by Chris Shugart
5 Simple Nutritional Solutions
In a crappy mood? Certain nutritional deficiencies can cause that, or at least make the situation seem worse. Let's fix those.
Your feelings don't matter. Well, okay, they do matter, but exactly how you feel about any given situation goes much deeper than you think. Let's look at Carl, a hypothetical guy in a hypothetical situation:
Carl's Situation: His boss tells him he did a crappy job on his latest project.
Carl's Feelings: Carl feels anxious. What if he gets fired!? Or Carl could feel sad. The boss didn't have to be so hurtful. Or maybe Carl feels anger. The boss needs a swift kick in the coconuts!
But what if Carl felt… happy? Hey, the boss was just stressed; he'll see the value in Carl's work later. And if the project needs redoing, no worries. It'll be a fun challenge!
There's a lot going on in Carl's brain, literally. Seven different brain regions regulate mood, from the prefrontal cortex to the raphe nuclei in the brainstem.
Ideally, Carl's feelings and subsequent moods would veer toward the bright side. That's just healthier. Interestingly, nutrition plays a role. Good nutrition increases your chances of being in a better mood. Nutritional deficiencies do the opposite.
Five Things for More Happy, Less Crappy Moods
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 mood shift when you take care of the basics:
1. Omega-3 Fatty Acids
Omega-3s (DHA and EPA) play a big role in brain health and mental performance. Deficiencies are linked to increased risks of depression and other mood disorders, like anxiety. Omega-3s also seem to modulate the body's response to stress, and stress is a mood killer.
Omega-3s are involved in the synthesis and function of neurotransmitters like serotonin, dopamine, and norepinephrine – all mood regulators. So, think of omega-3s as natural "mood stabilizers."
Omega-3s, particularly from fish oil, also have anti-inflammatory effects on the brain. Chronic inflammation is linked to mood disorders such as depression. Your brain basically runs on omega-3s, and your body can't produce omega-3s by itself. They help maintain cell membrane fluidity and facilitate communication between brain cells. Without omega-3s, the production and function of neurotransmitters are hampered, and inflammation sets in. You can get depressed, moody, and anxious.
A 2018 meta-study found that fish oil reduced anxiety and related issues. According to most studies, you need at least 2,000 mg of fish oil daily, with most of that coming from DHA, which has the biggest impact on neurotransmission.
Biotest's Flameout DHA-rich fish oil (Buy at Amazon) contains 4200 mg of fish oil per 3-capsule serving, mostly from DHA.
2. Vitamin D
Vitamin D deficiency is linked to an increased risk of depression and other mood problems. Vitamin D receptors are present in the hypothalamus and the hippocampus, both involved in mood regulation. Vitamin D influences the synthesis and release of serotonin, which helps control how you feel, from general feelings of well-being to feeling hot ‘n horny.
Vitamin D also influences the production and actions of various hormones, including those involved in mood, like cortisol. Some studies show a modest testosterone boost in those previously deficient in D3. Low testosterone is strongly linked to 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 use sunblock and eats lots of fish livers. If that's not you, then make sure you're getting enough by taking the microencapsulated form of Vitamin D. D Fix High Absorption Vitamin D (Buy at Amazon) contains 5000 IU of this more bioavailable form. I take this kind of D3 daily in the winter and every other day in the summer when I'm getting 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 getting magnesium have far fewer depressive symptoms after just one month. That should tell us something about magnesium and mood.
Magnesium plays a role in neurotransmitter regulation, including serotonin. Low levels of magnesium disrupt neurotransmitter function, contributing to symptoms of depression. Also, magnesium deficiency leads to increased inflammation and oxidative stress – both linked to depression development. Magnesium is also involved in regulating cortisol.
There's more: Magnesium regulates the hypothalamic-pituitary-adrenal (HPA) axis, which controls your 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. Imbalances in calcium-magnesium ratios are implicated in mood issues. Basically, magnesium deficiency may lead to increased calcium influx into neurons, which can contribute to excitotoxicity and neuronal dysfunction associated with mood disorders.
Like vitamin D, most studies show that half or more of Americans are running low on magnesium, probably because most of us aren't big fans of eating kale, Swiss chard, or collard greens every day. So, take the chelated form of magnesium daily for optimal absorption. Elitepro Vital Minerals (Buy at 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 linked to depression and anxiety. These B vitamins are involved in the synthesis and metabolism of the usual mood regulators: serotonin, dopamine, and norepinephrine. B vitamins also keep homocysteine levels under control. Elevated homocysteine levels are linked to depression.
B vitamins are also involved in your response to stress. Chronic stress depletes B5 and B6, important for adrenal function and cortisol regulation.
Most of your B vitamin needs can be met with normal 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 much higher rates of mood disorders compared to meat eaters.
5. Iron
Irritability, mood swings, sleep disturbances, rollercoaster emotions, feelings of sadness, 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 harsh anti-depressants when they're actually just low on iron.
Iron deficiency is most common in women and vegans. Women lose iron monthly during menstruation. Vegans don't eat red meat. Female vegans? Well, now you know why they're usually, um, difficult. Antacids also interfere with iron absorption, so men using those aren't off the hook.
Most women and all vegans need to supplement with iron. That can get complex, so here's a full article with all the details.
References
- Tarleton EK et al. "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 Use of Omega-3 Polyunsaturated Fatty Acids With Changes in Severity of Anxiety Symptoms, A Systematic Review and Meta-analysis." JAMA Netw Open. 2018;1(5):e182327. doi:10.1001/jamanetworkopen.2018.2327
- Janice K. Kiecolt-Glaser, et al. "Omega-3 Supplementation Lowers Inflammation and Anxiety in Medical Students: A Randomized Controlled Trial." Brain Behav Immun. 2011 Nov; 25(8): 1725–1734.
- Matteo M. Pusceddu, et al. "N-3 Polyunsaturated Fatty Acids (PUFAs) Reverse the Impact of Early-Life Stress on the Gut Microbiota." Plos One, October 1, 201.
