8 Mood Boosting Vitamins That Will Lift Your Spirits
Over 20 Million Americans have a mood disorder in addition to the 40 million Americans who suffer from anxiety. These issues are at an all-time high thanks to the rise of technology among other factors.
The cost of mood and anxiety medications can average $500 a month, not to mention the dangerous side effects many of them have. Therapy can be upwards of $100 an hour.
With these prices, it’s no wonder people are searching for natural, safer, and cheaper alternatives. In this guide, we’ll discuss eight mood boosting vitamins to help you kick the blues.
1. Niacin
Niacin is also more commonly known as vitamin B3. B-vitamins are some of the most important vitamins to boost mood.
Niacin has been linked to the “good mood” hormone, serotonin, since the 1950s. It was administered to patients who suffered from mental disorders and still is to this day.
Niacin works to regulate serotonin levels. You might have low serotonin as a result of low dopamine or norepinephrine. Dopamine and norepinephrine are both chemical neurotransmitters that play a role in mood and function. When these are low, your mood suffers.
Boosting your niacin intake, in turn, boosts these neurotransmitters which in turn then boosts your serotonin. This is what makes niacin for depression effective.
2. Vitamin D
This is one of the best vitamins for a good mood. Unfortunately, up to 40% of Americans are vitamin D deficient. Why?
Vitamin D is absorbed through direct sun exposure — windows don’t count! Between school, work, and spending more time on screens instead of being outside, people aren’t exposed to the sun to generate Vitamin D. In the winter, Vitamin D isn’t available for several months.
You can learn more about your city’s Vitamin D availability by using the Dminder app.
Vitamin D is also responsible for boosting immunity and fighting disease. You do not want to be deficient in this vitamin! Make sure to get it checked in a blood test and supplement or get sun exposure if your levels are low.
3. Iron
Another commonly low vitamin is iron. Women more than men are deficient in iron due to menstruation in which heavy blood loss may result in decreased iron levels.
If you have Celiac disease or gluten intolerance, you might also have low levels of iron. When gluten disrupts the gut and inflames the intestinal tract, it decreases your body’s nutrient absorbing capabilities and it becomes very hard to absorb the iron and assimilate it into hemoglobin and your ferritin stores.
Iron assists the red blood cells that carry oxygen to the rest of the body. With low levels, you can feel chronically depressed, fatigued, tired, and nauseous.
4. Vitamin C
Vitamin C is a water-soluble vitamin. This means that, unlike its fat-soluble allies, it can’t be stored in the body. For this reason, many people are vitamin C deficient.
Adults need about 100mg of vitamin C daily but should not intake more than 2000 mg as that can lead to intestinal troubles. Vitamin C is abundant in most fruits and vegetables like oranges, lemons, limes, and pomegranates. High levels of vitamin C are associated with elevated mood.
5. Omega-3 Fatty Acids
There are three main omegas, 3, 6, and 9. We need a panel in equilibrium for optimized well-being. An imbalance can disrupt mood and have negative consequences on other bodily processes.
Most Americans are deficient in omega 3s. These are especially powerful for brain health. Omega-3 fatty acids help increase cognitive function and reduce mood disorders like anxiety and depression.
There are two kinds of omega-3s, DHA and EPA. Both of these can be found in fatty fish such as salmon in addition to vegetarian sources like chia seeds, flax seeds, and certain nuts.
6. Vitamin B6
Vitamin B6 is also referred to as pyridoxine. This b-vitamin is critically involved in nerve functioning. Deficiencies can aggravate neuro disorders and increase anxiety and depression. Luckily supplementing and boosting B6 levels can regulate mood and assist in hormone-related mood issues as well.
B6 controls estrogen levels. High estrogen levels can worsen PMS symptoms and PMDD, Premenstrual Dysphoric Disorder — a type of depression directly linked to infradian cycles. This vitamin controls estrogen levels by flushing out any excess.
7. Vitamin B12
This is one of the best mood boosting vitamins. Like iron, vitamin B12 can be hard to absorb if you have an underlying gastrointestinal issue such as Celiac, Crohn’s, or Colitis. These autoimmune diseases are on the rise, which means vitamin deficiencies are as well.
Vitamin B12 is responsible for blood and nerve health. This is why low B12 can actually lead to low iron. B12 plays a hand in almost all bodily functions and low levels will disrupt overall health in addition to causing depression and mood disorders.
8. Vitamin B9
Vitamin B9 is more commonly referred to as folate. Folate is responsible for the body’s ability to generate new cells. Like niacin, folate boost folic acid’s ability to synthesize serotonin- the mood-boosting hormone.
This B vitamin, like the many other B vitamins listed above, is linked to mood. Supplementing can ease anxiety and depression in addition to helping other bodily processes such as metabolism, hair growth, and energy.
Most B vitamins are sold as a group called a B-complex.
It is a comprehensive supplement that accounts for any deficiencies all in one. You might not need every single vitamin in a B-complex, so it is important to check your levels first and find a complex that meets your needs.
Try These Mood Boosting Vitamins to Beat the Blues
The mood boosting vitamins above are absolutely essential for improved mood, decreased anxiety, and overall wellbeing. Before supplementing with any of the vitamins above, it’s important to consult your practitioner.
They can run a blood panel to test for these good mood vitamins. Only supplement where you’re deficient, as too much of a good thing can be a bad thing!
It’s also important to note that a depressed mood can be the result of compounding factors, but supplementing for deficiencies is certainly a great first step to boosting your mood.
For more health tips, continue reading our blog!