---
title: "Lift Your Mood: The Role of Physical Activity in Mental Health"
description: Aerobic and strength exercise supports mental health via neurotrophic factors and myokines, aided by nutrients like collagen and creatine.
image: https://www.casi.org/hubfs/casi/featured/march-18-lift-your-mood-physical-activity_0.jpeg
---

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# Lift Your Mood: The Role of Physical Activity in Mental Health

AT Antonia Toupet, PhD Mar 14, 2025

![Lift Your Mood: The Role of Physical Activity in Mental Health](https://www.casi.org/hs-fs/hubfs/casi/featured/march-18-lift-your-mood-physical-activity_0.jpeg?width=960)

Regular physical activity has consistently been associated with improved mental health outcomes and a healthy stress response. [A recent systematic review](https://pubmed.ncbi.nlm.nih.gov/39609855/) of 247 studies provided strong evidence that physical activity plays an important role in several factors related to mental health, including self-esteem, affect, self-efficacy, body image satisfaction, self-worth, resilience, social support, physical health, social connectedness, pain management, sleep, energy, and overall mental health and well-being. Regular physical activity may also support healthy stress responses and emotional resilience to acute stress. [A randomized controlled study](https://pubmed.ncbi.nlm.nih.gov/24822048/) (n = 111) found that individuals who exercised at least once per week reported a smaller decline in positive affect after exposure to a stressful task relative to non-exercisers. 

Physical activity may also mitigate signs of [depression](https://pubmed.ncbi.nlm.nih.gov/31586447/) and [anxiety](https://pubmed.ncbi.nlm.nih.gov/33922351/) and support [psychological well-being](https://pubmed.ncbi.nlm.nih.gov/26699231/) through multiple physiological pathways. For example, exercise has been shown to increase the circulation of several neurotrophic factors, such as [brain-derived neurotrophic factor](https://pubmed.ncbi.nlm.nih.gov/23600729/) and [vascular endothelial growth factor](https://pubmed.ncbi.nlm.nih.gov/28534495/), which mediate neurogenesis, synaptic plasticity, and improved brain vasculature. These processes support brain functioning in areas related to mental health, such as the hippocampus. 

Both [aerobic exercise](https://pubmed.ncbi.nlm.nih.gov/30334597/) and [strength training](https://journals.sagepub.com/doi/10.1177/1559827610368771) have been shown to support mental health. Regular aerobic exercise may [support healthy stress responses](https://pubmed.ncbi.nlm.nih.gov/37885801/) by promoting cardiovascular health and aerobic capacity. It may also modulate circulating levels of stress hormones and signaling factors related to the hypothalamic-pituitary-adrenal axis and the autonomic nervous system, as commonly measured by the biomarkers cortisol and salivary α-amylase. 

Strength training exercise can help build and maintain muscle tone, which also plays a significant role in mental health and in promoting healthy stress responses. The skeletal muscle can be regarded as an [endocrine and paracrine organ](https://pubmed.ncbi.nlm.nih.gov/32207258/), where muscle-derived signaling proteins, called [myokines](https://pubmed.ncbi.nlm.nih.gov/32393961/), facilitate communication between the muscles and other organs, such as the liver, pancreas, skeletal system, adipose tissues, cardiovascular system, and the brain. [Exercise-induced myokines](https://pubmed.ncbi.nlm.nih.gov/39687518/), such as BDNF, irisin, cathepsin B, and interleukin 6, promote neural proliferation and synaptic plasticity, supporting cognitive and mental health.

**What are some nutrients that can support muscle tone in conjunction with exercise?**

- [Collagen peptides](https://pubmed.ncbi.nlm.nih.gov/34491424/) support the maintenance of collagen, which is the primary structural component of connective tissues, accounting for as much as 30% of the body’s total protein. [Collagen](https://pubmed.ncbi.nlm.nih.gov/34605901/) is responsible for muscle flexibility and adaptation and provides structure, support, and strength to muscles, helping them function properly. It has been shown to increase lean body mass and muscle strength in both [male](https://pubmed.ncbi.nlm.nih.gov/26353786/) and [female](https://pubmed.ncbi.nlm.nih.gov/31010031/) subjects.
- [Bioactive peptides](https://pubmed.ncbi.nlm.nih.gov/33937870/) from the fava bean (*Vicia faba*), called natural peptide network NPN\_1 (PeptiStrong™), were identified using a predictive machine learning approach for their optimized properties, supporting healthy inflammatory responses, [muscle health](https://pubmed.ncbi.nlm.nih.gov/36839344/), and [muscle protein synthesis](https://pubmed.ncbi.nlm.nih.gov/37277162/).
- [Creatine](https://pubmed.ncbi.nlm.nih.gov/28615996/) is stored in skeletal muscle and involved in muscular contractions. Both muscle strength and creatine may naturally decline with age. Creatine supplementation may [support intramuscular creatine status, high-intensity exercise capacity, and lean body mass](https://pubmed.ncbi.nlm.nih.gov/34199588/) and [promote lean body mass and muscle strength during resistance training](https://pmc.ncbi.nlm.nih.gov/articles/PMC5679696/).
- [Leucine](https://pubmed.ncbi.nlm.nih.gov/29901760/) is an essential amino acid that is considered to be the most anabolic. The [International Society of Sports Nutrition](https://pubmed.ncbi.nlm.nih.gov/28642676/) recommends resistance exercise and adequate protein consumption in the range of 2.3 to 3.1 g/kg/day to maximize the retention of lean body mass, where the protein source contains 700 to 3,000 mg of leucine, in addition to a balanced content of all other essential amino acids. A [systematic review](https://pubmed.ncbi.nlm.nih.gov/25809808/) of 16 randomized controlled studies found that individuals 65 years or older supplemented with leucine experienced beneficial effects on body weight and lean body mass.
- In addition to a balanced whole foods diet rich in vitamins, minerals, phytonutrients, essential amino acids, and essential fatty acids, some other nutrients that may support muscle tone, in conjunction with exercise, include [β‐hydroxy β‐methylbutyrate](https://pubmed.ncbi.nlm.nih.gov/30982854/), [Vitamin D](https://pubmed.ncbi.nlm.nih.gov/32857128/), and [geranylgeraniol](https://pubmed.ncbi.nlm.nih.gov/31100888/).

**Learn more about physical activity, muscle tone, and health:** 

[Muscle Tone Matters: The Key to Optimal Body Composition and Metabolic Health](https://www.casi.org/articles/muscle-tone-matters-key-optimal-body-composition-metabolic-health)

[Collagen Peptides to Promote Skeletal Muscle](https://www.casi.org/articles/collagen-peptides-to-promote-skeletal-muscle)

[Randomized Controlled Trial Investigates PeptiStrong™ Supplementation on Muscle Strength Recovery & Restoration After Resistance Exercise](https://www.casi.org/articles/trial-investigates-peptistrong-supplementation-muscle-strength-recovery-restoration)

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### Antonia Toupet, PhD

Clinical Application

## Clinical Considerations in Practice

 In clinical practice, practitioners considering the topics discussed above may also weigh nutrient form, delivery and formulation, alongside individual patient variability.

### Practitioner Formulation Example

![Whole Body Collagen®](https://cdn.sanity.io/images/lemtscrs/production-www/066f3d3d6d4858bc25cff782da54f49926f71b75-2000x2000.png?w=128&h=128&fit=max&auto=format)

Whole Body Collagen®

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[Explore Formulations →](https://www.designsforhealth.com/products/wholebodycollagen)

## Continue your research

#### [Research & Education Hydrolyzed Whey Protein for Athletes: Enhanced Digestibility, Absorption, and Recovery Jun 30, 2026](https://www.casi.org/articles/hydrolyzed-whey-protein-for-athletes-enhanced-digestibility-absorption-and-recovery)

#### [Science Update Combined Resistance Training and Vicia faba Supplementation Promotes Strength and Endurance in Both Men and Women: A Randomized Trial Sep 04, 2025](https://www.casi.org/articles/resistance-training-vicia-faba-supplementation)

#### [Research & Education Peptides in Action: The Expanding Role of Bioactive Peptides in Human Health May 22, 2025](https://www.casi.org/articles/peptides-in-action-expanding-role-bioactive-peptides-human-health)

#### [Research & Education Can Short-Chain Fatty Acids Elevate Your Exercise Routine? Apr 22, 2025](https://www.casi.org/articles/can-short-chain-fatty-acids-elevate-your-exercise-routine)

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