A Functional Medicine Perspective on Balancing Your Mood

As a functional medicine practitioner, my approach to mental well-being extends beyond symptom management to address the root causes of imbalances. Stressors are everywhere today, and cultivating emotional resilience should be on everyone’s radar. 

In this guide, we’ll explore the science behind several key supplements renowned for their mood-balancing properties, empowering you to make informed choices on your journey toward emotional vitality and resilience.

Magnesium Glycinate

Magnesium, an essential mineral involved in over 300 biochemical reactions in the body, plays a crucial role in mood regulation. Magnesium glycinate, a form of magnesium bound to glycine, offers enhanced bioavailability and absorption. Research suggests that magnesium supplementation may alleviate symptoms of depression and anxiety by modulating the hypothalamic-pituitary-adrenal (HPA) axis and reducing the release of stress hormones such as cortisol (1). 

Plus, magnesium glycinate promotes the activity of gamma-aminobutyric acid (GABA), an inhibitory neurotransmitter that exerts calming effects on the central nervous system, which contributes to improved mood (2).

Be sure you’re aware of which type of magnesium you’re taking, because different types have various effects. 

CoQ10

Coenzyme Q10 (CoQ10), a vital cofactor in mitochondrial energy production, also functions as a potent antioxidant in the brain. Studies indicate that CoQ10 supplementation may enhance mood and alleviate symptoms of depression by improving mitochondrial function and attenuating oxidative stress-induced damage to neuronal cells (3). 

Furthermore, CoQ10 has been shown to elevate levels of serotonin and dopamine, neurotransmitters crucial for regulating mood and emotional well-being, thereby promoting a more positive outlook (4).

Ashwagandha

Ashwagandha, an adaptogenic herb revered in traditional Ayurvedic medicine, has gained recognition for its stress-relieving and mood-enhancing properties. Research suggests that ashwagandha supplementation may help alleviate symptoms of anxiety and depression by modulating the body's stress response system, reducing cortisol levels, and enhancing the activity of neurotransmitters such as gamma-aminobutyric acid (GABA) and serotonin (5). 

Additionally, ashwagandha exhibits neuroprotective effects, safeguarding against the detrimental impact of chronic stress on brain function (6). It’s one of my absolute favorite adaptogens because there are so many benefits to taking ashwagandha. 

Inositol

Inositol, a naturally occurring compound belonging to the B-vitamin family, is involved in cellular signaling pathways and neurotransmitter function. Studies suggest that inositol supplementation may be beneficial for individuals experiencing mood disorders such as depression and bipolar disorder.

Inositol appears to modulate neurotransmitter signaling, particularly serotonin and dopamine, thereby exerting mood-stabilizing effects. Inositol's role in phosphatidylinositol signaling pathways may contribute to its therapeutic potential in mood regulation (7).

GABA (Gamma-Aminobutyric Acid)

Gamma-aminobutyric acid (GABA), the primary inhibitory neurotransmitter in the central nervous system, plays a crucial role in promoting relaxation and reducing anxiety. While direct supplementation with GABA may have limited efficacy due to its inability to cross the blood-brain barrier effectively, compounds that enhance GABA activity indirectly, such as L-theanine, may offer mood-balancing benefits. 

L-theanine, an amino acid found in green tea, has been shown to increase levels of GABA in the brain, leading to reduced stress and improved mood (8). We’ll talk more about that one, too.