Supplements for Mood Health (5 min.)

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The Mind-Heart-Body Connection

Most people experience how laughing and being in a good mood makes us feel physically. We’re also familiar with the physical effects of being angry or in a bad mood. These physical effects are more than just feelings—medical science has studied and found evidence of a mind-heart-body connection.

According to the National Institutes of Health, research shows a connection between a positive mental state and improved health. The American Heart Association even published a statement on mind-heart-body connection. Both organizations provided clinical evidence that positive psychological health attributes play a role in better cardiovascular health, including lower blood pressure, healthier weight and reduced risk of heart disease.

Conversely, negative psychological attributes such as stress, anxiety, sadness and anger can have adverse effects on cardiovascular health, contributing to elevated cortisol levels, heart rate and blood pressure. Additionally, poor mental health can weaken the immune system and contribute to poor cognitive health.

Treat the Body to Treat the Mind

The American Psychiatric Association has identified five types of behaviors to help promote mental health and improved mood, including:

1. Exercise regularly. Proven to help reduce depression and maintain well-being.
2. Eat healthy foods. Getting the right nutrients in the diet can help reduce the impact of mental health conditions.
3. Get enough sleep. Get plenty of quality sleep to avoid the fatigue associated with poor mood health.
4. Maintain social connections. In 2023, the U.S. Surgeon General published a health advisory on the healing effects of social connection and community.
5. Practice meditation and mindfulness. Practices such as yoga and breathwork can help calm the body and reduce stress.

Supplements for Mood Health

In addition to lifestyle changes, nutritional supplements can help provide essential vitamins, nutrients and other compounds that may be lacking in the diet yet are necessary for good physical and mental health. The following are a few supplements for mood health available from Cooper Complete Nutritional Supplements.

Ashwagandha

Cultivated from the roots of small evergreen shrubs found in dry tropical and subtropical regions of the Middle East, India and Africa, ashwagandha has been used to help the body respond to physiological and psychological stress, anxiety and fatigue by exerting normalizing effects on bodily processes.

A 2021 review of seven studies examining ashwagandha for treatment of stress and anxiety showed it may reduce stress and anxiety levels. It also may reduce sleeplessness and fatigue while reducing serum cortisol levels caused by stress, which can lead to high blood pressure, high blood sugar and weight gain.

Consult your physician about the long-term use of ashwagandha and its effect on the liver and thyroid and if you have prostate cancer or are pregnant or breastfeeding before adding this supplement for mood health to your routine.

Learn more about the health benefits of ashwagandha.

Cooper Complete Ashwagandha contains 300 mg of ashwagandha root in each daily serving.

Omega-3

Omega-3 fatty acids are essential nutrients our body cannot produce, making it important to consume them in diet and/or supplements. The American Heart Association recommends eating at least two three-ounce servings of fish per week. Types of fatty fish containing omega-3 fatty acids include salmon, mackerel, sardines, herring, bluefin tuna and anchovies, as well as oysters and mussels.

While there are several types of omega-3 fatty acids, two of the most important are eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). EPA plays a key role in our body’s ability to fight inflammation, while DHA is important for our brain and nervous system, making up approximately 9-12 percent of our brain’s total weight.

Several observational studies have established that people who eat fish rich in DHA and EPA have a lower risk of depression. While it did not address the effects of omega-3 intake, one 2006 study found those with lower blood levels of omega-3 were more likely to report mild or moderate symptoms of depression as well as a generally more negative outlook.

There are also several studies on the effects of omega-3 supplementation on people with symptoms of depression. One small, recent study supports the use of omega-3 fatty acids as an adjunct therapy along with antidepressants to help reduce the severity of the symptoms of depression.

Learn more about the health benefits of omega-3 fatty acids.

Cooper Complete Advanced Omega-3 contains 1,400 mg of omega-3 fatty acids in each daily serving, including 720 mg EPA and 480 mg DHA. Naturally flavored mango Advanced Omega 3 Liquid supplement contains 1300 mg (1.3 g) EPA, 850 mg DHA, and 175 mg DPA (Docosapentaenoic Acid) omega-3 fatty acids in each teaspoon (5 mL) serving. With its higher DHA level, it’s a great supplement for mood health.

Folate

Folate—or folic acid—is a B vitamin (B9) that helps your body create new cells. It also helps regulate serotonin and dopamine levels. Folate can be found in a wide range of foods, including meat, seafood, poultry, eggs, dairy products and grains, as well as spinach, asparagus, Brussels sprouts, white rice and black-eyed peas.

A review of several studies on folate and depressive disorders found evidence of folate deficiency’s association with anxiety and elevated risk of depression. Individuals with folate deficiency may also have a lower response to antidepressant treatment and higher risk of worsening cognitive function.

Learn more about the benefits of folate.

Cooper Complete Methyl Folate contains 5,000 mcg of a methylated form of folate (L-5-MTHF) in each daily serving for support of mood, brain and heart health.

Magnesium

It is estimated about half of the U.S. population does not get enough magnesium in their diets. 300 bodily functions depend on magnesium, including regulation of neurotransmitters—chemicals that transmit signals in the brain. Maintaining adequate magnesium levels is important for maintaining emotional stability and preventing mood disorders.

Since the body does not create magnesium, including enough of this mineral in the diet is essential. If you don’t get enough magnesium by consuming foods such as leafy greens, legumes, nuts, seeds and whole grains in the diet, supplementation can be a safe and viable option.

A meta-analysis of seven clinical trials found supplementing magnesium for mood health produced significant declines in depression scores among adults with depressive disorder, indicating magnesium supplementation may help alleviate symptoms of depression.

Cooper Complete offers two nutritional supplements to help ensure adequate levels of magnesium.

Cooper Complete Cognitive Health contains 144 mg of magnesium as magnesium L-threonate in each daily serving for support of mental and emotional wellbeing, improved sleep quality, mental focus and clarity.

Cooper Complete Magnesium Glycinate contains 120 mg of magnesium from chelated magnesium glycinate in each daily serving for support of energy production, sleep and heart health.

Incorporating these vitamins and supplements into your daily routine may enhance mood health, especially for individuals 40 and older. While nutrition is a critical piece of the puzzle, it’s essential to remember that mental well-being is influenced by a combination of factors, including lifestyle, exercise, and social connections. Before starting any new supplement regimen, please consult with your physician or health care provider to ensure it aligns with your individual health needs.

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Cooper Complete December 17, 2024