Including Anti-anxiety and Calming Supplements
Although I like to focus on food first and according to research, nutrients appear to have the biggest impact when they are consumed as a part of food instead of singled out in supplement form, good mood supplements can be beneficial when needed.
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A Note on Supplements
While I take an optimistic approach with food and their benefits, I am more cautious with supplements for two reasons. One, they can be expensive, and two, we can take too much and become toxic. Some supplements can negatively interact with medications.
In the case of food, however, even if the research is preliminary and conflicting as far as a particular benefit; if the food is generally healthy, why not incorporate it in our diets?
The take home message is always talk with your doctor before taking supplements.
How to Choose a Supplement
With that being said, supplements can add to a healthy diet, but you want to make sure you are getting supplements that are safe and actually do what they say they do, according to ample research. You also want to look for supplements that are thirds party tested. Below is a list of this dietitian top recommended mood supplements:
Best Supplements for Mood and Anxiety
CBDistillory Relief + Relax
Unlike THC, CBD is the part of the Hemp plant that is not intoxicating and will not get you “high.” CBD may have anti-anxiety and anti-inflammatory properties, and according to a double-blinded, placebo-controlled human study, CBD may reduce anxiety during stressful situations like public speaking. Also, according to a mice study, CBD also may have antidepressant-like effects. A word of caution, however, some CBD products may have trace amounts of THC, and although this trace amount is not thought to affect you, in rare cases it could still show up on a drug test. CBD is considered a supplement; therefore, you should discuss CBD with your doctor before consuming CBD.
Upgraid Perform Containing Ashwagandha
Some preliminary evidence indicates that Ashwagandha may improve symptoms of stress, anxiety, and bipolar disorder (120, 122).
Dietitian Pick: Upgraid-Fully Organic Bio-available Turmeric, Ashwagandha, Ginger Root, and Tart Cherry Plant Based Supplements
This is a third party supplement that contains Ashwagandaha as well as other helpful ingredients like ginger, turmeric, and tart cherry.
Olly Ultra Goodbye Stress
This supplement contains all of the biggies when it comes to anti-anxiety ingredients including Lemon Balm and Ashwagandha. Early research suggests that Lemon Balm may help with feeling of anxiety and nervousness.
Life Extensions Enhanced Stress Relief
This one also contains the anti-stress ingredients, Lemon Balm and L-theanine.
Organic India- Holy Basil
A systemic review of 24 studies revealed that Holy Basil helped reduce symptoms of stress in all of the studies (126, 127, 128, 129, 130)
Tazo Chamomile Tea
Okay, so this isn’t a supplement per say, but it’s still might be a great addition to your diet. Studies have shown that people with general anxiety disorder or depression experienced significantly less symptoms of anxiety after consuming chamomile.
Tazo Green Tea
Like Chamomile tea, green tea is a supplement, but I couldn’t leave it off this list. Green tea has been associated with a decrease in the prevalence of depression. In fact, individuals who drank 4 cups or more per day had a 51% lower prevalence of depression compared to those who drank 1 cup or less per day. Green tea also contains L-theanine. Studies show that the EGCG and L-Theanine may help relax the brain without making you feel drowsy.
Gut Check Kor Shot
According to The Yale Journal of Biology and Medicine, poor gut health may have a negative impact on mood and may increase the symptoms of depression and anxiety. Although more studies are needed, probiotics are thought to improve gut health, and in a randomized, double-blinded, placebo-controlled trials, probiotics, especially Lactobacillus and Bifidunactera, significantly reduced symptoms of depression, anxiety, and stress.
Humm Zero
Humm Zero Kombucha is yet another probiotic-rich drink. This kombucha stands out from the others because all of the sugar has been completely fermented out of the drink.
Karma Probiotic Water
Karma Probiotic Waters are fortified with probiotic as well. These drinks have a fun factor too! When you are ready to drink a Karma, you push a button on the top of the bottle and the powder in the lid mixes with the water!
Mocktails: Kin Euphorics and Recess
More and more of these are popping up as an alternative to drinking alcohol. When you are deciding which mocktail to choose look for mocktails that contain Holy Basil, Rhodiala, Turmeric, Ashwagandha, L-theanine, passionflower, of Lemon Balm as these supplements may have mood-lifting properties, based on some research. Most of these ingredients appear safe when take short-term; however, there is not enough evidence to know if long-term use is safe.
Passionflower, in large doses, may cause drowsiness, dizziness, and confusion.
A Note on Supplement Containing Mocktails
Most of these supplement-containing mocktails are not recommended for those pregnant, breastfeeding, or under the age of 18. These Mood-boosting Mocktails should not be consumed with alcohol or with other mood-altering substances, and they should not be taken with certain medications like Coumadin, MAO inhibitors, antidepressants, or SSRIs.
The good news is that the supplement doses in these mocktails are usually small; therefore, the risk of overdoing them is unlikely as long as you stay under the recommended serving. You can find the recommended servings on the individual brand’s websites. For example, Kin Eurpohoics states on their site that you should not exceed 4 servings within 24 hours. People with a history of alcoholism should also avoid these products that look and taste like alcohol as they can be triggering.
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