Evidence Based This post has 3 references If you buy something through a link on this page, we may earn a small commission. How this works.
1

My Regimen to Improve Mood

Written by Joe Cohen, BS | Last updated:

SelfHacked has the strictest sourcing guidelines in the health industry and we almost exclusively link to medically peer-reviewed studies, usually on PubMed. We believe that the most accurate information is found directly in the scientific source.

We are dedicated to providing the most scientifically valid, unbiased, and comprehensive information on any given topic.

Our team comprises of trained MDs, PhDs, pharmacists, qualified scientists, and certified health and wellness specialists.

All of our content is written by scientists and people with a strong science background.

Our science team is put through the strictest vetting process in the health industry and we often reject applicants who have written articles for many of the largest health websites that are deemed trustworthy. Our science team must pass long technical science tests, difficult logical reasoning and reading comprehension tests. They are continually monitored by our internal peer-review process and if we see anyone making material science errors, we don't let them write for us again.

Our goal is to not have a single piece of inaccurate information on this website. If you feel that any of our content is inaccurate, out-of-date, or otherwise questionable, please leave a comment or contact us at [email protected]

Note that each number in parentheses [1, 2, 3, etc.] is a clickable link to peer-reviewed scientific studies. A plus sign next to the number “[1+, 2+, etc...]” means that the information is found within the full scientific study rather than the abstract.

How to Read My Regimen

To save space, I won’t detail exactly what it is doing, but I just bring down the general area that it improves. So if you see “mood”, it means that said substance or approach is improving my mood.

I recommend this post: ​​My Regimen of 100 Supplements

What I Take To Improve Mood

Lifestyle

  1. Sunlight
  2. Sleep
  3. Water (3.5L/day – a bit less than 1 gallon) (Mood, cognition, Lowers: hsCRP, WBC, Glucose, Sodium, Potassium, Calcium, Phosphorus, Hb, Hct, RBC, Urea, Uric acid, IgG+)
  4. Exercise: Walking, Pushups & Yoga

Supplements

5HTP

Why I take it: 

  1. Mood stability (Serotonin)
  2. Sleep (REM)
  3. T3?

Thiamine

Why I take it:

  • Mood (GABA, ATP/energy, Serotonin, Dopamine, Acetylcholine, Antioxidant) – Hippocampus
  • Immunity
  • Cardiovascular (Cholesterol)
  • Mitochondria
  • Gut
  • Cognitive function (Myelin)
  • Glucose
  • Ergogenic
  • Kidney (Urea [1])

Resistant Starch (Butyrate)

Why I take it:

  1. Food tolerance
  2. Mood (HDACi, GSK3bi, Serotonin, BDNF, CREB, GDNF, NGF, GABA, Dopamine, Norepinephrine, Endorphins, Antiinflammatory, Antioxidant) – Cerebral Cortex, Hippocampus, Prefrontal Cortex
  3. Cognitive function
  4. Wakefulness
  5. Energy (Mitochondria)
  6. Kidney2, GPR109a, HDACi, Urea [3], Indoxyl Sulfate, p-cresol)
  7. Cancer (HDACi)
  8. Gut (HCA2)
  9. Inflammation
  10. Cardiovascular health (LDL, APOB, TMAO)
  11. Fat loss
  12. Glucose control
  13. Longevity
  14. Muscle

Rhodiola 

Why I take it:

  • Mood (Serotonin, Norepinephrine, NPY, Endorphins, DRD1, DRD2, MAOAi, MAOBi, 5HT1A, Acetylcholine, BDNF, NGF, ATP/energy, NO pathway inhibition, Antiinflammatory, Antioxidant) – HPA axis, Hippocampus, Prefrontal Cortex
  • Wakefuless
  • Immunity
  • Longevity
  • Reaction time [R]
  • Kidney

Lithium

Why I take it:

  • Mood (BDNF, CREB, GDNF, Serotonin, GSK3bi, NMDA antagonism, AMPA/Kainate activation, Antioxidant)
  • Longevity
  • Sleep
  • Cognitive function (Myelin)
  • Kidney (low doses)
  • Bone

Methylfolate 

Why I take it:

Green Tea Extract/EGCG

Why I take it:

  • Mood (Serotonin, BDNF, Dopamine, MAOBi)
  • Cognitive function (Attention, Memory, Working Memory)
  • Cardiovascular (APOB, LDL, HRV)
  • Longevity
  • Sleep
  • Flu prevention
  • Bladder health
  • Hair (DHT(-))
  • Skin health
  • Diuretic
  • Muscle
  • Inflammation (STAT3(-))
  • Cancer
  • Kidney health (Urate)

Curcumin

Why I take it:

  • Mood (GSK3bi, BDNF, MAOBi, Serotonin, Dopamine, 5HT1A, 5HT2C, NMDA antagonism, Cannabinoid receptor 1, Antiinflammatory, Antioxidant)
  • Inflammation (STAT3i)
  • Cardiovascular health (LDL, APOB, LPa)
  • Cognitive function (Working Memory)
  • Antimicrobial, Antifungal
  • Cancer
  • Hair (DHTi)
  • Gut health
  • Kidney (p-cresol,)

Zinc

Why I take it:

  • Mood (BDNF, GSK3Bi, Reducing glutamate, NMDA antagonism)
  • Immunity & Infections, Common Cold
  • Cardiovascular (LDL)
  • Cognitive function (attention, reasoning)
  • Glucose balance
  • Skin health
  • Inflammation (STAT3)
  • Gut health
  • Energy/Physical performance
  • Testosterone
  • Thyroid (T3 (+))
  • Vision
  • Bone health
  • Hair
  • Kidney health
  • Tinnitus
  • Oral health/Gums
  • Sleep quality and duration

TMG/Betaine

Why I take it:

  • Mood (Dopamine, Serotonin)
  • Homocysteine & Methylation, Methionine
  • Cognitive (Myelin)
  • HRV
  • Kidney health (Uric acid, Urea)
  • Glucose
  • Muscle & Exercise Performance

Vitamin B12

Why I take it:

Ashwagandha

Why I take it:

Myoinositol

Why I take it:

B6: Pyridoxine 

Why I take it:

Vitamin C

Why I take it:

  • Mood (BH4, Dopamine, BDNF, Norepinephrine, GABAA receptor, NMDA antagonism, GSK3bi, Na+/P+ channels, NO pathway inhibition, Antioxidant)
  • Cognitive function (Reaction time, Myelin
  • Cardiovascular (APOB, LDL?)
  • Sleep quality
  • Kidney Health (Urate, Phosphorous
  • Antifungal, Mitochondria, 
  • Skin (Collagen)
  • Bone
  • Immunity
  • Inflammation (hsCRP)
  • Thyroid (Thyroid hormones animals)

Bacopa

Why I take it:

  • Mood (Serotonin, CREB, cAMP, BDNF, Acetylcholine, Norepinephrine, Dopamine production/transport, MAOAi, 5HT1A, 5HT2C, IP3, Antioxidant)
  • Cognition (Reaction time, Processing speed, Memory, Attention, Working Memory
  • Hair
  • Longevity
  • Kidney health
  • Thyroid (T4+T3 – mice)

L-theanine

Why I take it:

Zembrin

Why I take it:

  • Mood (Serotonin, GABAA Receptor activation, PDE4i, VMAT2 increase, BDNF, cAMP, CREB, Acetylcholine, Cannabinoid receptor 1, light inhibition of opioid receptors)
  • Cognitive function (Working memory, Long term memory, Wakefulness, Attention)
  • Kidneys
  • Inflammation

Saffron

Why I take it:

  • Mood (Serotonin, BDNF, CREB, GABAA Receptor activation, Acetylcholine, NMDA antagonism, Beta2 adrenergic activation, light inhibition of opioid receptors)
  • Cardiovascular (LDL, Blood pressure)
  • Cognitive function (Reaction time)
  • Vision/Eye health
  • Libido
  • Immunity (increases WBCs)
  • Physical performance

About the Author

Joe Cohen, BS

Joe Cohen, BS

As a kid, Joe suffered from inflammation, brain fog, fatigue, digestive problems, mood and other issues that were poorly understood in both conventional and alternative medicine. Frustrated by the lack of good information and tools, Joe decided to embark on a journey of self-experimentation and self-learning to improve his health--something that has since become known as “biohacking”. With thousands of experiments and pubmed articles under his belt, Joe founded SelfHacked, the resource that was missing when he needed it. SelfHacked now gets millions of monthly readers. Joe is a thriving entrepreneur, author and speaker. He is the CEO and founder of SelfDecode. His mission is to help people gain access to the most up-to-date, unbiased, and science-based ways to optimize their health.

RATE THIS ARTICLE

1 Star2 Stars3 Stars4 Stars5 Stars
(No Ratings Yet)
Loading...

FDA Compliance

The information on this website has not been evaluated by the Food & Drug Administration or any other medical body. We do not aim to diagnose, treat, cure or prevent any illness or disease. Information is shared for educational purposes only. You must consult your doctor before acting on any content on this website, especially if you are pregnant, nursing, taking medication, or have a medical condition.

Leave a Reply

Your email address will not be published. Required fields are marked *

This site uses Akismet to reduce spam. Learn how your comment data is processed.