The Best Mood Enhancers

When you feel sad or irritable, it might seem impossible to turn your mood around. But simple changes to your dietary habits can result in a noticeably improved mood. While treatment of clinical depression and mood disorders should be discussed with your doctor, for most people, eating foods rich in certain vitamins and minerals and complementing your diet with alternative supplements could be exactly what you need to turn your mood around.

Close-up of flax seed. (Image: witoldkr1/iStock/Getty Images)

St. John’s Wort

St. John's wort is a plant cultivated and produced as a natural dietary supplement. This herb is primarily used in the treatment of mild to moderate depressive symptoms, though it may interfere with prescription medications and should not be taken simultaneously with them. According to a 2013 thesis from the University of Queensland, St. John's wort usage in individuals with depressive symptoms yields similar or greater results than traditionally prescribed antidepressants. The same study also indicated St. John's wort is a far more cost-efficient choice.

Omega-3 Fatty Acids

Omega-3 fatty acids are a type of polyunsaturated fatty acid found in foods such as oily fish and flaxseed. A chronic lack of dietary omega-3 fatty acid is associated with clinical depression and other mood disorders such as bipolar disorder. According to a June 2006 literary review by the "American Journal of Psychiatry," people with depressive symptoms and bipolar disorder both show improved symptoms and greater mood stability when they consumed omega-3 fatty acids daily. The additional health benefits of omega-3 fatty acids, including reduced risk for cardiovascular disease, make it an even healthier choice for enhancing mood.

S-adenosylmethionine Supplements

S-adenosylmethionine, or SAMe, is a compound in the body responsible for maintaining the immune system and producing certain chemicals in the brain, such as serotonin. According to a July 2012 study from the "Canadian Journal of Psychiatry," regular supplementation of SAMe is a potentially viable treatment option for major depressive disorder because of its improvement of symptoms. This may be due to its effects on serotonin production, though its exact function is still the topic of ongoing research.

Folate Factor

Folate, a B vitamin found in vegetables, fruits, nuts, meat and a variety of other foods, is shown to have an effect on mood. A February 2008 study published in Cambridge Journals' "Public Health Nutrition" indicates that chronically low folate levels lead to decreased mood in otherwise healthy males. Additionally, folate plays a supporting role in the effects of SAMe and may be helpful in reducing depressive symptoms when supplemented simultaneously.

REFERENCES & RESOURCES
Load comments
PARTNER & LICENSEE OF THE LIVESTRONG FOUNDATION

Copyright © 2019 Leaf Group Ltd. Use of this web site constitutes acceptance of the LIVESTRONG.COM Terms of Use , Privacy Policy and Copyright Policy . The material appearing on LIVESTRONG.COM is for educational use only. It should not be used as a substitute for professional medical advice, diagnosis or treatment. LIVESTRONG is a registered trademark of the LIVESTRONG Foundation. The LIVESTRONG Foundation and LIVESTRONG.COM do not endorse any of the products or services that are advertised on the web site. Moreover, we do not select every advertiser or advertisement that appears on the web site-many of the advertisements are served by third party advertising companies.