Best Natural Mood Enhancing Supplements And Biohacks

Many factors can affect a person’s mood.

Diet, lifestyle, environmental toxicity, and relationships, to name a few.

The ability to manage stress is the most significant player when it comes to mood. Being resilient to mental and physical stress increases your mood and prevents you from succumbing to disease and mental disorders.¹

Studies show that resilience stems from the neural, molecular, and hormonal makeup of a person.²³

Optimizing your mood comes down to the interplay of neurotransmitters in your brain. Balanced levels of dopamine, serotonin, GABA, and endorphins all play a role in maintaining a positive attitude, happiness, and a resilient mind.⁴

Ultimately, this is where nootropics come in and promote better brain management,⁵ neurotransmission,⁶ brain, function⁷and mood.⁸

Diet patterns and lifestyle also affect mood. Many studies reveal a strong link between a healthy diet and less depressive symptoms.⁹¹⁰

Other lifestyle factors that affect mood are exercise,¹¹ sleep quality,¹² and addiction.¹³¹⁴

This article will discuss the different nootropics, biohacks, diet, and lifestyle modifications that help raise your mood.

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Supplements/Nootropics

Several factors affect mood disorders, but the most common are stress, inflammation, and hormonal changes.¹⁵

Addressing inflammation solves most of the mood disorder symptoms experienced by the person.¹⁶¹⁷

Here are some supplements and nootropics that can help address mood disorders.

Mind Lab Pro

Mind Lab Pro is a nootropic stack composed of 11 potent nootropic ingredients that work together to improve dopamine levels, lower stress, and prevent depressive symptoms.

N-Acetyl L-Tyrosine (NALT) is a dopamine precursor, which means it converts to dopamine in your brain.

There are also specific ingredients that lower anxiety, like Bacopa monnieri¹⁸ and L-theanine.¹⁹

There’s also Pine bark extract, which enhances blood flow to the brain and contains anti-inflammatory properties that help ease depressive symptoms.

Learn more about how Mind Lab Pro can help improve your mood and overall health.

Testo Lab Pro

Studies show that men with lower testosterone levels are more prone to depression and depressive symptoms.²⁰²¹

TestoLab Pro‘s potent formula increases testosterone to protect the brain from neural, cellular, and molecular changes that affect mental health.²²

Qualia Mind

Qualia Mind is another nootropic stack that improves mood through its active ingredients. One of its components, theobromine, is an alkaloid from cacao and is found in chocolate. It has the same effects as caffeine and effectively improves mood.²³

Other ingredients that help improve mood include Mucuna pruriens and uridine monophosphate.

There is also the potent dopamine precursor tandem of N-Acetyl-L-Tyrosine and DL-Phenylalanine.

Check out my full review of Qualia Mind to learn more.

L-Tyrosine (NALT)

NALT is a superior form of l-tyrosine, an essential amino acid

L-tyrosine is an amino acid synthesized from phenylalanine, another amino acid. It is important for improving memory and thinking skills. It also helps manage substance abuse.

Dopamine and norepinephrine are two important neurotransmitters. Low levels of these neurotransmitters result in behavioral changes, depressive moods, and performance impairments.²⁴²⁵

L-tyrosine also restores noradrenaline in the cerebrum, resulting in improved behavior of the subjects.²⁶

Another study showed that low levels of L-tyrosine in the diet improves cognitive function and mood.²⁷

Mucuna Pruriens

Mucuna has a fourfold effect on mood. First, it acts as an anti-inflammatory agent that lowers oxidative stress.²⁸

The relationship between inflammation and mood disorders is too strong to ignore.

As a natural form of L-Dopa, mucuna has specific dopaminergic actions that improve depressive symptoms.²⁹

Dopamine in Mucuna also interacts with serotonin, and the imbalance between these neurotransmitters results in changes in behavior, especially impulsive aggression.³⁰

Mucuna seed extracts also enhance the growth of new neurons and protect existing neurons from oxidative stress.³¹

5-HTP

Known by its official name L-5-hydroxytryptophan, 5-HTP is the precursor to serotonin, the “happy” neurotransmitter. It can effectively cross the blood-brain barrier, stimulating the central nervous system to produce serotonin. Enough serotonin helps regulate sleep, modulate anxiety symptoms, influences positive behavioral changes, and manages appetite, and pain sensation.³²

The presence of monoamine transporters like tryptophan found in 5-HTP is essential for natural neurotransmitter synthesis.³³

. Proceed with caution with 5-HTP as it is possible to overdo it and experience side effects like serotonin syndrome. –³⁴

Taurine

Taurine is one of the most important and abundant amino acids in the brain and many parts of the body. It has antioxidant effects and effectively treats the central nervous system’s diseases, on top of its other therapeutic effects.³⁵

It also activates GABA, which in turn increases focus and lowers depressive symptoms and anxiety.³⁶

Aside from that, taurine also increases dopamine concentrations in the striatum³⁷ and protects the brain neurons from inflammation due to oxidative stress.³⁸

Acetyl L-Carnitine

Acetyl L-carnitine, also known as L-carnitine or ALCAR, is another amino acid essential in regulating glutamate release, an excitatory neurotransmitter.³⁹

Studies also show a strong relationship between L-carnitine and changes in the dopaminergic system.⁴⁰

Low levels of L-carnitine results in major depressive disorder.⁴¹

L-carnitine helps bring down inflammation and oxidative stress, bringing down anxiety symptoms as well.⁴²

It is important to note that inflammation affects dopamine production and bioavailability, making it imperative to treat inflammation before trying to improve dopamine levels.⁴³

L-carnitine also protects the taurine levels in the brain so taurine can do its job.

Uridine Monophosphate

Uridine Monophosphate is a nutritional supplement indicated as a treatment for mental disorders presenting depressive symptoms.⁴⁴

Its antidepressant effects enhance the effects of omega-3 fatty acids, DHA, and choline in synapse formation.⁴⁵

Further, it improves phospholipid metabolism in the brain.⁴⁶

Optimal phospholipids enhance brain function, coping with stress, and fighting depression.⁴⁷

Lithium Orotate

Lithium orotate is a nutraceutical known for its beneficial effects on behavior and mood.⁴⁸

Studies show that taking lithium orotate reduces depressive, hypomanic, and mixed affective symptoms. It also stimulates feelings of calmness and lessens impulsiveness.⁴⁹

Many experts believe that lithium is an underutilized treatment in the US.

It demonstrates many benefits for treating mania and depression, reducing suicidal tendencies while protecting against neurodegenerative diseases.⁵⁰

Rhodiola Rosea

Rhodiola Rosea is a traditional Eastern European medicinal plant known for its many effects. It stimulates the central nervous system, enhances cognitive functions, lessens depressive symptoms, and eliminates fatigue.⁵¹

As an adaptogenic herb, Rhodiola induces positive effects on the hypothalamic-pituitary-adrenal (HPA) axis to protect against stress by lowering stress hormones in the body.⁵²

Rhodiola extracts also inhibit the production of inflammatory cytokines.

An evaluation of the effectiveness of Rhodiola Rosea on mental fatigue and depression highlights its ability to improve mental alertness and lessen depressive symptoms.⁵³⁵⁴

Reishi Mushroom

Reishi mushroom (Ganoderma lucidum) is a medicinal mushroom that combats inflammations and oxidative stress. It is also useful for immune system modulation and as an antidepressant.⁵⁵⁵⁶

Reishi is a potent modulator of blood glucose levels, which is an identified contributor to depressive symptoms.⁵⁷

Another action of reishi mushroom is the reversal of blocked synapses for better communication between neurons.⁵⁸

Probiotics

Bacteria in the gut synthesize neurotransmitters like serotonin, dopamine, GABA, epinephrine, and norepinephrine.⁵⁹

Alteration in the brain-gut homeostasis affects the neurological, metabolic, hormonal, and immunological pathways resulting in chronic inflammation. Chronic inflammation leads to altered behavior, anxiety, and depression.⁶⁰⁶¹

Biohacking Devices

Apollo Neuro Wearable

Apollo Neuro Wearable is an excellent biohacking device worn on your wrist or ankle to increase your heart rate variability (HRV). Higher HRV means lower stress, depression, and anxiety, and improved focus.

This device emits low-frequency vibrations that enhance the parasympathetic nervous system that influences relaxation, improves mood, and lessens stress. Learn more about how Apollo Neuro Wearable can help you improve your mood.

Light Therapy and Red Light Therapy

Light therapy is effective for treating depression because it is low-risk and non-invasive.⁶²

In fact, light therapy shows potential as a therapeutic option for patients unresponsive to drug therapy.

Aside from bright light, red light therapy using dim red light (25-50 lux) also helps improve depression and anxiety.⁶³

Nutrisense CGM

Monitor blood sugar levels with the Nutrisense CGM (continuous glucose monitor). This device records your glucose data for 14 days to understand how your body reacts to different kinds of food.

Cortisol levels affect insulin resistance in the same way that high insulin levels affect cortisol production.⁶⁴⁶⁵

This imbalance leads to blood sugar instability and, eventually, depressive symptoms usually felt by diabetics.⁶⁶

Omni PEMF

NeoRhythm from Omni PEMF is a device that uses neurostimulation to activate particular parts of the brain. The device emits frequencies that stimulate the brain to help you relax and get adequate sleep.

A decrease of alpha waves in the brain equates to mental disorders, mood changes, and anxiety.⁶⁷

Increasing the alpha brain waves with the help of the Omni PEMF device, on the other hand, shows a positive effect on people with mood disorders, especially Generalized Anxiety Disorder (GAD).⁶⁸

CBD

Cannabidiol (CBD) is a cannabinoid from hemp plants. Many studies demonstrate cannabidiol (CBD)’s antidepressant and anxiolytic effects.⁶⁹

CBD also promotes sleep⁷⁰ and the release of endorphins⁷¹ known as the happy hormones, to balance mood. Furthermore, evidence shows that CBD is effective in treating people with anxiety disorders.⁷²

Tips to Achieve a Well-Balanced Mood

Eat a Healthy Diet

Eating a healthy diet rich in whole foods helps improve your mood. A diet low in antioxidants may contribute to depression and other similar symptoms⁷³.

Eating a diet high in protein is especially important since amino acids make neurotransmitters.⁷⁴

Avoid foods high in gluten. A diet high in gluten can radically affect your mood and increase the chance of developing neuropsychiatric diseases.⁷⁵

Sugar is another culprit for depressive mood and other mood changes. Excessive sugar intake can also cause addiction, similar to opiates.⁷⁶

Withdrawal from sugar causes behavioral depression. Dopamine and serotonin levels increase after eating, and sudden withdrawal from sugar causes these neurotransmitters to plummet and results in depression and other withdrawal symptoms.⁷⁷

Processed foods promote inflammation.⁷⁸

It also encourages food addiction, similar to sugar.⁷⁹

Consumption of processed foods and depressive symptoms are directly related.⁸⁰⁸¹

Drink plain water instead of juices and soda. Sugary drinks negatively affect mood,⁸² while drinking plain water lowers depressive symptoms and anxiety.⁸³

An increase in water intake also improves behavioral test scores and depressive symptoms. At the same time, adequate water intake enhances the feeling of calmness and contentment among subjects.⁸⁴

Avoid Environmental Toxins

Studies conducted in the US and Denmark positively link environmental pollution and psychiatric disorders. Some studies blame ecological pollution as the most significant factor affecting major depression (55-66%).⁸⁵

For example, lead is a common environmental toxin. It increases the risk of major depressive disorder, panic disorder, and generalized anxiety disorders.⁸⁶

Microplastics are another problem. Preliminary findings show that ingesting microplastics from seafood causes physical and chemical toxicity.⁸⁷

Evidence shows that microplastics alter the immune response and behavioral changes in fish.⁸⁸

Since microplastics’ half-life ranges from months to centuries⁸⁹, we are more exposed to this toxicant than we think. As we continue to eat fish polluted with microplastics, they are silently wreaking havoc in our systems.

Prescription drugs are yet another culprit for depression and depressive symptoms.⁹⁰

Over-the-counter lifestyle drugs do not have enough evidence to vouch for its safety and effectiveness.⁹¹

Medications may address mental disorders and psychiatric cases, but depression is one of these drugs’ most common side effects.⁹²

Practice Meditation, Breathing Exercises

Several studies back the positive effects of meditation and breathing exercises to alleviate depression, stress, and anxiety.⁹³⁹⁴

Electroencephalographic (EEG) results show that alpha and theta activity increases during meditation.⁹⁵

Mindfulness meditation helps curb the effects of worrying thoughts⁹⁶ and lowers cortisol levels⁹⁷, resulting in better overall health.⁹⁸

Meditation also modulates brain mechanisms by balancing neurotransmitter activities for optimum mental and cognitive functioning.⁹⁹

Get Enough Sleep

Sleep is a useful indicator of depression. Chronic lack of sleep increases the risk of depression, while sleep disturbance can also signal depression.¹⁰⁰¹⁰¹

Monitoring sleep patterns is one way to determine changes and manage them properly. Biostrap Evo is a state-of-the-art sleep monitoring device. It effectively monitors the sleep stages, duration of sleep, latency, and awakenings, including involuntary ones.

Biostrap Evo also collects data on your heart rate, oxygen saturation, HRV, and respiratory rate while also tracking snoring levels (available with a Sleep Lab subscription), and arm and leg movement during sleep. You can also sync your data to your smartphone by exporting it to third-party apps like Apple Health and Google Fit.

Get Exercise

Any form of exercise can help maintain a positive mood. Yoga, however, is most reputed to have a relaxing effect on depression and anxiety along with other mental issues. Like meditation, yoga also helps improve neurotransmitter functions, including dopamine, leading to a more relaxed mind.¹⁰²

Hatha yoga is a combination of yoga poses, breathing exercises, and meditation. It is the most common form of yoga. While the evidence is limited, they all point to yoga’s effectiveness in treating major depressive disorder.¹⁰³¹⁰⁴

Nootropic Benefits of Yoga, yoga and nootropics

Resistance training effectively manages depression and its symptoms and improves brain function by triggering a dopamine response.¹⁰⁵

Adults diagnosed with clinical depression showed improvement in their symptoms after joining a fitness program.¹⁰⁶

Endurance training also decreases C-reactive proteins that indicate inflammation and lowers anxiety symptoms.¹⁰⁷

Further, it improves the overall quality of life and sense of coherence.¹⁰⁸¹⁰⁹

Aerobic exercise also enhances the dopamine levels and stimulates the hypothalamic-pituitary-adrenal (HPA) axis and the brain-derived neurotrophic factor (BDNF).¹¹⁰

Activation of the HPA axis lowers cortisol level¹¹¹¹¹² while BDNF provides antidepressant-like effects in the hippocampus.¹¹³¹¹⁴

Maintain Healthy Relationships

Healthy relationships help improve mood and mental health. A healthy family relationship is the foundation of a person’s sense of well-being in life.¹¹⁵

Social support, especially from family, also helps mediate depressive symptoms, resulting in better recovery and increased optimism in depressed patients.¹¹⁶

Marital relationships, like family relationships, also help you to achieve a healthier mind. Married couples also are generally happier, cope with stress better, and have better self-esteem.¹¹⁷

In adolescents involved in romantic relationships, the dynamics of a relationship (negative and positive) affect mental health, showing the importance of romantic relationships in adolescents and young adults’ well-being.¹¹⁸

These observations support findings on the dopaminergic activity of people in romantic relationships. This includes the optimization of mood-boosting hormones like oxytocin and vasopressin¹¹⁹

Low levels of oxytocin and vasopressin lead to mental and psychotic disorders.¹²⁰¹²¹