10 Healthy Drinks That Can Naturally Boost Your Mood
A selection of flavorful blends that hydrate, energize, and soothe your mind.
If you’ve ever felt your spirits lift after your morning coffee or found calm in a soothing herbal tea, you know that what you drink can play a powerful role in how you feel. Science shows that certain drinks are packed with nutrients that can lift mood, ease anxiety, and even fight mild depression. Here, find ten healthy, tasty beverages—backed by research and nutritionists—that can help brighten your day.
How Do Drinks Impact Mood?
Beverages can affect mood via several mechanisms:
- Hydration: Dehydration is linked to fatigue, irritability, and confusion. Staying hydrated supports optimal brain function and mood.
- Nutrients: Components like antioxidants, vitamins, minerals, and amino acids help regulate brain chemicals that affect mood, such as serotonin and dopamine.
- Caffeine: Caffeine boosts alertness and energy by increasing neurotransmitter activity, but too much can increase anxiety in sensitive people.
1. Water: The Essential Uplifter
Why it helps: Even mild dehydration can cause sluggishness, low energy, and negatively affect your mood. An increase in water consumption—especially for people who typically drink little—has been shown to improve feelings of calmness, alertness, and overall well-being.
- Tip: Aim for at least eight 8-ounce glasses a day, more if you’re active or live in a hot climate.
- Flavor boost: Add fresh lemon, orange, cucumber, or mint for extra taste and a mood-boosting aroma.
2. Coffee: A Quick Mood Brightener
Why it helps: Coffee contains caffeine, which can rapidly improve alertness and happiness by increasing dopamine and serotonin transmission in the brain. Multiple studies find that regular moderate coffee consumption is linked with a lower risk of depression.
- Recommended amount: Up to 3-4 cups a day appears safe for most adults and may lower depression risk by as much as 20%.
- Watch out: Too much coffee can make anxiety worse or interfere with sleep, so listen to your body.
3. Green Tea: Calm Energy and Focus
Why it helps: Green tea is rich in L-theanine, an amino acid that promotes relaxation without drowsiness. The moderate caffeine content sharpens focus and mental clarity, while polyphenols act as antioxidants that may help regulate mood.
- Bonus: Green tea may protect the brain as we age and support mental health.
- Steeping tip: Brew for 2-3 minutes to keep the taste smooth and perks potent.
4. Tart Cherry Juice: Natural Sleep and Mood Support
Why it helps: Tart cherry juice is a natural source of melatonin (the hormone that helps regulate sleep), as well as antioxidants called anthocyanins. Research suggests it can improve sleep quality and reduce symptoms of insomnia, both of which are closely tied to mood stability and resilience.
What others are reading
- Serving suggestion: Drink 1/2 cup in the evening to unwind before bed.
- Look for: 100% tart cherry juice with no sugar added.
5. Turmeric Golden Milk: Warm and Comforting
Why it helps: Turmeric contains curcumin, a compound with anti-inflammatory and potentially antidepressant effects. When combined with black pepper (which boosts absorption) and warmed plant-based or cow’s milk, it creates a soothing drink that may help ease anxiety and enhance mood.
- DIY recipe: Simmer 1 cup milk with 1/2 teaspoon turmeric, a pinch of black pepper, cinnamon, and honey to taste.
- Benefits: Helps reduce inflammation that can affect mental well-being.
6. Kefir: Probiotic Powerhouse
Why it helps: Kefir is a fermented milk drink loaded with probiotics, which are beneficial bacteria that support gut health. There’s growing evidence that gut health and mental health are closely connected; improving the balance of gut bacteria may help improve mood and reduce anxiety through the so-called “gut-brain axis.”
- Serving tip: Enjoy 1 cup as a smoothie base or on its own for a tangy, creamy pick-me-up.
- Lactose-free option: Look for coconut or almond milk-based kefir if you’re dairy-sensitive.
7. Hot Chocolate (Made with Dark Chocolate)
Why it helps: Dark chocolate contains flavonoids and magnesium, both known for boosting mood and supporting relaxation. Cocoa stimulates the release of endorphins, neurochemicals associated with pleasure and feeling good. Choosing dark chocolate (at least 70% cacao) provides the biggest benefit with less sugar.
- Suggestion: Make hot chocolate using unsweetened cocoa, a non-dairy milk, and a touch of honey or maple syrup.
- Additional plus: Dark chocolate is rich in antioxidants that help combat stress.
8. Oat Milk: Comfort in a Cup
Why it helps: Oats are packed with B vitamins and magnesium, both key for producing serotonin—a brain chemical tied to feelings of relaxation, well-being, and improved sleep. Oat milk provides a creamy and comforting alternative to dairy, and is a good source of fiber for gut health.
- Serving tip: Warm oat milk with cinnamon and a splash of vanilla for a soothing bedtime drink.
- Extra: Fortified oat milks provide calcium and vitamin D to further support mood.
9. Banana & Tropical Fruit Smoothie: Stress-Soothing Blend
Why it helps: Combining bananas, pineapple, orange, and papaya packs a punch of mood-boosting nutrients, including vitamin B6 (important for serotonin production), natural sugars for energy, and fiber to support digestion. Add a spoonful of flaxseed oil for omega-3s, which help regulate stress hormones like cortisol.
- DIY recipe: Blend 1 banana, 1 cup pineapple juice, 1/2 cup orange juice or strawberries, the pulp of one papaya (or 1/2 cup papaya nectar), and 1-3 teaspoons flaxseed oil. Drink with a multivitamin containing 100% DV of nutrients plus 200 mcg chromium picolinate for an extra edge.
- Why it works: Carbohydrates in fruit support serotonin production; omega-3s and vitamins keep stress in check.
10. Herbal Teas: Chamomile, Peppermint, and Lavender
Why they help: Herbal teas are naturally caffeine-free and can help you unwind, reduce anxiety, and fall asleep faster. Chamomile is renowned for its anti-anxiety and mild sedative effects, peppermint for refreshing calm, and lavender for gentle stress relief.
- Serving suggestion: Brew herbal tea in the evening as a comforting pre-sleep ritual.
- Customize: Add slices of fresh ginger or lemon for a zingy mood boost.
Table: Comparison of Mood-Boosting Drinks
| Drink | Key Mood Benefits | Best Time to Drink |
|---|---|---|
| Water | Reduces fatigue, enhances alertness | All day |
| Coffee | Increases alertness, happiness | Morning or midday |
| Green Tea | Calm focus, stress reduction | Morning or afternoon |
| Tart Cherry Juice | Improves sleep, restores mood | Evening |
| Golden Milk | Reduces anxiety, anti-inflammatory | Evening or bedtime |
| Kefir | Gut-brain mood boost | Breakfast or snack |
| Dark Hot Chocolate | Promotes happiness, relaxation | Afternoon or evening |
| Oat Milk | Supports relaxation, sleep | Evening or bedtime |
| Fruit Smoothie | Stress relief, energy | Morning or mid-afternoon |
| Herbal Tea | Reduces anxiety, calms nerves | Night |
Expert Tips for Maximizing Mood-Boosting Benefits
- Stay hydrated: Don’t wait until you’re thirsty. Sip water steadily throughout the day.
- Balance caffeine: While caffeine can elevate mood, avoid it after 2pm to protect your sleep cycle.
- Watch sugar: Choose unsweetened or lightly sweetened versions of your favorite drinks to avoid energy crashes.
- Boost with real food: Pair drinks with nutrient-dense snacks (nuts, seeds, fruit) for steady energy and satisfaction.
Frequently Asked Questions
Q: How quickly can healthy drinks improve my mood?
A: Caffeinated drinks like coffee or green tea may create noticeable effects within 30-60 minutes. Hydrating with water or herbal teas can ease irritability or fatigue within a few hours. The greatest, most sustained benefits come from consistent healthy choices over days and weeks.
Q: Are there any drinks I should avoid for mood?
A: Excessive caffeine, alcohol, and heavily sweetened beverages may temporarily improve mood but can actually trigger crashes, anxiety, or low energy later on. Focus on moderation and whole-food-based options.
Q: Can drinks alone fix serious mood disorders?
A: While healthy drinks can help support a positive mood, they are not a substitute for professional care if you experience severe or persistent symptoms of depression or anxiety. Seek guidance from a healthcare provider for ongoing mood issues.
Quick Recipes for Mood-Boosting Drinks
- Mood-Lifting Banana Smoothie: Blend 1 banana, 1/2 cup Greek yogurt, 1 tsp flaxseed, a dash of cinnamon, and 3/4 cup almond milk.
- Soothing Golden Milk: Heat 1 cup oat milk with 1/2 tsp turmeric, pinch of black pepper, 1/4 tsp cinnamon, and a drizzle of honey until warm.
- Relaxing Chamomile Lavender Tea: Steep 1 chamomile tea bag and 1/2 tsp dried lavender in hot water for 7 minutes. Add honey if desired.
- Refreshingly Simple Fruity Water: Infuse 1L water with orange slices, cucumber, and mint for freshness and a gentle pick-me-up.
When to Seek Additional Support
If you find yourself struggling with low mood, fatigue, or anxiety that persists despite healthy changes, consider reaching out to a mental health professional. Nutrient-rich drinks can provide meaningful support, but deeper issues may require additional care and compassion.
References
- https://www.prevention.com/health/a20462615/food-and-mood-the-best-foods-to-make-you-feel-better/
- https://pmc.ncbi.nlm.nih.gov/articles/PMC3984246/
- https://www.prevention.com/health/a20457709/happiness-is-easy-with-these-tips-on-how-to-be-happy/
- https://www.prevention.com/health/a60486206/heal-your-body-with-food/
- https://www.prevention.com/food-nutrition/healthy-eating/a63691103/benefits-of-tea/
- https://www.prevention.com/health/sleep-energy/a20441974/health-facts-about-caffeine/
- https://www.prevention.com/health/a20485410/simple-changes-to-improve-your-well-being/
- https://www.prevention.com/health/a62235186/rethinking-drinking-november-2024/
- https://www.prevention.com/health/a29870882/what-is-dry-january/
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