{"id":3109,"date":"2025-01-13T09:29:12","date_gmt":"2025-01-13T08:29:12","guid":{"rendered":"https:\/\/xenico.pl\/?p=3109"},"modified":"2025-01-07T10:12:14","modified_gmt":"2025-01-07T09:12:14","slug":"improving-mood-with-diet-and-supplementation","status":"publish","type":"post","link":"https:\/\/xenico.pl\/en\/improving-mood-with-diet-and-supplementation\/","title":{"rendered":"Improving mood with diet and supplementation"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_83 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><a href=\"#\" class=\"ez-toc-pull-right ez-toc-btn ez-toc-btn-xs ez-toc-btn-default ez-toc-toggle\" aria-label=\"Toggle Table of Content\"><span class=\"ez-toc-js-icon-con\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #999;color:#999\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewBox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #999;color:#999\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewBox=\"0 0 24 24\" version=\"1.2\" baseProfile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/span><\/a><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/xenico.pl\/en\/improving-mood-with-diet-and-supplementation\/#a-mood-enhancing-diet\" >A mood-enhancing diet<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/xenico.pl\/en\/improving-mood-with-diet-and-supplementation\/#impact-of-the-microbiome-on-mood\" >Impact of the microbiome on mood<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/xenico.pl\/en\/improving-mood-with-diet-and-supplementation\/#supplementation-to-improve-mood\" >Supplementation to improve mood<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/xenico.pl\/en\/improving-mood-with-diet-and-supplementation\/#vitamin-d3\" >Vitamin D3<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/xenico.pl\/en\/improving-mood-with-diet-and-supplementation\/#omega-3-fatty-acids\" >Omega-3 fatty acids<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/xenico.pl\/en\/improving-mood-with-diet-and-supplementation\/#b-vitamins\" >B vitamins<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/xenico.pl\/en\/improving-mood-with-diet-and-supplementation\/#probiotics\" >Probiotics<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/xenico.pl\/en\/improving-mood-with-diet-and-supplementation\/#magnesium\" >Magnesium<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/xenico.pl\/en\/improving-mood-with-diet-and-supplementation\/#selenium-and-zinc\" >Selenium and zinc<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/xenico.pl\/en\/improving-mood-with-diet-and-supplementation\/#bibliography\" >Bibliography<\/a><\/li><\/ul><\/nav><\/div>\n<p>Mood is influenced by many factors, whether related to the external or internal environment. The autumn and winter season in Poland is not helped by the onset of seasonal despondency. We then think of a blanket rather than physical activity, which correlates with maintaining a good mood. Less sunshine means less production of vitamin D and synthesis of the necessary neurotransmitters responsible for good mood (serotonin, dopamine and norepinephrine). Diet has a huge impact on mood; the right quality diet has an anti-inflammatory effect, nourishes the microbiota and is the building block for the creation of serotonin, the happiness neurotransmitter. Any nutritional deficiency interferes with neurotransmitter synthesis and metabolism. It is then difficult to think positively.<\/p>\n<figure id=\"attachment_3102\" aria-describedby=\"caption-attachment-3102\" style=\"width: 600px\" class=\"wp-caption aligncenter\"><img loading=\"lazy\" decoding=\"async\" class=\"wp-image-3102\" src=\"https:\/\/xenico.pl\/wp-content\/uploads\/2025\/01\/poprawa-nastroju-za-pomoca-diety-i-suplementacji3.jpg\" alt=\"Poprawa nastroju za pomoc\u0105 diety i suplementacji\" width=\"600\" height=\"400\" srcset=\"https:\/\/xenico.pl\/wp-content\/uploads\/2025\/01\/poprawa-nastroju-za-pomoca-diety-i-suplementacji3.jpg 800w, https:\/\/xenico.pl\/wp-content\/uploads\/2025\/01\/poprawa-nastroju-za-pomoca-diety-i-suplementacji3-380x253.jpg 380w, https:\/\/xenico.pl\/wp-content\/uploads\/2025\/01\/poprawa-nastroju-za-pomoca-diety-i-suplementacji3-240x160.jpg 240w, https:\/\/xenico.pl\/wp-content\/uploads\/2025\/01\/poprawa-nastroju-za-pomoca-diety-i-suplementacji3-768x512.jpg 768w, https:\/\/xenico.pl\/wp-content\/uploads\/2025\/01\/poprawa-nastroju-za-pomoca-diety-i-suplementacji3-450x300.jpg 450w, https:\/\/xenico.pl\/wp-content\/uploads\/2025\/01\/poprawa-nastroju-za-pomoca-diety-i-suplementacji3-600x400.jpg 600w\" sizes=\"auto, (max-width: 600px) 100vw, 600px\" \/><figcaption id=\"caption-attachment-3102\" class=\"wp-caption-text\">In moments of depressed mood, we often seek solace in sweets to relieve ourselves a little. However, fluctuations in blood sugar levels, i.e. a sudden rise and fall towards hypoglycaemia, are associated with poorer mood.\u00a0<\/figcaption><\/figure>\n<h2><span class=\"ez-toc-section\" id=\"a-mood-enhancing-diet\"><\/span>A mood-enhancing diet<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>In moments of depressed mood, we often seek solace in sweets to relieve ourselves a little. However, fluctuations in blood sugar levels, i.e. a sudden rise and fall towards hypoglycaemia, are associated with poorer mood. Paradoxically, it may be pleasant for a while, but in the long term it promotes the development of depression. In addition, highly processed foods increase inflammation in the body, which has also been linked to depression. The answer to this is a Mediterranean-type diet, which shows anti-inflammatory properties and has a positive effect on health, including mental health. It involves eating primarily vegetables, fruit, legumes, whole-grain cereal products and healthy fats (mono- and polyunsaturated), especially olive eating mainly vegetables, fruit, legumes, whole grain cereals and healthy fats (mono- and polyunsaturated), led by olive oil. Plus moderate amounts of nuts, fish, poultry and dairy products. The study by Yin W. et al. noted that the more individuals adhered to the Mediterranean diet recommendations, the lower the risk of developing depression existed. Adequate amounts of protein should also be provided, including tryptophan and tyrosine, from which serotonin and noradrenaline are formed in turn. In addition to this, the correct composition of meals with a low glycaemic load (i.e. a combination of carbohydrates, protein and fat).<\/p>\n<h2><span class=\"ez-toc-section\" id=\"impact-of-the-microbiome-on-mood\"><\/span>Impact of the microbiome on mood<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>The microbiome contains different types and species of bacteria, both beneficial and detrimental to the host. It is largely up to us to ensure the development of these beneficials (mainly Bifidobacterium and Lactobacillus) through an appropriate diet. A Western-type diet, low in fibre and rich in various \u2018ready-made\u2019 foods, depletes the microbiome. In the event of improved mood, this is important because there is gut-brain communication. Through various mechanisms, including metabolites and pathways, beneficial bacteria send signals to the brain. For this reason, psychobiotics, products containing bacterial strains that positively regulate mood, have already been developed. On a daily basis, a diet rich in fibre, polyphenols and probiotic bacteria, e.g. pickles and fermented products will take care of the diversity of the intestinal flora, thereby taking care of mental wellbeing. Some chocolate and cocoa lovers will be comforted by the fact that cocoa is rich in polyphenols, so a healthy dessert with it will be a good substitute for industrial sweets.<\/p>\n<figure id=\"attachment_3104\" aria-describedby=\"caption-attachment-3104\" style=\"width: 600px\" class=\"wp-caption aligncenter\"><img loading=\"lazy\" decoding=\"async\" class=\"wp-image-3104\" src=\"https:\/\/xenico.pl\/wp-content\/uploads\/2025\/01\/poprawa-nastroju-za-pomoca-diety-i-suplementacji.jpg\" alt=\"Poprawa nastroju za pomoc\u0105 diety i suplementacji\" width=\"600\" height=\"400\" srcset=\"https:\/\/xenico.pl\/wp-content\/uploads\/2025\/01\/poprawa-nastroju-za-pomoca-diety-i-suplementacji.jpg 800w, https:\/\/xenico.pl\/wp-content\/uploads\/2025\/01\/poprawa-nastroju-za-pomoca-diety-i-suplementacji-380x253.jpg 380w, https:\/\/xenico.pl\/wp-content\/uploads\/2025\/01\/poprawa-nastroju-za-pomoca-diety-i-suplementacji-240x160.jpg 240w, https:\/\/xenico.pl\/wp-content\/uploads\/2025\/01\/poprawa-nastroju-za-pomoca-diety-i-suplementacji-768x512.jpg 768w, https:\/\/xenico.pl\/wp-content\/uploads\/2025\/01\/poprawa-nastroju-za-pomoca-diety-i-suplementacji-450x300.jpg 450w, https:\/\/xenico.pl\/wp-content\/uploads\/2025\/01\/poprawa-nastroju-za-pomoca-diety-i-suplementacji-600x400.jpg 600w\" sizes=\"auto, (max-width: 600px) 100vw, 600px\" \/><figcaption id=\"caption-attachment-3104\" class=\"wp-caption-text\">Vitamin D receptors, the so-called VDRs, are found throughout the body, including in the brain and its areas affecting mood. Vitamin D3 is involved in the production of serotonin and prevents serotonin drops in the body and regulates dopamine levels.<\/figcaption><\/figure>\n<h2><span class=\"ez-toc-section\" id=\"supplementation-to-improve-mood\"><\/span>Supplementation to improve mood<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<h2><span class=\"ez-toc-section\" id=\"vitamin-d3\"><\/span>Vitamin D3<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Vitamin D receptors, the so-called VDRs, are found throughout the body, including in the brain and its areas affecting mood. Vitamin D3 is involved in the production of serotonin and prevents serotonin drops in the body and regulates dopamine levels. There is up to a 14% higher risk of depression with a deficiency of this compound. As the summer draws to a close, everyone should supplement with vitamin D3 in a dose to suit themselves.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"omega-3-fatty-acids\"><\/span>Omega-3 fatty acids<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>In addition to their anti-inflammatory properties, omega-3 fatty acids affect the transmission of serotonin and dopamine. Supplementation with these fats improves mood, concentration, cognitive function and resistance to stress. These acids are found in considerable amounts in the brain and build up cell membranes, so it is not surprising to see their beneficial properties on the nervous system.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"b-vitamins\"><\/span>B vitamins<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>B vitamins are essential for the nervous system, DNA synthesis and are cofactors for many reactions. They are involved in the synthesis of neurotransmitters such as acetylcholine, dopamine, serotonin, norepinephrine and GABA. In addition, vitamin B12 is involved in the synthesis of myelin. A meta-analysis by Tardy A. et al. showed that \u200bin most of the studies analysed, the use of B vitamins resulted in improved mood compared to placebo. A greater effect is seen in people who are deficient in either of these.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"probiotics\"><\/span>Probiotics<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>As already mentioned, the intestinal flora is important in maintaining optimal wellbeing. Taking a preparation with well-described strains of probiotic bacteria will already support the microflora more expertly than food alone, which may not be enough in the case of major disorders. In addition, some bacteria are involved in the synthesis of dopamine. According to a meta-analysis of 10 studies, probiotics can effectively reduce depressive symptoms.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"magnesium\"><\/span>Magnesium<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>This mineral is fundamental for the proper functioning of the nervous system and its conductivity. There is a link between magnesium levels in the blood and depression.4 Magnesium helps to cope with stress, which is also reflected in emotional response. Beneficial effects of supplementation with this mineral on symptoms of depression have been observed in several studies.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"selenium-and-zinc\"><\/span>Selenium and zinc<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Selenium has anti-inflammatory and antioxidant properties on the body. It influences the modulation of mood-enhancing neurotransmitters. Zinc works in the brain to regulate synaptic transmission and can act as a neurotransmitter. In addition, it has anti-inflammatory properties. If there are symptoms of deficiency of these elements, it is worth introducing temporary supplementation and observing whether mental wellbeing improves as well. Both minerals are needed for the synthesis of thyroid hormones, the correct functioning of which gives energy and the will to live.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"bibliography\"><\/span>Bibliography<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Herbal extracts benefit wellbeing by influencing various bodily functions, including: the HPA axis, neurotransmitters and neurogenesis. In the event of a desire for temporary mood support, a tea can be brewed, in more severe cases, extracts in capsules will be more potent. Promising from an antidepressant angle are saffron, St. John&#8217;s wort, lavender, curcumin and berberine.<\/p>\n<p><em style=\"font-size: 14px;\">Bibliografia:<\/em><br \/>\n<em style=\"font-size: 14px;\">Firth J, Gangwisch JE, Borisini A, Wootton RE, Mayer EA. Food and mood: how do diet and nutrition affect mental wellbeing? BMJ. 2020 Jun 29;369:m2382. doi: 10.1136\/bmj.m2382. Erratum in: BMJ. 2020 Nov 9;371:m4269.<\/em><br \/>\n<em style=\"font-size: 14px;\">Yin W, L\u00f6f M, Chen R, Hultman CM, Fang F, Sandin S. Mediterranean diet and depression: a population-based cohort study. Int J Behav Nutr Phys Act. 2021 Nov 27;18(1):153.<\/em><br \/>\n<em style=\"font-size: 14px;\">Berding K, Vlckova K, Marx W, Schellekens H, Stanton C, Clarke G, Jacka F, Dinan TG, Cryan JF. Diet and the Microbiota-Gut-Brain Axis: Sowing the Seeds of Good Mental Health. Adv Nutr. 2021 Jul 30;12(4):1239-1285.<\/em><br \/>\n<em style=\"font-size: 14px;\">G\u00fclseren Nur Ekinci, Nevin Sanlier.: The relationship between nutrition and depression in the life process: A mini-review, Experimental Gerontology, Volume 172, 2023, 112072.<\/em><br \/>\n<em style=\"font-size: 14px;\">Zieli\u0144ska M, \u0141uszczki E, Dere\u0144 K. Dietary Nutrient Deficiencies and Risk of Depression (Review Article 2018-2023). Nutrients. 2023 May 23;15(11):2433.<\/em><br \/>\n<em style=\"font-size: 14px;\">Tardy AL, Pouteau E, Marquez D, Yilmaz C, Scholey A. Vitamins and Minerals for Energy, Fatigue and Cognition: A Narrative Review of the Biochemical and Clinical Evidence. Nutrients. 2020 Jan 16;12(1):228.<\/em><br \/>\n<em style=\"font-size: 14px;\">Wang J, Um P, Dickerman BA, Liu J. Zinc, Magnesium, Selenium and Depression: A Review of the Evidence, Potential Mechanisms and Implications. Nutrients. 2018 May 9;10(5):584.<\/em><br \/>\n<em style=\"font-size: 14px;\">Lee G, Bae H. Therapeutic Effects of Phytochemicals and Medicinal Herbs on Depression. Biomed Res Int. 2017;2017:6596241.<\/em><br \/>\n<em style=\"font-size: 14px;\">Fan J, Zhang K, Jin Y, Li B, Gao S, Zhu J, Cui R. Pharmacological effects of berberine on mood disorders. J Cell Mol Med. 2019 Jan;23(1):21-28.<\/em><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Mood is influenced by many factors, whether related to the external or internal environment. The autumn and winter season in Poland is not helped by the onset of seasonal despondency.<\/p>\n","protected":false},"author":1,"featured_media":3107,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[190],"tags":[],"class_list":["post-3109","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-suplement-diety-en"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.5 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Improving mood with diet and supplementation - Xenico Pharma\u00ae<\/title>\n<meta name=\"description\" content=\"Na nastr\u00f3j ma wp\u0142yw wiele czynnik\u00f3w, czy to zwi\u0105zanych z \u015brodowiskiem zewn\u0119trznym jak i wewn\u0119trznym.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/xenico.pl\/en\/improving-mood-with-diet-and-supplementation\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Improving mood with diet and supplementation - 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