Can Dietary Supplements Affect Your Mood? Know the Risks and Benefits

November 27, 2024

Dietary supplements have become a wellness staple. You can find them in pharmacies and wellness stores, and there are countless articles online advocating for their benefits. However, did you know that dietary supplements are actually a controversial subject in the physical and mental health space?

The issue is complex. There is evidence that dietary supplements work for a range of conditions and can improve your general health. The problem is that their surge in popularity occurred before much oversight existed. This has led to unfounded claims that supplements can be curealls for a range of health issues as vast as cancer, depression, and even autism.

Unfortunately, some of the research on the subject does not meet rigorous standards. Journalists have even experimented by submitting intentionally flawed papers that were published anyway in journals about nutritional research.

As such, sorting legitimate advice from opportunistic claims can be difficult. Furthermore, nutritional supplements do not have the oversight from official bodies that paharmaceuticals do. This means that companies can claim a product includes certain amounts of one or another nutrient and consumers will not know the difference. You may end up buying an expensive supplement that is little better than a sugar pill.

Nonetheless, that does not undermine the fact that there is real evidence that supplements can help, including affecting your mood in various ways.

Here is what we know about how dietary supplements affect your mood, along with the risks and benefits. We’ll also explore how to navigate the sphere of nutritional products.

How Dietary Supplements Impact Mood

Skeptics will inevitably question how dietary supplements could have any real impact on mental health. But dietary supplements can actually play a significant role in mood regulation by addressing nutrient deficiencies, supporting neurotransmitter production, and influencing the gut-brain axis. These biological mechanisms are key to understanding how certain supplements can positively impact mental health.

One of the primary ways supplements affect mood is through their influence on the production of neurotransmitters like serotonin and dopamine, which are critical for emotional regulation. For instance, serotonin, often referred to as the “feel-good” chemical, requires the amino acid tryptophan for its synthesis. Supplements such as 5-HTP (5-Hydroxytryptophan) act as precursors to serotonin, potentially boosting its levels in the brain and improving mood. Similarly, dopamine, which plays a role in motivation and pleasure, depends on nutrients like B vitamins and magnesium to function effectively.

The gut-brain axis also highlights how dietary supplements can influence mood. The gut is often called the “second brain” because of its extensive network of neurons and its production of neurotransmitters. Probiotics, which are live bacteria that support gut health, have been shown to impact the gut microbiota, which in turn influences mood and stress levels. Studies suggest that an imbalance in gut bacteria, known as dysbiosis, may contribute to anxiety and depression. By restoring a healthy balance, probiotics can potentially alleviate these mood disturbances.

In addition to gut health, specific vitamins and minerals have been directly linked to mood enhancement. Vitamin D, often referred to as the “sunshine vitamin,” plays a crucial role in regulating serotonin levels and has been widely studied for its effects on seasonal affective disorder (SAD). Similarly, magnesium is known for its ability to calm the nervous system, reducing symptoms of stress and anxiety. Studies indicate that magnesium supplementation may benefit individuals experiencing mild to moderate mood disorders.

Another notable supplement is omega-3 fatty acids, found in fish oil. These essential fats support brain health by maintaining the structural integrity of cell membranes in the brain and reducing inflammation. Research has consistently linked omega-3 supplementation with reduced symptoms of depression and anxiety, particularly in individuals who do not consume enough fatty fish in their diets.

While dietary supplements can address underlying physiological factors contributing to mood disturbances, their effectiveness often depends on individual needs. Factors such as pre-existing nutrient deficiencies, overall diet quality, and genetic predispositions all influence how supplements interact with the body. Understanding these mechanisms provides a foundation for exploring the potential benefits and limitations of dietary supplements in mood regulation.

What are the Most Popular Mood-Enhancing Supplements?

A variety of dietary supplements have gained attention for their potential to improve mood, particularly in individuals experiencing mild mood disturbances. These are the most widely used supplements.

1. St. John’s Wort

St. John’s Wort is one of the most researched herbal supplements for mood enhancement, particularly in treating mild to moderate depression. It works by influencing serotonin, dopamine, and norepinephrine levels in the brain. Multiple studies have demonstrated that St. John’s Wort can be as effective as certain prescription antidepressants for mild depression.

2. Omega-3 Fatty Acids

Omega-3 fatty acids, including eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), reduce inflammation in the brain and support the structural integrity of neural cell membranes. Studies have gone so far as to link omega-3s to improved emotional stability in people with bipolar disorder.

3. Probiotics

Emerging research highlights the role of probiotics in influencing mood through the gut-brain axis. Probiotics support a healthy gut microbiome, and studies indicate that individuals with anxiety or depression often have an imbalanced gut microbiota.

4. Adaptogens: Ashwagandha and Rhodiola

Adaptogens are natural substances that help the body resist stress and restore balance. Ashwagandha, a popular adaptogen, is known for its ability to lower cortisol levels, the hormone associated with stress. Research indicates that Ashwagandha and Rhodiola supplementation can improve symptoms of anxiety, reduce fatigue, and enhance overall well-being.

5. B Vitamins

B vitamins, particularly B6 and B12, are critical for brain health and energy metabolism. Deficiencies in B12, often found in older adults or individuals following a vegan diet, are linked to symptoms of depression and fatigue.

6. Vitamin D

Vitamin D is another key supplement for mood regulation and is particularly effective in individuals with Seasonal Affective Disorder (SAD).

7. Magnesium

Magnesium is a mineral that supports the nervous system and helps regulate stress responses. Studies suggest that magnesium supplementation can reduce symptoms of anxiety and depression by modulating activity in the hypothalamic-pituitary-adrenal (HPA) axis.

What are the Risks of Using Dietary Supplements for Mood?

A common misconception is that dietary supplements are non-toxic and therefore cannot cause any harm. However, the reality is that anything capable of having a significant positive impact can have negative impacts as well. So, while the most publicized risks of dietary supplements are the inconsistent evidence and lack of oversight when it comes to the composition of the products, risks of side effects and interactions are perhaps more concerning.

Here are the most significant risks:

Lack of Regualtion

The pharmaceutical industry is strongly regulated in order to prevent the production and proliferation of dangerous drugs. However, since dietary supplements are not considered pharmaceuticals, they are not exposed to the same scrutiny. It is therefore not always possible to trust the products you purchase at health stores. Not only might they not include enough of the promised nutrient, but they may also include other nutrients with effects you’re not aware of.

Interactions with Medications

Just as different medications can interact with each other, lowering their effectiveness or leading to harmful effects, dietary supplements can do the same. Some of the most dangerous and common interactions include the following:

St. John’s Wort is known to interact with antidepressants, birth control pills, and blood thinners, potentially leading to serious conditions like serotonin syndrome or reduced medication efficacy.
Omega-3 Fatty Acids can thin the blood, which may increase the risk of bleeding when taken with anticoagulants.
SAMe may trigger manic episodes in individuals with bipolar disorder or interact with other medications that affect neurotransmitter levels.

Risk of Overdose

Unlike water-soluble vitamins that are excreted in urine when consumed in excess, fat-soluble vitamins like Vitamin D and Vitamin A can accumulate in the body, leading to toxicity. Vitamin D toxicity, for example, can cause hypercalcemia, a condition characterized by high calcium levels in the blood, which may lead to kidney damage and cardiovascular issues.

Similarly, taking excessive amounts of certain minerals, like magnesium, can cause side effects such as diarrhea, nausea, and, in severe cases, heart arrhythmias. These risks underscore the importance of following recommended dosages and seeking medical advice before starting a supplement regimen.

Allergic Reactions and Side Effects

Allergic reactions to supplements, though relatively rare, can occur. Symptoms may include skin rashes, hives, or, in severe cases, anaphylaxis. Additionally, common side effects like nausea, headaches, digestive upset, and fatigue can arise, particularly when supplements are taken on an empty stomach or at higher doses than recommended.

For instance, probiotics, while beneficial for gut health, can sometimes cause bloating, gas, or digestive discomfort, especially in individuals with irritable bowel syndrome (IBS). Similarly, adaptogens like Ashwagandha can lead to gastrointestinal issues or drowsiness in some users.

Misdiagnosis and Self-Medication Risks

Using supplements without proper diagnosis can lead to missed or delayed treatment for underlying conditions. For example, mood disturbances caused by thyroid disorders, vitamin deficiencies, or mental health conditions like major depressive disorder may require targeted medical intervention rather than over-the-counter supplements. Self-medicating with supplements in these cases can mask symptoms while the underlying issue worsens.

Conclusion

Dietary supplements can have a significant impact on mood when used correctly. Unfortunately, research into these supplements has not always been rigorous or consistent, and can be misinterpreted to suit the agenda of companies selling products. Furthermore, with a lack of oversight, some producers of supplements mislead consumers about composition and benefits. It’s also crucial to remember that dietary supplements can have harmful effects, including interactions with other medications and overdose.

Speak to a medical professional about which dietary supplements will benefit your mood before spending on expensive products which may not have the expected effect.

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