Here are what supplements can really improve your mood
Here are what supplements can really improve your mood
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Many guys are surprised when they ask me if there are any supplements they can take instead of prescribed mood medicine and I say, “Yes.” Many doctors recommend prescription medication because it has been so well studied. Supplements are more difficult because they do not have the same amount of backup. Yet there is evidence for some of them. Below are my favorites — with warnings, of course.
Ideally, talk to a doctor before taking it to make sure they will not react with other medications. And keep in mind that the effects of supplements are milder than those of prescription products. They should not be used as a strategy to treat severe mental illness without working closely with a psychiatrist. If you have severe depression, bipolar disorder, schizophrenia or suicidal thoughts, some supplements may make these conditions worse.
Since supplements are not FDA approved, scan the label for an NSF, Informed Choice, or other third-party certification; it’s the best way to know if they contain what they say they are doing. If your mood symptoms are mild, here is what we know so far about what can help you feel better.
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1
Fish oil
Useful for: Mild depression, which means you have some symptoms but can get through the day without affecting your life too much. (If you have no idea if yours is soft, look at a PHQ-9 rating scale like this.)
What to take: Start with one gram a day; you can go up to two. Fish oil has two components: EPA and DHA. Look for at least 60 percent EPA (40 DHA). Be patient: It can take six to eight weeks for an effect to take effect.
What else to know: IIf your cholesterol is high, keep an eye on your labs; fish oil can increase LDL slightly, which is not always ideal (although it can also lower triglycerides and blood pressure, which is good). And it can thin the blood, so talk to a doctor before taking it if you’re on blood thinner.
2
Ashwagandha
Useful for: Stress and anxiety. Can also help with insomnia, but not on the first night.
What to take: The dose used in research studies tends to be 300mg twice daily for at least six weeks.
What else to know: Don’t expect results from adding it to a smoothie at the juice bar; you need it for a few weeks every day to work. Be careful if you have had a hormone-sensitive disease such as prostate cancer; these herbs can affect hormone levels.
3
Sam-E
Useful for: Mild depression; can be helpful if you can not take fish oil.
What to take: It can boost energy, so start low and go slow. I suggest starting at 200mg per day for a week; going to 400 next week. I do not recommend more than 800mg twice a day. It can take up to six weeks to notice a change.
What else to know: It has been studied for depression since the 1970s and is approved as an antidepressant in some European countries.
4
Rhodiola Rosea
Useful for: Mild depression and mental fatigue, although more studies need to be done. Research is mixed on whether it helps with anxiety.
What to take: Research has found that 340mg once or twice a day for at least six weeks can boost your mood and make you feel more emotionally stable.
What else to know: Look for a product that contains active ingredients in the concentrations studied; it is one with 3 percent of the component called “rosavine” and at least 1 percent “salidrosides.”
5
L-Theanine
Useful for: Performance anxiety, such as doing well in a tense meeting or on a test; it can reduce the body’s stress response during those tasks. Effects are mild. Can also help with attention and reaction time.
What to take: 200 mg; many studies suggest that it works in about an hour to create a calm but awake state. (This is one of my favorite supplements.)
What else to know: L-theanine is in green and black tea, but there is only about 6 mg of L-theanine in a cup of tea.
This article originally appeared in the January / February 2022 issue of Men’s health.
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