It has long been noted that people suffering from mood disorders go through cycles, or periods in which depression, mania, and anxiety are all elevated. This can be triggered by a stressful life event, in accordance with changes in seasons or simply occur in regular intervals.

We all experience periodic ups and downs caused by everyday stressors and our attempt to cope with the passage of time. We can make our conditions worse by succumbing to the lack of energy that accompanies high levels of stress, not eating right, and neglecting to exercise.

This is partially due to inconsistency in our biochemistry. To stabilize your body’s natural ability to heal itself, here are a few common mood boosting vitamins and supplements:

5-HTP

Serotonin is a neurotransmitter responsible for mood, appetite, and even temperature regulation. 5-Hydroxytryptophan, or 5-HTP, occurs naturally in the body as a chemical precursor to serotonin.

You can purchase it at just about any dietary store, and, taken one to three times a day, it is known to alleviate mild depression, suppress compulsive eating, and help you sleep better.

5-HTP causes fewer side effects than prescription antidepressants and has fewer interactions, though you should always consult with a doctor before taking any supplement or medication for depression.

St. John’s Wort

Derived from the Hypericum perforatum plant, St. John’s Wort is a classic supplement known for its effects on mood, mental clarity, and memory.

Though research is lacking in understanding the action of St. John’s Wort, it is believed that it acts by blocking serotonin reuptake much in the same way prescription SSRI’s do and with fewer side effects.

However, it is important to note that, because of its additional effect on regulation of the neurotransmitter GABA—an excitatory neurotransmitter in children and inhibitory in adults—St. John’s Wort will actually diminish the focus an impulse control of a child or adult that suffers from ADHD.

Theanine

Theanine is an amino acid derivative found naturally in many teas. Molecular similar to glutamine and glutamate, ingested Theanine can enter the brain through the blood stream.

This molecular pass card gives Theanine a number of psychoactive properties, and it has been shown to reduce stress and anxiety in ways similar to prescription tranquilizers, as well as improve mental clarity and mood—it’s rather like drinking a cup of coffee without having to feel the jitters.

Research on Theanine shows that it also increases the number of alpha waves—waking cognition waves—in the brain.

There have been no reported overdoses from Theanine, there is no addictive potential, and rat studies have suggested it might even be neuroprotective.

B Vitamins

Once thought of as a singular vitamin, vitamin B actually consists of a complex of many vitamins that affect everything from sensitivity to sunlight to red blood cell count, to aggression and mental stability.

A quality B complex vitamin regimen is essential to maintaining good mental health.

B-complex vitamins can be found naturally in protein rich foods like tuna and turkey, as well as in lentils, beans, brewer’s yeast, and molasses.

Because B vitamins are so important and are generally not found in plant products, B-complex supplements are essential for vegetarians.

In particular, taking Niacin supplements can improve sleep patterns, boost energy, lower stress, and alleviate mental confusion. Vitamin B12 supplements can improve memory and cognition. Thiamine, vitamin B1, improves nervous system function, promotes weight loss, and lessens symptoms of depression.

Omega-3 Fatty Acid

Recent research estimates that the human brain is approximately 8 percent Omega-3 Fatty Acid. Omega-3 fatty acids increase active membrane potential along the myelin sheathing of nerve cells—a membrane that wraps around the long arm of a nerve cell and increases its conductivity.

Furthermore, additional research has shown that the brains of violent criminals have significantly lower concentrations of Omega-3 fatty acids.

Omega-3 fatty acids encourage the growth of neurons and play a vital role in regenerating damaged neurons, as well as in forming new connections.

One 1998 study showed that subjects suffering from bipolar disorder, when placed on a daily regimen of Omega-3 fatty acids, were less likely to have a relapse of symptoms than a control group.

Ginseng

While English-language research on its medicinal properties is still in its infancy, Ginseng is already a regular entry in our lexicon of herbal remedies.

Though not much has been confirmed, preliminary studies show ginseng to enhance energy, provide mental clarity, and improve memory, as well as offering benefits as an anti-inflammatory drug.

In many Asian countries it has been revered for its spirit-enhancing qualities for centuries. In Korea, it is customary to eat a chicken stuffed with ginseng, garlic, and rice towards the end of summer to give you the endurance to bear the winter months.

Try incorporating some of these naturally effective mood boosting vitamins into your daily diet to find out what works best for you.