by Tony Gjokaj April 14, 2020 3 min read

Wellbeing and sleep have been the most requested content for Reforged, and it's understandable: we all want to feel good, and sleep better. Our intense lives demand us to perform our best, and we must be at our best every day.

In this article, we are going to talk about the four supplements that improve overall mood and well-being. These four are backed with quite a bit of evidence showing that they are pretty powerful.

I take all of these supplements regularly, as they have made significant changes in my mood, sleep, and overall lifestyle.

Without further ado, let's get into them!

Adaptogens

Recall that adaptogens help reduce fatigue and exhaustion, helping with overall mood in stressful situations. While these are not essential in your diet, we believe they truly augment (or enhance) your lifestyle.

Ashwagandha

Ashwagandha is known as the "King of Ayurvedic Herbs", and for good reason: it has been shown to reduce stress, anxiety, and even manage fatigue. According to a double blind study, ashwagandha was shown to drastically reduce anxiety. In another double blind study, ashwagandha was shown to reduce stress.

Simply put, this adaptogen is not an essential supplement, yet it's a great supplement to add to your arsenal if your lifestyle or workplace is intense and mentally demanding.

Rhodiola Rosea

Rhodiola Rosea is one of my favorite adaptogens because of it's promising effects when it comes to managing fatigue. It is one of the more studied adaptogens, with plenty of them showing positive results.

According to one double blind study, small doses of Rhodiola Rosea showed an improvement on work-related tasks by 20%, making it a powerful supplement to have in your arsenal.

As a result of the anti-fatiguing properties, another study showed that it reduced levels of depression, resulting in improved wellbeing.

Lastly, to experience all of the benefits Rhodiola Rosea has to offer, an individual must take the supplement daily for at least a month to experience all of it's great effects!

Essential Nutrients

The next two supplements or nutrients are typically acquired in your diets or lifestyle. They have been shown to not just improve wellbeing, but also improve heart health, immune health and more.

Vitamin D

We talk about Vitamin D quite often in our articles and for good reason: many of us are deprived of this micronutrient. It has a variety of benefits like brain health, immune health, bone health, heart health, even improving well-being overall.

While found in fish, eggs, and even direct sunlight, Vitamin D is also a great vitamin to supplement with. In fact, it has promising evidence that it has the opportunity to prevent forms of cancer.

In regards to well-being, Vitamin D produces serotonin as a byproduct. On our previous article, we mentioned that serotonin that helps regulate mood, reduce depression, and even has potential to improve our sleep!

Fish Oil

Fish Oil is a great source when it comes to Omega-3 fatty acids. Having a diet that is higher in Omega-3's regulates inflammatory response and even helps with cognition, or brain power.

In regards to well-being, It has been shown to improve mood in people with high levels of depression.

There are plenty of benefits that come from omega-3 or fish oil supplementation, so we recommend looking at our simplified supplements article on fish oil for further information.

4 Well-Being

As you can see, these four are great supplements to improve your health and overall lifestyle. While Vitamin D and Fish Oil are the more essential nutrients, Ashwagandha and Rhodiola Rosea make for great lifestyle augmenters. 

These supplements all have potential to improve your mood, and some have the potential to help you live longer and happier. What's not to love about these four?

Thanks for reading everyone! We hope this brings you the knowledge to improve your wellbeing, which in turn, helps you improve your sleep quality as well!

Lastly, please be sure to read the additional articles we posted in here so that you can learn more about these four supplements.

If you have any questions or comments, throw them below, or email us at support@reforgedperformance.com. We are here to answer any other additional questions you might have.

Now, let's go out there and seize the day! Carpe Diem!

Tony Gjokaj
Tony Gjokaj

Tony is the Owner of Reforged Performance Nutrition. He has been in the fitness space for over a decade, previously coaching individuals in body recomposition and strength training. His goal is to connect others with the knowledge they need to reach their greatest potential.


Leave a comment


Also in Reforge Yourself

Five Barriers That Hold Us Back From Fitness In 2020... And How to Overcome Them!
Five Barriers That Hold Us Back From Fitness In 2020... And How to Overcome Them!

by Tony Gjokaj September 25, 2020 6 min read

One of the most difficult things to implement is a diet or exercise regiment. According to one study, more than 50% of people will drop out of their exercise program within 6 months. Most of the time, this is a result of our exercise program not meeting expectations. Our hesitations typically come from ourselves - and it's never always one reason.

There are typically multiple reasons as to why we drop out of our exercise and nutrition regiments.

In this post, we are going to go over the five barriers that hold most of us back from fitness.

Let's dive in!

Read More
Why Fat Loss Is Never Consistent... And What You Can Do About It!
Why Fat Loss Is Never Consistent... And What You Can Do About It!

by Tony Gjokaj September 09, 2020 4 min read

We all witness the initial water weight loss that comes from dieting... it's so cool to drop 5-10lbs in one week when we start.

And then, it slows down... it even stops.

Some people get disheartened from this and believe that it's in their genetics... that the diet didn't work... that no matter what they do, it's useless.

I've been there.

Read More
The Ultimate "On The Go" Guide to Flexible Dieting
The Ultimate "On The Go" Guide to Flexible Dieting

by Tony Gjokaj September 06, 2020 11 min read

I've tried Intermittent Fasting, Ketogenic, and low-carb diets way before they were cool. To be honest, most of these methods were never sustainable for me in the long-term: I would eventually always stop them. Being that I grew up with a family whose meals were Mediterranean-styled, fruits, vegetables, and complex carbs were always a part of my life.

Sometimes, having trouble eliminating food groups in diets is not because of willpower or discipline... it's because of adherence. To us, adherence is the most important thing in a diet, as it eventually breeds discipline and consistency.

It was not until I incorporated Flexible Dieting that my entire lifestyle changed for the better. 

In this post, we will explore the Flexible Dieting system in its entirety. It's a system I have used through quite a few successful fat loss and muscle gain phases since 2013.

Read More

Join the Reforged Legion.