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Kaynak: Dr. Michael Murray, N.D.
Our mood, the way that we feel, is influenced by two primary factors: our internal focus and our physiology. Internal focus refers to our attitude, the way we explain the events in our lives (e.g., optimism vs. pessimism), and our internal dialogue. Physiology refers to biochemical factors like nutrition, hormones, and brain chemistry as well as the way that we hold our body (posture) and breathe. Even the microbiome, the collection of microbes residing in our gastrointestinal tract, is linked to how we feel.
Sometimes the way we feel is due to temporary circumstances such as a loss of some sort, e.g., death, job, relationship, freedom, etc. It can also be a result of long-term challenges including health issues, especially those that cause chronic pain. Whether low mood is new or prolonged and persistent, it requires a person to change their internal focus and physiology in order to reset their mood. Often low mood is the result of nutritional factors that can be addressed effectively through diet and dietary supplements.
Stress and poor sleep quality are two big factors that influence mood. One of the quickest ways to elevating a person’s mood is to improve their sleep quality. Human sleep is perhaps one of the least understood body processes, but its value to human health and proper functioning is without question. Impaired sleep, altered sleep patterns, and sleep deprivation is closely linked to depression and also impairs mental and physical function.
The 6 Best Natural Supplements for Sleep: Read more.
Nutrient deficiency, hormonal imbalances, and faulty blood sugar control are other big factors that can lead to mood fluctuations. While the human brain only makes up 2% of our overall body mass, it is the most metabolically active tissue. It requires a steady stream of nutrients, hormones, and other factors to function optimally. A deficiency of any single nutrient can lead to lowered mood scores and mental function, especially deficiencies of vitamin B12, folic acid, other B vitamins, and omega-3 fatty acids.
Additionally, many drugs (prescription, illicit, alcohol, caffeine, nicotine, etc.) can lead to fluctuations and disturbances in mood either directly or through causing nutrient depletion.
Food definitely influences how we feel. In particular, since the brain requires a constant supply of blood sugar to function properly, hypoglycemia (low blood sugar) must be avoided. Symptoms of hypoglycemia generally include depression, anxiety, and irritability. Several studies have shown hypoglycemia to be a very common factor contributing to low mood scores.1 Hypoglycemia most often is due to the body’s response to a high sugar meal. Simply eliminating refined carbohydrates and caffeine (which can aggravate hypoglycemia) from the diet is sometimes all that is needed for effective therapy in patients whose low mood results from reactive hypoglycemia.
Natural Health Hacks for Hypoglycemia Support: Read more.
Beyond hypoglycemia, the structural components as well as how well the brain functions and our mood are closely tied to nutritional status. In particular, the importance of omega-3 fatty acids to brain function and mood cannot be overstated. Higher levels of omega-3 fatty acids in the brain are associated with better brain function and higher mood. Over a dozen clinical trials with fish oil supplements supplying the omega-3 fatty acid EPA at a dosage ranging from 1,000 to 2,000 mg daily have shown considerable benefits in improving mood.2,3
Omega-3 fatty acids are critical components of brain cells and also exert anti-depressant effects through their anti-inflammatory effects. The new theory of depression is that it reflects brain inflammation. Dietary factors that reduce inflammation, not surprisingly, have shown benefits in improving mood. For example, there are numerous population-based studies showing increased consumption of flavonoid-rich foods such as tea (both green and black), soyfoods, and flavonoid-rich fruit, especially berries, exert mood-elevating effects.4,5 And, there is also data that indicates that consumption of flavonoid-rich foods in children is associated with improved mental health in children and adolescents. Specifically, double-blind studies in children and young adults recently showed that drinking a flavonoid-rich wild blueberry drink containing 253 mg anthocyanins produced a significant effect on boosting mood within two hours after ingestion.5 The authors in one of the studies concluded that “…Dietary interventions could play a key role in promoting positive mood and are a possible way to prevent dysphoria and depression…”6
Balancing mood takes a comprehensive approach. Developing a positive mental attitude, following a health-promoting lifestyle, optimal nutrition, and the appropriate use of key dietary supplements are the foundational cornerstones of building health, happiness, and well-being in our lives.
It is very important to provide a strong nutritional foundation by taking a high potency multiple vitamin and mineral formula providing at least the recommended dietary intake (RDI) of all vitamins and minerals as well as extra vitamin D3 (2,000-5,000 IU/day), high-quality fish oil that provides EPA+DHA+DPA at a dosage of 1,000 to 2,000 mg/day, and some sort of flavonoid-rich extracts like grape seed or pine bark extract at a dosage of 100 to 300 mg per day. These foundational supplements alone, especially the fish oils, can really boost mood. Beyond these, there are several natural mood boosters with significant scientific support.
Saffron has emerged as the best herbal approach to boosting mood. Numerous studies have now shown the standardized extract of saffron (Crocus sativus) is a safe and effective natural mood-elevating agent.7-9 Saffron’s mood-elevating effects are due to multiple sites of action. For example, it increases the levels in the brain of important mood-elevating neurotransmitters like serotonin and dopamine. It also modulates the stress response and exerts anti-inflammatory effects in the brain. Several studies show saffron is safe to use with conventional antidepressant drugs and may offset some of their side effects. The typical dosage for saffron extract standardized at 2% safranal is 15 mg twice a day though some studies used a dosage of 30 mg twice daily. Saffron is definitely the best choice if a person is on a conventional antidepressant drug.
The Health Benefits of Saffron: Read more.
5-Hydroxytryptophan (5-HTP) is extracted from the seed of an African plant (Griffonia simplicifolia) and is the direct precursor to serotonin – a key brain chemical that regulates our mood. In addition to increasing serotonin levels, 5-HTP causes an increase in levels of endorphin and other neurotransmitters that boost our mood. Numerous double-blind studies have confirmed this mood-boosting effect.10-12 The typical recommendation is 50 to 100 mg three times daily (best taken before meals, preferably use an “enteric-coated” product or chewable tablet to prevent gastrointestinal upset). 5-HTP is the best choice for people who tend to crave carbohydrates or have significant sleep issues.
5-HTP is Nature’s Best Answer to Boosting Brain Serotonin Levels: Read more.
St. John’s wort extract (Hypericum perforatum) is a very well-known natural mood-elevating agent and has the support of positive results in over 30 double-blind studies.13-15 The dosage for St. John’s wort extract (0.3% hypericin content) is 900 to 1800 mg daily. If you are taking any prescription drugs check with your doctor or pharmacist before taking St. John’s wort extract as it appears to induce enzymes in the liver and gut that detoxify certain drugs, including birth control pills, thereby possibly reducing their effectiveness. In severe low mood cases, St. John’s wort extract can be used in combination with 5-HTP.
St. John’s Wort—The Best Supplement For Mood: Read more.
Palmitoylethanolamide (PEA) is a fatty substance produced in the body that is also available as a dietary supplement. In the brain, PEA functions to balance inflammation and reduce brain cell stress. It has shown mood-elevating effects in a clinical trial where it was given at a dosage of 600 mg twice daily.16 Results showed a mood-boosting effect after only 2 weeks of use. PEA is the best choice if a person is experiencing a lot of physical discomforts as well as low mood.
A Quick Guide to Palmitoylethanolamide (PEA): Read more.
S-adenosylmethionine (SAMe) is utilized in the manufacture of many brain compounds including serotonin and other neurotransmitters. SAMe supplementation has been shown to be useful in improving mood in published clinical trials. Dosage: 200 to 400 mg three times daily. SAMe also exerts beneficial effects on the liver and during pregnancy. It may be the best choice for people with low mood who have stress on their liver health due to hormonal imbalance, toxin exposure, or pregnancy.
Lift Your Mood, Lower Your Pain, Light Up Your Brain—Naturally with SAMe: Read more.
Even natural mood elevators generally take 2-6 weeks to demonstrate an effect. One of the first improvements noted by many is in sleep quality. If low mood persists, it may indicate clinical depression which is usually accompanied by other signs and symptoms:
If you have 5 or more of these symptoms or recurrent thoughts of self-harm, please consult your health care provider.
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