Nourishing Your Mood Naturally

Mood Supplements and Other Natural Ways to Boost Your Mood

Evidence-Informed Support for Emotional Well-Being

Low mood, irritability, anxiety, and emotional fatigue are incredibly common especially in a world that rarely allows our nervous systems to rest. While mood supplements can be helpful, true emotional well-being is best supported through a whole-person approach that considers the mind, body, and nervous system together.

Below is an evidence-informed overview of popular mood supplements, along with natural, sustainable ways to improve mood that don’t rely on quick fixes.

Can Supplements Really Improve Mood?

Mood supplements are not cures for depression or anxiety but they can support brain chemistry, reduce stress on the nervous system, and improve resilience when used appropriately.

Think of supplements as supportive tools, not replacements for therapy, sleep, nourishment, or connection.

Best Supplements for Mood Support

Magnesium (Glycinate or Threonate)

Magnesium plays a critical role in nervous system regulation and stress response. Chronic stress alone can deplete magnesium levels.

May help with:

• Anxiety and irritability

• Muscle tension

• Sleep disturbances

Saffron

Saffron is one of the more well-studied natural supplements for mild to moderate depression. Research suggests it may influence serotonin activity and reduce inflammation, with some studies showing effects comparable to antidepressants for certain individuals.

May help with:

• Low mood

• Emotional sensitivity

• PMS-related mood changes

Saffron is generally well tolerated at low doses, but higher doses are not recommended and may cause side effects.

SAM-e (S-Adenosyl-L-Methionine)

SAM-e is a naturally occurring compound involved in neurotransmitter production and methylation pathways. It has been studied extensively for depression and joint health.

May help with:

• Depressive symptoms

• Low motivation

• Cognitive sluggishness

Important caution: SAM-e can be activating and may worsen anxiety, insomnia, or manic symptoms in vulnerable individuals. It should be used cautiously especially for anyone with bipolar disorder or a history of mood instability.

Lemon Balm

Lemon balm is a calming herb traditionally used to support the nervous system. It has gentle anxiolytic effects and may help improve mood by reducing physiological stress.

May help with:

• Anxiety

• Nervous tension

• Sleep disruption

Lemon balm is generally mild and well tolerated, making it a good option for individuals sensitive to stronger supplements.

Phellodendron Bark (Huang Bai)

Phellodendron bark is used in Traditional Chinese Medicine and is often included in formulas aimed at stress reduction and cortisol regulation. Some research suggests it may help reduce stress-related mood symptoms.

May help with:

• Chronic stress

• Emotional irritability

• Nervous system overactivation

Often used in combination formulas rather than alone; individual responses can vary.

Omega-3 Fatty Acids (EPA/DHA)

Omega-3s support brain health and reduce inflammation. Research shows EPA may be especially beneficial for mood disorders.

May help with:

• Low mood

• Brain fog

• Emotional resilience

Vitamin D

Low vitamin D levels are associated with depressive symptoms, particularly in individuals with limited sun exposure.

May help with:

• Seasonal affective symptoms

• Fatigue

• Low motivation

B-Complex Vitamins

B vitamins are essential for neurotransmitter production and energy metabolism. Stress can rapidly deplete them.

May help with:

• Burnout

• Low energy

• Stress-related mood changes

L-Theanine

An amino acid found in green tea that promotes calm alertness without sedation.

May help with:

• Racing thoughts

• Anxiety

• Overstimulation

Adaptogens (Ashwagandha, Rhodiola)

Adaptogenic herbs support the body’s stress response rather than forcing mood changes.

May help with:

• Chronic stress

• Emotional exhaustion

• Cortisol dysregulation

Lion’s Mane Mushroom

Lion’s mane is a functional mushroom studied for its role in nerve growth factor (NGF), which supports brain health and cognitive function. Emerging research suggests it may help with mood by supporting neuroplasticity and reducing inflammation.

May help with:

• Brain fog

• Mild depressive symptoms

• Cognitive fatigue

Maca Root

Maca is an adaptogenic root traditionally used to support energy, mood, and hormonal balance. It does not contain hormones but may support the endocrine system.

May help with:

• Low energy

• Mood changes related to hormonal shifts

• Stress resilience

Sage

Sage has been studied for its effects on cognition, memory, and mood. It also has calming properties and has historically been used for emotional balance and mental clarity.

May help with:

• Mental fatigue

• Brain fog

• Mild anxiety or tension

St. John’s Wort

St. John’s Wort has been widely studied for mild to moderate depression and works by influencing serotonin, dopamine, and norepinephrine pathways.

May help with:

• Mild depressive symptoms

• Low mood

Important caution: St. John’s Wort interacts with many medications, including antidepressants, birth control, blood thinners, and other prescriptions. It should never be combined with SSRIs or SNRIs without medical supervision due to the risk of serotonin syndrome.

Valerian Root

Valerian is commonly used for its sedative and calming effects, particularly when mood issues are driven by poor sleep or nervous system hyperarousal.

May help with:

• Sleep disruption

• Anxiety

• Nervous system overactivation

Valerian may cause grogginess in some people and should not be combined with alcohol or sedative medications.

Important: Supplements can interact with medications and are not appropriate for everyone. Always consult a healthcare provider especially if you’re taking antidepressants, mood stabilizers, or managing chronic conditions.

Natural Ways to Boost Mood (Often More Effective Than Supplements)

Regulate the Nervous System

Mood improves when the body feels safe. Practices like slow breathing, gentle movement, sound therapy, and grounding exercises help shift the nervous system out of fight-or-flight.

Prioritize Sleep

Sleep deprivation mimics anxiety and depression. Improving sleep quality even slightly can dramatically improve mood.

Eat Enough and Eat Regularly

Blood sugar instability often shows up as anxiety, irritability, and emotional overwhelm. Balanced meals with protein, fat, and carbohydrates support mood stability.

Move Your Body Without Punishment

Movement boosts dopamine and serotonin but only when it’s not rooted in shame or overexertion. Gentle, consistent movement is often more effective than intense workouts.

Reduce Mental Overload

Decision fatigue and chronic overstimulation can lower mood significantly. Simplifying schedules, setting boundaries, and reducing unnecessary demands can restore emotional energy.

Seek Meaning and Connection

Human nervous systems regulate through connection. Laughter, creativity, purpose, and authentic relationships are powerful mood stabilizers.

When to Be Cautious with Mood Supplements

• If mood changes are sudden or severe

• If you experience suicidal thoughts

• If supplements worsen anxiety or agitation

• If you’re using multiple supplements without guidance

Supplements should support healing not override important signals from your body.

A Gentle Reminder

Low mood doesn’t mean something is wrong with you. Often, it’s a message asking for rest, support, nourishment, or compassion.

Supplements can help.
Lifestyle shifts can help.
But lasting change begins with listening to your body instead of fighting it.