{"id":256929,"date":"2020-10-20T09:04:00","date_gmt":"2020-10-20T07:04:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=256929"},"modified":"2024-04-23T09:48:18","modified_gmt":"2024-04-23T07:48:18","slug":"can-diet-and-food-choices-improve-your-mood","status":"publish","type":"post","link":"https:\/\/gymbeam.com\/blog\/can-diet-and-food-choices-improve-your-mood\/","title":{"rendered":"Can diet and food choices improve your mood?"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.com\/blog\/can-diet-and-food-choices-improve-your-mood\/#Are_slimmer_people_happier\" title=\"Are slimmer people happier?\">Are slimmer people happier?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.com\/blog\/can-diet-and-food-choices-improve-your-mood\/#The_brain_as_a_trigger_for_a_good_mood\" title=\"The brain as a trigger for a good mood\">The brain as a trigger for a good mood<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.com\/blog\/can-diet-and-food-choices-improve-your-mood\/#Vitamins_minerals_and_beneficial_substances_supporting_good_mood\" title=\"Vitamins, minerals and beneficial substances supporting good mood\">Vitamins, minerals and beneficial substances supporting good mood<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.com\/blog\/can-diet-and-food-choices-improve-your-mood\/#Healthy_sleep_good_mood\" title=\"Healthy sleep = good mood\">Healthy sleep = good mood<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.com\/blog\/can-diet-and-food-choices-improve-your-mood\/#Adaptogens_for_stress_reduction\" title=\"Adaptogens for stress reduction\">Adaptogens for stress reduction<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.com\/blog\/can-diet-and-food-choices-improve-your-mood\/#Foods_that_will_improve_your_mood\" title=\"Foods that will improve your mood\">Foods that will improve your mood<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/gymbeam.com\/blog\/can-diet-and-food-choices-improve-your-mood\/#The_best_nutritional_supplements_to_improve_mood\" title=\"The best nutritional supplements to improve mood\">The best nutritional supplements to improve mood<\/a><\/li><\/ul><\/nav><\/div>\n\n<p><strong><span data-preserver-spaces=\"true\">What you eat<\/span><\/strong><span data-preserver-spaces=\"true\">&nbsp;really&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">affects your mood.<\/span><\/strong><span data-preserver-spaces=\"true\">&nbsp;If you&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">fill<\/span><\/strong><span data-preserver-spaces=\"true\">&nbsp;your body with<\/span><strong><span data-preserver-spaces=\"true\">&nbsp;the right substances,&nbsp;<\/span><\/strong><span data-preserver-spaces=\"true\">you will be rewarded for it in the form of a&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">clear mind and a happy smile.&nbsp;<\/span><\/strong><span data-preserver-spaces=\"true\">See how you can get in a&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">good mood with a healthy diet and by choosing the right food!<\/span><\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Are_slimmer_people_happier\"><\/span>Are slimmer people happier?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"955\" height=\"1124\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/09\/118775388_3224778910977133_5479484954464176286_o-min-955x1124.jpg\" alt=\"Are slimmer people happier?\" class=\"wp-image-184545\" title=\"Are slimmer people happier?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/118775388_3224778910977133_5479484954464176286_o-min-955x1124.jpg 955w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/118775388_3224778910977133_5479484954464176286_o-min-340x400.jpg 340w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/118775388_3224778910977133_5479484954464176286_o-min.jpg 1087w\" sizes=\"auto, (max-width: 955px) 100vw, 955px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p><span data-preserver-spaces=\"true\">Do you often come across the opinion that<\/span><strong><span data-preserver-spaces=\"true\">&nbsp;slimmer and more physically fit people are happier?<\/span><\/strong><span data-preserver-spaces=\"true\">&nbsp;You may be surprised that this is not a myth, and&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">this statement is indeed true.&nbsp;<\/span><\/strong><span data-preserver-spaces=\"true\">People who choose a&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">healthy and balanced diet&nbsp;<\/span><\/strong><span data-preserver-spaces=\"true\">are&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">more resistant to diseases, reduce the risk of depression, and recover more quickly from illness and injury.<\/span><\/strong><span data-preserver-spaces=\"true\">&nbsp;They also support&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">better sleep and are better able to cope with stress.<\/span><\/strong><span data-preserver-spaces=\"true\">&nbsp;In addition, if people feel happier, they tend to&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">choose healthier food alternatives.<\/span><\/strong>&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600;\">[1] [2] [3] [4] [5]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span data-preserver-spaces=\"true\">On the contrary,&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">overweight&nbsp;<\/span><\/strong><span data-preserver-spaces=\"true\">and obese<\/span><strong><span data-preserver-spaces=\"true\">&nbsp;people<\/span><\/strong><span data-preserver-spaces=\"true\">&nbsp;often suffer from a&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">huge psychological problem,<\/span><\/strong><span data-preserver-spaces=\"true\">&nbsp;which is&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">depression.<\/span><\/strong><span data-preserver-spaces=\"true\">&nbsp;They often feel<\/span><strong><span data-preserver-spaces=\"true\">&nbsp;tired, weak, dissatisfied with their figure,<\/span><\/strong><span data-preserver-spaces=\"true\">&nbsp;and this leads to depression or anxiety. Many times, therefore, they resort to&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">unhealthy eating,<\/span><\/strong><span data-preserver-spaces=\"true\">&nbsp;which, however, is not filled by their physical but&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">emotional hunger.&nbsp;<\/span><\/strong><span data-preserver-spaces=\"true\">They are most often&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">inclined to unhealthy or high-calorie foods and sweets in a stressful situation.&nbsp;<\/span><\/strong><span data-preserver-spaces=\"true\">Yet, they&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">have almost no nutritional value,&nbsp;<\/span><\/strong><span data-preserver-spaces=\"true\">so they do not contain any&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">substances that promote a positive mood.<\/span><\/strong>&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600;\">[1] [2] [3] [4] [5]<\/span><\/p>\n<\/div>\n<\/div>\n\n\n\n<p><span data-preserver-spaces=\"true\">You can read more about emotional eating and the frequent causes of overeating or choosing inappropriate foods in our article&nbsp;<\/span><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/why-do-we-eat-more-in-quarantine\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><span data-preserver-spaces=\"true\">Why do we eat more in quarantine?<\/span><\/a><span data-preserver-spaces=\"true\">.<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"The_brain_as_a_trigger_for_a_good_mood\"><\/span>The brain as a trigger for a good mood<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span data-preserver-spaces=\"true\">To fully understand&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">how certain foods can improve your mood,<\/span><\/strong><span data-preserver-spaces=\"true\">&nbsp;you need to find out&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">what\u2019s going on in your brain.<\/span><\/strong><span data-preserver-spaces=\"true\">&nbsp;It&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">controls every single organ, hormone and even mood.&nbsp;<\/span><\/strong><span data-preserver-spaces=\"true\">The brain&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">uses neurotransmitters<\/span><\/strong><span data-preserver-spaces=\"true\">&nbsp;to communicate with the body, which sent commands such as heart beating or breathing. A similar process occurs when&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">determining good mood.<\/span><\/strong><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"701\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/09\/meditation-1000062_1920-min-1124x701.jpg\" alt=\"The brain as a trigger for a good mood\" class=\"wp-image-184467\" style=\"width:843px;height:526px\" title=\"The brain as a trigger for a good mood\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/meditation-1000062_1920-min-1124x701.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/meditation-1000062_1920-min-400x249.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/meditation-1000062_1920-min-1536x958.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/meditation-1000062_1920-min.jpg 1920w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<p><strong><span data-preserver-spaces=\"true\">Two types of neurotransmitters<\/span><\/strong><span data-preserver-spaces=\"true\">&nbsp;are responsible for your moods:&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">inhibitory and excitatory.&nbsp;<\/span><\/strong><span data-preserver-spaces=\"true\">Excitatory neurotransmitters, such as&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">norepinephrine,<\/span><\/strong><span data-preserver-spaces=\"true\">&nbsp;actively stimulate the body and mind. However, they are more easily depleted from the body, which can ultimately<\/span><strong><span data-preserver-spaces=\"true\">&nbsp;lead to feelings of unhappiness.&nbsp;<\/span><\/strong><span data-preserver-spaces=\"true\">Inhibitory neurotransmitters such as&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">serotonin<\/span><\/strong><span data-preserver-spaces=\"true\">&nbsp;have a&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">calming<\/span><\/strong><span data-preserver-spaces=\"true\">&nbsp;effect&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">on the mind<\/span><\/strong><span data-preserver-spaces=\"true\">&nbsp;and partially&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">eliminate the effects of excitatory neurotransmitters.<\/span><\/strong><span data-preserver-spaces=\"true\">&nbsp;So you will reach the ideal mood if&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">there is a balance&nbsp;<\/span><\/strong><span data-preserver-spaces=\"true\">between these two types of neurotransmitters.<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span data-preserver-spaces=\"true\">However, mood-affecting neurotransmitters do not just form the brain. Like all processes in the body,&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">the brain needs food for them.&nbsp;<\/span><\/strong><span data-preserver-spaces=\"true\">Foods that&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">help produce the hormone of \u201chappiness\u201d \u2013 serotonin<\/span><\/strong><span data-preserver-spaces=\"true\">&nbsp;include&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">spinach, turkey, and bananas.&nbsp;<\/span><\/strong><span data-preserver-spaces=\"true\">Spinach contains high concentrations of folate and vitamin B, which are important in the production of serotonin. Bananas and turkey meat, in turn,&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">contain a lot of tryptophan,<\/span><\/strong><span data-preserver-spaces=\"true\">&nbsp;an amino acid that is converted to serotonin in the brain.<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/09\/117765857_3170616119726746_8200905384749494192_o-min-1124x749.jpg\" alt=\"With healthy diet to a good mood\" class=\"wp-image-184571\" style=\"width:843px;height:562px\" title=\"With healthy diet to a good mood\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/117765857_3170616119726746_8200905384749494192_o-min-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/117765857_3170616119726746_8200905384749494192_o-min-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/117765857_3170616119726746_8200905384749494192_o-min-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/117765857_3170616119726746_8200905384749494192_o-min.jpg 1680w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<p><span data-preserver-spaces=\"true\">Another important neurotransmitter that helps regulate and stabilise a good mood is&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">gamma-aminobutyric acid (GABA).<\/span><\/strong><span data-preserver-spaces=\"true\">&nbsp;<\/span><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/gaba-120-caps-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><span data-preserver-spaces=\"true\">GABA<\/span><\/a><span data-preserver-spaces=\"true\">&nbsp;is produced during the Krebs cycle, a physiological process in which nutrients are&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">converted into the energy essential for cellular use.&nbsp;<\/span><\/strong><span data-preserver-spaces=\"true\">However, y<\/span><strong><span data-preserver-spaces=\"true\">ou will not find&nbsp;<\/span><\/strong><span data-preserver-spaces=\"true\">gamma-aminobutyric acid<\/span><strong><span data-preserver-spaces=\"true\">&nbsp;in any food,&nbsp;<\/span><\/strong><span data-preserver-spaces=\"true\">but a substance it contains to a large extent. Its main building block is the&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">amino acid&nbsp;<\/span><\/strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/glutamine\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong><span data-preserver-spaces=\"true\">l-glutamine<\/span><\/strong><\/a><span data-preserver-spaces=\"true\">. It can be found in pork or beef or various types of seeds.&nbsp;<\/span><span class=\"tadv-color\" style=\"color: #ff6600;\">[6] [7] [8] [9] [10]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Vitamins_minerals_and_beneficial_substances_supporting_good_mood\"><\/span>Vitamins, minerals and beneficial substances supporting good mood<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span data-preserver-spaces=\"true\">Not only the neurotransmitters but also the&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">nutrients you receive<\/span><\/strong><span data-preserver-spaces=\"true\">&nbsp;are responsible for improving your mood. You should pay particular attention to&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">the optimal supplementation of certain vitamins, minerals and beneficial substances&nbsp;<\/span><\/strong><span data-preserver-spaces=\"true\">that have a positive effect on the body\u2019s health.<\/span>&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600;\">[11] [12]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Magnesium<\/h3>\n\n\n\n<p><span data-preserver-spaces=\"true\">Several studies declare that&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">people suffering from depression have low levels of&nbsp;<\/span><\/strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/magnesium\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong><span data-preserver-spaces=\"true\">magnesium<\/span><\/strong><\/a><strong><span data-preserver-spaces=\"true\">.<\/span><\/strong><span data-preserver-spaces=\"true\">&nbsp;This is because magnesium has been shown to&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">help increase amitriptyline and sertraline,&nbsp;<\/span><\/strong><span data-preserver-spaces=\"true\">which act as antidepressants. Magnesium supplementation is not difficult at all. You can easily find it in foods such as&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">bananas, leafy vegetables, nuts, seeds, avocados and hot chocolate.<\/span><\/strong><span data-preserver-spaces=\"true\">&nbsp;In addition, you can easily supplement it, for example, with refreshing&nbsp;<\/span><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/magnesium-chelate-b6-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><span data-preserver-spaces=\"true\">effervescent tablets<\/span><\/a><span data-preserver-spaces=\"true\">.<\/span>&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600;\">[13]<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/09\/104001800_2991885257599834_3050172309222552174_o-min-1124x749.jpg\" alt=\"Magnesium improves mood\" class=\"wp-image-184558\" style=\"width:843px;height:562px\" title=\"Magnesium improves mood\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/104001800_2991885257599834_3050172309222552174_o-min-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/104001800_2991885257599834_3050172309222552174_o-min-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/104001800_2991885257599834_3050172309222552174_o-min-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/104001800_2991885257599834_3050172309222552174_o-min.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">Zinc<\/h3>\n\n\n\n<p><span data-preserver-spaces=\"true\">Although&nbsp;<\/span><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/zinc\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><span data-preserver-spaces=\"true\">zinc<\/span><\/a><span data-preserver-spaces=\"true\">&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">does not have an antidepressant effect in itself, it increases the effectiveness of the antidepressant components of other foods and supplements.<\/span><\/strong><span data-preserver-spaces=\"true\">&nbsp;This fact was confirmed by a study investigating the mood-enhancing effects of zinc in people suffering from clinical depression. In combination with antidepressant supplementation, patients&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">achieved a significant improvement in mood.&nbsp;<\/span><\/strong><span data-preserver-spaces=\"true\">You can find zinc in almost&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">all kinds of meat, eggs, legumes or oysters.<\/span><\/strong>&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600;\">[13]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Vitamin D<\/h3>\n\n\n\n<p><span data-preserver-spaces=\"true\">It\u2019s no secret that&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">many people lose their good mood<\/span><\/strong><span data-preserver-spaces=\"true\">&nbsp;during the winter or dry season. This is also greatly influenced by the<\/span><strong><span data-preserver-spaces=\"true\">&nbsp;low dose of sunlight,&nbsp;<\/span><\/strong><span data-preserver-spaces=\"true\">which produces&nbsp;<\/span><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/vitamin-d\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><span data-preserver-spaces=\"true\">vitamin D<\/span><\/a><span data-preserver-spaces=\"true\">&nbsp;on contact with human skin. It plays an&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">important role in several cognitive processes,&nbsp;<\/span><\/strong><span data-preserver-spaces=\"true\">and the mood is no exception. To&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">avoid the unpleasant autumn depression,&nbsp;<\/span><\/strong><span data-preserver-spaces=\"true\">you should ensure that your body has enough of it. You can&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">achieve this with the right supplementation,<\/span><\/strong><span data-preserver-spaces=\"true\">&nbsp;but you will also find vitamin D in foods such as&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">fish, nuts or mushrooms.&nbsp;<\/span><\/strong><span data-preserver-spaces=\"true\">However, it is recommended that you take approximately&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">2000 IU of vitamin D daily.<\/span><\/strong><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/10\/IMG_1059-1124x749.jpg\" alt=\"Vitamin D improves mood\" class=\"wp-image-184922\" style=\"width:843px;height:562px\" title=\"Vitamin D improves mood\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/IMG_1059-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/IMG_1059-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/IMG_1059-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/IMG_1059-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">Iron<\/h3>\n\n\n\n<p><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/iron\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><span data-preserver-spaces=\"true\">Iron<\/span><\/a><span data-preserver-spaces=\"true\">&nbsp;deficiency in the body is&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">directly associated with problems with sleep or sleep.<\/span><\/strong><span data-preserver-spaces=\"true\">&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">Women suffer<\/span><\/strong><span data-preserver-spaces=\"true\">&nbsp;from this problem in particular&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">during menstruation&nbsp;<\/span><\/strong><span data-preserver-spaces=\"true\">when iron stores are flushed out of their bodies along with the blood. Insufficient or unsatisfactory sleep is often&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">associated with a bad mood.<\/span><\/strong><span data-preserver-spaces=\"true\">&nbsp;Besides, the lack of iron in the blood also causes&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">restless legs syndrome,<\/span><\/strong><span data-preserver-spaces=\"true\">&nbsp;in which people feel that they have to move their legs regularly. This syndrome also makes it difficult to fall asleep and induces an unpleasant mood during the day. Iron-rich foods include&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">liver, nuts, hot chocolate, beef and lamb, beans, whole grains, and dark leafy vegetables.<\/span><\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"28082,3810,36685,6503,31256,44242,28189,5380,43885,53113,34207,44698,53629,41356\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Omega-3 fatty acids<\/h3>\n\n\n\n<p><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/omega-3-fatty-acids\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><span data-preserver-spaces=\"true\">Omega-3<\/span><\/a><span data-preserver-spaces=\"true\">&nbsp;fatty acids play an<\/span><strong><span data-preserver-spaces=\"true\">&nbsp;important role in brain health.&nbsp;<\/span><\/strong><span data-preserver-spaces=\"true\">Therefore, it is not surprising that they are&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">particularly beneficial in terms of improving symptoms of depression,<\/span><\/strong><span data-preserver-spaces=\"true\">&nbsp;cognitive function and overall mood. You can easily find them in fatty fish such as&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">mackerel, salmon or herring.&nbsp;<\/span><\/strong><span data-preserver-spaces=\"true\">They are also found in&nbsp;<\/span><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/nuts-and-seeds\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><span data-preserver-spaces=\"true\">nuts and seeds<\/span><\/a><span data-preserver-spaces=\"true\">&nbsp;such as<\/span><strong><span data-preserver-spaces=\"true\">&nbsp;almonds, walnuts, chia seeds or flax seeds.<\/span><\/strong>&nbsp;However,&nbsp;<strong>supplementation with<span data-preserver-spaces=\"true\">&nbsp;<\/span><\/strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/liquid-fish-oil\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong><span data-preserver-spaces=\"true\">fish oil<\/span><\/strong><\/a><strong><span data-preserver-spaces=\"true\">,&nbsp;<\/span><\/strong><span data-preserver-spaces=\"true\">which is very rich in&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">several types of&nbsp;<\/span><\/strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/healthy-fats\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong><span data-preserver-spaces=\"true\">healthy fats<\/span><\/strong><\/a><strong><span data-preserver-spaces=\"true\">,&nbsp;<\/span><\/strong><span data-preserver-spaces=\"true\">proved to be the best.&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">Seaweed oil<\/span><\/strong><span data-preserver-spaces=\"true\">&nbsp;can also be an excellent alternative for vegetarians or vegans.<\/span><span style=\"color: #ff6600;\"><strong>&nbsp;<\/strong><span class=\"tadv-color\">[13]<\/span><\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/09\/IMG_7995-min-1124x749.jpg\" alt=\"Omega-3 improves mood\" class=\"wp-image-184506\" style=\"width:843px;height:562px\" title=\"Omega-3 improves mood\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/IMG_7995-min-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/IMG_7995-min-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/IMG_7995-min-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/IMG_7995-min-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">Vitamin E<\/h3>\n\n\n\n<p><span data-preserver-spaces=\"true\">Similarly, as with iron,&nbsp;<\/span><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/vitamin-e\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong><span data-preserver-spaces=\"true\">vitamin E&nbsp;<\/span><\/strong><\/a><strong><span data-preserver-spaces=\"true\">deficiency causes restless legs syndrome.&nbsp;<\/span><\/strong><span data-preserver-spaces=\"true\">Its regular replenishment thus&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">eliminates this unpleasant problem and thus facilitates falling asleep.&nbsp;<\/span><\/strong><span data-preserver-spaces=\"true\">Studies have also shown that it can&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">help alleviate hot flashes and night sweats<\/span><\/strong><span data-preserver-spaces=\"true\">&nbsp;in menopausal women, improving their sleep quality. It is found in many foods, including&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">dark leafy vegetables, nuts, seeds, fish and fruits.<\/span><\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">B vitamins<\/h3>\n\n\n\n<p><span data-preserver-spaces=\"true\">Research suggests that&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">adequate levels of vitamins B3, B5, B6, B9 and B12 regulate the level of tryptophan in the body,<\/span><\/strong><span data-preserver-spaces=\"true\">&nbsp;helping it to&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">produce serotonin and melatonin<\/span><\/strong><span data-preserver-spaces=\"true\">&nbsp;to ensure good sleep and mood. You can easily supplement them with&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">fruits and vegetables, nuts or seeds,<\/span><\/strong><span data-preserver-spaces=\"true\">&nbsp;but it is best to supplement them with the<\/span><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/vitamin-b-complex-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><span data-preserver-spaces=\"true\">&nbsp;B-complex<\/span><\/a><span data-preserver-spaces=\"true\">&nbsp;product. This will ensure optimal intake of all types of&nbsp;<\/span><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/vitamin-b\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><span data-preserver-spaces=\"true\">B vitamins<\/span><\/a><span data-preserver-spaces=\"true\">.<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Healthy_sleep_good_mood\"><\/span>Healthy sleep = good mood<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span data-preserver-spaces=\"true\">As we mentioned above, sleep itself is often<\/span><strong><span data-preserver-spaces=\"true\"> responsible for a good mood. <\/span><\/strong><span data-preserver-spaces=\"true\">If you do not have enough of it or its quality is very low, it can <\/span><strong><span data-preserver-spaces=\"true\">have a negative effect <\/span><\/strong><span data-preserver-spaces=\"true\">on you. Not only a bad mood but also <\/span><strong><span data-preserver-spaces=\"true\">depression, feelings of anxiety or chronic stress <\/span><\/strong><span data-preserver-spaces=\"true\">can bother you. Fortunately, <\/span><strong><span data-preserver-spaces=\"true\">there is a solution <\/span><\/strong><span data-preserver-spaces=\"true\">to this problem too! Try to take the following substances and <\/span><strong><span data-preserver-spaces=\"true\">ensure an undisturbed and <\/span><\/strong><a href=\"https:\/\/gymbeam.com\/sleep-supplements\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong><span data-preserver-spaces=\"true\">quality sleep<\/span><\/strong><\/a><strong><span data-preserver-spaces=\"true\">.<\/span><\/strong><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/09\/pexels-andrea-piacquadio-3771069-min-1124x749.jpg\" alt=\"Healthy sleep = good mood\" class=\"wp-image-184519\" style=\"width:843px;height:562px\" title=\"Healthy sleep = good mood\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/pexels-andrea-piacquadio-3771069-min-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/pexels-andrea-piacquadio-3771069-min-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/pexels-andrea-piacquadio-3771069-min-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/pexels-andrea-piacquadio-3771069-min-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">Tryptophan<\/h3>\n\n\n\n<p><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/l-tryptophan-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Tryptophan<\/a><span data-preserver-spaces=\"true\">&nbsp;is an essential amino acid that is&nbsp;<strong>needed for the normal growth of infants and nitrogen balance in adults.<\/strong>&nbsp;However, the body primarily uses it to&nbsp;<strong>produce niacin, melatonin and serotonin.&nbsp;<\/strong>In particular, the last 2 mentioned substances are extremely important for&nbsp;<strong>inducing good sleep.&nbsp;<\/strong>Therefore, if you want to be in a good mood, you should consider&nbsp;<strong>intaking more tryptophan,<\/strong>&nbsp;as the body cannot make it on its own. You can find it in foods such as&nbsp;<strong>turkey, cheese, seeds, nuts, fish and oats.<\/strong><\/span>&nbsp;<span style=\"color: #ff6600;\">[14] [15]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Valeriana<\/h3>\n\n\n\n<p><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/valerian-60-caps-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><span data-preserver-spaces=\"true\">Valeriana<\/span><\/a><span data-preserver-spaces=\"true\">&nbsp;is a&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">medicinal herb<\/span><\/strong><span data-preserver-spaces=\"true\">&nbsp;whose root is used to make a&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">medicinal extract.&nbsp;<\/span><\/strong><span data-preserver-spaces=\"true\">The substances contained in the root help with&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">problems with sleep, anxiety or mental stress.&nbsp;<\/span><\/strong><span data-preserver-spaces=\"true\">These include&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">valeric acid, isovaleric acid and various antioxidants.&nbsp;<\/span><\/strong><span data-preserver-spaces=\"true\">It&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">acquires<\/span><\/strong><span data-preserver-spaces=\"true\">&nbsp;particularly exceptional properties&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">when interacting with GABA.<\/span><\/strong><span data-preserver-spaces=\"true\">&nbsp;Valeric acid has been found to inhibit the degradation of GABA in the brain,&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">leading to feelings of peace and tranquillity.<\/span><\/strong>&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600;\">[16]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Chamomile<\/h3>\n\n\n\n<p><strong><span data-preserver-spaces=\"true\">Chamomile<\/span><\/strong><span data-preserver-spaces=\"true\">&nbsp;(Matricaria recutita or Chamomilla Recutita) is a herb that has been&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">used in medicine<\/span><\/strong><span data-preserver-spaces=\"true\">&nbsp;for centuries&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">for its relaxing and calming effect.<\/span><\/strong><span data-preserver-spaces=\"true\">&nbsp;It is most often&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">given in the form of tea or other leached extract.<\/span><\/strong><span data-preserver-spaces=\"true\">&nbsp;Its calming effects&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">can be attributed to an antioxidant called apigenin,&nbsp;<\/span><\/strong><span data-preserver-spaces=\"true\">which&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">binds to specific receptors in the brain.<\/span><\/strong><span data-preserver-spaces=\"true\">&nbsp;These can&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">reduce feelings of anxiety or initiate sleep.<\/span><\/strong>&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600;\">[17]<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"743\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/09\/pexels-pixabay-159110-min-1124x743.jpg\" alt=\"Chamomile has calming effect\" class=\"wp-image-184532\" style=\"width:843px;height:557px\" title=\"Chamomile has calming effect\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/pexels-pixabay-159110-min-1124x743.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/pexels-pixabay-159110-min-400x264.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/pexels-pixabay-159110-min-1536x1015.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/pexels-pixabay-159110-min-2048x1354.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">Theanine<\/h3>\n\n\n\n<p>L-theanine is an amino acid that is&nbsp;<strong>naturally found in tea trees<\/strong>&nbsp;and has been used for centuries to&nbsp;<strong>make green and black tea.&nbsp;<\/strong>However, what makes this amino acid exceptional is its&nbsp;<strong>beneficial effects in relieving anxiety and inducing a sense of well-being.<\/strong>&nbsp;It is these factors that are important for<strong>&nbsp;initiating quality sleep.<\/strong>&nbsp;One study showed that&nbsp;<strong>200 mg of theanine at bedtime improved sleep quality&nbsp;<\/strong>without causing&nbsp;<strong>drowsiness during the day.&nbsp;<\/strong><span class=\"tadv-color\" style=\"color: #ff6600;\">[18]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Melatonin<\/h3>\n\n\n\n<p><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/melatonin-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><span data-preserver-spaces=\"true\">Melatonin<\/span><\/a><span data-preserver-spaces=\"true\">, a&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">hormone naturally produced in the body,<\/span><\/strong><span data-preserver-spaces=\"true\">&nbsp;helps determine&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">regular and healthy sleep and wake cycles.<\/span><\/strong><span data-preserver-spaces=\"true\">&nbsp;Its levels usually rise just in the evening, remain high during the night and fall early in the morning. Melatonin is found in&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">meat, cereals, fruits and vegetables.&nbsp;<\/span><\/strong><span data-preserver-spaces=\"true\">It is also available as a nutritional supplement that is used to&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">treat jet lag and insomnia.<\/span><\/strong><span data-preserver-spaces=\"true\">&nbsp;If you want to know even more about this hormone, don\u2019t hesitate to read our article&nbsp;<\/span><a class=\"ek-link editor-rtfLink\" href=\"https:\/\/gymbeam.com\/blog\/melatonin-does-it-really-improve-sleep-and-help-you-fall-asleep\/\" target=\"_blank\" rel=\"noopener noreferrer\"><span data-preserver-spaces=\"true\">Melatonin \u2013 does melatonin really improve sleep and help you fall asleep?<\/span><\/a><span data-preserver-spaces=\"true\">.<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Adaptogens_for_stress_reduction\"><\/span>Adaptogens for stress reduction<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong><span data-preserver-spaces=\"true\">Stress is considered<\/span><\/strong><span data-preserver-spaces=\"true\">&nbsp;to be the most significant cause of bad mood. It can&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">negatively affect several processes in the body<\/span><\/strong><span data-preserver-spaces=\"true\">&nbsp;and cause unpleasant&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">health problems<\/span><\/strong><span data-preserver-spaces=\"true\">. Its elimination is therefore really important.&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">Supplementing adaptogenic components&nbsp;<\/span><\/strong><span data-preserver-spaces=\"true\">can also help you in this, which will turn one joy with stress, among the most available&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">extract from Pink Stonecrop and<\/span><\/strong><span data-preserver-spaces=\"true\">&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">Ashwagandha<\/span><\/strong><span data-preserver-spaces=\"true\">. A daily dose of&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">50 mg of Rhodiola Rosea&nbsp;<\/span><\/strong><span data-preserver-spaces=\"true\">is&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">effective in combating daily fatigue and stress.&nbsp;<\/span><\/strong><span data-preserver-spaces=\"true\">Ashwagandha supplementation at&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">300 to 500 mg per day<\/span><\/strong><span data-preserver-spaces=\"true\">&nbsp;had a similar effect. It is recommended for morning consumption as a&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">preventive preparation for a stressful day.&nbsp;<\/span><\/strong><span data-preserver-spaces=\"true\">You can read more about this herb in the article&nbsp;<\/span><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/ashwagandha-an-unobtrusive-herb-that-hides-wonders\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><span data-preserver-spaces=\"true\">Ashwagandha \u2013 an inconspicuous herb that can do miracles<\/span><\/a><span data-preserver-spaces=\"true\">.<\/span>&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600;\">[13]<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/09\/pexels-nathan-cowley-897817-min-1124x749.jpg\" alt=\"Aswagandha and rhodiola rosea reduce stress\" class=\"wp-image-184480\" style=\"width:843px;height:562px\" title=\"Aswagandha and rhodiola rosea reduce stress\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/pexels-nathan-cowley-897817-min-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/pexels-nathan-cowley-897817-min-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/pexels-nathan-cowley-897817-min-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/pexels-nathan-cowley-897817-min-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<p><span data-preserver-spaces=\"true\">Thus, it is indeed evident that&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">certain substances and food<\/span><\/strong><span data-preserver-spaces=\"true\">&nbsp;containing them&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">have a strong effect on mood regulation.&nbsp;<\/span><\/strong><span data-preserver-spaces=\"true\">Therefore, it may seem that&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">eating only foods full of nutrients<\/span><\/strong><span data-preserver-spaces=\"true\">&nbsp;that affect brain chemistry is<\/span><strong><span data-preserver-spaces=\"true\">&nbsp;the best way to achieve a good mood.<\/span><\/strong><span data-preserver-spaces=\"true\">&nbsp;Of course, everything needs to be taken in moderation, so&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">your diet should also consist of a healthy balance of food to achieve a good mood.&nbsp;<\/span><\/strong><span data-preserver-spaces=\"true\">Therefore, include&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">food that supports a good mood<\/span><\/strong><span data-preserver-spaces=\"true\">&nbsp;in your diet, but also don\u2019t forget about the food you like. Eating well is one of&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">the most critical factors that will make you happy.<\/span><\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Foods_that_will_improve_your_mood\"><\/span>Foods that will improve your mood<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>fish<\/li>\n\n\n\n<li>dark chocolate<\/li>\n\n\n\n<li>fermented foods<\/li>\n\n\n\n<li>bananas<\/li>\n\n\n\n<li>oats<\/li>\n\n\n\n<li>nuts and seeds<\/li>\n\n\n\n<li>legumes<\/li>\n\n\n\n<li>berries<\/li>\n\n\n\n<li>fruit and vegetable (several types)<\/li>\n\n\n\n<li>leafy vegetable&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600;\">[19]<\/span><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"The_best_nutritional_supplements_to_improve_mood\"><\/span>The best nutritional supplements to improve mood<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/vitamins\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">vitamins<\/a> and <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/minerals-1\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">minerals<\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/healthy-fats\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">healthy fats<\/a><\/li>\n\n\n\n<li>5-HTP<\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/melatonin-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">melatonin<\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/l-tryptophan-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">tryptophan<\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/gaba-120-caps-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">GABA<\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/valerian-60-caps-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">valerian<\/a><\/li>\n\n\n\n<li>theanine<\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/ashwagandha-90-caps-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">ashwagandha<\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/rhodiola-rosea-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Rhodiola Rosea<\/a><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span data-preserver-spaces=\"true\">Are you trying to eat healthily?&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">Which food surely improves your mood?<\/span><\/strong><span data-preserver-spaces=\"true\">&nbsp;Share your opinion in the comments and don\u2019t forget to&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">share&nbsp;<\/span><\/strong><span data-preserver-spaces=\"true\">the article with your friends.<\/span><\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/sports-nutrition\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tSports nutrition\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/healthy-food\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tHealthy food\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>What you eat\u00a0really\u00a0affects your mood.\u00a0If you\u00a0fill\u00a0your body with\u00a0the right substances,\u00a0you will be rewarded for it in the form of a\u00a0clear mind and a happy smile.\u00a0See how you can get in a\u00a0good mood with a healthy diet and by choosing the right food!<\/p>\n","protected":false},"author":22,"featured_media":184960,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":8,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[97],"tags":[6197,7349,7325,7559],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-256929","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-fitness-tips","8":"tag-adaptogens","9":"tag-nutrition","10":"tag-sleep","11":"tag-vitamins","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Can diet and food choices improve your mood? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Read about how a healthy diet can 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