Nutrition can have a huge impact on mood, by providing the brain with the right building blocks for the structure of the brain, as well as supporting production of mood-enhancing brain chemical messengers such as serotonin. The brain requires an array of vitamins and minerals to support cell structure and enzyme processes, so it’s no surprise that nutrition has such a strong effect on mood.
For this reason, Igennus have formulated four targeted MindCare® supplements offering all-in-1 advanced brain nutrition to transform how you feel.
Key nutrients for enhancing mood
Omega-3 EPA and DHA
Omega-3 fatty acids found in fish are possibly the most well known and beneficial nutrients for supporting brain function and mood. A diet naturally rich in omega-3 fatty acids from seafood effectively boosts mood and also correlates with reduced levels of bipolar disorder, helping to stabilise mood. (1)
A deficiency of omega-3 can result in an imbalance of omega-3 and omega-6 fatty acids, resulting in excess inflammation in the body. Low levels of omega-3 EPA not only induces a state of inflammation in the brain, but can also lead to destruction of serotonin (2), the chemical messenger in the brain responsible for giving us feelings of happiness. It is not surprising, then, that a state of chronic inflammation coupled with imbalanced omega fatty acids is associated with depression. (3,4)
It is important to note that not all omega-3 fatty acids are equal as they have very different roles in the brain: to improve your mood you should concentrate on the active omega-3 fatty acids EPA and DHA. EPA, in particular, plays a key role in controlling inflammation in the brain, protecting against damage and promoting transmission of messages in the brain, helping us to feel balanced and happy. Omega-3 DHA is required for structure of the brain due to its presence in cell membranes.
In an ideal world, we would all be eating plenty of oily fish, but this is certainly not the case. If oily fish is not regularly consumed in the diet, a concentrated EPA and DHA supplement may help to boost mood.
When it comes to choosing a fish oil, concentration and dose will determine how effective they are for supporting mood. A standard fish oil capsule, for example, only provides 30% of the active ingredients EPA and DHA, whereas ideally you want at least 70% concentration EPA and DHA to achieve full benefits of a therapeutic dose.
A supplement providing EPA and DHA at a ratio of 2:1, or over 60% EPA, is considered ideal for depression, as these levels have been shown to significantly reduce depressive symptoms. (5;6) For general mood support, look for a supplement providing at least 400mg EPA and 250mg DHA.
Low mood is often a side effect of too much stress on the body, both mentally and physically; correct nutrition can help your body deal with stress efficiently, so look seriously at your diet. Antioxidants are found in brightly coloured fruits and vegetables, nuts and seeds, and have the ability to mop up damaging free radicals, thereby protecting the brain against oxidative damage. Concentrate on vitamin C, vitamin E and selenium for their powerful antioxidant effects and ability to recycle other antioxidants in the body.
B vitamins are essential for the functioning of many enzyme processes in the body, particularly those required to produce brain chemical messengers. Feed your enzymes with B vitamins, particularly B6, and your production of serotonin may be improved, helping you to feel happier. Requirements for B vitamins are also increased when you are stressed as the body will be using up significant amounts. If stress is associated with your low mood, B vitamins may be very effective at helping to lift you out of it. B vitamin supplements have been shown to significantly improve dejected mood, reducing stress. (7)
We have all heard of SAD (seasonal affective disorder), or at least we can empathise with those who suffer from mild depression during the gloomy winter months. As we get most of our vitamin D from skin exposure to the sun, it is no surprise that vitamin D deficiency is associated with low mood and depression, with lowest vitamin D levels correlating with severe depression. (8) Consider supplementing with vitamin D, particularly in the months October to March.
If your nutrition is generally spot on, and your brain is functioning clearly, to really lift your mood, you could also try adding a 5-HTP supplement to your regime. 5-HTP converts directly to serotonin in the body, helping to boost your mood. A dose of 100mg is ideal for its effects.
- Noaghiul S, Hibbeln JR. Cross-national comparisons of seafood consumption and rates of bipolar disorders. Am J Psychiatry 2003 Dec; 160(12):2222-7.
- Wichers MC, Maes M. The role of indoleamine 2,3-dioxygenase (IDO) in the pathophysiology of interferon-alpha-induced depression. J Psychiatry Neurosci 2004 Jan; 29(1):11-7.
- Conklin SM, Manuck SB, Yao JK, Flory JD, Hibbeln JR, Muldoon MF. High omega-6 and low omega-3 fatty acids are associated with depressive symptoms and neuroticism. Psychosom Med 2007 Dec; 69(9):932-4.
- Pottala JV, Talley JA, Churchill SW, Lynch DA, von SC, Harris WS. Red blood cell fatty acids are associated with depression in a case-control study of adolescents. Prostaglandins Leukot Essent Fatty Acids 2012 Apr; 86(4-5):161-5.
- Rondanelli M, Giacosa A, Opizzi A, Pelucchi C, La VC, Montorfano G, et al. Effect of omega-3 fatty acids supplementation on depressive symptoms and on health-related quality of life in the treatment of elderly women with depression: a double-blind, placebo-controlled, randomized clinical trial. J Am Coll Nutr 2010 Feb; 29(1):55-64.
- Sublette ME, Ellis SP, Geant AL, Mann JJ. Meta-analysis of the effects of eicosapentaenoic acid (EPA) in clinical trials in depression. J Clin Psychiatry 2011 Dec; 72(12):1577-84.
- Stough C, Scholey A, Lloyd J, Spong J, Myers S, Downey LA. The effect of 90 day administration of a high dose vitamin B-complex on work stress. Hum Psychopharmacol 2011 Oct; 26(7):470-6.
- Milaneschi Y, Hoogendijk W, Lips P, Heijboer AC, Schoevers R, van Hemert AM, et al. The association between low vitamin D and depressive disorders. Mol Psychiatry 2014 Apr; 19(4):444-51.