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 is a PN1 Certified Nutrition Coach and has been in the fitness space for over a decade. His goal is to help bridge the gap between physical & mental health through fitness.



Also in Reforge Yourself

Exercise For Mood & Anxiety Brief Book Review
Exercise For Mood & Anxiety Brief Book Review

by Tony Gjokaj January 18, 2022 3 min read

A few months back, I listened to a podcast with a Cognitive Behavioral Therapist who was talking about the importance of exercise and depression.

As I own a fitness brand dedicated to helping people exercise out of depression, I was instantly drawn into the title of the episode.

In it, the speaker mentioned his book.

I picked it up.

I read it.

And it was SUPER INFORMATIVE.

I wanted to share it with you all today because I am rereading it for a second time.

Read More
7 Bad Habits That Can Affect Your Mental Health In 2022
7 Bad Habits That Can Affect Your Mental Health In 2022

by Tony Gjokaj January 10, 2022 5 min read

As we continue our way into 2022, one thing that can set us back from reaching our goals are our habits.

Some of us have habits that help facilitate all aspects of our health: mental, physical, and even existential.

Other habits can forestall or neglect those aspects of our health.

So in this post, we are going to go over 7 bad habits that can affect your mental health this year.

Let's dive in!

Read More
5 Reasons Why Most People Fail Their New Years Resolutions
5 Reasons Why Most People Fail Their New Years Resolutions

by Tony Gjokaj January 03, 2022 5 min read

Welcome to 2022.

A new year of possibilities and opportunities.

A new year of improving our mental health and wellbeing.

We all want to make some big changes in our lives and are completely excited about it... but sometimes, it's only a matter of time until some setback happens.

And some of us quit when it gets tough.

Do you ever wonder why some of our New Years Resolutions fail?

There are a few reasons.

In this post, we are going to cover 5 reasons why most people fail their New Years Resolutions.

Let's dive in!

Read More