How to use supplements to support a calm mood
Photo by Aleksandr Ledogorov
Although we can support mental health through nutrition and lifestyle, sometimes some additional support is needed. This is where supplements may be beneficial in mood enhancement, particularly for calming. Supplements for mood support can range between herbs, vitamins, and other compounds. It is important to note that use of traditional medications to support mental health may interact with supplementation, therefore, it is important to consult a medical professional or healthcare provider for your individualized use of supplements to support mental health. That being said, here are our top supplements for calming the mind and body and supporting a healthy mood.
Ashwagandha
Ashwagandha is a small shrub grown in dry regions of South Asia, Central Asia, and Africa, and is regularly used in an ancient Hindu system of medicine and has been traditionally used to promote overall health (Ven Murthy et al 2010). This herb has been known for its anti-inflammatory, antioxidant, stress-reducing, and mood-improving properties. Studies have shown that ashwagandha has been proven to be beneficial in stress and anxiety reduction in adults and is recognized as safe (Chandrasekhar et al 2011). Recommendations for ashwagandha dosage vary and individuals seeking to use the herb within their daily routine should discuss with their healthcare provider, but a general recommendation is usage of 200-300 mg /day.
L-theanine
L-theanine is an amino acid that assists with the body’s stress response by flipping from the central nervous system from its sympathetic (fight or flight) response to the parasympathetic (rest and digest) response. The effect the supplement gives has been described as “taking the edge off” in stressful situations to help regulate stress and the Hypothalamus-Pituitary-Adrenal (HPA) axis, which is the neuroendocrine system that regulates the body’s stress response. A recent study showed L-theanine administration of 200 mg/day for four weeks in individuals without any major psychiatric disorder experienced a decrease in stress-related symptoms and an increase in cognitive function (Hidese et al 2019). L-theanine may also be used before bedtime to assist with a supportive wind-down routine to promote more restful sleep. This amino acid works as a building block to create serotonin, which converts to melatonin and supports restful sleep (Dasdelen et al 2022).
Magnesium
Magnesium is a mineral that is involved in over 300 enzymatic reactions within the body. In fact, ~40% of children and ~60% of adults do not meet the daily requirements of magnesium through food alone (Fulgoni et al 2011). Magnesium deficiency has been consistently linked to increased rates of depression and anxiety . The full mechanism of how magnesium works to improve mood disorders is still being discovered, however, it is thought that the mineral works to calm the brain and reduce neuroinflammation. In addition, it may help you sleep better, which we know supports lifestyle benefits to mood as well (Muscaritoli 2021). There is no minimum or maximum dosage specifically recommended for improving mood, however, a 2017 review states the average doses used in studies where magnesium was used to improve levels of anxiety ranged between 75 to 360 milligrams (mg) each day (Boyle et al 2017).
There are many other supplements that support a healthy mood, however, it is important to note that supplements do not always fix the reason for why your mood may be feeling off. This is why it is important to connect with a mental health professional to walk through what is the best treatment for you, knowing that nutrition, lifestyle, and supplementation are all beneficial components along the way.
Interested in learning more about how supplementation can improve your mood?
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Published: July 29th, 2024.
This blog post was written by Amanda Sikkema MS, RD, LD, CSCS, a dietitian at Katie Chapmon Nutrition. She works with clients virtually and is accepting new clients.
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Ven Murthy MR, Ranjekar PK, Ramassamy C, et al. Scientific basis for the use of Indian ayurvedic medicinal plants in the treatment of neurodegenerative disorders: ashwagandha. Cent Nerv Syst Agents Med Chem 2010;10:238–46.
Chandrasekhar K, Kapoor J, Anishetty S. A prospective, randomized double-blind, placebo-controlled study of safety and efficacy of a high-concentration full-spectrum extract of ashwagandha root in reducing stress and anxiety in adults. Indian J Psychol Med. 2012 Jul;34(3):255-62. doi: 10.4103/0253-7176.106022. PMID: 23439798; PMCID: PMC3573577.
Fulgoni VL, 3rd, Keast DR, Bailey RL, Dwyer J. Foods, fortificants, and supplements: Where do Americans get their nutrients? J Nutr. 2011;141(10):1847-1854. (PubMed)
Hidese S, Ogawa S, Ota M, Ishida I, Yasukawa Z, Ozeki M, Kunugi H. Effects of L-Theanine Administration on Stress-Related Symptoms and Cognitive Functions in Healthy Adults: A Randomized Controlled Trial. Nutrients. 2019 Oct 3;11(10):2362. doi: 10.3390/nu11102362. PMID: 31623400; PMCID: PMC6836118.
Dasdelen MF, Er S, Kaplan B, Celik S, Beker MC, Orhan C, Tuzcu M, Sahin N, Mamedova H, Sylla S, Komorowski J, Ojalvo SP, Sahin K, Kilic E. A Novel Theanine Complex, Mg-L-Theanine Improves Sleep Quality via Regulating Brain Electrochemical Activity. Front Nutr. 2022 Apr 5;9:874254. doi: 10.3389/fnut.2022.874254. PMID: 35449538; PMCID: PMC9017334.
Muscaritoli M. The Impact of Nutrients on Mental Health and Well-Being: Insights From the Literature. Front Nutr. 2021 Mar 8;8:656290. doi: 10.3389/fnut.2021.656290. PMID: 33763446; PMCID: PMC7982519.
Boyle NB, Lawton C, Dye L. The Effects of Magnesium Supplementation on Subjective Anxiety and Stress-A Systematic Review. Nutrients. 2017 Apr 26;9(5):429. doi: 10.3390/nu9050429. PMID: 28445426; PMCID: PMC5452159.
