Highest effect
Folate
Vitamin
Impact
Highest effect
Typical dose:400–1000 mcg / day
The active form, L-methylfolate, can cross the blood-brain barrier to participate directly in neurotransmitter synthesis. It is often used as an adjunct therapy for mood disorders.
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Magnesium
Mineral
Impact
Highest effect
Typical dose:200–400 mg / day
Magnesium helps regulate the HPA axis (the body's central stress response system) and acts as a gatekeeper for NMDA receptors, preventing over-excitation of nerve cells. Bioavailable forms like glycinate or L-threonate are preferred for mental health benefits.
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Omega-3
Fatty Acid
Impact
Highest effect
Typical dose:1000–2000 mg / day
Omega-3 fatty acids, particularly EPA and DHA, are integral components of brain cell membranes. EPA has demonstrated direct mood-stabilizing effects, likely by reducing inflammatory cytokines that can negatively impact brain function.
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Vitamin B12
Vitamin
Impact
Highest effect
Typical dose:250–1000 mcg / day
Vitamin B12 is a necessary cofactor for the synthesis of SAMe, a molecule critical for producing serotonin, dopamine, and norepinephrine. The methylcobalamin form is biologically active and often recommended.
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Vitamin B6
Vitamin
Impact
Highest effect
Vitamin B6, in its active P-5-P form, is an essential cofactor for enzymes converting 5-HTP to serotonin and L-DOPA to dopamine. Its role in the methylation cycle alongside B12 and folate makes it foundational for emotional well-being.
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Vitamin D
Vitamin
Impact
Highest effect
Typical dose:1000–4000 IU / day
Vitamin D receptors are abundant in areas of the brain associated with mood regulation. It helps control the synthesis of key neurotransmitters and protects neurons from oxidative damage.
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High effect
5-HTP
Amino Acid
Impact
High effect
Typical dose:50–200 mg / day
As the intermediate step between L-tryptophan and serotonin, 5-HTP bypasses the rate-limiting step in serotonin production, making it a more direct and often faster-acting supplement. Use with caution if taking SSRI medication.
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Ashwagandha
Botanical
Impact
High effect
Typical dose:300–600 mg / day
Ashwagandha helps to modulate the body's stress-response system (HPA axis), leading to tangible reductions in anxiety and improved resilience to stressors. Standardized extracts like KSM-66 or Sensoril ensure a consistent dose of active withanolides.
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Creatine
Other
Impact
High effect
Creatine plays a vital role in recycling ATP, the primary energy currency of the cell. In the brain, this enhanced energy availability can improve neuronal function, resilience, and neurotransmitter homeostasis, which has been shown in clinical trials to have a significant positive effect on mood.
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Rhodiola
Botanical
Impact
High effect
Typical dose:200–600 mg / day
Rhodiola rosea is particularly effective for mood issues related to burnout and exhaustion. It can improve energy levels, concentration, and overall sense of well-being by influencing monoamine oxidase activity.
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SAMe
Other
Impact
High effect
Typical dose:400–1600 mg / day
S-Adenosyl Methionine is involved in over 100 critical biochemical reactions, including the methylation of phospholipids for cell membrane fluidity and the synthesis of neurotransmitters. It is one of the most-studied natural mood-supporting compounds.
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Moderate effect
Bacopa
Botanical
Impact
Moderate effect
Bacopa monnieri has been shown to influence the serotonin and dopamine systems while also exhibiting potent antioxidant effects in the brain. Its ability to improve resilience to stress and reduce anxiety makes it a valuable botanical for comprehensive mood support.
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Lithium
Mineral
Impact
Moderate effect
Low-dose lithium orotate supports the transport of B12 and folate into brain cells and may upregulate neuroprotective factors like BDNF. It is used to promote a sense of calm and emotional balance without the side effects of prescription doses.
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St. John's Wort
Botanical
Impact
Moderate effect
Typical dose:300–900 mg / day
The active compounds, hypericin and hyperforin, are thought to inhibit the reuptake of key neurotransmitters, increasing their availability in the brain. It has significant potential for drug interactions and should be used with medical guidance.
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Tryptophan
Amino Acid
Impact
Moderate effect
Typical dose:500–1000 mg / day
L-Tryptophan is the dietary precursor to serotonin. However, it uses the same transport system as other large neutral amino acids to cross the blood-brain barrier, making its conversion less efficient compared to its direct metabolite, 5-HTP. It is a valid supportive supplement but less potent for direct mood intervention.
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Situational effect
Alpha-GPC
Other
Impact
Situational effect
Alpha-GPC readily crosses the blood-brain barrier to provide choline for the synthesis of phosphatidylcholine, a key component of neuronal membranes, and acetylcholine, a neurotransmitter involved in memory and mood. Healthy cell membranes are crucial for proper neurotransmitter signaling.
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Curcumin
Botanical
Impact
Situational effect
Typical dose:500–1000 mg / day
Its effects are linked to mitigating low-grade inflammation, a factor implicated in some mood disorders. Bioavailability is critical; it must be combined with an enhancer like piperine or be in a specialized form (e.g., phytosome, liposomal) to be effective.
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Glycine
Amino Acid
Impact
Situational effect
Glycine can help lower core body temperature and calm the nervous system, leading to improved sleep onset and quality. Since poor sleep is a major contributor to mood disturbances, supporting restful sleep with glycine can have a significant positive, indirect effect on daily emotional state.
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Phenylalanine
Amino Acid
Impact
Situational effect
Typical dose:500–1500 mg / day
Phenylalanine converts to L-Tyrosine before it can be used to synthesize catecholamine neurotransmitters. While useful, taking L-Tyrosine directly is a more efficient step for supporting dopamine and norepinephrine production, especially during acute stress. Its use for general mood support is less established.
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Theanine
Amino Acid
Impact
Situational effect
Typical dose:100–400 mg / day
L-Theanine is an amino acid found in green tea that can induce a relaxed mental state without causing drowsiness. It is excellent for 'taking the edge off' during stressful situations, thereby supporting a more stable mood.
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Valerian
Botanical
Impact
Situational effect
Valerian root acts on GABA receptors in the brain, helping to calm the nervous system, reduce anxiety, and ease the transition into sleep. By addressing sleep disturbances and nervous tension, it provides indirect but significant support for emotional well-being.
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Zinc
Mineral
Impact
Situational effect
Typical dose:15–30 mg / day
Zinc is involved in modulating the brain's response to stress and is a cofactor for enzymes involved in brain metabolism. Low levels are correlated with poor mood outcomes, making it a key situational nutrient to assess.
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Limited evidence
GABA
Other
Impact
Limited evidence
Typical dose:100–500 mg / day
While GABA is the brain's primary inhibitory neurotransmitter, supplemental GABA struggles to pass from the bloodstream into the brain. Any perceived calming effects are likely mediated by the enteric nervous system in the gut rather than direct central nervous system activity.
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Theobromine
Other
Impact
Limited evidence
Typical dose:150–500 mg / day
Theobromine, found in cacao, acts as a mild stimulant and vasodilator. While it can contribute to a temporary feeling of well-being, its effects are not comparable to targeted mood-regulating supplements and it is not considered a primary intervention for mood disorders.
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