, about their thoughts on natural mood boosters.
Related: Take these 4 supplements to get through cold weather clinic days“I love how plants contain constituents that work synergistically with each other, which is something that pharmaceuticals cannot do,” says Dr. Gillespie. Here are their top 8 suggestions to brighten their patients’ outlook.
Ashwagandha
Both Dr. Stadler and Dr. Gillespie agree that ashwagandha is a supplement worth considering. Dr. Stadler explains, “Ashwagandha helps reduce stress, regulate cortisol levels, and improve mood. It’s used in Ayurvedic medicine and has been shown to have antidepressant effects.”
“Ashwagandha is helpful for anxiety,” says Dr. Gillespie, “but it is also an adaptogen, which means it regulates the HPA axis and the stress response. I don’t know of medications that can alter the stress response, so I think it is a very interesting supplement.”
5-HTP
“I love the 5-HTP supplement for mood and sleep,” shared Dr. Gillespie. “I think of it as nature’s trazodone since it is involved in serotonin production and relieves insomnia.”
Probiotics
Commenting on probiotics, Dr. Stadler says, “Probiotics can increase dopamine production and improve mood and anxiety, particularly in those with digestive issues like irritable bowel syndrome.”
Curcumin
“It’s the active ingredient in turmeric and has been shown to increase dopamine levels in mice and may have antidepressant effects,” explains Dr. Stadler.
Valerian
Dr. Gillespie notes that “valerian modulates the GABA-A receptor, making it very helpful for sleep and anxiety.”
B vitamins
According to Dr. Stadler, vitamins B6, B9, and B12 have been linked to improvements in mood. B12 specifically plays an important role in the synthesis and metabolism of serotonin, a “feel-good neurotransmitter.”
Magnesium
Dr. Stalder also recommends magnesium, noting that it’s an essential mineral that helps protect against stress and achieve a sense of calm on a cellular level. “Over 50% of the US population may have a magnesium deficiency, leading to symptoms like brain fog, insomnia, headaches, fatigue, and low mood.”
Vitamin D
“Vitamin D helps alleviate symptoms of depression, particularly seasonal affective disorder (SAD), due to its role in serotonin and melatonin regulation,” says Dr. Stadler.
A place for supplements in mental health
Supplements can boost mood by correcting a deficiency, supporting better sleep, and promoting certain neurotransmitters. But for patients who are depressed, supplements may not be enough. “Mood-enhancing supplements can be helpful in supporting your mental well-being in combination with therapy, medication, and lifestyle changes,” reminds Dr. Stadler.