May 07, 2024 6 min read

Have you noticed a dip in your mood lately, leading to fatigue and lower physical performance? You're not alone. About one in five Americans have a mental illness, mood disorders included.

In fact, about 20.9 million adults have a mood disorder. However, many people don't realize vitamin deficiencies can affect their mood.

Read on to discover how to choose the best vitamins for good mood regulation. Regulate hormones affecting your mental and physical wellness today. 

The Best Vitamins for a Good Mood

Over 90% of Americans have a vitamin deficiency. Taking a multivitamin for mood regulation could help. However, you may want to take a specific vitamin if you have a certain deficiency.

Learning how to improve your mood using vitamins can benefit your fitness goals. You'll have more energy and motivation to work out.

Exercising can regulate your stress hormones. It also triggers the release of neurotransmitters that can further benefit your mood. The effects create a cycle that can help you maintain a good mood.

Here are a few vitamins to consider adding to your routine for mood regulation. 

B Vitamins

B vitamins are water-soluble (they can't be stored in the body). A routine that's high in caffeine, nicotine, sugar, and alcohol could deplete levels.

Your brain relies on vitamin B1 to provide the body with fuel. Without it, your brain will run out of energy. A deficiency could cause irritability or depression symptoms.

A deficiency in vitamin B3 can cause pellagra. This disease causes dementia, agitation, psychosis, and anxiety. You may experience mental and physical slowness. 

Vitamin B5 can cause insomnia, depression, and fatigue. Failing to get enough sleep each night can affect your mental and physical performance. 

Vitamin B6 helps the body process amino acids. These are the building blocks for hormones and proteins. Your body relies on B6 to create dopamine, melatonin, and serotonin.

These neurotransmitters can affect your mood and ability to fall asleep. A deficiency could also cause mental confusion. 

Vitamin B9 is needed for the production of SAMe and DNA synthesis. SAMe helps the body produce and regulate hormones. SAMe supplements could have a positive effect on patients with depression.

Vitamin B12 deficiencies can cause psychiatric and neurologic symptoms. Consult your doctor to determine if you have a deficiency in one of these vitamins. 

Vitamin C

Having higher vitamin C levels could improve your mood. Lower levels could cause confusion, depression, and anger. 

Vitamin D

Your body needs vitamin D to absorb calcium. It also plays a role in mental health. People with low vitamin D levels are at a greater risk of depression

This vitamin helps the body regulate dopamine. Dopamine is a neurotransmitter that sends signals to the brain. These signals trigger rewarding, pleasurable feelings and increase motivation.

When you're working out, dopamine and endorphins work together to trigger a pleasurable runner's high. 

Calcium

Calcium is the most abundant mineral in the body. It's stored in the teeth and bones, providing strength. It also plays a role in hormonal secretion, blood clotting, and muscle contraction.

A long-term calcium deficiency could cause osteoporosis or osteopenia. Deficiencies are associated with self-rated depression in middle-aged women.

Fish Oils

Fish oils, or omega-3 fatty acids, play a role in mood enhancement. They have anti-inflammatory properties that can relieve depression symptoms. 

Two fatty acids, EPA and DHA, are potentially the most beneficial for people with mood disorders. 

Ashwagandha

Ashwagandha is an adaptogenic herb. It can reduce stress. It may regulate stress hormones like cortisol and reduce irritability. 

Magnesium

A magnesium deficiency could cause anxiety, confusion, and depression. You could experience delirium, agitation, and apathy. 

Health problems like diabetes can affect your body's ability to absorb magnesium. Severe alcohol use disorder could also increase your risk. 

Low levels cause insomnia, headaches, low mood, fatigue, and brain fog. A magnesium supplement can help protect the body from stress. It could trigger a sense of calm and feelings of relaxation. 

L-theanine

L-theanine is a naturally occurring amino acid. It reduces stress and promotes relaxation. 

It could help increase the production of serotonin and dopamine, two mood-boosting neurotransmitters. L-theanine is able to cross the blood barrier. It could impact brain function, leading to increased focus.

Mucuna

Mucuna could boost your dopamine levels. A bioactive in mucuna, l-dopa is needed to create dopamine in the brain. Considered an adaptogen, mucuna could help you maintain a healthy mood. 

Ginkgo

Ginkgo Biloba is an ancient herb. It's used for cognitive support and mood regulation. It could increase dopamine secretion to reduce oxidative stress.

Oxidative stress can cause cell and tissue damage. It plays a role in heart disease, cancer, and Alzheimer's disease.

Ginseng

Ginseng is an adaptogenic herb. It could enhance mood, brain function, and emotional well-being. It could help restore your natural energy levels and support fitness performance. 

St. John's Wort

St. John's Wort may impact neurotransmitters like norepinephrine, serotonin, and dopamine. It could help as a natural mood stabilizer. However, it can interact with medications, including antidepressants. 

Iron

Your body needs iron for the production of hemoglobin to carry oxygen and myoglobin throughout the body. Oxygen helps the body heal (especially when recovering from intense workouts). Myoglobin is found in your muscle cells.

Iron deficiency anemia (IDA) could increase your risk of depression symptoms. A deficiency can happen at any age.

Zinc

Your body uses zinc for immunity and growth. It plays a role in cell division, DNA synthesis, and protein production. Since it leaves the body quickly, it's important to consume foods that contain zinc daily. 

Choosing Multivitamin for Mood Regulation

Before choosing a multivitamin for mood regulation, do your due diligence. Here are a few tips to ensure you choose a great, effective product.

Consult a Doctor

Before taking a new vitamin, talk to your doctor. They can schedule bloodwork to determine if you have a vitamin deficiency. Their assessment can help you decide which vitamins to prioritize.

When talking to your doctor, ask:

  • Should I get the vitamin through foods instead?
  • What are my Tolerable Upper Intake Levels?
  • What dosage do I need?
  • How often should I take the product?
  • Will it interact with medications or other supplements?
  • Should I take it with food?
  • What form suits my needs?

Your doctor can help you accomplish specific health goals. Talk to them if you want to boost testosterone naturally or develop a rock-hard pack. They'll help you manage your expectations. 

Consider the Form

Consider what form you want, such as liquids, powders, or vitamins. Consider your preference when taking vitamins.

Some vitamins only work in a dry form (a capsule or pill). Some work faster as a liquid. Consider taking liquids if you have trouble swallowing tablets. 

Check the Label

Check the supplement label for a certificate of analysis (COA). The top third-party testers include:

  • ConsumerLab.com
  • NSF.org
  • United States Pharmacopeia

A third-party testing company will evaluate the ingredients present within the product. Testing also confirms how much of a vitamin is in the product.

Review each product's label for a list of potential contaminants. This does not confirm that the product is safe or effective.

It also won't mention if the product will interact with medications or other supplements. Consult your doctor for this information. 

If a third-party tester didn't test the product, find the manufacturer online. Assess their reputation by reading online reviews. If something doesn't feel right, trust your gut and explore other options. 

Look for Recognized Brand

Nationally recognized brands have a lot at stake. They invest a lot of energy, time, and resources to offer the best products.

Prioritize choosing products from recognized brands. If they're unfamiliar, research their history.

Determine if the company has a membership with an industry trade association. This could include CRN (the Council for Responsible Nutrition).

Review the Website

Review the company's website to confirm they have an online presence. Check for a contact number and company history.

Avoid websites that don't have an SSL certificate. You should see "HTTPS" before the URL. You could leave yourself vulnerable to a cyberattack if the site isn't secure.

While on the company's website, determine if they have a refund policy. If the company isn't committed to customer satisfaction, remove them from your list. 

User Reviews

Prioritize finding trustworthy, reputable brands. Check for customer reviews online. Reviews can help you assess the product's effectiveness. 

This will ensure you get your money's worth. It also helps you avoid potentially dangerous vitamins. An ineffective product full of fillers won't help you meet your nutritional needs. 

Consider Longevity

Consider how long the company has been in business. An established business won't shut down overnight. You won't have to worry about them disappearing after you've started to rely on their product.

A company's longevity doesn't indicate its products are reliable. Make sure to assess the product's label and ingredient list first. 

 

Find Your Mood Regulation Vitamins Today

Don't rush when choosing the best vitamins for good mood regulation. Instead, use these tips to do your due diligence. Find a vitamin that meets your needs and fitness goals. 

At Blue Collar Nutrition, we design vitamins with blue collar works in mind. We can help you keep up with your demanding lifestyle. 

We constantly test new things to stay ahead of the curve. Explore our shop today to find your multivitamin for mood regulation!

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