By Sarah Tuff

Food and supplements can significantly impact mood and energy by altering the levels of various brain neurotransmitters like serotonin, dopamine and gamma amino butyric acid (GABA), says Zoltan Rona, M.D., M.Sc. So the next time you’re down in the dumps, you’ll need Oxygen’s Mood Food Shopping List.

Green Tea: “If you drink green tea, you’re getting a lot of L-theanine, an amino acid that elevates the relaxing neurotransmitter, GABA,” says Rona.

Sweet potatoes: “Carbohydrates give you energy for exercise,” says Jim White, a Virginia Beach dietitian and personal trainer. Plus, recent research shows that these tubers can help stabilize blood sugar, helping you avoid a grumpy crash.

Lean turkey: Proteins help supply the necessary amino acids for manufacturing neurotransmitters. Aim for about one gram of protein for every pound of body weight.

Chocolate: “If you eat chocolate, you raise the blood levels of phenylalanine, a precursor to dopamine (the feel-good neurotransmitter),” says Rona.

Blueberries: Foods containing purple colored pigments (including blueberries, pomegranate and beets) enhance nerve-cell signaling and strengthen the vessels that supply blood to the brain, explains Alan Logan, naturopathic doctor and author of The Brain Diet (Cumberland House Publishing, 2007).

Spinach: Popeye’s favorite food, along with other green leafy vegetables, is high in magnesium, which plays a role in more than 300 cellular reactions, says Rona. “If you improve cellular function, you improve mood and energy too,” he says.

Apples: A study published in Experimental Biology and Medicine showed that apples help preserve our body’s cells, which staves off fatigue.

Whole grains: “High carbohydrates elevate serotonin because they help get tryptophan into the brain,” says Rona. “This has an antidepressant effect as well as an anti-anxiety effect.”

Beans: They’re a good source of B-vitamins that can help provide relief from PMS and other general moodiness, insomnia and fatigue, says Rona.

Sparkling water: Use it as a pick-me-up instead of java or booze. “Coffee and alcohol tend to make you urinate out your B-vitamins and minerals such as calcium, magnesium and zinc,” says Rona.