Mood Support from Within: Exploring Supplements for Emotional Wellness
Want the low-down on supplements for mood? Please check out this authoritative article explaining how key supplements can support neurotransmitter function, from my friends at Protocol for Life Balance.
—Dr. Ronald Hoffman
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Mood is a temporary state of mind or a feeling, such as being sad, happy, or irritable. While it is normal for mood to fluctuate, extended periods of sadness or irritability may affect one’s ability to perform daily activities, professional performance, and personal relationships. In recent years in the United States, greater awareness of the importance of a healthy mood has spurred growing interest in lifestyle and supplementation strategies to support mood.Ɨ
Serotonin, also known as 5-hydroxytryptamine, is naturally produced in the brain. In the central nervous system, serotonin is known to participate in many functions, including the regulation of sleep, mood, emotions, appetite, pain, and body temperature.* A cascade of biochemical reactions is needed to make serotonin from the essential amino acid, tryptophan, via the intermediate, 5-hydroxytryptophan (5-HTP), which is an amino acid that is formed during the endogenous production of serotonin.
5-HTP obtained from the diet is known to cross the blood-brain barrier, the natural filter that keeps undesirable compounds out of the brain while allowing nutrients in. L-tryptophan, on the other hand, has only limited access to the brain due to the transport system that is shared with other competing amino acids that pass through the blood-brain barrier. Since 5-HTP can freely pass into the brain, it is not subject to this competition with other amino acids.*
5-HTP supplementation has been associated with increased serotonin synthesis, which is involved in regulating mood and cognitive function.* Clinical studies have demonstrated that supplementing the diet with 5-HTP may support healthy sleep patterns, increased regulation of the serotonergic system, and may contribute to the maintenance of healthy mood and emotions.*
Gamma-aminobutyric acid (GABA) is a major inhibitory neurotransmitter that is involved in mood regulation.* GABA works by regulating chemical messages in the brain and decreasing nerve cell stimulation.* It also plays a central role in regulating intercellular communication, and healthy levels of GABA are associated with a relaxed mood through modulation of the sympathetic nervous system.* Furthermore, GABA works by regulating the response to stress via the peripheral autonomic nervous system and the hypothalamic-pituitary-adrenal axis.*
Ashwagandha, a well-known herb in Ayurvedic medicine, is an adaptogen with mood-supporting properties.* Adaptogens are substances that aid the body’s response to various types of stress.* Bioactive compounds present in the plant, including withanolides, aid in regulating the hypothalamic-pituitary-adrenal (HPA) axis and by affecting GABA signaling.*
KSM-66® Ashwagandha, a full-spectrum, proprietary, standardized ashwagandha extract, has been extensively researched for its ability to support a healthy response to stress and help regulate mood.* In placebo-controlled, randomized clinical trials, 300 mg KSM-66® twice daily has been shown to support healthy sleep, a positive mood, normal sexual functions in men and women, and cortisol levels already within the normal range.*
Inositol, a naturally occurring sugar-like compound, is involved in various biochemical pathways, including metabolic and endocrine regulation.* It is a member of the B-vitamin family and is a necessary component of all cellular membranes. Myo-inositol is the most abundant form of this nutrient, with the highest concentrations in the brain and central nervous system.* Clinical research on myo-inositol supplementation suggests that it promotes emotional and mental wellness, healthy eating patterns, and restful sleep through its critical role in neurotransmitter messaging systems.*
The main goal of supplementing the diet with 5-HTP, GABA, KSM-66, and Myo-Inositol is to provide the brain with nutrients that support serotonin regulation and enhance resilience to stress.*
Protocol For Life Balance®, a brand of high-quality dietary supplements, offers several supplements that support mood regulation and a healthy response to everyday stress.* These supplements are GABA, available as 750 mg vegetable capsules; KSM-66® Ashwagandha Root Extract, available as 600 mg vegetable capsules; 5-HTP from Griffonia simplicifolia seeds, available as 100 mg and 200 mg vegetable capsules; and Myo-Inositol Powder, with a 6 g per day serving size.
Ɨ Dietary supplements work even better when associated with other methods of relaxation, such as aromatherapy, meditation, exercise, yoga, breathing techniques, and counseling.* This article does not address the pathological side of psychological stress, anxiety, or insomnia requiring professional mental health support.
* These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease.