Discover 4 scientifically proven supplements that can help improve your mood, including Omega-3s, St. John’s Wort, Saffron, and Probiotics. Learn how these natural products can support mental well-being and boost your mood effectively.

Herbal Supplements and Mood Improvement

Herbal supplements aren’t a substitute for therapy or prescription medications, but many studies suggest they can be an effective self-directed option for improving mood. According to a study by the Centers for Disease Control and Prevention (CDC), 21 million adults and 3.7 million adolescents in the U.S. experienced at least one major depressive episode in 2021.

However, only 61% of adults and 40.6% of adolescents received treatment. In contrast, in the UK, it’s estimated that less than 15% of individuals experiencing depressive symptoms receive treatment.

Benefits of Herbal Supplements

A recent study published in Frontiers in Pharmacology suggests that certain herbal products can help alleviate depressive symptoms. These supplements may reduce inflammation, improve oxidative stress, affect the gut-brain connection, and regulate neurotransmitters in the brain.

Because they are often more affordable and accessible compared to therapy and prescription medications, herbal and vitamin supplements are becoming a popular alternative for individuals who lack insurance or are concerned about potential side effects.

However, experts warn that not all supplements have been thoroughly researched, and some may cause side effects or interact with medications you are already taking.

4 Effective Supplements for Mood Improvement

The study reviewed 64 different supplements across 1,367 studies and 209 clinical trials. Out of all these, only four supplements were found to be safe and effective for treating depression:

1. Omega-3 Fatty Acids

Studies show that omega-3 supplements significantly reduce depressive symptoms compared to a placebo. Omega-3s can also lower cortisol levels (a stress hormone).

2. St. John’s Wort

St. John’s Wort has shown similar effectiveness to antidepressants across 27 studies, with lower dropout rates.

3. Saffron

Research suggests saffron is just as effective as antidepressants for treating depression.

4. Probiotics

Probiotics have been proven to reduce depressive symptoms, especially in people with major depressive disorder. Studies suggest that by increasing the “good” bacteria in the gut, probiotics can improve mood in as little as two weeks.

Other Supplements That Show Promise but Need More Research

Apart from the four proven supplements, other products like melatonin, magnesium, and vitamin D have shown mixed or inconclusive results. Products such as folic acid, lavender, zinc, and tryptophan are considered promising, but further research is needed to confirm their effectiveness.

Important Considerations When Using Supplements

Although supplements can help support mood improvement, it’s essential to do your research before incorporating any new product into your routine. Not all supplements are created equal, and just because a supplement works for someone else doesn’t mean it will work for you. Always consult with your healthcare provider before adding any new supplements, especially if you’re currently undergoing treatment for depression.

Conclusion

When choosing supplements to help improve your mood, make sure you’ve done thorough research and consult with a healthcare professional. Using safe and effective supplements can help support your mental well-being without unwanted side effects.