Moringa's Impact On Improving Mood And Reducing Stress

“When the world leaves you feeling blue. You can count on me, I will be there for you.” This warm lyric is from a popular song, “Reach”, from the early 2000s. When you are feeling blue or sad, it would be nice for someone to support and help you get through the bad mood.

Bad moods and stressful feelings happen to everyone, although you may think they are not a big deal and will not affect your health. Certainly, they are not any diseases, but they can contribute to mental health issues and physical health problems. Especially when you are under a long period of stress, you may have more chances to develop serious mental problems, such as bipolar affective disorder and manic-depressive psychosis. You may also have weird body reactions, such as suddenly shaking or sweating, being unable to relax your muscles, easily feeling cold, allergies or skin rashes and many more. Obesity, diabetes and immune disorders also have links with mood and stress. So, staying happy and reducing stress is important for our health.¹

You may acknowledge that exercise, music, or social activities can improve your mental health and reduce your stress. But do you know foods can also affect our feelings? Today, I will introduce you to “moringa”, a plant with white flowers that can be used as a vegetable or herbal medicine.

Moringa is a plant native to India and used widely in Southeast Asia; also known as the drumstick tree. Almost all parts of the tree can be eaten and can be used as traditional herbal medicines. Moringa contains many valuable vitamins and minerals which can have a positive impact on improving mood and reducing stress. Let us have a look at these nutrients one by one.

What are the main nutritional compositions of moringa?

The leaves of moringa are the key elements of nutrition. According to FoodData Central, every 100 gram (g) of moringa leaves contains:

These minerals and vitamins play important roles for managing good mental health as well as nourishing nerve cells in your body.

Sufficient calcium intake helps mood regulation

Calcium is an essential mineral element for keeping bones, heart, blood, and nerves healthy. A systematic review published in Frontiers in Nutrition Journal outlined the link between calcium intake and mental disorders. Enough calcium intake helps to reduce prevalent depression symptoms and increase positivity and resilience.² More than that, calcium has a positive influence on neurotransmitter levels.³ Calcium regulates neurotransmitter release and synthesis, which plays important roles in signalling your nervous system.

The National Health Service (NHS) suggests that an adult needs 700mg of calcium daily. Moringa leaves are rich in calcium; only 600g of moringa leaves can satisfy the calcium requirement for one day in adults.

Magnesium, a mood stabiliser

Magnesium helps to regulate calcium levels in your body and is mainly stored in your bones. Like calcium, magnesium was found to have a good impact on improving mental health and stress management. Several studies show that magnesium helps to reduce anxiety and depression symptoms. Magnesium may inhibit stress response and harmonise nerve signal transmission.⁵

Moringa contains a high volume of calcium and magnesium, these two elements work together to maximise the benefits for your mental health.

Phosphorus for mental health

Moringa is full of phosphorus, which plays an important roles in brain functions and breathing. Low level of phosphorus is associated with hypophosphatemia, which may alter mental state, and cause symptoms such as breathing difficulties, confusion, and irritability. Plus, phosphorus helps metabolism in the brain and reduces the risk of developing Alzheimer’s disease.⁶

Potassium keeps you mentally sharp

If your body lacks potassium, you may have difficulty staying focused and remembering information, and you may easily feel tired and stressed. Lower potassium level is associated with higher levels of cortisol, which is a stress hormone that is released by adrenal glands. Researchers also found that high levels of sodium and low levels of potassium dietary intake contribute to depression among adolescents.⁷

100g of moringa contains 337 mg of potassium, the NHS suggests that adults should have an intake of 3,500mg of potassium each day. Potassium-rich foods, such as moringa, can help reduce symptoms of stress and anxiety.

Mood booster: Zinc and selenium

Zinc and selenium are both essential nutrients for protecting our nerve and brain health. They both play essential roles in the central nervous system.

Moringa in influencing neurotransmitter levels

A study suggests that zinc regulates gene expression and is responsible for the key enzyme activities in neuronal metabolism. Having 25mg of zinc as supplementation with 140 mg of antidepressant medication such as imipramine for 12 weeks showed efficient improvements in treating depression. The study also suggests that zinc positively influences glutamate signalling in the brain, a neurotransmitter that blocks specific signals to reduce fear, anxiety and stress.^8,9

Moringa in supporting cognitive function

Selenium has a proven record in improving coordination, memory and cognition by participating in diverse activities of the central nervous system. A systematic review published in the Nature Journal states the mechanisms of action of selenium have beneficial impacts on cognition and mood-boosting. Selenium can promote the function of multiple antioxidant enzymes such as glutathione peroxidase and thioredoxin reductases, which play major roles in the defensive function against oxidative stress and inflammation.¹⁰ Moreover, oxidative stress can lead to cell damage, and inflammation can trigger depression development. Therefore, selenium can protect the cells from oxidative damage, and its anti-inflammation properties can reduce the risk of cognitive disorder and depression.

So, there is no doubt that moringa can help to regulate mood and reduce depression symptoms.

The key vitamins contained in moringa

Moringa is rich in vitamin C and vitamin B groups, such as thiamine (Vitamin B1), niacin (Vitamin B3), and pyridoxine (vitamin B6).

Vitamin C is known for its antioxidative function, protecting our body cells against free radical damage. Furthermore, sufficient vitamin C intake may also prevent stress-related diseases. Based on a literature review, vitamin C can be proposed as a supplement with fluoxetine for the treatment of depression.¹¹

Vitamin B groups are key in producing brain chemicals that affect mood, other brain functions and nerve cells. Vitamin B1 proved the efficacy in helping neurodevelopment in children and adults.¹² Vitamin B3 also help the brain and nerves against stress and injury. 

A study shows that moderate niacin intake (around 36 mg daily) can reduce depression and anxiety symptoms.¹³ Vitamin B6 helps calm the nervous system by producing a chemical messenger: Gamma-aminobutyric acid (GABA) blocks impulses between nerve cells, enabling your nerves to relax and calm down.¹⁴ Therefore, Vitamin B6 helps to reduce anxiety and relieve stress.

Do you have more questions about moringa? The next section is prepared for you!

FAQ’s

Does moringa enhance your mood?

Yes, moringa can enhance positive feelings and help your nerves relax. Moringa leaves are rich in minerals, such as zinc, potassium and magnesium, that can stabilise your emotions and reduce stress. Moringa also contains plenty of vitamins, especially vitamin B complexes, which are essential nutrients for neurodevelopment and the production of neurotransmitters. So, it is unsurprising that moringa can help nerves calm down and remove bad moods.

Can everyone have moringa?

Moringa’s fruits, pods and leaves are all safe to use. However, if you have serious liver or renal conditions or you are pregnant, it will be a good idea to seek your GP’s suggestions. Moringa is a natural vegetable and herb medicine, but it causes drug and drug reactions with certain medications. If you want to know more, please look at Drug.com.

How do I incorporate moringa?

The most common way to add moringa to your diet is using a capsule supplement between your meals as it is not usually available as fresh or dry moringa leaves in the UK.

Can I rely on moringa for treating mental illness?

It is unlikely as mental illness is a complex disease triggered by various reasons. Most of the time, mental health problems are related to external reasons, such as stress, environment and climate changes, but sometimes they are due to neuropathy or other nerve diseases. Moringa is not as efficient as prescribed medications, but as a supplement with certain depression drugs may help to manage the disease development.

Summary

Moringa is originally from India and has been used as a vegetable and herbal medicine for a long time. Every part of moringa is useful, but moringa leaves are more valuable as it contains variable minerals and vitamins. These nutrients are important in regulating mood, providing anti-inflammation and antioxidant prosperities, and relaxing your nervous systems.

Talking about too many components of moringa? You may still be a bit confused. What impact does moringa have on mood and mental health? Don’t worry, here are the bullet points for its potential benefits:

• Stress reduction
• Neurotransmitter regulation
• Reduce anxiety and promote relaxation and calmness
• Support cognitive function and focusing