Foods & Supplements to Support Low Mood

Feeling grumpy, sluggish, or just plain blah?

🥣 Foods can have a powerful effect on your mood - both good and bad.

Some people grab foods they *think* make them feel good (ice cream anyone?) but end up feeling worse once the sugar rush wears off.

How about next time, think about reaching for one of these science-backed foods to improve your mood:

Foods for a Better Mood

🫐 Blueberries

One study found wild blueberry juice improved mood in children and young adults within one hour of drinking it! You can add blueberries to your morning smoothie or have a small cup of blueberries in lieu of a sugary dessert.

😋 Walnuts

Walnuts not only contain omega-3 fats, but are also a natural source of serotonin! One study found that half a cup of walnuts per day improved mood in college-aged men.

🥬 Green Leafy Veggies

Swiss chard, spinach, and kale are packed with phytonutrients that combat inflammation—a known contributor to low mood.

🐟 Fatty Fish

Fish like salmon, anchovies, sardines, herring, and cod contain omega-3 fatty acids that fight inflammation and support a healthy mood.

🍫 Dark Chocolate

There’s a “bliss molecule” in the brain called anandamide. Guess what? It’s also in dark chocolate. Dark chocolate also has magnesium, which is needed to produce serotonin. Use caution not to over-indulge. Purchase high-quality organic dark chocolate and treat yourself to one square at a time.

I’m not suggesting food is a quick fix, but if you get in the habit of grabbing healthy mood food, you’re sure to notice the effects over time.

And If you’re looking for a complete dietary plan?

Check out the Mediterranean Diet. It has the most research and evidence to show it supports mood.

In addition to food, many nutritional supplements have mood-boosting effects.

Supplements for Natural Mood Support

I am not opposed to using prescription medication when needed to treat depression and low mood, and there are many people who benefit from prescriptions, yet typically when working with patients, I like to start with the basics of eating healthier foods, exercising, and taking targeted nutritional supplements.

Here are some supplements I use for mood support:

💊 Rhodiola

Rhodiola is an herb that grows in the cold, mountainous regions of Europe and Asia. Not only can Rhodiola reduce fatigue and aid in stress management, it has also been suggested that Rhodiola rosea may have antidepressant properties that help balance the neurotransmitters in your brain. I often prescribe Rhodiola in combination with other herbs for synergistic support. (use caution - this can interact with medications)

💊 Tryptophan or 5-HTP

Tryptophan is a naturally occurring amino acid in foods but can be boosted with supplementation. Tryptophan crosses into the brain, where it is converted into 5-HTP and then into serotonin. (this can also interact with medications)

💊 B Vitamins

B vitamins are needed for many enzymes in the body and brain to work—including enzymes that produce serotonin and other neurotransmitters! Your body needs a balance of B vitamins, which you can get in a B Complex or multivitamin.

💊 Omega-3s

Omega-3s are essential fatty acids that are concentrated in fatty fish, nuts, and seeds. They support healthy inflammatory pathways and have been shown in studies to support mood!

Please note this post is purely educational (not medical advice), and I encourage you to see a health practitioner if you struggle with mood.

Are you ready for a fresh perspective on your health? As a board-certified Integrative & Functional Medicine physician, I can help you “think outside of the box”, and dig deeper with a variety of laboratory testing to help uncover the underlying root causes of your symptoms, and create a plan personalized for you that goes beyond the prescription pad to incorporate diet/lifestyle change, nutritional supplements, holistic therapies, health coaching and more!