Feeling stressed, anxious, moody, or low in energy? You’re not alone. What you eat and the nutrients you provide your body play a significant role in how you feel every day. Certain foods and supplements can naturally support improved mood, reduced stress, increased energy, and emotional balance.

In this blog, we will share the top 10 foods and supplements that can give your mood a natural lift.

Fatty Fish & Omega-3s

Fatty fish is packed with omega-3 fatty acids, a group of polyunsaturated fats that play an important role in health. EPA & DHA seem to be the most beneficial forms for mood support and brain health. Studies have found that omega-3s can easily travel through the brain cell membrane and directly interact with molecules associated with mood. Their anti-inflammatory effects may also play a role in reducing symptoms of low mood or sadness.

Food: Salmon, sardines, and mackerel.

Supplement Option: EPA-DHA Omega-3

Dark Chocolate

Dark chocolate has long been known as a natural mood enhancer. It contains flavonoids (antioxidants), magnesium, and mild stimulants like caffeine that support serotonin and endorphin production. High-quality dark chocolate (70% cocoa or higher) may help promote relaxation and feelings of happiness.

Food: Choose at least 70% cocoa for maximum benefits.

Supplement Options: Magnesium Bis-Glycinate Chelate or Organic Cacao Powder

Bananas

Bananas are a convenient and delicious mood-boosting food. They’re rich in vitamin B6, essential for creating neurotransmitters like serotonin, dopamine, and GABA, all key players in emotional stability. Low levels of B6 are often linked to increased anxiety and fatigue.

Foods: Bananas, a sweet source of B6.

Supplement Option: B-Complex

Fermented Foods & Probiotics

The gut-brain connection plays a vital role in emotional health. The gut communicates directly with the brain via the vagus nerve, influencing mood, stress response, and even sleep quality. Supporting gut health with probiotics can help maintain balance and improve emotional wellness.

Foods: Yogurt, kimchi, kombucha, sauerkraut, and kefir.

Supplement Option: Probiotics+™

Leafy Greens

Leafy greens contain a ton of nutrients, such as antioxidants, vitamins, and minerals that help regulate neurotransmitters. Antioxidants, including vitamins A and C, promote protection against brain damage and inflammation that contributes to mood disorders.

Food: Spinach, kale, Swiss chard.

Supplement Option: Multi-Mix Complex™ - Extra Strength

Berries

Berries contain flavonoids that act as powerful antioxidants, reducing inflammation and supporting brain health, which in turn leads to an improved mood. Inflammation and reduced blood flow to the brain have been linked to negative mood. Berries also contain vitamin C, which promotes the production of serotonin.

Food: Blueberries, strawberries, blackberries.

Supplement Options: Vitamin C+™ or Elderberry+™

Nuts & Seeds

Nuts and seeds are excellent sources of healthy fats, magnesium, and tryptophan, a key amino acid used to produce serotonin, the “feel-good” hormone. Nuts and seeds also support melatonin production, which helps regulate sleep, a crucial factor in mood balance.

Foods: Pumpkin seeds, flaxseeds, walnuts, chia seeds.

Supplement Option: Flaxseed Oil

Vitamin D (“The Sunshine Vitamin”)

Vitamin D plays a major role in mood regulation. Low levels are commonly associated with seasonal mood changes and fatigue. Since sunlight exposure helps the body produce vitamin D, supplementation becomes especially important during the fall and winter months.

Foods: Eggs, mushrooms, fortified milk, fortified cheese.

Supplement Option: Vitamin D3

Adaptogens (Ashwagandha & Rhodiola)

Adaptogens are herbs that help the body adapt to stress and promote balance. Adaptogens are known to support emotional stability, energy, and focus.

Foods: Mainly found in herbal form.

Supplement Options: Ashwagandha+™ or Ginseng Complex™

Green Tea & L-Theanine

Green tea contains L-theanine, an amino acid that promotes calm focus and reduces stress without drowsiness. Combined with a gentle dose of caffeine, it supports alertness and relaxation, making it a great option for individuals seeking natural focus, stress balance, and improved mood.

Foods: Green tea (hot or iced) or matcha powder.

Supplement Options: Green Tea Extract or Organic Matcha Powder

Conclusion: Nourish Your Mind, Naturally

Mood and mental well-being are deeply connected to diet and how the body is nourished. From omega-3-rich fish to adaptogens and probiotics, small changes in diet and supplement routine can make a lasting difference in daily energy, focus, and mood.

Explore our collection of Mood Support Supplements and discover ways to support calm, focus, and emotional balance every day. Explore supplement blends such as Depressil™ or 5-HTP™, specially formulated for mood support. 

Your Hispanic American Health Store

Health Hispanica® is a Hispanic-American health store specializing in supplements from Hispanic-American-owned brands such as Natura-Genics® and Yerba Farma®. We strive to provide quality and innovative supplements at fair prices and educate our clients and community on healthy living.

The statements above have not been evaluated by the Food and Drug Administration (FDA). These products are not intended to diagnose, treat, cure, or prevent any disease.