SAMe Supplements: What Do They Do for You?

Have you ever noticed that when your body feels good and you can move easily, you feel like you are on top of the world?

Your body makes a compound that not only encourages comfortable movement but promotes a healthy mood, as well. This naturally occurring compound is called SAMe, S-adenosyl-methionine. It is prevalent throughout our bodies, in both tissue and fluid, and it plays a number of roles. And, you can take it as a supplement. Let's get to know it better!

What is SAMe?

After you eat protein, your body makes SAMe (pronounced "SAM-ee") from an amino acid called methionine. Or, you can get this compound through dietary supplementation. You can also promote SAMe production by supplementing with TMG, a nutrient that helps convert homocysteine to methionine, and has benefits for heart health.

SAMe participates in methylation reactions in the body using vitamins B6, B12, folate (B9), and many enzymes. The result of these chemical reactions is that SAMe donates methyl groups to molecules that need it, including DNA, proteins, fats and amino acid compounds.

Since it supports protein function and the signaling of vital neurotransmitters like dopamine, serotonin, and norepinephrine in the body, S-adenosyl-methionine is important to our overall well-being in a number of different ways.

What are the benefits of SAMe supplements?

Although it supports a number of processes in the body, S-adenosyl-methionine is best-known for its encouragement of a healthy and stable mood and its role in supporting the production of happy hormones like dopamine and serotonin. The prodigious research on this compound, which has been evaluated by the U.S. Department of Health and Human Services, shows it also supports joint health and comfort.

Who should avoid SAMe?

You should always consult with your healthcare provider before starting new supplements or making any significant lifestyle changes. That said, some groups should avoid any supplementation without specific instruction from their healthcare providers, such as children, pregnant or nursing mothers, and those with medical conditions.

What else can I do to support a stable mood?

Our mood is tied to our overall health and well-being. Taking good care of ourselves is an excellent first step in improving and maintaining a positive mood. Several lifestyle habits have been shown to encourage mood health, including the following:

• Follow a healthy diet

  , such as the Mediterranean diet. Proper nutrition is a vital part of our mood health, and certain foods can affect our mental well-being. Chocolate, for instance, can prompt the release of serotonin in our bodies, and vitamin C-rich foods are known to improve mood.

• Exercise and move your body.

  Physical activity is a natural mood boost. Healthcare experts recommend that we exercise at least 150 minutes every week. Be sure to include resistance training at least twice a week to help maintain bone and muscle mass. This can be done with your own body weight or with added weights.

• Get plenty of restful sleep.

  Quality sleep is a fantastic mood booster, and it is essential for many other aspects of health, including immune system health, memory and learning, and weight management.

• Practice breathwork and meditation.

  Deep breathing can have an immediate effect on mood and research shows measurable effects from both controlled breathwork and mindful meditation. Take at least three good, deep breaths and see how it affects your state of mind. Build a mindful breathing and meditation practice for even more robust benefits.

• 

  Go outside.

  Spending time in nature, a practice called forest bathing, promotes relaxation, a healthy mood and more.

• Manage stress.

  Healthy stress management goes hand in hand with our ability to achieve and maintain a positive mood. Mood-healthy lifestyle choices also promote healthy stress management, and certain herbs and spices can help as well. Ashwagandha, an adaptogen that helps your body fight the effects of stress, is well-known for mood support. L-theanine and chamomile are others. Foundational nutrients like omega-3 fatty acids, probiotics, and vitamin D can also play a role in promoting your physical, mental and mood health.

• Play!

  Please do not forget to have fun. Playing around is an effective mood booster that does not cost anything but a little imagination. If you have forgotten how, ask a child in your life to help you remember.

References

• Balban MY, et al. "Brief structured respiration practices enhance mood and reduce physiological arousal." Cell Rep Med. January 2023. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9873947/
• Bongiorno PB. "142 – Affective Disorders." Textbook of Natural Medicine (Fifth Edition). 2020. https://www.sciencedirect.com/science/article/abs/pii/B9780323430449001424
• Fletcher BD, et al. "Smartphone survey data reveal the timecourse of changes in mood outcomes following vitamin C or kiwifruit intervention in adults with low vitamin C." Br J Nutr. April 2024. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10950451/
• Menezo Y, et al. "Methylation: An Ineluctable Biochemical and Physiological Process Essential to the Transmission of Life." Int J Mol Sci. December 2020. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7730869/
• Sharma A, et al. "S-Adenosylmethionine (SAMe) for Neuropsychiatric Disorders: A Clinician-Oriented Review of Research." J Clin Psychiatry. June 2017. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5501081/
• Timm I, et al. "The Within-Subject Association of Physical Behavior and Affective Well-Being in Everyday Life: A Systematic Literature Review." Sports Med. June 2024. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC11239742/
• "S-Adenosyl-L-Methionine for Treatment of Depression, Osteoarthritis, and Liver Disease." U.S. Department of Health & Human Services. August 2002. https://archive.ahrq.gov/clinic/epcsums/samesum.htm
• "S-Adenosyl-L-Methionine (SAMe): In Depth." National Center for Complementary and Integrative Health. January 2017. https://www.nccih.nih.gov/health/sadenosyllmethionine-same-in-depth