What to take for mood
Graded by the strength of the evidence — strongest first. Nothing here is sold to you.
Saffrongrade B— multiple RCTs show benefit for mild-to-moderate depressive symptoms, comparable to low-dose SSRIs in small trials
Ashwagandhagrade B— Meta-analysis of 22 studies: ashwagandha supplementation significantly reduced stress, depression, and anxiety scores versus control, with a dose-response relationship observed for stress. One of the more consistent mental-health signals in the ashwagandha literature, though study quality and dosing vary.
Saffrongrade B— Meta-analysis of 21 trials: saffron significantly reduced depression scores (Beck Depression Inventory) and anxiety scores (Beck Anxiety Inventory) versus control, plus improved sleep quality (Pittsburgh Sleep Quality Index). Effects on clinician-rated scales (Hamilton scales) and CRP were not significant — self-reported mood benefit is more consistent than clinician-rated or biomarker outcomes.
N-Acetylcysteinegrade C— preliminary evidence as an adjunct in some psychiatric conditions; not established as a standalone
Probioticsgrade C— small effects on mood/anxiety in some "psychobiotic" trials; strain-specific, heterogeneous
Ginkgograde C— Systematic review and network meta-analysis of herbal anxiolytics: Ginkgo biloba showed a modest anxiety-reducing signal among the herbs assessed, but the evidence base is heterogeneous and of limited certainty.
Melatoningrade C— Systematic review: melatonin has been studied as a treatment for mood disorders, with some signal in specific contexts (e.g. seasonal or circadian-related), but overall evidence for a mood benefit is limited and inconsistent.
Lion's Manegrade D— Review: Hericium erinaceus (lion's mane) has been reported to have mood and anxiety benefits in small studies, but the clinical evidence is very preliminary and not from large, confirmatory trials.