Symptoms of mood imbalance

We all have off days. But off days that turn into off weeks, months, and years are worth paying attention to. Symptoms of a more serious mood imbalance can include:

• Changes in sleep
• Insomnia
• Chronic fatigue
• Changes in appetite
• Weight fluctuation
• Brain fog or difficulty concentrating
• Persistent anxiety
• Aggression or irritability
• Unrelenting sadness
• Loss of interest in once enjoyable activities

If you are experiencing a few or all of these symptoms, chances are there is a bigger issue underneath the surface than just having a bad day. In fact, it all goes back to your gut and brain health.

The gut-mood connection

Fascinating new research is looking at how inflammation can damage the brain’s protective blood-brain barrier (BBB) and possibly lead to brain problems such as anxiety and depression in what is now often referred to as neurological autoimmunity. (1)

This inflammation activates the brain’s immune microglia cells, which can trigger an inflammatory-autoimmune response. In other words, people’s immune systems might be attacking their brain and nervous tissue in response to inflammation that could have started somewhere else entirely, such as in the gut.

This is because your gut and brain are connected through what is known as your gut-brain connection. Both of the proteins that govern gut permeability - occludin and zonulin - also control the permeability of your blood-brain barrier. When your gut is compromised chances are your brain is too and you will feel sad, moody, and cranky. Want a clear example of this? Serotonin - your body’s “happy” neurotransmitter - is made and stored in your gut.

What supplements can help mood?

Supplements for mood support can range between herbs, vitamins, and other compounds. Since many of my patients want to improve their mood without the use of conventional medication (although sometimes necessary) people often ask me “what can I take naturally to improve my mood?” These are my top recommendations for the best mood supplements.

1. St. John’s Wort

The power of St. John’s wort has caught on in Germany. This natural herb is used and recommended more often than Prozac and other antidepressants by doctors! Long-term studies have supported its ability to stabilize mood but more research needs to be done to better determine just how effective it is. (2)

2. Ashwagandha

This and other adaptogens like rhodiola have been used for thousands of years for their ability to restore balance to your HPA axis and level out high cortisol levels that play a role in stress and anxiety. Research shows significant reduction in cortisol levels and self-reported stress and anxiety symptoms in those taking ashwagandha. (3) 

In my functional medicine clinic, I have seen the immense power of ashwagandha supplementation for stress and anxiety. However, it can be difficult to find a high-quality, effective supplement with so many options on the market. That’s why I developed The Brain-Adrenal Balancer formulated with a curated blend of clinically tested and proprietary herbal blends and nutrients like ashwagandha and L-theanine.

3. Zinc

This nutrient plays a significant role in regulating neurotransmitter pathways so it is not surprising that deficiency is often linked to symptoms of depression. Recent studies have looked into this connection and have found that regular high-level supplementation with zinc was able to improve symptoms of depression by 28%. (4)

4. Magnesium

Magnesium deficiency is one of the most common nutrient deficiencies for 50-90% of the population and has been consistently linked to increased rates of depression and anxiety. This is believed to be due to the fact that magnesium works in the brain to calm down the excitatory NMDA receptor that when left unchecked can lead to depression and anxiety. (5)

However, many forms of magnesium have low absorption rates. That’s why I went ahead and formulated The Magnesium with magnesium compounds backed by research and studies for their enhanced bioavailability – specifically Albion chelated magnesium plus MagteinTM (magnesium L-threonate), the only form of magnesium proven in animal studies to cross the blood-brain barrier.

5. L-Theanine

This amino acid binds to glutamate and NMDA neurotransmitter receptors in the brain and increases levels of serotonin, GABA, and dopamine. A study published in the medical journal Acta Neuropsychiatrica were able to see that l-theanine was able to alleviate symptoms of poor sleep, anxiety, and depression in those with Major Depressive Disorder in as little as 8 weeks. (6)

6. B Vitamins

What is the best vitamin for mood? There are few that can hold a candle to B Vitamins as certain B Vitamins like B12 and folate are needed for healthy production and regulation of “happy” neurotransmitters like serotonin, dopamine, and gamma-aminobutyric acid (GABA) that when low, increases rates of anxiety and depression. (7)

Not all B Vitamins are created equally, so if you are going to add in a supplement, you’ll want to make sure it is an activated B Vitamin complex that includes more bioavailable versions of all B vitamins - as there are multiple kinds - like my supplement The Methylator.

7. SAMe

Short for S-adenosyl-L-methionine, SAMe is a naturally occurring chemical in all of your body’s cells and plays a role in hundreds of important pathways. SAMe is often used in conjunction with or in place of antidepressants without the more common side-effects of conventional antidepressants. While further studies need to be done on SAMe’s long-term effectiveness, recent studies have shown promise for its ability to decrease symptoms of anxiety and depression, especially in milder cases of depression. (8)

8. Probiotics

As we have seen, your mood depends heavily on the health of your gut. Keep your gut microbiome thriving with the proper balance of good bacteria. A daily probiotic like my supplement The Probiotic, can ensure you are getting a regular dose of necessary bacteria in addition to eating more probiotic-rich foods.