Top 6 Supplements for a Balanced Mood
Life can be unpredictable, and our moods often reflect the highs and lows we experience. While a healthy diet, regular exercise, and good sleep hygiene are the foundation of emotional well-being, supplements can provide an extra boost to help balance your mood. If you’re feeling stressed, anxious, or a little low, the right supplements can support your body and mind in restoring balance.
Here are my top 6 supplements for supporting a balanced mood, along with natural food sources, lifestyle tips, and a bonus recommendation for my favorite mood-boosting supplement.
1. Magnesium (Magnesium Glycinate or Threonate)
Magnesium is often referred to as the “calming mineral” for its ability to relax the nervous system and reduce stress. It plays a key role in over 300 biochemical reactions in the body, including those that regulate mood and support restful sleep. See some of my favorite brands below.
Why It’s Helpful:
Reduces stress and anxiety by calming the nervous system.
Supports serotonin production, the “feel-good” hormone.
Improves sleep quality, which is essential for mood stability.
Signs You May Benefit from Magnesium:
Muscle cramps or tightness.
Difficulty sleeping or feeling “wired but tired.”
Frequent feelings of overwhelm or irritability.
Natural Food Sources:
Dark leafy greens like spinach and kale.
Nuts and seeds, especially almonds, cashews, and pumpkin seeds.
Avocado and dark chocolate.
Lifestyle Tip: Incorporate an Epsom salt bath into your evening routine for relaxation and magnesium absorption through the skin.
2. Omega-3 Fatty Acids (EPA and DHA)
Found in fatty fish like salmon and sardines, omega-3s are essential for brain health and emotional well-being. They are anti-inflammatory and support healthy neurotransmitter function, which can help balance mood.
Why It’s Helpful:
Improves brain function and supports emotional resilience.
Reduces symptoms of depression and anxiety.
Promotes healthy communication between brain cells.
Signs You May Benefit from Omega-3s:
Difficulty concentrating or “brain fog.”
Persistent low mood or lack of emotional resilience.
Dry skin or joint stiffness.
Natural Food Sources:
Salmon, mackerel, sardines, and anchovies.
Walnuts, chia seeds, and flaxseeds (plant-based ALA omega-3s).
Lifestyle Tip: Try to eat fatty fish at least twice a week or incorporate flaxseed oil into smoothies or salads.
3. Vitamin D
Often called the “sunshine vitamin,” vitamin D plays a crucial role in mood regulation. Low levels of vitamin D are linked to an increased risk of depression, particularly during the darker winter months.
Why It’s Helpful:
Supports serotonin production for a more stable mood.
Boosts energy levels and reduces feelings of fatigue.
Enhances overall mental health and well-being.
Signs You May Benefit from Vitamin D:
Feeling fatigued or sluggish, especially in winter.
Frequent colds or weakened immunity.
Low mood or “winter blues.”
Natural Sources:
Sunlight exposure (10–30 minutes daily without sunscreen, depending on skin tone and location).
Fatty fish like salmon and tuna.
Egg yolks.
Lifestyle Tip: Spend time outdoors daily, even in the winter, to support vitamin D production.
4. Probiotics
The gut-brain connection plays a significant role in emotional health. A healthy gut microbiome is essential for producing neurotransmitters like serotonin and dopamine, which regulate mood. Spore-based probiotics, unlike traditional probiotics, are highly resilient and can survive the harsh environment of your stomach, ensuring they reach your gut alive and deliver their full benefits so I’ve recommended a spore-based probiotic that I use.
Why They’re Helpful:
Support gut health and reduce inflammation, which impacts mood.
Promote the production of serotonin in the gut.
Help reduce symptoms of anxiety and depression.
Signs You May Benefit from Probiotics:
Frequent bloating or digestive discomfort.
A history of antibiotic use.
Feeling anxious or having mood swings without a clear reason.
Natural Food Sources:
Fermented foods like yogurt, kefir, sauerkraut, kimchi, and miso.
Kombucha and fermented vegetables.
Don’t Forget Prebiotics!
While probiotics introduce beneficial bacteria to your gut, prebiotics—the fibrous foods that feed those bacteria—are just as important. Prebiotics from fibrous vegetables like asparagus, garlic, onions, leeks, and artichokes help nourish your gut microbiome, allowing the good bacteria to thrive and do their job effectively.
Incorporating prebiotic-rich foods into your diet alongside probiotics creates the perfect environment for a healthy, balanced gut, which is essential for mood regulation and overall well-being.
Lifestyle Tip: Incorporate a variety of fibrous fruits and veggies and fermented foods into your diet to diversify your gut microbiome and support mental clarity.
5. B Vitamins (Especially B6, B9, and B12)
B vitamins are critical for brain health and neurotransmitter production, directly impacting mood regulation and emotional well-being. This one hits home for me—I’ve learned firsthand how important it is to stay on top of my B vitamin levels.
There was a time when I felt so low that I thought I was depressed. I even hired a counselor because I felt like I was “in a mess.” While waiting for my first session, I decided to try an IV with B12 and B Complex. To my surprise, the “dark cloud” lifted almost immediately after the IV. It was shocking to feel such a sudden improvement!
Since then, I have made it a priority to keep my B vitamins topped up. I never want to feel that way again—being low on B vitamins was no fun, and I’ve seen just how transformative they can be for mental clarity and emotional balance.
Why They’re Helpful:
B6 supports serotonin and dopamine production for mood balance.
B9 (folate) and B12 prevent deficiencies that can lead to symptoms of depression.
All B vitamins play a role in energy production, improving focus and motivation.
Signs You May Benefit from B Vitamins:
Persistent fatigue or low energy.
Brain fog or difficulty concentrating.
Low mood or feeling “off.”
Natural Food Sources:
Leafy greens and legumes (B6 and B9).
Eggs and fish (B12).
Lifestyle Tip: If you’re vegetarian or vegan, prioritize B12 supplementation as it’s primarily found in animal products. Choose methylated forms (like methylcobalamin) for better absorption.
6. TrueHope EMPowerplus - My Favorite
TrueHope EMPowerplus is a comprehensive micronutrient supplement designed to support brain health and mood stability. It contains a carefully balanced blend of vitamins, minerals, and amino acids that nourish your brain and support your body’s natural ability to manage stress and maintain a balanced mood. TrueHope EMPowerplus is the most researched micronutrient supplement available in the world, backed by 35 independent research studies.
Why It’s Helpful:
Provides the building blocks for neurotransmitter production, supporting emotional resilience.
Reduces symptoms of anxiety, depression, and mood swings.
Supports overall mental clarity and focus.
Signs You May Benefit from TrueHope EMPowerplus:
Persistent mood swings or difficulty handling stress.
Looking for a natural alternative to antidepressants - please don’t stop your medication without medical supervision. Contact TrueHope and they have a staff trained to support you. Visit www.truehope.com/empowerplus
Trouble finding relief with single supplements alone.
Why I Love It: This supplement has made a huge difference in the lives of so many people I work with and for myself. It’s a game-changer for mood support and mental health.
How to Get It at a Discount:
Visit www.dssorders.com/DianeShepherd > Log In or Register > Search for TrueHope EMPowerplus
Lifestyle Tip: Pair TrueHope EMPowerplus with regular exercise and a nutrient-dense diet to maximize its mood-boosting effects.
While supplements can’t replace a healthy lifestyle, they can provide valuable support when you’re looking to improve your mood and emotional resilience. Whether it’s calming your nervous system with magnesium, boosting your brain health with omega-3s, or nurturing your gut with probiotics, these supplements are powerful tools for balanced mood and mental well-being.
A Note on Supplement Quality:
When choosing supplements, quality matters. Some online retailers, including Amazon, may not store their products in optimal conditions, which can compromise potency and effectiveness. Additionally, there have been reports of counterfeit supplements being sold on these platforms.
To ensure you’re getting the best quality, I offer options to purchase these supplements through trusted sources at prices comparable to Amazon. These sources store and ship products under optimal conditions, so you can feel confident in what you’re putting into your body.
Please Note: The information contained here is not a substitute for medical advice. Always consult a healthcare professional before starting new supplements, especially if you’re pregnant, nursing, or taking medication.
Feeling like your mood could use a boost? Let’s explore what’s going on and create a personalized plan to support your well-being. Schedule a consultation today to learn how we can work together!