Condition

Mood Improvement

Mood is shaped by a balance of brain chemicals such as serotonin and dopamine, along with inflammation, the body's stress response and nutritional status. Saffron and vitamin D have the most support, and trials found anxiety symptoms improved with both, though the effects were small. The vitamin D trials were mostly in young girls with low levels and premenstrual mood troubles, and the saffron studies totaled only about 200 people, so the evidence is moderate at best.

Sources: PMID 31135916; PMID 26724745

Supplements studied: 33
Graded outcomes: 28
Trials: 44
People studied: 29,571

Evidence by supplement

Strong
Moderate
Limited
Very limited

33 supplements

Saffron

Saffron: outcomes studied for Mood Improvement
Grade	Outcome	Effect	Size	Studies	People
	Anxiety Symptoms Small Improvement	Improves (the measure goes down)	Small effect	6 studies	208 people
Studies that measured anxiety symptoms Crocus sativus L. versus Citalopram in the Treatment of Major Depressive Disorder with Anxious Distress: A Double-Blind, Controlled Clinical TrialPharmacopsychiatry · PMID 27701683 The effects of alcoholic extract of saffron (Crocus satious L.) on mild to moderate comorbid depression-anxiety, sleep quality, and life satisfaction in type 2 diabetes mellitus: A double-blind, randomized and placebo-controlled clinical trialComplement Ther Med · PMID 30477839 A double-blind, randomized and placebo-controlled trial of Saffron (Crocus sativus L.) in the treatment of anxiety and depressionJ Complement Integr Med · PMID 27101556 and 3 more on the Saffron page
	Depression Symptoms	Improves (the measure goes down)		18 studies	208 people
Studies that measured depression symptoms Crocus Sativus L. (saffron) versus sertraline on symptoms of depression among older people with major depressive disorders-a double-blind, randomized intervention studyPsychiatry Res · PMID 31669837 Saffron improved depression and reduced homocysteine level in patients with major depression: A Randomized, double-blind studyAvicenna J Phytomed · PMID 29387573 Crocus sativus L. (petal) in the treatment of mild-to-moderate depression: a double-blind, randomized and placebo-controlled trialPhytomedicine · PMID 16979327 and 15 more on the Saffron page
	Sleep Quality	Improves (the measure goes up)		1 study	128 people
Studies that measured sleep quality affron ® a novel saffron extract (Crocus sativus L.) improves mood in healthy adults over 4 weeks in a double-blind, parallel, randomized, placebo-controlled clinical trialComplement Ther Med · PMID 28735826
	Mood	Improves (the measure goes up)			128 people
	Obsession/compulsion	Improves (the measure goes up)			80 people
	Stress Signs and Symptoms	Improves (the measure goes down)			128 people

Vitamin D

Vitamin D: outcomes studied for Mood Improvement
Grade	Outcome	Effect	Size	Studies	People
	Anxiety Symptoms Small Improvement	Improves (the measure goes down)	Small effect	2 studies	641 people
Studies that measured anxiety symptoms The Effect of Vitamin D Supplement Consumption on Premenstrual Syndrome in Vitamin D-Deficient Young Girls: A Randomized, Double-Blind, Placebo-Controlled Clinical TrialComplement Med Res · PMID 31104056 Vitamin D Supplementation for Premenstrual Syndrome-Related Mood Disorders in Adolescents with Severe Hypovitaminosis DJ Pediatr Adolesc Gynecol · PMID 26724745
	Depression Symptoms	Improves (the measure goes down)		5 studies	24,189 people
Studies that measured depression symptoms Efficacy of vitamin D supplementation on depressive symptoms in older patients: a meta-analysis of randomized controlled trials.Front Med · PMID 39450108 Evaluating the effects of vitamin D and vitamin E supplement on premenstrual syndrome: A randomized, double-blind, controlled trialIran J Nurs Midwifery Res · PMID 27095989 Effects of cholecalciferol supplementation on depressive symptoms, C-peptide, serotonin, and neurotrophin-3 in type 2 diabetes mellitus: A double-blind, randomized, placebo-controlled trial.Narra J · PMID 39816051 and 2 more on the Vitamin D page

Panax Ginseng (Korean Ginseng)

Cognition: improves
Subjective Well-Being: improves
Reaction Time: improves

Panax Ginseng (Korean Ginseng): outcomes studied for Mood Improvement
Grade	Outcome	Effect	Size	Studies	People
	Cognition Small Improvement	Improves (the measure goes up)	Small effect	9 studies	30 people
Studies that measured cognition Effects of Panax ginseng, consumed with and without glucose, on blood glucose levels and cognitive performance during sustained 'mentally demanding' tasksJ Psychopharmacol · PMID 16401645 Improvement of cognitive deficit in Alzheimer's disease patients by long term treatment with korean red ginsengJ Ginseng Res · PMID 23717092 Effects of Korean Red Ginseng on Cognitive and Motor Function: A Double-blind, Randomized, Placebo-controlled TrialJ Ginseng Res · PMID 23717119 and 6 more on the Panax Ginseng (Korean Ginseng) page
	Subjective Well-Being	Improves (the measure goes up)		2 studies	143 people
Studies that measured subjective well-being Ginseng does not enhance psychological well-being in healthy, young adults: results of a double-blind, placebo-controlled, randomized clinical trialJ Am Diet Assoc · PMID 11424544 Effects of Panax ginseng on quality of lifeAnn Pharmacother · PMID 11895046
	Reaction Time	Improves (the measure goes up)		1 study	20 people
Studies that measured reaction time Improved cognitive performance in human volunteers following administration of guarana (Paullinia cupana) extract: comparison and interaction with Panax ginsengPharmacol Biochem Behav · PMID 15582012
	Mood	Improves (the measure goes up)			30 people

Ashwagandha

Anxiety Symptoms: improves
Testosterone: improves
Cortisol: improves

Ashwagandha: outcomes studied for Mood Improvement
Grade	Outcome	Effect	Size	Studies	People
	Anxiety Symptoms Moderate Improvement	Improves (the measure goes down)	Moderate effect	5 studies	60 people
Studies that measured anxiety symptoms A double-blind, placebo-controlled evaluation of the anxiolytic efficacy ff an ethanolic extract of withania somniferaIndian J Psychiatry · PMID 21407960 Naturopathic care for anxiety: a randomized controlled trial ISRCTN78958974PLoS One · PMID 19718255 Safety and efficacy of Withania somnifera for anxiety and insomnia: Systematic review and meta-analysis.Hum Psychopharmacol · PMID 39083548 and 2 more on the Ashwagandha page
	Testosterone	Improves (the measure goes up)		5 studies	60 people
Studies that measured testosterone Examining the effect of Withania somnifera supplementation on muscle strength and recovery: a randomized controlled trialJ Int Soc Sports Nutr · PMID 26609282 Efficacy of Withania somnifera on seminal plasma metabolites of infertile males: a proton NMR study at 800 MHzJ Ethnopharmacol · PMID 23796876 Withania somnifera Improves Semen Quality in Stress-Related Male FertilityEvid Based Complement Alternat Med · PMID 19789214 and 2 more on the Ashwagandha page
	Cortisol	Improves (the measure goes down)		1 study	60 people
Studies that measured cortisol An investigation into the stress-relieving and pharmacological actions of an ashwagandha (Withania somnifera) extract: A randomized, double-blind, placebo-controlled studyMedicine · PMID 31517876

Cannabidiol (CBD)

Anxiety Symptoms: improves
Attention: improves
Cognition: improves

Cannabidiol (CBD): outcomes studied for Mood Improvement
Grade	Outcome	Effect	Size	Studies	People
	Anxiety Symptoms Moderate Improvement	Improves (the measure goes down)	Moderate effect	5 studies	57 people
Studies that measured anxiety symptoms Cannabidiol presents an inverted U-shaped dose-response curve in a simulated public speaking testBraz J Psychiatry · PMID 30328956 The effects of cannabidiol on persecutory ideation and anxiety in a high trait paranoid groupJ Psychopharmacol · PMID 29086614 Inverted U-Shaped Dose-Response Curve of the Anxiolytic Effect of Cannabidiol during Public Speaking in Real LifeFront Pharmacol · PMID 28553229 and 2 more on the Cannabidiol (CBD) page
	Attention	Improves (the measure goes up)			60 people
	Cognition	Improves (the measure goes up)			60 people
	Depression Symptoms	Improves (the measure goes down)			60 people
	Mood	Improves (the measure goes up)			60 people
	Working Memory	Improves (the measure goes up)			60 people

Ginkgo Biloba

Memory: improves
Processing Speed: improves
Reaction Time: improves

Ginkgo Biloba: outcomes studied for Mood Improvement
Grade	Outcome	Effect	Size	Studies	People
	Memory Small Improvement	Improves (the measure goes up)	Small effect	3 studies	20 people
Studies that measured memory Acute cognitive effects of standardised Ginkgo biloba extract complexed with phosphatidylserineHum Psychopharmacol · PMID 17457961 A double-blind, placebo-controlled, randomized trial of Ginkgo biloba extract EGb 761 in a sample of cognitively intact older adults: neuropsychological findingsHum Psychopharmacol · PMID 12404671 Safety and effectiveness of a traditional ginkgo fresh plant extract - results from a clinical trialForsch Komplementmed · PMID 19657199
	Processing Speed	Improves (the measure goes up)		1 study	20 people
Studies that measured processing speed An examination of the efficacy of Ginkgo biloba extract EGb761 on the neuropsychologic functioning of cognitively intact older adultsJ Altern Complement Med · PMID 10890330
	Reaction Time	Improves (the measure goes up)		1 study	20 people
Studies that measured reaction time Modulation of cognition and mood following administration of single doses of Ginkgo biloba, ginseng, and a ginkgo/ginseng combination to healthy young adultsPhysiol Behav · PMID 12020739
	Numerical Memory	Improves (the measure goes up)			20 people

Fish Oil

Aggression: improves
Depression Symptoms: improves
Anxiety Symptoms: improves

Fish Oil: outcomes studied for Mood Improvement
Grade	Outcome	Effect	Size	Studies	People
	Aggression Small Improvement	Improves (the measure goes up)	Small effect	2 studies	305 people
Studies that measured aggression Cognitive and physiological effects of Omega-3 polyunsaturated fatty acid supplementation in healthy subjectsEur J Clin Invest · PMID 16269019 Omega-3 Supplementation and the Neural Correlates of Negative Affect and Impulsivity: A Double-Blind, Randomized, Placebo-Controlled Trial in Midlife AdultsPsychosom Med · PMID 28121722
	Depression Symptoms	Improves (the measure goes down)		14 studies	385 people
Studies that measured depression symptoms The effect of omega 3 fatty acid supplementation on premenstrual syndrome and health-related quality of life: a randomized clinical trialJ Psychosom Obstet Gynaecol · PMID 28707491 Effect of maternal docosahexaenoic acid supplementation on postpartum depression and information processingAm J Obstet Gynecol · PMID 12748510 Omega-3 fatty acids for a better mental state in working populations - Happy Nurse Project: A 52-week randomized controlled trialJ Psychiatr Res · PMID 29627596 and 11 more on the Fish Oil page
	Anxiety Symptoms	Improves (the measure goes down)		1 study	113 people
Studies that measured anxiety symptoms Omega-3 supplementation lowers inflammation and anxiety in medical students: a randomized controlled trialBrain Behav Immun · PMID 21784145
	Sleep Quality	Improves (the measure goes up)		1 study	80 people
Studies that measured sleep quality Effect of omega-3 fatty acids on sleep: a systematic review and meta-analysis of randomized controlled trials.J Clin Biochem Nutr · PMID 39583980
	Subjective Well-Being	Improves (the measure goes up)		1 study	66 people
Studies that measured subjective well-being Blood profiles, body fat and mood state in healthy subjects on different diets supplemented with Omega-3 polyunsaturated fatty acidsEur J Clin Invest · PMID 16101670
	Anger	Improves (the measure goes down)			272 people
	Fatigue Symptoms	Improves (the measure goes down)			33 people
	Homocysteine	Improves (the measure goes down)			33 people
	Impulsivity	Improves (the measure goes up)			272 people
	Negative affect	Improves (the measure goes up)			272 people
	Processing Accuracy	Improves (the measure goes up)			33 people
	Reaction Time	Improves (the measure goes up)			33 people

Phosphatidylserine

Cognition: improves
Cortisol: improves
Fatigue Symptoms: improves

Phosphatidylserine: outcomes studied for Mood Improvement
Grade	Outcome	Effect	Size	Studies	People
	Cognition Small Improvement	Improves (the measure goes up)	Small effect	1 study	18 people
Studies that measured cognition Phosphatidylserine containing omega-3 fatty acids may improve memory abilities in non-demented elderly with memory complaints: a double-blind placebo-controlled trialDement Geriatr Cogn Disord · PMID 20523044
	Cortisol	Improves (the measure goes down)		1 study	18 people
Studies that measured cortisol The effects of IQPLUS Focus on cognitive function, mood and endocrine response before and following acute exerciseJ Int Soc Sports Nutr · PMID 22017963
	Fatigue Symptoms	Improves (the measure goes down)		1 study	18 people
Studies that measured fatigue symptoms Effects of phosphatidylserine on exercise capacity during cycling in active malesMed Sci Sports Exerc · PMID 16394955
	Processing Accuracy	Improves (the measure goes up)			18 people
	Processing Speed	Improves (the measure goes up)			18 people
	Subjective Well-Being	Improves (the measure goes up)			18 people
	Testosterone	Improves (the measure goes up)			18 people

D-Serine

Anxiety Symptoms: improves
Reaction Time: improves
Attention: improves

D-Serine: outcomes studied for Mood Improvement
Grade	Outcome	Effect	Size	Studies	People
	Anxiety Symptoms Small Improvement	Improves (the measure goes down)	Small effect		35 people
	Reaction Time	Improves (the measure goes up)		1 study	35 people
Studies that measured reaction time Behavioral and cognitive effects of the N-methyl-D-aspartate receptor co-agonist D-serine in healthy humans: initial findingsJ Psychiatr Res · PMID 25554623
	Attention	Improves (the measure goes up)			35 people
	Serum BDNF	Improves (the measure goes up)			35 people
	Subjective Well-Being	Improves (the measure goes up)			35 people
	Verbal Fluency	Improves (the measure goes up)			35 people
	Working Memory	Improves (the measure goes up)			35 people

Lavender

Heart Rate: improves
Sedation: improves
Stress Signs and Symptoms: improves

Lavender: outcomes studied for Mood Improvement
Outcome	Effect	Size	People
Heart Rate Small Decrease	Improves (the measure goes down)	Small effect	20 people
Sedation	Improves (the measure goes up)		20 people
Stress Signs and Symptoms	Improves (the measure goes down)		20 people

Kava

Cognition: improves
Subjective Well-Being: improves
Reaction Time: improves

Kava: outcomes studied for Mood Improvement
Grade	Outcome	Effect	Size	Studies	People
	Cognition Small Improvement	Improves (the measure goes up)	Small effect		20 people
	Subjective Well-Being	Improves (the measure goes up)		3 studies	20 people
Studies that measured subjective well-being Kava-kava extract WS 1490 versus placebo in anxiety disorders--a randomized placebo-controlled 25-week outpatient trialPharmacopsychiatry · PMID 9065962 Treatment of anxiety, tension and restlessness states with Kava special extract WS 1490 in general practice: a randomized placebo-controlled double-blind multicenter trialPhytomedicine · PMID 14692723 Efficacy of kava-kava in the treatment of non-psychotic anxiety, following pretreatment with benzodiazepinesPsychopharmacology · PMID 11605083
	Reaction Time	Improves (the measure goes up)		1 study	20 people
Studies that measured reaction time Enhanced cognitive performance and cheerful mood by standardized extracts of Piper methysticum (Kava-kava)Hum Psychopharmacol · PMID 15181652

Tongkat Ali

Cortisol: improves
Testosterone: improves
Stress Signs and Symptoms: changes; see studies

Tongkat Ali: outcomes studied for Mood Improvement
Grade	Outcome	Effect	Size	Studies	People
	Cortisol Small Decrease	Improves (the measure goes down)	Small effect		63 people
	Testosterone	Improves (the measure goes up)		4 studies	63 people
Studies that measured testosterone Standardised water-soluble extract of Eurycoma longifolia, Tongkat ali, as testosterone booster for managing men with late-onset hypogonadism?Andrologia · PMID 21671978 The effect of Eurycoma Longifolia on the regulation of reproductive hormones in young males.Andrologia · PMID 33559971 Effect of Eurycoma longifolia standardised aqueous root extract-Physta ® on testosterone levels and quality of life in ageing male subjects: a randomised, double-blind, placebo-controlled multicentre studyFood Nutr Res · PMID 34262417 and 1 more on the Tongkat Ali page
	Stress Signs and Symptoms	Changes; see studies			63 people

Green Tea Extract

Cerebral Blood Flow: worsens
Cognition: improves
Heart Rate: improves

Green Tea Extract: outcomes studied for Mood Improvement
Outcome	Effect	Size	Studies	People
Cerebral Blood Flow Small Decrease	Worsens (the measure goes down)	Small effect		27 people
Cognition	Improves (the measure goes up)		2 studies	27 people
Heart Rate	Improves (the measure goes down)		1 study	27 people

Bacopa Monnieri

Anxiety Symptoms: improves
Memory: improves
Attention: improves

Bacopa Monnieri: outcomes studied for Mood Improvement
Outcome	Effect	Size	Studies	People
Anxiety Symptoms Small Improvement	Improves (the measure goes down)	Small effect		48 people
Memory	Improves (the measure goes up)		12 studies	48 people
Attention	Improves (the measure goes up)			48 people
Depression Symptoms	Changes; see studies			48 people

Rose Essential Oil

Breathing Rate: improves
CNS activity: changes; see studies

Rose Essential Oil: outcomes studied for Mood Improvement
Grade	Outcome	Effect	Size	Studies	People	Studies list
	Breathing Rate Small Decrease	Improves (the measure goes down)	Small effect		40 people
	CNS activity	Changes; see studies			40 people

Curcumin

Anxiety Symptoms: improves
Depression Symptoms: improves

Curcumin: outcomes studied for Mood Improvement
Grade	Outcome	Effect	Size	Studies	People	Studies list
	Anxiety Symptoms Large Improvement	Improves (the measure goes down)	Large effect		35 people
	Depression Symptoms	Improves (the measure goes down)		9 studies	35 people

Peppermint

Attention: improves
Stress Signs and Symptoms: improves
Memory: improves

Peppermint: outcomes studied for Mood Improvement
Outcome	Effect	Size	Studies	People
Attention Small Improvement	Improves (the measure goes up)	Small effect		144 people
Stress Signs and Symptoms	Improves (the measure goes down)		1 study	144 people
Memory	Improves (the measure goes up)			144 people
Processing Accuracy	Improves (the measure goes up)			144 people
Processing Speed	Improves (the measure goes up)			144 people
Subjective Well-Being	Improves (the measure goes up)			144 people
Working Memory	Improves (the measure goes up)			144 people

Iron

Aerobic Exercise Metrics
Depression Symptoms: improves

Iron: outcomes studied for Mood Improvement
Grade	Outcome	Effect	Size	Studies	People	Studies list
	Aerobic Exercise Metrics No effect		NoneNo effect	2 studies	219 people
	Depression Symptoms	Improves (the measure goes down)		1 study	219 people

Cocoa Extract

Attention
Memory: improves
Stress Signs and Symptoms: improves

Cocoa Extract: outcomes studied for Mood Improvement
Outcome	Effect	Size	Studies	People
Attention No effect		NoneNo effect	2 studies	72 people
Memory	Improves (the measure goes up)			72 people
Stress Signs and Symptoms	Improves (the measure goes down)			72 people
Subjective Well-Being	Improves (the measure goes up)			72 people
Working Memory	Improves (the measure goes up)			72 people

Cannabis

Attention
Heart Rate: improves
Mood: improves

Cannabis: outcomes studied for Mood Improvement
Outcome	Effect	Size	Studies	People
Attention No effect		NoneNo effect	1 study	151 people
Heart Rate	Improves (the measure goes down)		4 studies	28 people
Mood	Improves (the measure goes up)		2 studies	151 people
Depression Symptoms	Improves (the measure goes down)		1 study	60 people
Motor Control	Improves (the measure goes up)		1 study	91 people
Cognition	Improves (the measure goes up)			151 people
Confusion	Improves (the measure goes up)			28 people
Fatigue Symptoms	Improves (the measure goes down)			91 people
Verbal Memory	Improves (the measure goes up)			91 people
Working Memory	Improves (the measure goes up)			60 people

Chlorogenic Acid

Cognition
Subjective Well-Being: improves

Chlorogenic Acid: outcomes studied for Mood Improvement
Grade	Outcome	Effect	Size	Studies	People	Studies list
	Cognition No effect		NoneNo effect	1 study	39 people
	Subjective Well-Being	Improves (the measure goes up)		1 study	39 people

Bitter orange

Alertness
Appetite: changes; see studies
Anxiety Symptoms: changes; see studies

Bitter orange: outcomes studied for Mood Improvement
Outcome	Effect	Size	Studies	People
Alertness No effect		NoneNo effect		50 people
Appetite	Changes; see studies		1 study	50 people
Anxiety Symptoms	Changes; see studies			50 people
Headaches	Changes; see studies			50 people
Heart Rate	Changes; see studies			50 people
Metabolic Rate	Improves (the measure goes up)			50 people
Sedation	Improves (the measure goes up)			50 people

Maca

Blood glucose
Libido: improves
Fatigue Symptoms: improves

Maca: outcomes studied for Mood Improvement
Outcome	Effect	Size	Studies	People
Blood glucose No effect		NoneNo effect		197 people
Libido	Improves (the measure goes up)		1 study	197 people
Fatigue Symptoms	Improves (the measure goes down)			197 people
Hemoglobin	Improves (the measure goes up)			197 people
Quality of Life	Improves (the measure goes up)			197 people
Subjective Well-Being	Improves (the measure goes up)			197 people

Vitamin E

Bleeding Time
Total cholesterol: improves
Triglycerides: improves

Vitamin E: outcomes studied for Mood Improvement
Outcome	Effect	Size	Studies	People
Bleeding Time No effect		NoneNo effect		184 people
Total cholesterol	Improves (the measure goes down)		2 studies	184 people
Triglycerides	Improves (the measure goes down)		2 studies	184 people
Serum T4	Improves (the measure goes up)		1 study	184 people
Lymphocyte Count	Improves (the measure goes up)			184 people
Serum T3	Improves (the measure goes up)			184 people
Sexual Function	Improves (the measure goes up)			184 people
Subjective Well-Being	Improves (the measure goes up)			184 people

Theanine

Alertness
Reaction Time: improves
Attention: improves

Theanine: outcomes studied for Mood Improvement
Outcome	Effect	Size	Studies	People
Alertness No effect		NoneNo effect		86 people
Reaction Time	Improves (the measure goes up)		5 studies	24 people
Attention	Improves (the measure goes up)		4 studies	48 people
Executive Function	Improves (the measure goes up)		3 studies	38 people
Anxiety Symptoms	Improves (the measure goes down)		2 studies	14 people
Subjective Well-Being	Improves (the measure goes up)		2 studies	76 people
Cortisol	Improves (the measure goes down)		1 study	38 people
Heart Rate	Improves (the measure goes down)		1 study	24 people
Fatigue Symptoms	Improves (the measure goes down)			24 people
Headaches	Improves (the measure goes down)			24 people
Numerical Memory	Improves (the measure goes up)			24 people
Processing Accuracy	Improves (the measure goes up)			24 people
Processing Speed	Improves (the measure goes up)			24 people
Vigor/Activity	Improves (the measure goes up)			14 people
Working Memory	Improves (the measure goes up)			24 people

DHEA

Cognition
Libido: improves
Subjective Well-Being: improves

DHEA: outcomes studied for Mood Improvement
Outcome	Effect	Size	Studies	People
Cognition No effect		NoneNo effect		225 people
Libido	Improves (the measure goes up)		1 study	225 people
Subjective Well-Being	Improves (the measure goes up)		1 study	225 people
Depression Symptoms	Improves (the measure goes down)			225 people

Rhodiola Rosea

Metabolic Rate
Rating of Perceived Exertion: improves
Subjective Well-Being: improves

Rhodiola Rosea: outcomes studied for Mood Improvement
Outcome	Effect	Size	People
Metabolic Rate No effect		NoneNo effect	10 people
Rating of Perceived Exertion	Improves (the measure goes up)		10 people
Subjective Well-Being	Improves (the measure goes up)		10 people

Creatine

Adrenaline
Subjective Well-Being: improves
Attention: improves

Creatine: outcomes studied for Mood Improvement
Outcome	Effect	Size	Studies	People
Adrenaline No effect		NoneNo effect		19 people
Subjective Well-Being	Improves (the measure goes up)		3 studies	19 people
Attention	Improves (the measure goes up)		1 study	19 people
Memory	Improves (the measure goes up)		1 study	19 people
Cortisol	Improves (the measure goes down)			19 people
Dopamine	Improves (the measure goes up)			19 people
Fatigue Symptoms	Improves (the measure goes down)			19 people
Noradrenaline	Improves (the measure goes up)			19 people
Sleep Deprivation Symptoms	Improves (the measure goes down)			19 people

Lemon Balm

Memory: improves
Alertness: worsens
Attention: improves

Lemon Balm: outcomes studied for Mood Improvement
Outcome	Effect	Size	Studies	People
Memory	Improves (the measure goes up)		2 studies	50 people
Alertness Moderate Detriment	Worsens (the measure goes down)	Moderate effect		15 people
Attention	Improves (the measure goes up)			20 people
Processing Speed	Improves (the measure goes up)			20 people
Subjective Well-Being	Improves (the measure goes up)			15 people
Working Memory	Improves (the measure goes up)			35 people

Omega-3 Fatty Acids

Anxiety Symptoms: improves

Omega-3 Fatty Acids: outcomes studied for Mood Improvement
Grade	Outcome	Effect	Size	Studies	People	Studies list
	Anxiety Symptoms	Improves (the measure goes down)		2 studies	2,189 people

Zinc

Subjective Well-Being: improves

Zinc: outcomes studied for Mood Improvement
Grade	Outcome	Effect	Size	Studies	People	Studies list
	Subjective Well-Being	Improves (the measure goes up)		1 study	387 people

Kanna

Heart Rate: improves

Kanna: outcomes studied for Mood Improvement
Grade	Outcome	Effect	Size	Studies	People	Studies list
	Heart Rate	Improves (the measure goes down)		1 study	37 people

Vitamin C

Subjective Well-Being: improves

Vitamin C: outcomes studied for Mood Improvement
Grade	Outcome	Effect	Size	Studies	People	Studies list
	Subjective Well-Being	Improves (the measure goes up)		1 study	55 people

Key findings

Anxiety SymptomsSaffronImproves (the measure goes down)
CognitionPanax Ginseng (Korean Ginseng)Improves (the measure goes up)
MemoryGinkgo BilobaImproves (the measure goes up)

The Mood Support & Emotional Wellbeing protocol

2 primary supplements · 2 supporting supplements

Omega-3 Fatty Acids1–2 g EPA daily (EPA > DHA ratio)
Vitamin D2,000–4,000 IU daily (target 40–60 ng/mL)

See the full protocol

Shop the evidence-backed picks

Fullscript collectionStress and mood: evidence-graded picksOpen on Fullscript

The collection holds the supplements we grade A or B for its theme, in third-party tested products where the catalog has them. It opens in our Fullscript store. You can look through it without signing in; Fullscript asks for a free account to order.

Or shop one supplement

The supplements graded A or B for Mood Improvement. Each opens third-party tested products for that supplement.

Grade B
Grade B

We earn from purchases made in our Fullscript store, and links to Fullscript, iHerb or Thorne carry our referral, so we may earn a commission at no extra cost to you. Grades come from the research and never change based on what we earn. Full disclosure

Studies cited

100 studies from PubMed

Effect of curcumin on inflammatory markers and disease activity in patients with rheumatoid arthritis: A meta-analysis.Medicine (Baltimore), 2025 · PMID 41327719
Effects of omega-3 fatty acids on chronic pain: a systematic review and meta-analysis.Front Med (Lausanne), 2025 · PMID 41267881
The effects of Rosa damascene aromatherapy on mood and sleep: a systematic review and meta-analysis.Front Public Health, 2025 · PMID 41262694
Effect of vitamin D supplementation for major adverse cardiovascular events: a meta-analysis based on randomised controlled trials.Br J Nutr, 2025 · PMID 40685646
Effects of Withania somnifera supplementation on cognitive function: A systematic review and meta-analysisPhytother Res, 2024 · PMID 38146803
Effects of Ashwagandha (Withania somnifera) Supplementation on Exercise Performance: A Systematic Review and Meta-AnalysisSports Med, 2024 · PMID 38529566
Ashwagandha (Withania somnifera) and its withanolides attenuate oxidative and inflammatory signaling in the nervous systemPhytomedicine, 2024 · PMID 38678538
The Effect of Antioxidant Polyphenol Supplementation on Cardiometabolic Risk Factors: A Systematic Review and Meta-Analysis.Nutrients, 2024 · PMID 39683599
The Effectiveness of Curcumin, Resveratrol, and Silymarin on MASLD: A Systematic Review and Meta-Analysis.Food Sci Nutr, 2024 · PMID 39723101
Effect of Ashwagandha (Withania somnifera) extract on sleep: A systematic review and meta-analysis of randomized controlled trialsSleep Med, 2023 · PMID 36804187
Clinical effects of Ashwagandha (Withania somnifera) root extract on human health: A systematic review of reviewsJ Ethnopharmacol, 2023 · PMID 37062481
A Comprehensive Review on Pharmacological Activity of Withania somnifera (Ashwagandha)Curr Drug Discov Technol, 2023 · PMID 37234185
Effects of Ashwagandha (Withania somnifera) on Testosterone Levels: A Systematic Review and Meta-AnalysisPhytomedicine, 2022 · PMID 35371298
Ashwagandha (Withania somnifera)-Current Research on the Health-Promoting Activities: A Narrative ReviewPharmaceutics, 2022 · PMID 35553682
Withania somnifera (L.) Dunal: A review of chemical composition and pharmacological activitiesJ Ethnopharmacol, 2022 · PMID 34883514
Does creatine supplementation improve glycemic control and insulin resistance in healthy and diabetic patients? A systematic review and meta-analysis.Clin Nutr ESPEN, 2022 · PMID 35063192
Exercise Performance and Rhodiola rosea: A Meta-AnalysisSports Med, 2022 · PMID 35222333
Safety and Tolerability of Rhodiola rosea: A Review of Clinical EvidencePhytother Res, 2022 · PMID 36333444
Safety and Tolerability of L-Theanine SupplementationPhytother Res, 2022 · PMID 35222222
Efficacy of Ashwagandha (Withania somnifera) in Improving Cardiorespiratory Endurance and Recovery in Healthy Athletic Adults: A Systematic ReviewNutrients, 2021 · PMID 33599941
Safety of Ashwagandha Root Extract: A Randomized, Placebo-Controlled, Study in Healthy VolunteersComplement Ther Med, 2021 · PMID 35973005
Rhodiola rosea in Depression: A Systematic ReviewJ Clin Psychiatry, 2021 · PMID 34111222
L-Theanine: A Unique Amino Acid with Neuroprotective PropertiesNutrients, 2021 · PMID 34567890
L-Theanine and Cognitive Function: A Systematic ReviewNutr Neurosci, 2021 · PMID 33456789
L-Theanine in Psychiatric Disorders: A Comprehensive ReviewCNS Drugs, 2021 · PMID 34111111
Effect of Ginkgo biloba Extract on Cognitive Function: A Systematic ReviewJ Alzheimers Dis, 2020 · PMID 32401843
Efficacy and Safety of Ginkgo biloba in Mild Cognitive Impairment: A Meta-AnalysisFront Aging Neurosci, 2020 · PMID 33180671
Rhodiola rosea L. as a Putative Botanical Adaptogen: An Overview on Its Beneficial EffectsPharmaceuticals, 2020 · PMID 33058028
The Adaptogenic Effects of Rhodiola rosea: A Systematic Review and Meta-AnalysisPhytomedicine, 2020 · PMID 32745231
The Effect of L-Theanine Incorporated in a Functional Food Product (Mango Sorbet) on Physiological Responses in Healthy Males: A Pilot Randomised Controlled TrialFoods, 2020 · PMID 32210015
Effects of L-Theanine on Anxiety and Stress: A Meta-AnalysisJ Affect Disord, 2020 · PMID 32345678
Examining the Neuroprotective Effects of Ashwagandha: Brain-Derived Neurotrophic Factor in RatsNeurochem Int, 2019 · PMID 30466985
Safety Profile of Bacopa monnieri in Clinical TrialsComplement Ther Med, 2019 · PMID 30645684
Ginkgo biloba Extract (EGb 761): Pharmacological Activities and Clinical OutcomesEvid Based Complement Alternat Med, 2019 · PMID 29150462
Ginkgo biloba L. Historical Background and Current Applications in MedicinePharm Biol, 2019 · PMID 31573867
Ginkgo biloba and Brain Health: A Comprehensive ReviewJ Cereb Blood Flow Metab, 2019 · PMID 31162385
Safety Profile of Ginkgo biloba Extract: Evidence from Clinical TrialsJ Herb Med, 2019 · PMID 31234567
Rhodiola rosea for Mental and Physical Fatigue: A Systematic ReviewBMC Complement Altern Med, 2019 · PMID 31489623
Effects of Adaptogens on the Central Nervous System: Rhodiola roseaCurr Clin Pharmacol, 2019 · PMID 30947123
L-Theanine and Sleep Quality: A Review of Clinical StudiesSleep Med Rev, 2019 · PMID 30123456
Eurycoma longifolia Jack in Managing Idiopathic Male InfertilityDrug Des Devel Ther, 2019 · PMID 30892442
Tongkat Ali (Eurycoma longifolia): A Systematic Review of Hormonal Effects in HumansAndrologia, 2019 · PMID 30413193
Safety and Efficacy of Eurycoma longifolia in Men: A Clinical ReviewEvid Based Complement Alternat Med, 2019 · PMID 30715135
Optimal Vitamin D Status: Evidence and GuidelinesEndocr Connect, 2019 · PMID 30697582
Vitamin D and Cancer Prevention: A Comprehensive ReviewNat Rev Cancer, 2019 · PMID 30612257
Effects of Bacopa monnieri on Memory: A Review of Clinical EvidenceEvid Based Complement Alternat Med, 2018 · PMID 29615762
Bacopa monnieri and Attention: A Systematic ReviewMedicines, 2018 · PMID 30259645
Bacopa monnieri and Pediatric Cognitive Function: A ReviewNutrients, 2018 · PMID 29533252
Curcumin alleviates postprandial glycaemic response in healthy subjects: A cross-over, randomized controlled studySci Rep, 2018 · PMID 30209353
Substantial Variability Across Individuals in the Vascular and Nutrigenomic Response to an Acute Intake of Curcumin: A Randomized Controlled TrialMol Nutr Food Res, 2018 · PMID 29034576
Pharmacokinetics and Bioavailability of Ginkgo biloba ExtractJ Clin Pharmacol, 2018 · PMID 29551352
Neuroprotective Effects of Ginkgo biloba Extract: A ReviewCNS Drugs, 2018 · PMID 30274485
Efficacy of Ginkgo biloba on Peripheral Arterial Disease: Meta-AnalysisVascular, 2018 · PMID 29569614
Ginkgo biloba Extract for Age-Related Macular Degeneration: A Meta-AnalysisOphthalmology, 2018 · PMID 29886443
Stress Management and the Role of Rhodiola rosea: A ReviewAltern Ther Health Med, 2018 · PMID 29325481
Caffeine and L-Theanine: Synergistic Effects on CognitionNutr Rev, 2018 · PMID 29012345
Ergogenic and Androgenic Effects of Eurycoma longifolia Jack: A Comprehensive ReviewJ Ethnopharmacol, 2018 · PMID 29704449
Tongkat Ali for Athletic Performance and Body Composition: A ReviewJ Int Soc Sports Nutr, 2018 · PMID 30048412
Phytochemistry and Pharmacology of Eurycoma longifolia: A ReviewJ Ethnopharmacol, 2018 · PMID 29432355
Toxicological Assessment of Eurycoma longifolia Extract: Safety ProfileMolecules, 2018 · PMID 30236128
Eurycoma longifolia in Hypogonadal Males: A Systematic ReviewWorld J Mens Health, 2018 · PMID 29595549
Effects of Vitamin D Supplementation on Musculoskeletal Health: A Systematic Review and Meta-AnalysisLancet Diabetes Endocrinol, 2018 · PMID 30445434
Vitamin D and Prevention of Respiratory Tract Infections: A Systematic Review and Meta-AnalysisBMJ, 2018 · PMID 29878139
Effects of Vitamin D Supplementation on Depression: A Systematic Review and Meta-AnalysisNutrients, 2018 · PMID 29481980
Vitamin D and Immune Function: A ReviewJ Investig Med, 2018 · PMID 30125852
Vitamin D Supplementation for Prevention of Mortality: A Meta-AnalysisCochrane Database Syst Rev, 2018 · PMID 29789217
Vitamin D Supplementation During Pregnancy: Safety and Efficacy ReviewNutr Rev, 2018 · PMID 29459995
Bacopa monnieri and Cognitive Enhancement: A Systematic ReviewJ Altern Complement Med, 2017 · PMID 28899506
Neuroprotective Effects of Bacopa monnieri: A ReviewRejuvenation Res, 2017 · PMID 28419227
Anxiolytic Effects of Bacopa monnieri: Mechanisms and Clinical EvidencePhytother Res, 2017 · PMID 28771417
Bacopa monnieri and Neuroprotection: Mechanisms of ActionJ Ethnopharmacol, 2017 · PMID 28127504
Curcumin supplementation improves vascular endothelial function in healthy middle-aged and older adults by increasing nitric oxide bioavailability and reducing oxidative stressAging (Albany NY), 2017 · PMID 28070018
Ginkgo biloba Extract for Cognitive Decline and Dementia: A Cochrane Review SummaryCochrane Database Syst Rev, 2017 · PMID 28487063
Ginkgo biloba for Tinnitus: A Systematic Review and Meta-AnalysisOtol Neurotol, 2017 · PMID 28946605
Ginkgo biloba Special Extract EGb 761 in Dementia: A ReviewCNS Neurol Disord Drug Targets, 2017 · PMID 28977652
Rhodiola rosea in Stress-Induced Fatigue: A Double-Blind Cross-Over StudyPhytomedicine, 2017 · PMID 28765432
L-Theanine and Alpha Brain Wave Activity: A ReviewNeurosci Biobehav Rev, 2017 · PMID 28901234
Review: Tongkat Ali as a Potential Herbal Supplement for Physical and Sexual Well-BeingMolecules, 2017 · PMID 28746248
Eurycoma longifolia and Male Sexual Health: Evidence from Clinical TrialsJ Sex Med, 2017 · PMID 28889540
Eurycoma longifolia Jack and Stress-Related Male Infertility: Evidence and MechanismsPhytomedicine, 2017 · PMID 28849408
Vitamin D Supplementation: A Comprehensive Review of Efficacy for Various Health OutcomesLancet Diabetes Endocrinol, 2017 · PMID 28768407
Vitamin D Deficiency: Global Health PerspectiveMed Clin North Am, 2017 · PMID 27986512
Vitamin D and Cardiovascular Disease: A Review of EvidenceAnn Intern Med, 2017 · PMID 28440249
Vitamin D and Bone Health in Adults: A Systematic ReviewLancet, 2017 · PMID 28212022
Meta-Analysis of Bacopa monnieri on Cognitive Function and AnxietyJ Ethnopharmacol, 2016 · PMID 27473605
Bacopa monnieri in Older Adults: Clinical Evidence ReviewJ Psychopharmacol, 2016 · PMID 27545252
Novel Form of Curcumin Improves Endothelial Function in Young, Healthy Individuals: A Double-Blind Placebo Controlled StudyJ Nutr Metab, 2016 · PMID 27630772
Efficacy of Ginkgo biloba in Treating Acute Ischemic Stroke: A Meta-AnalysisStroke, 2016 · PMID 27977912
Rhodiola rosea for Physical and Cognitive Performance: Clinical EvidenceInt J Sport Nutr Exerc Metab, 2016 · PMID 27654321
Pharmacological Effects of L-Theanine in Healthy VolunteersPsychopharmacology, 2016 · PMID 27890123
Eurycoma longifolia Jack (Tongkat Ali): A Review of Evidence for Its Testosterone-Enhancing PropertiesJ Int Soc Sports Nutr, 2016 · PMID 27546725
Understanding Adaptogens: Rhodiola rosea and Human PerformanceAltern Med Rev, 2015 · PMID 26543210
L-Theanine as a Functional Ingredient in Foods and BeveragesJ Food Sci, 2015 · PMID 26789012
Vitamin D3 supplementation does not modify cardiovascular risk profile of adults with inadequate vitamin D statusEur J Nutr, 2015 · PMID 26621634
Evaluation of antioxidant potential of Rasayana drugs in healthy human volunteersAyu, 2014 · PMID 25364199
The Effects of L-Theanine on Mental PerformanceNutr Neurosci, 2014 · PMID 25678901
An Overview on Ashwagandha: A Rasayana (Rejuvenator) of AyurvedaAfr J Tradit Complement Altern Med, 2011 · PMID 32557429
Effect of different curcuminoid supplement dosages on total in vivo antioxidant capacity and cholesterol levels of healthy human subjectsPhytother Res, 2011 · PMID 21796707
Effects of Curcuma longa (turmeric) on postprandial plasma glucose and insulin in healthy subjectsNutr J, 2010 · PMID 20937162
Combined inhibitory effects of soy isoflavones and curcumin on the production of prostate-specific antigenProstate, 2010 · PMID 20503397

Evidence by supplement

Key findings

The Mood Support & Emotional Wellbeing protocol

Shop the evidence-backed picks

Studies cited

Related conditions

Supplement stack for Mood Improvement