There has been a significant increase in patients seeking support for anxiety, depression, and low mood through natural supplements. While these products can play a well-established role in mood support, it’s essential to understand how natural health supplements fit into a broader journey toward better mental health. Here is a framework to build a personalized plan for mood support and how natural supplements and ingredients can complement this process.
1. Understanding Your Mood Shifts
First, identify the specific shifts in mood you’re experiencing to determine the level of support required. Start by asking yourself:
When do I feel most down or moody? Is it cyclical or consistent? Does it correlate with certain seasons or persist throughout the year?
What was happening when I first noticed this shift? Have there been significant life changes like a new job, moving, or stressful circumstances?
How are other areas of my life impacted? Consider how your mood affects sleep, relationships, diet, and exercise.
2. Mood Experience
Deepen your understanding of how your mood impacts you. Reflect on these questions:
How do I feel physically? Agitated, wired, exhausted, heavy, or cloudy?
What is my internal dialogue like? Am I berating or judging myself? Do I feel hopeless?
3. Connect Mood and Common Behaviours
Our bodies often seek behaviours that fulfill unmet needs, which can lead to patterns that keep us stuck. By reframing these behaviours, we can uncover underlying causes:
Low and exhausted, but scrolling social media late at night? Your body might be seeking effortless pleasure (dopamine).
Feeling low about weight changes but snacking after dinner? You might be undernourished or dehydrated.
Reaching for a glass of wine after work? Your nervous system may need calming.
4. Visualize Success
Define what progress looks like for you:
What would feeling better look like? Less heavy, more energetic, calmer, improved sleep?
How would my day change if I felt better? More movement, increased presence, greater confidence?
5. Support Your Progress
Now, match your needs to the right type of support. Foundational support is critical for all cases of mood management. Progress is key—perfection is not.
I. Diet
Tip: Eat regular, nutrient-dense meals throughout the day. Blood sugar highs and lows can significantly affect mood, energy, and focus.
Role of Supplements:
Protein Powder: For those struggling to meet protein needs, especially if active. Options include whey and rice protein.
II. Sleep
Tip: Limit sleep disruptors like alcohol, caffeine after noon, and stimulating media before bed. Emphasize calming activities like tea, baths, and meditation.
Role of Supplements:
Magnesium: Forms like magnesium glycinate support a calm nervous system and deeper sleep. Dose: 120-200mg before bed.
III. Movement
Tip: Exercise is a proven mood booster. Regular movement produces natural endorphins.
Role of Supplements:
Electrolytes: Support energy levels to enhance motivation and stamina for movement.
Advanced Support for Balanced Mood
If foundational strategies are not enough or you struggle to implement them, specific supplements can bridge the gap:
Magnesium: Supports sleep and mood.
Dose: 120-200mg before bed.
Tyro-Trypt: Combines precursors to serotonin, dopamine, and noradrenaline to support focus, calm, motivation, and emotional stability.
For those who: Struggle with cravings, focus, and mood swings.
Dose: 2-4 capsules before bed and/or during the day.
Phosphogabamine: Combines phosphatidylserine, GABA, and L-theanine to calm the cortisol response for relaxation.
For those who: Feel wired, anxious, or overstimulated.
Dose: 1-2 capsules before bed and/or during the day.
Fish Oil (Omega-3s): Provides healthy fats for mood stabilization and brain health.
For those who: Experience brain fog, low mood, or achiness.
Dose: 1 tsp daily.
Vitamin D: Acts as a neurotransmitter and supports mood and immune function.
For those who: Live in northern climates and experience seasonal mood shifts.
Dose: 1,000-2,000 IU daily.
Natural Supplements and Lifestyle Changes
Natural supplements can play a supportive role in your mental health journey, but they work best when combined with foundational lifestyle changes. Start with understanding your unique experience, connect with your needs, and visualize your goals. With the right plan in place, progress toward better mood and well-being is achievable.
