mind your mood
supporting your mood + mental health
written by
Brooke Whitman-Roberts
Wellness Manager
Mood isn’t just mental – it’s shaped by how we eat, sleep, move, and manage stress each day.
Supporting your mood and mental well-being isn’t about chasing perfection – it’s about building a lifestyle that helps your mind and body work together instead of against each other. From the basics like restorative sleep, nourishing meals, movement you enjoy, and meaningful connection, to simple daily practices such as time outdoors or moments of mindfulness, small choices add up in powerful ways. Supplements such as L-theanine, magnesium, or ashwagandha may help reduce anxiety, deepen sleep, and support overall well-being.
When it comes to stress support, food is one of the most powerful and most overlooked tools we have. When you build meals around steady energy staples like whole grains, colourful vegetables, quality proteins, and healthy fats, you give your brain the raw materials it needs to regulate mood, manage stress, and stay resilient. Even simple habits like eating regularly, staying hydrated, and choosing foods rich in fibre and omega-3s can make a noticeable difference.
Movement, whether it’s a brisk walk, yoga, dancing in your living room, or anything that feels enjoyable, helps release tension and boosts the neurotransmitters that support emotional balance. Time outdoors adds another layer of support by exposing you to natural light, which helps regulate your internal clock and can lift your energy throughout the day. Just as important are the quieter habits: moments of mindfulness, creative expression, or simply giving your mind a break from constant stimulation. And woven through all of this is connection – checking in with a friend, sharing a meal, or spending time with people who make you feel safe and understood. When these elements come together, they create a rhythm that supports your mood from multiple angles, helping you feel capable of meeting whatever the day brings.
Key Nutrients
- Natural Factors Active B Complex 120c
- Natural Factors Zinc 15mg
- Flora Iron+ 240ml
- NutraSea Omega-3 200ml
- CanPrev Magnesium Bisglycinate 120c
- Natural Factors Vitamin D 2500IU 500c
When it comes to food and supplementation, several key nutrients are especially important for supporting the brain’s ability to regulate mood, manage stress, and maintain steady energy. The B vitamins – particularly B6, B12, and folate – help your body produce neurotransmitters involved in emotional balance, including serotonin and dopamine. B vitamins support healthy nerve function and help keep your brain’s communication systems running smoothly. Zinc plays a role in cellular signalling and stress response, while iron helps deliver oxygen to the brain, supporting clarity, focus, and overall cognitive energy. Omega-3 fatty acids, found in foods like salmon, walnuts, and flax, are another major player. They help maintain the structure of brain cells and support the pathways involved in mood regulation.
Magnesium has a calming influence on the nervous system. Magnesium L-threonate is known for its ability to cross the blood-brain barrier more easily, supporting cognitive function, while magnesium bisglycinate is often chosen for its gentle, well-tolerated effect on the body and its role in relaxation. Vitamin D supports brain health and helps regulate processes involved in mood and stress response. Low levels are common, as it can be hard to obtain from sunlight or food, so supplementation of vitamin D may be needed. While none of these nutrients are stand-alone solutions, getting enough of them through a balanced diet or supplementation can create a strong foundation for emotional resilience.
The Adrenal Glands + Stress
- Natural Factors Ashwagandha 30c
- St. Francis Strest
- NOW Relora
- Meteor Mushrooms Reishi
Supporting the adrenal glands is an important part of creating a healthier, more sustainable response to stress. The adrenals are responsible for producing cortisol, the hormone that helps you stay alert and respond to challenges. When stress becomes constant, cortisol can stay elevated and leave you feeling wired, fatigued, or emotionally overwhelmed. Helping the body return to a more balanced rhythm through nourishment, rest, boundaries, calming herbs, and daily habits can make it easier for cortisol to rise and fall the way it’s meant to.
Herbs and adaptogens can be used to support the body’s natural stress response. Ashwagandha is known for promoting a sense of calm and helping the body handle stress more comfortably. Holy basil is often used for its soothing, uplifting qualities, while schisandra is valued for supporting resilience and steady energy during demanding periods. Reishi is commonly associated with relaxation and overall nervous system balance. Relora – a blend of magnolia and phellodendron bark extracts – is known for helping the body maintain more comfortable cortisol rhythms, which can be especially helpful when stress feels constant. While these herbs don’t replace professional care, many people use them as part of a broader routine aimed at creating a more balanced response to everyday stress.
Sleep Patterns + Stress
- Natural Factors Melatonin 10mg TR
- A. Vogel California Poppy
- Bulk chamomile + lavender
- AOR Ortho Sleep
Good sleep hygiene is one of the most powerful tools for reducing stress. When your sleep is consistent, restorative, and supported by calming nighttime habits, your body is better able to regulate cortisol, the hormone that rises during stress. Poor or irregular sleep, on the other hand, can keep cortisol elevated and make your stress response feel more reactive or emotionally drained. Simple practices like keeping a steady sleep schedule, limiting screens before bed, creating a relaxing wind-down routine, and making your sleep environment comfortable help signal to your nervous system that it’s safe to shift out of alert mode.
Melatonin and various herbs can be used to support more restful sleep in gentle, natural ways. Melatonin helps signal to the body that it’s time to wind down, reinforcing a healthy sleep-wake rhythm. California poppy is traditionally used for its calming, soothing qualities that help quiet a busy mind. Chamomile and lavender are both known for their relaxing, comforting effects, often helping the body shift into a more peaceful state before bed. Valerian is commonly used for its grounding, settling influence on the nervous system, making it easier to drift off. These herbs can be included in nighttime routines to help create an environment where deeper, more restorative sleep can take root.
Gut Health + Stress
- Dr. Formulated Mood+ Probiotic
- Once Daily Probiotic
Gut and mental health are closely linked through what’s known as the gut-brain axis, a communication network connecting your digestive system with your brain. When the gut microbiome is balanced, it can support healthier stress responses and more stable mood, partly because many neurotransmitters like serotonin are produced in the gut. Probiotics may play a role in supporting this balance by helping maintain a diverse, resilient microbiome. Some people explore targeted blends such as Garden of Life’s Mood probiotic, which is formulated with specific bacterial strains associated with emotional well-being.
Supporting Feelings of Anxiety
- NOW GABA 500mg
- Naka L-theanine
- A.Vogel Passionflower
- Botanica Kava
- NOW Glycine
- Bach Rescue Remedy Pastilles
GABA is a naturally occurring calming neurotransmitter. In supplement form, it is often used to help the nervous system settle. It’s commonly included in stress-support routines because of its association with promoting a sense of ease and reducing that wired feeling.
L-theanine, an amino acid found in green tea, is known for encouraging relaxation without causing drowsiness. It’s often used to smooth out mental tension, support focus, and help the mind feel less reactive during stressful moments.
Passionflower is traditionally used for its soothing, quieting effect on the mind. It’s often chosen when stress shows up as mental overstimulation or racing thoughts, helping the body shift into a calmer, more grounded state.
Kava is well known for its strong calming properties and its ability to ease both mental and physical tension. It’s often used when stress feels overwhelming or when the body holds onto tightness, offering a deeper sense of relaxation.
Glycine is an amino acid that supports relaxation by helping the body transition into a more restful state. It’s often used in the evening or during stressful periods to promote a sense of calm and help quiet the nervous system.
Bach Rescue Remedy, a blend of flower essences, is commonly used for emotional grounding during moments of heightened stress. It’s often chosen for its gentle, supportive effect when you need quick emotional steadiness.
Support For Depression
Featured products:
- NOW 5-HTP
- Prairie Doctor St. John’s Wort
- E3 Live AFA
- New Roots Tyrosine
- Naka Dopa Mucuna
5-HTP is a compound the body uses to make serotonin, a neurotransmitter associated with mood balance. It’s often used in wellness routines aimed at supporting emotional steadiness, especially during times when mood feels low or motivation dips.
St. John’s Wort is a well-known herb traditionally used for mood support. It’s commonly discussed for its uplifting, stabilizing qualities and is often included in routines meant to help brighten outlook and support emotional resilience.
Phenethylamine (PEA) is a naturally occurring compound associated with focus, motivation, and feelings of well-being. It’s often used for its quick, mood-lifting effect and is sometimes included in supplements aimed at supporting mental clarity and emotional energy. PEA is found in high amounts in chocolate and in a particular strain of blue-green algae called Aphanizomenon flos-aquae (AFA).
Tyrosine is an amino acid the body uses to produce dopamine and norepinephrine – neurotransmitters involved in motivation, alertness, and overall mood. It’s often used during periods of low energy or mental fatigue to support a more balanced, steady sense of drive.
Mucuna pruriens (Dopa Mucuna) naturally contains L-DOPA, a precursor to dopamine, and is traditionally used to support motivation, focus, and emotional well-being. It’s often chosen when someone wants gentle support for mood, mental clarity, and a more positive outlook.
As you explore different lifestyle habits and natural supports for mood and mental well-being, it’s important to remember that small, steady steps make the biggest difference. With so many supplements and herbs available, the options can feel overwhelming, so it’s best to start slowly. Choose one supplement that resonates with you, give it time, and pay attention to how your body responds. Because supplements can interact with medications or underlying conditions, working with a healthcare provider is essential for safety and clarity. And while these tools can be helpful additions, they’re not a replacement for professional mental health support. If you’re struggling or feeling stuck, reaching out to a doctor, therapist, or other qualified professional can provide the guidance and care needed to support your well-being in a deep and sustainable way.
For more support, stop by your Wellness Department and speak with our knowledgeable team.
