Table of ContentsView AllTable of ContentsNatural Mood StabilizersAdaptogensExerciseMeditation and MindfulnessNutritionOmega-3 Fatty Acid and Vitamin DHow to Choose
Table of ContentsView All
View All
Table of Contents
Natural Mood Stabilizers
Adaptogens
Exercise
Meditation and Mindfulness
Nutrition
Omega-3 Fatty Acid and Vitamin D
How to Choose
Mood stabilizers are prescription medications used to treatbipolar disorderand other mental health issues.Natural mood stabilizers are non-prescription treatments and coping methods that are said to help regulate mood, such as adaptogens, exercise, nutrition, meditation or mindfulness, omega-3 fatty acids, and vitamin D.
Natural mood stabilizers can be appealing to people who do not want to take prescription medications because they’re concerned about side effects or cost. However, natural mood stabilizers may not be effective enough on their own and come with risks.
This article will discuss some natural mood stabilizers, including what research has determined about their safety and effectiveness for conditions like bipolar disorder.
Natural mood stabilizers include over-the-counter (OTC) supplements and non-prescription products, as well as complementary and alternative medicine (CAM) methods like yoga,meditation, andexercise.
Verywell / Hilary Allison
Adaptogens, also called adaptogenic herbs, are natural plants that are thought to help the body regulate itself and adapt to and heal from stress.
How It Works
Other adaptogens may help with symptoms and triggers associated with bipolar disorder.For example, adaptogens are commonly used to treat and preventstress, and stress can trigger bipolar episodes.
Check With Your Provider Taking Supplements
Research
A 2007 study foundE. senticosuswas as effective as fluoxetine, a prescription medication used to treat bipolar disorder, when used as an adjunct to lithium.It was also less likely to lead to a manic episode compared to fluoxetine.
However, other data suggest thatE. senticosusis no more beneficial than fluoxetine in treating bipolar disorder in adolescents.Thus, more research onE.senticosus’effectiveness is needed to find out if it could be helpful for people with bipolar disorder.
Side Effects and Precautions
Dosage and Preparation
E. senticosushas been studied in doses of 750 milligrams taken three times a day along withlithium(a prescription mood-stabilizing medication) and is taken orally.However, appropriate doses depend on the condition treated and other information about your health.
Always follow your provider’s dosage recommendations for any medication or supplement you are taking.
Exercise can be a natural mood stabilizer depending on a person’s ability level and preferences.
Physical exercise increasesserotonin,norepinephrine, andendorphins(neurotransmitters that help you feel good) in the brain.The increase in neurotransmitters may help alleviate symptoms of depression.
Moderate aerobic exercise may improve depression symptoms.Multiple studies of different populations have shown that exercise may help with mood.
For example, a 2023 study of people treated for bipolar disorder found a potential benefit when they exercised three times per week for 12 weeks. The exercise appeared to limit depressive symptoms without leading to manic episodes, but more research is needed to understand the effects.
It is important to talk with a healthcare provider before starting a new exercise routine. If you have certain health conditions, doing some kind of physical activity may not be safe or beneficial for you. It’s also important to take steps to prevent injury, which includes knowing how to use equipment and taking time to rest.
Meditation and mindfulness practices may offer mood-stabilizing benefits to reduce stress andanxiety, and improve depression. They can be used withcognitive behavioral therapy(MCBT) when treating anxiety and depression, though more research is needed to confirm these effects.
Studies of mind-body exercise, including yoga andtai chi, suggest benefits for people living with anxiety and depression.In older adults with no underlying mental health diagnosis, these mindfulness activities integrate meditation and show promise for improved quality-of-life.
Studies have shown that silent meditation and active relaxation meditation may help reduce stress and depression. For example, possible benefits of mindfulness withdialectical behavioral therapy(DBT) for people diagnosed with borderline personality disorder (BPD) include:
Some people experience fatigue and even fear when they meditate.These side effects may happen because of an increase in awareness or thinking about distressing past experiences. It’s recommended that you start meditation and mindfulness-based cognitive therapy with guidance from a trained professional.
Since nutrition plays a role in the way the body functions, what you eat can impact mental health symptoms.
Different foods can increase or decreaseinflammation, which may affect stress, depression, and the body and mind overall.
Decreasing your intake of processed foods and increasing your intake of fruits and vegetables may help decrease inflammation and improve bipolar disorder symptoms. Your food choices may also give you a sense of control and help you cope with symptoms, which can make your overall treatment plan more effective.
Talk with a healthcare professional before making any dietary changes or starting a new way of eating. You need to make sure you’re eating enough and getting all the nutrition your body and mind needs to function.
8 Foods That May Help Regulate Your Mood
Omega-3 fatty acids and vitamin D are two nutrients that your body needs to thrive. Fish oil supplements are a popular way to get omega-3s, and getting adequate sunlight exposure can help boost your vitamin D levels.
Researchers are not sure why omega-3 and vitamin D improve bipolar disorder and other mental health conditions such as attention deficit hyperactivity disorder (ADHD),schizophrenia, and impulsive behavior. However, what is known is that omega-3 and vitamin D are needed for serotonin regulation, which affects brain function and may contribute to improved symptoms in mental health conditions.
Many people in the United States do not get enough omega-3 and vitamin D, and many need to take supplements to have adequate levels of these important nutrients.
Low levels ofvitamin Dand omega-3 have been linked to mood disorders, including bipolar disorder. Some studies on vitamin D and omega-3 supplements have shown these nutrients may decrease symptoms like depression.
Potential side effects of omega-3 include abdominal discomfort,diarrhea, and a fishy aftertaste. Taking a too-high dose may increase the risk of bleeding.Too much vitamin D can lead to calcium buildup in the blood.
One study found that a vitamin D dose of 2,000 international units daily was effective for children and teens with bipolar disorder.An omega-3 dose of 1 to 2 grams per day, including both EPA and DHA, is sometimes recommended for depression.Fish oil is a common supplement for omega-3s. Always follow your provider’s dosage recommendations if you’re taking a supplement.
How to Choose a Supplement or Other Natural Mood Stabilizer
The best natural mood stabilizer depends on your symptoms and needs. Everyone is different, and people respond differently to both prescription medications and natural treatments.
When you’re considering a natural mood stabilizer, think about your symptoms, preferences, overall health, and what fits into your lifestyle. Your primary care provider or apsychiatristcan be a trusted source of information and recommendations.
Summary
Natural mood stabilizers are nonprescription treatments for mood disorders such as bipolar disorder. They can also be used along with prescription drugs and other therapies. OTC vitamins and supplements, as well as lifestyle habits like nutrition, exercise, meditation, and mindfulness, are all examples of natural mood stabilizers.
The research on natural mood stabilizers is limited. For some people, these options may work better if they’re paired with prescription treatments like medication or therapy. If you want to try using natural mood stabilizers for bipolar disorder, talk to your healthcare provider about whether they could be a safe and effective part of your treatment plan.
17 Sources
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
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