The "happy vitamin" is often considered Vitamin D, as low levels are strongly linked to depression, anxiety, and brain fog because it helps regulate serotonin and melatonin. While Vitamin D is key, B Vitamins (especially B12 and Folate) also significantly impact mood by supporting neurotransmitter production, making them crucial for energy and happiness.
The four main "happiness hormones" (also neurotransmitters) are dopamine, responsible for reward and motivation; serotonin, a mood stabilizer linked to well-being; endorphins, natural pain relievers and euphoric agents; and oxytocin, known as the love or bonding hormone. These chemicals regulate mood, stress, pleasure, and social connection, and their levels can be influenced by lifestyle choices like exercise, diet, and social interaction.
Along with nutrients that support brain health, Dr. Gossard recommends B vitamins, such as B6 and B12. "B vitamins can help with the metabolism and production of many of our happy hormones," she explained. Life Extension's Dopamine Advantage contains a neurologically active form of vitamin B12 to do just that.
Vitamin D3:
Vitamin D3 can improve mood and energy, and it has been a must for many of my patients throughout the pandemic, says Dr. Madrak. While lack of sunlight isn't a sole contributor to anxiety, vitamin D deficiency can hinder mental well-being. The best source of vitamin D3 is direct sunlight.
To feel happy, calm and full of energy. Vitamin B12 as a nootropic can improve your alertness, energy levels, boost your attention span, concentration, intelligence and memory. B12 supplementation can help relieve your stress, low mood, poor sleep and help balance your mood. B12 is important for everyone.
B12 deficiency can trigger specific food cravings, most notably for meat, fish, or eggs, as the body seeks animal-based sources to replenish the vitamin, especially in those on vegetarian/vegan diets or older adults. While cravings for sugary or salty foods can also signal general B-vitamin issues, the distinct urge for protein-rich animal products is a key indicator, but professional testing is crucial for confirmation.
Vitamins B6, B12, and Folate: These vitamins help make those hormones like serotonin and dopamine. When you have enough of these vitamins, you're more likely to feel happy and calm. Vitamin B6 and Dopamine: Dopamine is another cool messenger.
Vitamin B-12 and other B vitamins play a role in making brain chemicals that affect mood and other brain functions. Low levels of B-12 and other B vitamins and folate may be linked to depression. Low levels of a vitamin, also called a vitamin deficiency, can happen if you're not eating a balanced diet.
Low dopamine symptoms often involve a lack of motivation, pleasure (anhedonia), and energy, leading to fatigue, mood changes like depression/anxiety, difficulty concentrating, and a reduced sex drive, alongside physical issues such as sleep problems, muscle stiffness, tremors, and slow movement (like in Parkinson's).
A diet rich in foods such as fruit, vegetables, wholegrains, nuts and seeds can boost your energy levels and mood. Healthier food choices can improve your mental and physical health. A low mood can make you feel more tired than usual. It can also make it more difficult to sleep.
Vitamin D and omega-3 fatty acids work together in several ways to fight depression, mainly through reducing inflammation and balancing brain chemicals. When we talk about brain chemicals, serotonin is the most important one in depression.
Foods known to increase dopamine include chicken, almonds, apples, avocados, bananas, beets, chocolate, green leafy vegetables, green tea, lima beans, oatmeal, oranges, peas, sesame and pumpkin seeds, tomatoes, turmeric, watermelon and wheat germ. Engage in activities that make you happy or feel relaxed.
These serotonin-boosting ingredients and their food sources will help better control your mood, stress, sleep and hunger: Tryptophan: Chicken, turkey, fish, beef, pork, nuts, seeds, tofu, cheese, eggs, oats, beans, lentils, spinach, dates, bananas and dark chocolate (70-85% cocoa)
Dopamine, the hormone responsible for making us feel good. If we are able to achieve our body shape or weight goals, this hormone will be produced in greater quantities.
Serotonin levels.
A drop in serotonin, a brain chemical (neurotransmitter) that affects mood, might play a role in SAD. Reduced sunlight can cause a drop in serotonin that may trigger depression.
Dopamine levels are most depleted by chronic stress, poor sleep, lack of protein/nutrients, obesity, and excessive sugar/saturated fats, which desensitize receptors and impair production; substance misuse (like cocaine) and certain health conditions (like Parkinson's) also directly damage dopamine systems, reducing its availability. Unhealthy lifestyle habits, especially those involving processed foods and lack of sleep, significantly deplete this crucial neurotransmitter.
How Can I Increase My Dopamine Levels Quickly?
People with Parkinson's disease have low levels of dopamine in certain areas of their brain. Mental health conditions such as depression and schizophrenia are also linked to dopamine imbalance. You doctor can prescribe medicines to treat conditions where you have too much or too little dopamine.
"Happy pills" typically refer to antidepressants, a class of medications known as selective serotonin reuptake inhibitors (SSRIs).
Vitamin D. A key vitamin for mood regulation, healthy nerve/brain activity, heart health, and a better immune system. A lack of vitamin D is often linked to depression and anxiety disorders.
Scientific studies confirm a direct link between deficiencies in certain nutrients and symptoms of anxiety. Specifically, vitamin D and B vitamin deficiencies are strongly linked to the development of anxiety disorders.
Lemon Balm (Melissa officinalis)
Lemon balm is known as the “gladdening herb”, is both soothing and uplifting, and has a really bright, easygoing effect. Lemon balm is gentle enough for babies but potent enough for adults. Like many citrus-scented herbs, its feel is sunny!
According to the study's findings, the B12 group experienced a minor improvement in anxiety and depression when compared to the placebo group. Above all, Vitamin B6 produced a statistically significant difference.
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