by by Chris Shugart
5 Simple Nutritional Solutions
In a crappy mood? Certain nutritional deficiencies can cause that, or at least make it look worse. Let’s fix those.
Your feelings don’t matter. Well, okay, they don’t care, but how you feel about any given situation goes much deeper than you think. Let’s look at Carl, a hypothetical man 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 be sad. The boss didn’t need to be so hurtful. Or maybe Carl feels angry. The boss needs a quick kick in the nuts!
But what if Carl felt … happy? Hey, the boss was just stressed; he will see the value in Carl’s work later. And if the project needs to be redone, you won’t have to worry. It will be a fun challenge!
Carl’s brain has a lot going on, literally. Seven different brain regions control mood, from the prefrontal cortex to the raphe nuclei in the brainstem.
Ideally, Carl’s emotions and subsequent mood would point toward the bright side. That’s just healthier. Interestingly enough, nutrition plays a role. Good nutrition increases your chances of being in a better mood. Nutritional deficiencies do the opposite.
Five Things for Older, Less Crappy Mods
Much of the science behind the effects of nutrition on mood relates to actual mood disorders. But you don’t need to have a diagnosed 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. Deficiencies are associated with increased risks of depression and other mood disorders, such as 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 such as serotonin, dopamine, and norepinephrine – all mood regulators. So, think of omega-3s as natural “mood stabilizers”.
Omega-3s, especially from fish oil, also have anti-inflammatory effects on the brain. Chronic inflammation is linked to mood disorders such as depression. Your brain essentially runs on omega-3s, and your body cannot produce omega-3s on its own. They help maintain brain-cell fluid and facilitate communication between brain cells. Without omega-3s, the production and function of neurotransmitters is inhibited, and inflammation sets in. You can be 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 every day, with most of that coming from DHA, which has the greatest impact on neurotransmission.
Biotest’s Flameout DHA-rich fish oil (Buy at Amazon) containing 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 hippocampus, both involved in mood regulation. Vitamin D affects the synthesis and release of serotonin, which helps regulate how you feel, from general feelings of well-being to feeling hot and horny.
Vitamin D also affects the production and activities of various hormones, including those associated with mood, such as cortisol. Some studies show a modest increase in testosterone in those who were previously deficient in D3. Low testosterone is strongly linked to depression and even general crabbiness.
Most people have low levels of vitamin D in their blood… unless you’re a lifeguard in Puerto Rico who doesn’t use sunblock and eats a lot of fish livers. If it’s not you, make sure you’re getting enough through the microencapsulated form of Vitamin D. D Fix Vitamin D for High Absorption (Buy at Amazon) containing 5000 IU of this more bioavailable form. I take this type of D3 daily in the winter and every other day in the summer when I have 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 will have significantly less depressive symptoms after 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. Magnesium deficiency also leads to increased inflammation and oxidative stress – both linked to the development of depression. 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 associated with mood issues. Basically, magnesium deficiency can 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 greens. collard every day. Therefore, take the chelated form of magnesium daily for optimal absorption. Elitepro Vital Minerals (Buy at Amazon) containing 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, which is important for adrenal function and cortisol regulation.
Most of your vitamin B needs can be met with normal healthy foods: leafy greens, avocados, nuts, beans, potatoes, bananas, salmon, tuna, etc. vegan products). And yes, vegans have much higher rates of mood disorders compared to meat eaters.
5. Iron
Irritability, mood swings, sleep disturbances, roller coaster emotions, feelings of sadness, lack of energy, low libido…these are all symptoms of low iron AND mild-to-moderate depression. You have to wonder how many people are prescribed harsh anti-depressants when they are just low on iron.
Iron deficiency is most common in women and vegans. Women lose iron monthly during menstruation. Vegans do not eat red meat. female vegans? Well, now you know why they are usually difficult. Antacids also interfere with iron absorption, so men who use those are off the hook.
Most women and vegans need to supplement with iron. That can be complicated, so here’s a full article with all the details.
References
- Tarleton EK et al. “The role of magnesium supplementation in the treatment of depression: A randomized clinical trial.” PLoS One. 2017 June 27; 12(6):e0180067. PubMed.
- Kuan-Pin Su, MD, PhD, et al. “Association of Omega-3 Polyunsaturated Fatty Acid Use With Changes in Anxiety Symptom Severity, A Systematic Review and Meta-analysis.” Open JAMA Netw. 2018; 1(5): 182327. 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 Immunity. 2011 November; 25(8): 1725–1734.
- Matteo M. Pusceddu, et al. “N-3 Polyunsaturated Fatty Acids (PUFAs) Reverse the Effects of Early Life Stress on the Gut Microbiota.” Plos One, October 1, 201.
