by Chris Shugart
5 simple nutritional solutions
In a miserable mood? Certain nutritional deficiencies can cause it, or at least make the condition worse. Let’s fix them.
Your feelings don’t matter. Well, okay, they matter, but exactly how you feel in a given situation goes a lot deeper than you think. Let’s look at Carl, an imaginary guy in a hypothetical situation:
Carl’s status: His boss tells him that he did a poor job on his latest assignment.
Carl’s feelings: Carl feels anxious. What if he gets fired!? Or Carl could be sad. The boss didn’t need to be so hurt. Or maybe Carl feels anger. The boss needs a quick kick in the coconuts!
But what if Carl was… happy? Hey, the boss was just nervous; he will see the value in Carl’s work later. And if the project needs redoing, no worries. It will be a fun challenge!
There’s a lot going on in Carl’s brain, literally. Seven different brain regions control mood, from the prefrontal cortex to the raphe nuclei in the brainstem.
Ideally, Carl’s feelings and subsequent mood would turn to the bright side. It’s just healthier. Interestingly, nutrition plays a role. Good nutrition increases the chances of being in a better mood. Malnutrition does the opposite.
Five things for a happier, less crazy mood
Much of the science behind nutrition’s effects on mood involves actual mood disorders. But you don’t have to have a diagnosable condition to feel the change in mood when you take care of the basics:
1. Omega-3 fatty acids
Omega-3s (DHA and EPA) play a major role in brain health and mental performance. Deficiency is associated with an increased risk of depression and other mental disorders, such as anxiety. Omega-3s also seem to regulate the body’s response to stress, and stress is a mental killer.
Omega-3s are involved in the formation and functioning of neurotransmitters such as serotonin, dopamine and norepinephrine – all of which regulate mood. So, think of omega-3 as a natural “mood stabilizer.”
Omega-3s, especially from fish oil, also have an anti-inflammatory effect on the brain. Chronic inflammation is associated with mental illnesses such as depression. Your brain basically runs on omega-3s and your body cannot produce omega-3s on its own. They help maintain cell membrane fluidity and facilitate communication between brain cells. Without omega-3s, the production and function of neurotransmitters is inhibited and inflammation begins. You can become depressed, moody and anxious.
A 2018 meta-study found that fish oil reduced anxiety and related problems. According to most studies, you need at least 2,000 mg of fish oil per day, most of which comes from DHA, which has the greatest effect on neurotransmission.
Flameout DHA-rich fish oil from Biotest (Buy on Amazon) contains 4200 mg of fish oil per 3 capsule serving, mainly from DHA.
2. Vitamin D
Vitamin D deficiency is associated with an increased risk of depression and other mental health problems. Vitamin D receptors are present in the hypothalamus and hippocampus, both of which are involved in mood regulation. Vitamin D affects the production and release of serotonin, which helps regulate how you feel, from general well-being to being warm and cheerful.
Vitamin D also affects the production and activity of various hormones, including those involved in mood, such as cortisol. Some studies show modest increases in testosterone in those previously deficient in D3. Low testosterone is strongly associated with depression and even general crabbiness.
Most people have low blood levels of vitamin D… unless you’re a lifeguard in Puerto Rico who doesn’t wear sunscreen and eats a lot of fish liver. If that’s not you, make sure you’re getting enough by taking a microencapsulated form of vitamin D. D Fix High Absorption Vitamin D (Buy on Amazon) contains 5000 IU of this more bioavailable form. I take D3 like this daily in the winter and every other day in the summer when I get more sunlight.
3. Magnesium
If you take 100 people with mild to moderate depression and give 50 of them magnesium and 50 of them a placebo, the half that get magnesium have far fewer depressive symptoms after just one month. That should tell us something about magnesium and mood.
Magnesium plays a role in the regulation of neurotransmitters, including serotonin. Low levels of magnesium interfere with neurotransmitter function, which contributes to symptoms of depression. Also, magnesium deficiency leads to increased inflammation and oxidative stress – both linked to depression. Magnesium is also involved in regulating cortisol.
There’s more: Magnesium regulates the hypothalamic-pituitary-adrenal (HPA) axis, which regulates the body’s response to stress. Chronic stress contributes to the development of mood disorders, and magnesium helps regulate the stress response.
Finally, magnesium helps regulate calcium levels. An imbalance in the ratio of calcium to magnesium is related to mood. Basically, magnesium deficiency can lead to increased calcium influx into neurons, which can contribute to the excitability and neuronal dysfunction associated with psychiatric disorders.
Like vitamin D, most studies show that half or more Americans are deficient in magnesium, probably because most of us aren’t big fans of eating kale, swiss chard, or collard greens every day. So, take a chelated form of magnesium daily for optimal absorption. Elitepro Vital Minerals (Buy on Amazon) contains 400 mg of this highly bioavailable form along with zinc, another mineral involved in neurotransmitter function.
4. B vitamins
Low levels of B6 (pyridoxine), B9 (folate) and B12 (cobalamin) are associated with depression and anxiety. These B vitamins are involved in the synthesis and metabolism of the normal mood regulators: serotonin, dopamine and norepinephrine. B vitamins also keep homocysteine levels in check. Elevated levels of homocysteine are associated with depression.
B vitamins are also involved in your response to stress. Chronic stress depletes B5 and B6, which is important for adrenal function and cortisol regulation.
Most of your B vitamin needs can be met with regular healthy foods: leafy greens, avocados, nuts, beans, potatoes, bananas, salmon, tuna, etc. Vegans should probably supplement with B12, which must be obtained from animal sources (or fortified vegan products). And yes, vegans have a much higher rate of mental disorders compared to meat eaters.
5. Iron
Irritability, mood swings, sleep disturbances, roller coaster emotions, sad feelings, lack of energy, low libido… all of these are symptoms of low iron AND mild to moderate depression. You have to wonder how many people are prescribed strong anti-depressants when they are actually just deficient in iron.
Iron deficiency is most common in women and vegans. Women lose iron monthly during menstruation. Vegans do not eat red meat. Female vegan? Well, now you know why they’re usually, um, difficult. Antacids also interfere with iron absorption, so men who use them are not off the hook.
Most women and all vegans need to supplement with iron. It can get complicated, so here’s a full article with all the details.
Sources
- Tarleton EK et al. “The Role of Magnesium Supplementation in the Treatment of Depression: A Randomized Clinical Trial.” PLoS One. 2017 Jun 27;12(6):e0180067. PubMed.
- Kuan-Pin Su, MD, PhD, et al. “Association of omega-3 polyunsaturated fatty acid intake with changes in anxiety symptom severity, a systematic review and meta-analysis.” JAMA Network Open. 2018;1(5):e182327. doi:10.1001/jamanetworkopen.2018.2327
- Janice K. Kiecolt-Glaser, et al. “Omega-3 Supplementation Reduces Inflammation and Anxiety in Medical Students: A Randomized Controlled Trial.” Brain Behav Immun. 2011 November; 25(8): 1725–1734.
- Matteo M. Pusceddu, et al. “N-3 polyunsaturated fatty acids (PUFA) reverse the effects of early life stress on the gut microbiome.” Plos One, October 1, 201.
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