Swipe to the left

Experiencing low or fluctuating mood? Support your nervous system.

Experiencing low or fluctuating mood? Support your nervous system.
By BioCare 6 months ago 4007 Views

The nervous system makes us who we are, enabling us to sense, think, feel, remember, and move. When our nervous system isn’t working well, it can affect our social and emotional wellbeing, as well as our day-to-day performance at work or school. 

Situational factors, past experiences, learned helplessness, dark nights, and a lack of sound nutrition to support our neurotransmitters and nerve cell structure, might predispose us to low mood.   

Are you prone to low mood or mood swings or not feeling motivated or sociable, perhaps coupled with low energy? Do you often feel you need to drink coffee to increase your energy levels and stay focused, or do you feel the urge to have a chocolate bar mid-morning? Or maybe you’ve been craving salty or spicy foods more lately?

You might need support for your mood. 

What drives our mood?

We’re designed to be motivated and have a positive outlook, because it supports our activity and helps us socialise, work, and play together with families, friends, and communities. Mood is dependent on many factors, including being active in daylight and certain neurotransmitters, like serotonin and dopamine. When we produce less of these neurotransmitters, we can feel more lethargic, depressed or apathic.

  • Serotonin (our feel-good brain chemical) is key to our engagement and mood. It contributes to a general feeling of happiness and wellbeing. It also helps to regulate appetite, sleep, memory, and learning.
  • Dopamine (our motivational brain chemical) is the key neurotransmitter responsible for reward-driven learning, behaviour, motivation, and punishment. It is strongly linked to memory, learning and emotion via the amygdalae. It also helps to inhibit pain perception, increase physiological activity, speed up our internal clock and create a preference for novel environments.

What can affect our mood?

Methylation is a key process which helps with the production of these two neurotransmitters. This process requires two key nutrients – folate and vitamin B12. However, if we are deficient in these nutrients, or if we have an MTHFR related genetic variant, then this can lower the levels of serotonin and dopamine. Furthermore, other genetic factors, such as fast-acting Catechol-o-methyltransferase (COMT) or Monoamine oxidase (MAO) enzymes can predispose us to breaking down these neurotransmitters at a faster rate, which means they will be available for a shorter time. Apart from these biological reasons, other factors like imbalanced work-life activity, reduced real world social interaction, information overload and overstimulation from our ‘device-orientated’ existence, oxidative stress, artificial light exposure, reduced exposure to a diverse biological environment, and a fracturing of traditional cultural cohesion, can disrupt our mood and motivation.

What you can do

How can we optimise our nervous function, to help us manage our mood and be productive and creative? How can vitamins, plant extracts and other nutrients in supplements help? Check out the following supplement options and lifestyle tips to support your mood. 

Lifestyle Recommendations

  • Is it normal to be sad? Sometimes, low mood is a signal to us to look after ourselves, slow down, and perhaps review things.
  • Try to ‘reframe’ your thinking, appreciating the small positive things in life possibly in a ‘gratitude journal’.
  • Maintain an active social life – get out with friends at least once a week and laugh together. 
  • Keep your mind active - reading, drawing, playing board games or doing jigsaws are easy ways to stimulate your mind while also helping the body relax.
  • Check your vitamin D levels and get out in daylight for at least 20 minutes per day.
  • Take short walks to reconnect with nature, and try some gentle Yoga, Pilates or a meditation class to help to calm the stress response.
  • Create a sleep routine with a regular sleeping pattern (e.g. 10pm-7am each night) and reduce your evening exposure to electronical devices emitting blue light. A healthy sleep-wake cycle has a significant effect on daytime energy, mood, blood glucose and appetite regulation.

Dietary Recommendations

  • Include plenty of foods that contain B vitamins and magnesium, especially green leafy vegetables, nuts, pulses and seafood.
  • Eat adequate protein levels to stabilise your energy and provide amino acids to make some of the vital neurotransmitters:
  • Tryptophan (a pre-cursor to serotonin): organic turkey, eggs and cheese, tofu, salmon, nuts and seeds.
  • Tyrosine (a pre-cursor to dopamine): organic tofu, chicken, turkey, fish, nuts and seeds, avocados and bananas.
  • Increase your intake of healthy fats. Including foods such as avocado, nuts and seeds, extra virgin olive oil, coconut oil and oily fish such as salmon, mackerel, trout, sardines and anchovies. Healthy fats are needed for cell membranes sensitivity and conductivity of neurotransmitters, and for energy.
  • Reduce or eliminate added sugars, sugary drinks, snacks, and processed foods. Try to eat regularly and before 6pm in the evening, to improve your blood sugar regulation.

Supplement Recommendations


Neuro Complex

SHOP NOW

Neuro Complex is a unique, high potency combination of zinc & vitamins C & B5 for cognitive support, mental health & wellbeing, and mental performance, with phospholipids, rosemary & saffron

  • Effective – Provides zinc, vitamin B5, and vitamin C which support a broad range of nervous activity including cognition, mental performance, neurotransmitter production, and mental health & wellbeing
  • Comprehensive – Also contains sage, rosemary, saffron, alpha lipoic acid, carnitine, choline, and phosphatidylserine for optimum support
  • Optimum support – With highly concentrated sage and rosemary extracts for a powerful antioxidant boost.
  • Advanced – Provides a clinically-researched form of phosphatidylserine from sunflower lecithin, rather than a soya, ensuring it is allergen free and not genetically modified
  • Synergistic formulation – Specially selected blend of nutrients and botanicals to provide both structural and functional support for optimum nervous function
  • Flexible – Easy to swallow capsules allowing convenience and splitting dose throughout the day ensures maximum efficacy
  • No unnecessary additives
  • Environmentally friendly – Recyclable packaging
  • Trusted – We’ve been helping to shape a healthier society for over 30 years
  • Suitable for vegetarians and vegans
  • 30 days’ supply at 2 capsules per day

Prefer a liquid?

Folguard

SHOP NOW

Nutrisorb® Methyl FolGuard® is a high potency liquid folate and vitamin B12 in a simple, purified water base to support energy, mental health and wellbeing, immunity, and methylation

  • Advanced - Provides naturally active forms of folate as Methylfolate and B12 as Methylcobalamin which are better absorbed and used by the body
  • Flexible - Drop straight under the tongue for maximum absorption or mix into liquids
  • Convenient - Use on the go. An alternative to tablets or capsules or for those with digestive and absorption difficulties
  • Suitable for vegetarians and vegans
  • Approximately 75 days’ supply at 4 drops per day

The direct approach – some people use 5-HTP from the griffonia plant, as it can be converted to serotonin.  

  • Effective – Provides 50mg of 5-Hydroxytryptophan (5-HTP) per capsule
  • No unnecessary additives
  • Suitable for vegetarians and vegans
  • 60 days’ supply at 1 capsule per day

There are lots of factors that can influence our mood but supporting our body with the right nutrients and adjusting our lifestyle habits can provide long-lasting benefits.