Mood boosting supplements
Pro Research Analysisby 
Searched over 200M research papers
Mood-Boosting Supplements: An Overview of Recent Research
Multi-Vitamin and Mineral (MVM) Supplementation
Effects on Mood and Blood Biomarkers
Recent studies have shown that multi-vitamin and mineral (MVM) supplementation can significantly improve mood in healthy young adults. A four-week randomized, double-blind, placebo-controlled trial found that MVM supplementation led to reduced depression-dejection scores and increased blood B-vitamin levels, suggesting a beneficial effect on mood . Another study extended this finding, showing that one year of high-dose vitamin supplementation improved mood in both males and females, with notable improvements in riboflavin and pyridoxine status .
B Vitamin Supplementation
Impact on Depressive Symptoms, Anxiety, and Stress
B vitamins have been extensively studied for their mood-enhancing properties. A systematic review and meta-analysis revealed that B vitamin supplementation significantly benefits stress levels in both healthy and at-risk populations, although its effects on depressive symptoms and anxiety were less pronounced . Another meta-analysis confirmed that B vitamins, particularly when taken in high doses, can reduce perceived stress, mild psychiatric symptoms, and anxiety in nonclinical samples .
Zinc Supplementation
Reduction in Anger and Depression
Zinc supplementation has also been shown to positively affect mood. A pilot study involving young women demonstrated that adding zinc to a multivitamin regimen significantly reduced anger-hostility and depression-dejection scores, indicating that zinc may be effective in alleviating certain negative mood states .
Probiotic Supplementation
Cognitive Function and Stress Alleviation
Probiotics have emerged as a promising supplement for mood enhancement, particularly in older adults. A randomized, double-blind, placebo-controlled trial found that probiotics significantly improved mental flexibility and reduced stress scores, alongside beneficial changes in gut microbiota and increased serum brain-derived neurotrophic factor (BDNF) levels .
Vitamin C Supplementation
Effects on Depressive Symptoms
The impact of vitamin C on mood has been mixed. A systematic review and meta-analysis of randomized controlled trials found no significant overall improvement in mood status. However, there was a slight mood-elevating effect in individuals with subclinical depression who were not on antidepressants .
Folate, Vitamin B-12, and Vitamin B-6 Supplementation
Limited Impact on Mood
Short-term supplementation with folate, vitamin B-12, or vitamin B-6 showed minimal effects on mood in a study involving women of various ages. While there were some positive effects on memory performance, mood improvements were not significant .
Curcumin and Fish Oil Supplementation
Mental Wellbeing and Quality of Life
Curcumin and fish oil have also been investigated for their mood-boosting properties. A study on middle-aged and older adults found that curcumin improved vigor and reduced subjective memory complaints, while fish oil's benefits were more pronounced in individuals without the APOE4 gene variant. Combining curcumin with fish oil did not yield additional benefits .
Tryptophan-Rich Protein Hydrolysate
Emotional Processing and Mental Energy
Tryptophan, a precursor to serotonin, has been shown to improve emotional processing and mental energy levels. A study involving middle-aged women found that a tryptophan-rich protein hydrolysate supplement shifted emotional bias away from negative stimuli and increased feelings of happiness and high energy .
Conclusion
The research indicates that various supplements, including multi-vitamins, B vitamins, zinc, probiotics, and tryptophan, can positively influence mood. While some supplements like B vitamins and zinc show consistent benefits, others like vitamin C and fish oil may have more nuanced effects depending on individual factors. Overall, these findings support the potential of dietary supplements to enhance mood and mental wellbeing.
Sources and full results
Most relevant research papers on this topic