Mood
Supplements studied for mood.
Overview
Vitamin D is possibly effective for mood with medium-strength ratings, though study details are limited in the current summary. GABA does not appear to reliably improve mood; some small studies suggest temporary changes during stressful tasks but evidence is too weak for a dependable benefit.
Inulin-type fructans improved stress-induced mood states and altered gut microbial composition in one randomized trial. Panax Ginseng and Reishi have limited or insufficient evidence. The heatmap and evidence reviews below compare these supplements.
Effect graph
Relevant supplements
Relevant supplements sorted by DEX Score.
| Inulin | ★★★★★ | Low |
| Panax Ginseng | ★★★★★ | Low |
| Reishi | ★★★★★ | Low |
| Multivitamin | ★★★★★ | Low |
| GABA | ★★★★★ | Low |
| Cocoa | ★★★★★ | Low |
| Lycopene | ★★★★★ | Very Low / None |
| Guarana | ★★★★★ | Very Low / None |
Studies
Find individual evidence reviews for supplements sorted by DEX Score.
8 supplements for and rated at least stars. All purchase bands. No minimum star filter.
InulinView supplement →
Reconsider purchase·★★★★★
How we scored this▸
- Early research on mood is limited.
- A randomized controlled trial showing that supplementation with inulin-type fructans and 2′-fucosyllactose improved stress-induced mood states and altered gut microbial composition in a working adult population versus placebo.
- More studies are needed before any benefit can be considered reliable.
Browse 3 studies·1 meta-analysis
RCTInulin-type fructans and 2'fucosyllactose alter both microbial composition and appear to alleviate stress-induced mood state in a working population compared to placebo (maltodextrin): the EFFICAD Trial, a randomized, controlled trial2023n=92
In 92 healthy adults (ages 18–50), inulin-type fructans plus 2'-fucosyllactose (8 g/day) improved stress-induced mood and altered gut microbiota versus maltodextrin.
- Effect
- Benefit
- Dose
- 8 g/day
- Population
- Healthy adults
- Participants
- 92
- Ages
- 18–50
RCTPrebiotic effect on mood in obese patients is determined by the initial gut microbiota composition: A randomized, controlled trial2021n=106
In 106 obese patients over 3 months, prebiotic inulin (16 g/day) improved mood, but effects depended on baseline gut microbiota composition.
- Effect
- Benefit
- Duration
- 3 months
- Dose
- 16 g/day
- Population
- Overweight adults
- Participants
- 106
MetaPrebiotics and probiotics for depression and anxiety: A systematic review and meta-analysis of controlled clinical trials2019
A meta-analysis of 34 controlled trials found probiotics modestly reduced depression and anxiety, while prebiotics showed no significant benefit for either.
- Effect
- No Benefit
Panax GinsengView supplement →
Reconsider purchase·★★★★★
How we scored this▸
- See the studies listed below for more information.
Browse 4 studies
RCTPanax ginseng (G115) improves aspects of working memory performance and subjective ratings of calmness in healthy young adults2010n=30
In 30 healthy adults, 200–400 mg/day Panax ginseng G115 for 8 days improved working memory and mood versus placebo, with dose- and time-dependent effects.
- Effect
- Benefit
- Duration
- 8 days
- Dose
- 400 mg/day
- Population
- Healthy adults
- Participants
- 30
- Avg age
- ~23
RCTEffects of Panax ginseng on quality of life2002n=15
In 30 healthy adults, Panax ginseng 200 mg/day for 8 weeks improved social functioning and mental health scores at 4 weeks versus placebo, though effects faded by 8 weeks.
- Effect
- Benefit
- Duration
- 8 weeks
- Dose
- 200 mg/day
- Population
- Healthy adults
- Participants
- 15
RCTModulation of cognition and mood following administration of single doses of Ginkgo biloba, ginseng, and a ginkgo/ginseng combination to healthy young adults2002n=20
In 20 healthy young adults, single doses of ginkgo 360 mg, ginseng 400 mg, or combined product produced modest acute improvements in some cognitive and mood measures versus placebo.
- Effect
- Benefit
- Dose
- 360 mg/day
- Population
- Young adults
- Participants
- 20
RCTGinseng does not enhance psychological well-being in healthy, young adults: results of a double-blind, placebo-controlled, randomized clinical trial2001n=43
In 83 healthy young adults, ginseng 200–400 mg/day for 8 weeks did not improve positive affect, negative affect, or mood disturbance versus placebo.
- Effect
- No Benefit
- Duration
- 8 weeks
- Dose
- 400 mg/day
- Population
- Young adults
- Participants
- 43
- Avg age
- ~25.7
CocoaView supplement →
Reconsider purchase·★★★★★
How we scored this▸
- No summary is available.
Browse 1 study
RCTEffect of Flavanol-Rich Cacao Extract on the Profile of Mood State in Healthy Middle-Aged Japanese Women: A Randomized, Double-Blind, Placebo-Controlled Pilot Study2023n=60
In 60 fatigued middle-aged Japanese women over 8 weeks, flavanol-rich cacao extract 240 mg/day reduced negative mood states versus placebo without changing fatigue scale scores.
- Effect
- Benefit
- Duration
- 8 weeks
- Dose
- 240 mg/day
- Population
- Women
- Participants
- 60
- Ages
- 40–60
GABAView supplement →
Reconsider purchase·★★★★★
How we scored this▸
- GABA does not appear to reliably improve mood.
- Some small studies suggest temporary changes during stressful tasks, but the evidence is too weak to show a dependable benefit.
Browse 1 study
RCTOral intake of γ-aminobutyric acid affects mood and activities of central nervous system during stressed condition induced by mental tasks2012n=63
In a crossover RCT of 63 adults under mental stress, 100 mg oral GABA reduced alpha-to-beta EEG ratio and improved mood measures versus dextrin placebo during stress tasks.
- Effect
- Benefit
- Dose
- 100 mg/day
- Population
- Adults
- Participants
- 63
MultivitaminView supplement →
Reconsider purchase·★★★★★
How we scored this▸
- A 12-week study in people over 70 looked at whether taking a daily multivitamin-mineral supplement could improve wellbeing, mood, memory, physical health, and social connections.
- The supplements did not improve overall wellbeing, but women felt friendlier after taking them.
- Men who took the supplements had less stress and felt less lonely emotionally.
- This shows that multivitamins might affect men and women differently and could help with daily feelings of stress and social connection in older adults.
- More research is needed to better understand these effects.
Browse 1 study
RCTImprovements to mood, stress and loneliness following 12-week multivitamin supplementation in older adults: a randomised, placebo-controlled, trial2024n=66
A 12-week RCT of 66 adults found multivitamin supplementation improved mood, reduced stress, and lowered loneliness scores versus placebo.
- Effect
- Benefit
- Duration
- 12 weeks
- Population
- Adults
- Participants
- 66
ReishiView supplement →
Reconsider purchase·★★★★★
How we scored this▸
- Reishi has insufficient evidence for Mood.
Browse 2 studies
RCTEfficacy of Lingzhi or Reishi Medicinal Mushroom Ganoderma lucidum (Agaricomycetes) Supplementation on Psychological Stress and Selective Fitness Profile Parameters in Female College Students in West Bengal, India2024n=26
In 26 sedentary female college students over 30 days, Ganoderma lucidum 500–1000 mg/day improved select fitness and psychophysiological parameters versus placebo.
- Effect
- Benefit
- Duration
- 30 days
- Dose
- 1000 mg/day
- Population
- Women
- Participants
- 26
- Avg age
- ~21
RCTGanoderma lucidum Effects on Mood and Health-Related Quality of Life in Women with Fibromyalgia2020n=70
In 70 women with fibromyalgia over 6 weeks, Ganoderma lucidum 6 g/day improved mood, quality of life, and fibromyalgia symptoms versus baseline.
- Effect
- Benefit
- Duration
- 6 weeks
- Dose
- 6 g/day
- Population
- Women
- Participants
- 70
- Ages
- 18+
LycopeneView supplement →
Do not purchase·★★★★★
How we scored this▸
- There is not enough evidence to determine if lycopene has any benefit for Mood.
Browse 1 study
Systematic reviewInfluence of Lycopene Intake on Mental Health: A Systematic Review of Randomized Controlled Trials (RCTs)2025
A systematic review of 6 RCTs on lycopene and mental health found insufficient evidence to support a significant effect of lycopene supplementation on psychological outcomes in adults.
- Effect
- No Benefit
- Dose
- 27.8 mg/day
- Population
- Adults
GuaranaView supplement →
Do not purchase·★★★★★
How we scored this▸
- Early research shows that taking guarana 1080 mg daily for five days does not improve mood.
Browse 1 study
RCTEffects of a commercial product containing guaraná on psychological well-being, anxiety and mood: A single-blind, placebo-controlled study in healthy subjects2013n=27
In 27 healthy adults, guarana extract (350 mg three times daily for 5 days) did not significantly change psychological well-being, anxiety, or mood versus placebo.
- Effect
- No Benefit
- Duration
- 5 days
- Dose
- 350 mg 3×/day
- Population
- Healthy adults
- Participants
- 27
- Avg age
- 25.4±6.4
Evidence visualised
Same ratings as above, aggregated so you can see coverage and imbalance.
| Supplement | DEX | Studies | Meta-analyses | Share |
|---|---|---|---|---|
| Panax Ginseng | ★★★★★48% | 4 | 0 | 29% |
| Inulin | ★★★★★52% | 3 | 1 | 21% |
| Reishi | ★★★★★44% | 2 | 0 | 14% |
| Cocoa | ★★★★★44% | 1 | 0 | 7% |
| GABA | ★★★★★44% | 1 | 0 | 7% |
| Guarana | ★★★★★32% | 1 | 0 | 7% |
| Lycopene | ★★★★★36% | 1 | 0 | 7% |
| Multivitamin | ★★★★★44% | 1 | 0 | 7% |