The health of your gut can be a game changer when it comes to your mood.
A 2017 study from the University of California (UCLA) concluded that specific gut microbiota may be responsible for the state of your mood – and this shouldn’t come as a surprise.
These days there’s a lot of chatter about the gut-brain-axis. Strong evidence has shown that the gut and central nervous system interact through the role of the gut microbiota in bidirectional interaction.
If you struggle with anxiety, depression, or seasonal mood disorder – you know how important regulating your mood can be. That’s why looking at the state of your gut can be a critical player in improving your mood or dealing with the root cause of your symptoms.
While focusing on the health of your gut should be priority, there are a few key nutrients you can include in your diet right now to help improve your gut microbiota and mood this week.
VITAMIN D
Over one billion people worldwide are deficient in vitamin D, and with vitamin D receptors located in every tissue of the body (including the brain, muscles, and immune system) – it’s a critical player in your health.
Deficiencies have been shown to change the intestinal microbiota, reducing vitamin B production and increasing inflammation – all of which impact your mood.
Vitamin D also activates genes that release neurotransmitters, like dopamine and serotonin, in order to boost brain function and development – in turn helping to improve your mood. And while every tissue in your body has vitamin D receptors (making it pretty important!), a study by the Journal of Chemical Neuroanatomy found some vitamin D receptors on cells in regions of the brain related to depression.
Boost your mood by increasing your vitamin D levels naturally through sunshine, foods high in vitamin D like salmon, and tuna, or even foods fortified with vitamin D. If a supplement is preferred, check with your healthcare practitioner before adding it to your daily routine.
MAGNESIUM
Though it’s required for over 300 enzyme functions in the body and is the fourth most abundant mineral in the body, less than 60% of the US population are getting enough, according to the World Health Organization.
A magnesium deficiency can alter your gut microbiota and lead to depressive-like behaviour. Plus, a deficiency in the brain may lead to lower serotonin levels, also impacting your mood. According to a 2017 study, magnesium supplementation can reduce symptoms of mild depression in as little as two weeks! Plus, they believe it may improve the efficacy of antidepressants for more severe cases of depression.
Foods high in magnesium include dark chocolate, spinach and swiss chard, pumpkin seeds, almonds, and black beans. Supplementation can be very effective, but is not right for everyone.
VITAMIN B6
Pyridoxine is a form of vitamin B6 that is involved in hormone production in the brain, helping to increase both serotonin and GABA neurotransmitters to improve mood and act as an antidepressant. Studies show it may also be an effective treatment for children with behaviour disorders, like ADHD, because they are caused by low serotonin levels.
Increasing your vitamin B6 can be done through foods such as turkey, grass-fed beef, or chicken, as well as pistachios, sunflower seeds and sesame seeds, or pinto beans, chickpeas, and avocados.
IRON
When there is not enough iron in the brain and nerves, dopamine receptors and transporters are altered – causing problems with neurotransmitter signalling and slowed central neuron processing.
Iron deficiency can show through altered mood such as anxiety, depression, and irritability. More and more studies are showing conclusive evidence that low iron is related to higher rates of psychiatric disorders (like ADHD) and even developmental disorders.
Improving iron levels can be done by consuming more legumes, quinoa, spinach, broccoli, pumpkin seeds, turkey, grass-fed beef, and dark chocolate.
OMEGA 3’S
With their ability to keep your gut microbiota diverse and healthy and reduce inflammation, omega 3’s are finally being recognized for their ability to improve your mood.
These healthy fats are abundant in the cell membranes of your brain cells, helping to keep the cells healthy and communicating between each other – making omega 3’s important for brain development and proper functioning. Research is still looking into how Omega 3’s improve mood – but it’s possibly due to their effect on serotonin receptors in the brain, or even because of their anti-inflammatory properties.
Eating more salmon, nuts and seeds, chia seeds, and olive oil will help to increase your omega 3’s. Supplementation can be used as part of a personalized protocol – just be sure to check with your healthcare practitioner first!
ZINC
This mineral is an effective immune booster – helping to protect the gut from invasive bacteria and virus’ that will compromise its integrity.
Its ability to improve mood is pretty strong too. Clinical studies have shown a link between zinc and depression and anxiety – showing the importance of including this mineral in your diet. The World Health Organization states that 31% of the population is deficient in this critical mineral.
Pumpkin seeds, cashews, cacao powder, yogurt and kefir, chicken, grass-fed beef, mushrooms, and spinach are all great food sources of zinc to help you boost your mood.
ANTIOXIDANT
Consisting of vitamin C, carotenoids, vitamin E, and selenium, antioxidants prevent oxidation and are key to protecting your body from inflammation and disease, which also helps protect against mood disorders such as depression.
Studies have shown positive reactions to antioxidant therapy for stress-induced anxiety and depression – making it even more vital for us to reduce digestive, mental, and physical stress.
Antioxidant rich foods include berries, lemon, kidney beans, asparagus, cilantro, and dark chocolate (yup, this one keeps showing up as a mood booster … and I ain’t mad about it!)
VITAMIN B12
Along with the other B vitamins, vitamin B12 also plays an important role in brain health and in producing brain chemicals that impact your mood.
Studies have found that vitamin B12 can significantly improve depressive symptoms, as well as symptoms associated with anxiety.
While red meat and fortified foods are available sources of vitamin B12, supplementation is often needed when mood is very low.
While all of these nutrients are known for improving mood, the most important thing to look it as why you’re struggling with a low mood or mood disorder in the first place. Finding the root cause is the only true way to fix the problem!
And please remember to never add supplements in to your protocol without first consulting your healthcare practitioner. All nutrients can be harmful when there’s deficiency or over-consumption. If you’re unsure why your mood is off or if you think you may be deficient in one of these nutrients, book in a consultation with me and let’s get to the root of it.
