We feel like a pat on the back is in order. Spring has officially begun and we’re all here for it.  The coldest February in decades is behind us, and we have shuffled our way through the one-year anniversary of dealing with a global pandemic. Spring is time for renewal, for enjoying the new growth of flowers, watching new leaves burst onto trees seemingly overnight.  It’s a time for joy, right? If you’re feeling like it’s been a bit harder this year to look forward to Spring, or Summer, or anything for that matter, you’re not alone. It absolutely has been a year for the record books in so many ways. Life’s silver linings are still there, there are a few natural mood enhancers and supplements that can be added to your routine to help you manage these three areas: Mood support, Stress management, & Sleep quality. Addressing these areas will allow you to see those silver linings easily again.

Natural Mood Enhancers

Mood support:

• Vitamin D:  Low levels of Vitamin D in the blood can be linked to various mood issues, including depression, seasonal affective disorder (SAD), and premenstrual syndrome (PMS).
• Rhodiola: Known for increasing energy, stamina, strength, and mental capacity; and as a so-called “adaptogen” to help the body adapt to and resist all kinds of stressors.
• St. John’s Wort: The flowering plant has earned quite the glowing reputation for helping support mood stability. It prevents nerve cells in the brain from reabsorbing certain mood-regulating chemical messengers, including dopamine and serotonin, thereby increasing the levels in your brain.
•  SAM-e: S-adenosyl-L-methionine (also called SAM-e) slows the breakdown of our feel good brain chemicals dopamine and serotonin, allowing them to work longer.
• Omega-3s: Help decrease feelings of sadness, promote stress relief, and increase libido—all things that make for a much better life
• B complex vitamins: A good dose of B vitamins have been suggested to improve symptoms of stress, such as mood and energy levels, by lowering blood levels of the amino acid homocysteine. It lessens work-related stress symptoms, including depression, anger, and fatigue.

Stress management:

• Magnesium: “Nutritionally, magnesium is known as the anti-stress, mood-stabilizing mineral,” says Carolyn Dean, MD, ND, stress management and nutrition expert and author of The Magnesium Miracle. “Studies have shown magnesium to reduce anxiety and stress levels. And serotonin, the feel-good brain chemical, depends on magnesium for its production and function.”  
• Ashwagandha: This herbal supplement (also known as an adaptogen) is associated with promoting relaxation and a calm mind, helping you mentally and physically deal with stress.  
• Kava: Kava contains active compounds called kavalactones, which have been studied for their stress-reducing properties. Kavalactones are thought to inhibit the breakdown of gamma-aminobutyric acid (GABA), a neurotransmitter that decreases the activity of your nervous system, producing a calming effect. This can help relieve feelings of anxiety and stress.

Photo by Bekka Mongeau from Pexels Using natural supplements for mood support is a great, healthy, and holistic way to support your brain function and overall health.

Sleep quality:

• Passionflower: If a restless mind is interfering with your ability to sleep or stay asleep you may want to consider adding this in. It helps with mood issues related to stress, therefore allowing you to sleep well.
• Melatonin: Getting adequate amounts of quality sleep is important for relieving stress, but may not be the easiest thing to achieve when you have stress worsening the severity of stress.
• Glycine: An amino acid that your body uses to create proteins that are then used by your body to rest at night, and promotes a calming effect. Also decreasing the fatigue and increasing alertness during the day.

 With so many options to help you boost your mood, you’ll have a better sense of well-being rather soon. Many of these natural mood enhancers and herbs come in a variety of forms; powders, tinctures, capsules, & gummies. If you’re wondering which form to take, how to take them, what a good dose is for you,  if it is safe to add them in with any other supplements or medications you’re on, your medical team here at The Integrated Wellness Clinic would be more than happy to help you figure out the best combination for you personally. It’s our goal to help you achieve that better sense of well-being and to see life with many reasons for happiness. As a disclaimer, these suggestions do not replace therapy or medications that you may be on already to help with your mental wellness, they are adjunct supportive supplements.