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Feeling low and looking for a natural way to turn things around? Many people experience dips in energy, focus, or mood, and these shifts can make daily life more challenging than it needs to be. The good news is that there are natural mood boosters that can support balance and help in managing stress without relying on prescription medications.
From small lifestyle habits to supplements studied for their impact on brain health, you have options that may lift your mood and strengthen your overall sense of well-being. Choosing the right ones can give your mind and body the boost they need to feel better.
There are many ways to support a better mood without resorting to prescription medications. Small lifestyle shifts and certain dietary supplements may help regulate mood, alleviate common feelings of low energy, and make stress easier to manage. These approaches draw from both complementary and integrative health practices, offering you choices that fit your body and lifestyle.
Ashwagandha (Withania somnifera) has been studied for its effects on stress. In a randomized, double-blind, placebo-controlled trial, adults taking a high-concentration root extract for 60 days showed lower stress scores and reduced cortisol compared to placebo, with only mild side effects reported (Chandrasekhar, Kapoor, & Anishetty, 2012)2.
A meta-analysis of randomized controlled trials found that omega-3 supplements, especially those higher in EPA, were linked to improvements in depressive symptoms in people with and without a diagnosis of major depressive disorder (Grosso et al., 2014)3.
A systematic review and meta-analysis of over 31,000 adults found that lower vitamin D levels were associated with higher rates of depression. The authors noted the association but emphasized that causation has not been established and called for more randomized controlled trials (Anglin, Samaan, Walter, & McDonald, 2013)1.
Magnesium is involved in many processes in the nervous system, including the activity of neurotransmitters. It has been studied for its role in sleep quality and stress regulation. Individuals with low magnesium levels often notice fatigue or negative emotions, making this mineral valuable for both body and mind.
B vitamins help your brain produce neurotransmitters like serotonin and dopamine. These chemical messengers support focus, energy, and overall mood. Adequate intake of B vitamins is essential for neurotransmitter synthesis. Some studies have found associations between deficiency and mood changes.
5-HTP (5-hydroxytryptophan), a serotonin precursor, has been studied for its potential impact on mood. A Cochrane systematic review identified only two high-quality trials with 64 participants, which suggested 5-HTP and tryptophan were more effective than placebo for depressive symptoms. However, the authors emphasized that the evidence was limited and not conclusive, highlighting the need for more rigorous research (Shaw, Turner, & Del Mar, 2002)5.
SAMe (S-adenosylmethionine) is a compound that your body naturally produces. Supplemental SAMe has been studied in relation to mood, with some positive findings, though more research is needed. While some studies have shown benefits for individuals with mild or moderate mood changes, further research is still required.
St. John’s Wort is one of the best-known herbal options for mild to moderate low mood. It has been studied for its potential impact on mood in cases of mild to moderate low mood. Because it interacts with many medications, including antidepressants, it should only be used under medical guidance.
L-theanine, found in green tea, promotes calmness while supporting mental focus. It has been studied for its effects on brain activity, including possible interactions with GABA(gamma-aminobutyric acid). Many people find it helpful for easing worry without causing fatigue.
A randomized, double-blind clinical trial in healthy adults found that saffron extract supplementation was linked to improvements in mood and well-being, and it may help modulate stress responses. While promising, the evidence is still early, and more studies are needed to confirm these effects (Jackson et al., 2021)4.
DHEA (dehydroepiandrosterone) is a hormone linked to energy and emotional balance. Several clinical studies have investigated the effects of DHEA supplementation on mood outcomes, although the results have varied. Because hormone supplements carry risks if misused, always check with a doctor first.
This tropical legume contains L-DOPA (levodopa), a direct precursor to dopamine. Dopamine plays a crucial role in motivation and emotional balance, contributing to a sense of happiness. Mucuna pruriens contains L-DOPA, which has been studied for its role in dopamine production, although further research is needed to confirm its long-term effects.
Gut health and brain health are strongly connected. Certain probiotic strains have been studied for their potential effects on gut–brain interactions and reported mood outcomes by influencing neurotransmitters. Including fermented foods or supplements can be supportive for both digestion and emotional balance.
Some studies suggest lavender and other essential oils may influence perceived stress and relaxation. Breathing in these calming scents supports relaxation and a positive mood. Aromatherapy is often used in complementary and integrative health practices to encourage balance.
Studies show spending time in nature is associated with lower cortisol and reported improvements in mood. Walking in nature often helps ease worry and restore energy. This simple habit also supports brain health and overall well-being.
Listening to upbeat music triggers the release of dopamine, helping you feel good almost instantly. Music can also help manage stress while supporting focus and overall happiness. Even a short playlist can shift your energy and mood.
Acts of kindness boost serotonin and oxytocin, two hormones tied to connection and joy. Helping others can ease negative emotions and strengthen your own mood support. This simple practice benefits both the giver and the receiver.
Laughter releases endorphins, the body’s natural “feel-good” chemicals. It also helps ease muscle tension and manage stress. Shared laughter strengthens bonds and promotes both mood and mental health.
Physical touch increases oxytocin, a hormone that fosters calm and happiness. Hugging may help ease uneasy feelings and create a sense of safety. Even simple contact, like holding hands, supports emotional well-being.
Foods rich in omega-3s, tryptophan, and complex carbs support serotonin production. Avoiding processed foods and focusing on whole, nutrient-rich options can help with energy and emotional balance. Eating well benefits both brain function and long-term mental health.
Slow, deep breaths activate the calming branch of the nervous system. This lowers heart rate, helps manage stress, and brings a sense of calm control. Breathing techniques can be a helpful way to ease anxious moments and support mood regulation.
Sleep affects neurotransmitters, hormone balance, and brain health. Poor sleep can heighten fatigue and low mood. Melatonin and magnesium have been investigated for their potential role in regulating sleep.
Supplements can play a role in mood support, but quality is crucial. Look for third-party testing and avoid high doses without consulting a professional. A healthcare provider can guide you toward safe choices that match your needs.
Natural mood boosters can be a supportive way to strengthen mental health and overall well-being. From calming herbs and vitamins to everyday habits like exercise, laughter, and time in nature, these choices may help regulate mood, manage stress more effectively, and restore energy. The best option depends on your body, your lifestyle, and your comfort level with supplements or daily practices.
Start small, notice how your body responds, and always check with a healthcare professional if you use certain medications or experience ongoing low feelings. Taking even one step toward better mood support can create lasting benefits for your mind and body.
Low serotonin levels can impact your mood, sleep, and cognitive clarity. Amoryn Mood Booster contains ingredients that have been studied for their potential role in supporting serotonin activity. Individual responses vary, and it should not be considered a treatment.
Take the first step toward feeling better. Start with Amoryn Mood Booster today.
What is the best natural mood booster?
Omega-3 fatty acids, ashwagandha, and B vitamins are among the most recommended natural mood boosters for supporting brain health and emotional balance.
How fast do natural mood boosters work?
Some options, such as L-theanine, exercise, or aromatherapy, may have more immediate effects on mood, while herbal supplements like St. John’s Wort often require several weeks of consistent use before benefits are noticed.
Are natural mood boosters safe?
Most are safe when used properly, but certain supplements can interact with medications, so it’s best to consult a healthcare professional.
Can food improve mood naturally?
Yes, foods rich in omega-3s, magnesium, and tryptophan help regulate serotonin levels and support overall mental health.
Should I take mood supplements every day?
Daily use depends on the supplement, dosage, and your needs, so seek guidance from a doctor to reduce risk and ensure safety.
References
Anglin, R. E., Samaan, Z., Walter, S. D., & McDonald, S. D. (2013). Vitamin D deficiency and depression in adults: systematic review and meta-analysis. The British journal of psychiatry : the journal of mental science, 202, 100–107. https://doi.org/10.1192/bjp.bp.111.106666
Chandrasekhar, K., Kapoor, J., & Anishetty, S. (2012). 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 journal of psychological medicine, 34(3), 255–262. https://doi.org/10.4103/0253-7176.106022
Grosso, G., Pajak, A., Marventano, S., Castellano, S., Galvano, F., Bucolo, C., Drago, F., & Caraci, F. (2014). Role of omega-3 fatty acids in the treatment of depressive disorders: a comprehensive meta-analysis of randomized clinical trials. PloS one, 9(5), e96905. https://doi.org/10.1371/journal.pone.0096905
Jackson, P. A., Forster, J., Khan, J., Pouchieu, C., Dubreuil, S., Gaudout, D., Moras, B., Pourtau, L., Joffre, F., Vaysse, C., Bertrand, K., Abrous, H., Vauzour, D., Brossaud, J., Corcuff, J. B., Capuron, L., & Kennedy, D. O. (2021). Effects of Saffron Extract Supplementation on Mood, Well-Being, and Response to a Psychosocial Stressor in Healthy Adults: A Randomized, Double-Blind, Parallel Group, Clinical Trial. Frontiers in nutrition, 7, 606124. https://pmc.ncbi.nlm.nih.gov/articles/PMC7882499/
Shaw, K., Turner, J., & Del Mar, C. (2002). Tryptophan and 5-hydroxytryptophan for depression. The Cochrane database of systematic reviews, (1), CD003198. https://doi.org/10.1002/14651858.CD003198