Our mood can be affected and decline due to various circumstances. Some days we can feel sadder, without this sadness becoming a pathological problem.
Are there vitamins or pills to lift your mood? To improve or preserve our mood, we can help ourselves with some natural products. In this Psychology-Online article we tell you what to take to lift your spirits: 5 natural products.
You should keep in mind that below are five products that have received some attention in the scientific literature and that have shown some benefit in improving mood, especially in the context of depressive disorders. None of them are substitutes for any antidepressant therapy.
Tryptophan
Tryptophan is a essential amino acid present in different foods such as meats, dairy products, fruits and seeds. This amino acid is a precursor to serotonin and melatonin.
La is a very important neurotransmitter in the monoaminergic theory of depression. This theory indicates that depression is caused by the decrease in biogenic monoamines: serotonin, norepinephrine and . Therefore, if tryptophan is a precursor to serotonin, it will help improve mood.
As for , this is related to the sleep-wake cycles. Therefore, if tryptophan is also a precursor, it will have an effect on sleep problems (which may be present in depressive symptoms).
The natural foods rich in tryptophan are:
- Bananas
- Eggs
- Milk
- Integral rice
- Blue Fish
- Chicken and turkey
- Nuts such as pistachios or peanuts
Chocolate
The benefits of chocolate have been traditionally and popularly associated, among others, with improving mood. Chocolate is the star among foods to raise your spirits.
Among the substances that make up chocolate and that may be associated with an improvement in mood, the following stand out: methylxanthines (such as caffeine) or cocoa flavanols.
Regarding caffeine, it is an addictive substance present in various foods and drinks such as coffee and/or tea. This substance is a psychostimulant, that is, stimulates the nervous system. The feeling of lack of energy can also appear in relation to depressive problems, so caffeine can mitigate this symptom by making us feel more energetic.
The review by Scholey, A. and Owen, L. (2013) examines six studies related to chocolate and mood. Finally, in five of them an attenuation of the negative mood is found, with greater effects being found in the chocolate (conceived as a set of its components) than in the components separately.
omega-3 acids
Are you looking for natural pills to boost your mood? Omega-3 acids have also been linked to depression. Is about polyunsaturated fats which are found, above all, in the blue Fish. A lack of omega-3 in the diet is related to a greater risk of suffering from depression, since these types of acids are found in neuronal lipid membranes and optimize synapses.
Caballer García, J., Torío Ojea, E., Jiménez Treviño, L. and Sánchez Fernández, S. (2017) conducted a review of the published literature regarding omega-3 and depression. The conclusion of their review is that, indeed, omega-3 acids can help treat depression. Specifically, the eicosapentaenoic acid (EPA) seems to have a greater effect than docosahexaenoic acid (DHA).
Although it is true that it is not a treatment for depression as such, it seems to be a good ally. So, oily fish is another food that helps raise your spirits.
Zinc
Zinc is a mineral that we can find in different foods. Some of them are:
- Almonds
- Liver
- Cheese
- Clams
- Chicken
Although the mechanism of action that relates zinc and mood is not yet very clear, the truth is that low levels of zinc have been related to the appearance of a depressed mood. Future research in this field will determine the type of relationship between the two.
Regarding this mineral, it is necessary to make a couple of considerations:
- Moderation. The first is that zinc may no longer be beneficial to health (and may even be harmful) if consumed in large quantities.
- Interaction. The second has to do with its complementary role to antidepressant treatment. We must consider that some, such as monoamine oxidase inhibitors (MAOIs), interact with foods such as cheese or liver, presented here as foods rich in zinc. For this reason, we must strictly follow the dietary guidelines indicated by the doctor if we are following pharmacological treatment.
Grass of San Juan
What about infusions to boost your mood? St. John’s wort or Hypericum perforatum has been used in depressive and sleep-related problems. Although more research is needed on this product, it does appear to have an antidepressant effect. Its consumption can lead to adverse effects such as gastrointestinal problems, confusion and sedation (Borrás Blasco, J., Navarro Ruiz, A. and González Delgado, M., 2001).
The main contraindication is its consumption during pregnancy. In addition, it may interact with different drugs such as digoxin, theophylline, antiretroviral drugs, antidepressant drugs, cyclosporine, warfarin and oral contraceptives. For all these reasons, we recommend that Before consuming St. John’s wort, consult your doctor to prevent possible adverse effects.
This article is merely informative, at Psychology-Online we do not have the power to make a diagnosis or recommend a treatment. We invite you to go to a psychologist to treat your particular case.
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References
- Scholey, A. and Owen, L. (2013) Effects of chocolate on cognitive function and mood: a systematic review. Nutrition Reviews, 71 (10): 665-681. doi:10.1111/nure.12065
- Caballer García, J., Torío Ojea, E., Jiménez Treviño, L. and Sánchez Fernández, S. (2017) Omega-3 fatty acids and depression: a systematic review. Biological Psychiatry. 24 (1) 10-17
- Borrás Blasco, J., Navarro Ruiz, A. and González Delgado, M. (2001) St. John’s Wort (Hypericum perforatum sp). Hospital Pharmacy, 25 (6) 356-362.
Bibliography
- Jenkins, TA, Nguyen, JCD, Polglaze, KE, and Bertrand, PP (2016). Influence of tryptophan and serotonin on mood and cognition with a possible role of the gut-brain axis. Nutrients, 8 (56) doi:10.3390/nu8010056
- Kraguljac, NV, Montori, VM, Pavuluri, M., Chai, HS, Wilson, BS and Unal, SS (2009). Efficacy of omega-3 fatty acids in mood disorders – a systematic review and meta-analysis. Psychopharmacology bulletin. 42 (3): 39-54.
- Levenson, C.W. (2006) Zinc: The New Antidepressant? Nutrition Reviews, 64 (1) 39-42