1. Rhodiola rosea
- Stress Reduction: Rhodiola is an adaptogen, meaning it helps the body adapt to stress. It modulates the stress response by balancing cortisol levels, reducing the effects of chronic stress.
- Mood Support: It can increase the levels of neurotransmitters like serotonin and dopamine, which are essential for regulating mood.
- Energy and Focus: Rhodiola may help combat fatigue, improve mental clarity, and enhance resilience during stressful times.
2. Bacopa monnieri
- Cognitive Enhancer: Bacopa is known for improving memory and cognitive function, which can support a sense of clarity and reduce mental fog that often accompanies low mood.
- Anxiety Reduction: It has anxiolytic properties, which help alleviate anxiety by modulating GABA and serotonin systems in the brain.
- Antioxidant Effects: Bacopa’s antioxidant properties protect the brain from oxidative stress, which is linked to mood disorders.
3. Ashwagandha (Withania somnifera)
- Stress and Anxiety Relief: Ashwagandha is well-known for its calming effects on the nervous system. It reduces cortisol levels, helping with stress and anxiety.
- Mood Stabilization: It has been shown to improve symptoms of depression and promote emotional stability.
- Energy and Sleep: Ashwagandha supports better sleep quality and can combat the fatigue and lethargy associated with mood imbalances.
4. They Work Synergistically
- Stress Regulation: Together, these herbs can provide a comprehensive approach to stress management, which is critical for improving mood.
- Cognitive and Emotional Balance: The combination supports both cognitive clarity (bacopa and rhodiola) and emotional resilience (ashwagandha and rhodiola).
- Neurotransmitter Support: Each herb contributes to a healthy balance of neurotransmitters, which play a central role in mood regulation.
A supplement combining rhodiola, bacopa, and ashwagandha can be helpful for mood because each of these adaptogenic herbs has unique properties that support mental health and emotional well-being. Here’s how they contribute:
- Stress Regulation: Together, these herbs can provide a comprehensive approach to stress management, which is critical for improving mood.• Cognitive and Emotional Balance: The combination supports both cognitive clarity (bacopa and rhodiola) and emotional resilience (ashwagandha and rhodiola).
- Neurotransmitter Support: Each herb contributes to a healthy balance of neurotransmitters, which play a central role in mood regulation.
There’s Real Science Supporting Their Effects on Mood
- Cognitive Enhancement: A 2014 randomized, double-blind, placebo-controlled trial published in Journal of Alternative and Complementary Medicine demonstrated that bacopa improved cognitive processing and reduced anxiety in adults. Participants also reported an uplifted mood.
- Anxiety Reduction: A 2013 study in Phytotherapy Research found that bacopa reduced anxiety and improved cognitive function in participants with mild anxiety. The study linked these effects to bacopa’s ability to modulate serotonin and dopamine systems.
- Antioxidant Effects: Research published in Neurochemical Research (2011) indicated that bacopa’s antioxidant properties protect brain cells from oxidative stress, which is associated with depression and neurodegenerative disorders.
- Stress and Worry: A 2012 double-blind, placebo-controlled study in Indian Journal of Psychological Medicine evaluated ashwagandha in individuals with chronic stress. Those taking ashwagandha had significantly reduced cortisol levels and reported less stress and anxiety compared to the placebo group.
- Mood Enhancement: A 2017 study published in Cureus investigated ashwagandha’s role in mental health. The herb significantly improved low mood, likely through its effects on neurotransmitter balance and stress hormone regulation.
- Sleep and Energy: A 2020 randomized clinical trial in Sleep Medicine showed that ashwagandha improved sleep quality and reduced insomnia, which often contributes to mood disturbances.
Better Together!
A 2018 review in Frontiers in Psychiatry noted that adaptogens, such as rhodiola and ashwagandha (two of the main ingredients in www.4bettermood.com), work together to regulate the stress response and improve resilience to emotional challenges. The authors emphasized their potential for treating mood disorders with fewer side effects compared to pharmaceuticals.
