Mood: Vitamin D and omega-3 increase serotonin

Millions of European adults are estimated to have a mental illness (1). Read on how omega-3 and vitamin D can be useful in treatment and find other mood-boosting supplements.

While omega-3 and vitamin D have been previously suggested to help treat mental illnesses, the exact mechanisms by which they work are not clearly understood. 

Fortunately, a study provides insight into their mood-boosting effects. The results were published in the journal FASEB.

Vitamin D and omega-3 fatty acids regulate serotonin

Low serotonin levels are implicated in different mental illnesses including depression, obsessive-compulsive disorder, bipolar disorder, ADHD, autism, and schizophrenia. (2)

Even various aspects of behavior such as decision making and impulsivity are linked to this vital neurotransmitter.

In this two-part study, scientists from California sought to determine the role of omega-3 and vitamin D on serotonin synthesis. Here is a summary of their results:

• EPA helps the release of serotonin from neurons by decreasing inflammatory compounds called E2 prostaglandins. Inflammation blocks the release of serotonin.

• DHA increases the fluidity of brain cell membranes, allowing serotonin to reach receptors more easily.

• Vitamin D regulates the conversion of tryptophan (an amino acid) into serotonin. The combination protects against mental illnesses by boosting serotonin levels. (2)

The bottom line

Europeans are increasing a lot their psychiatric medications consumption, whose side effects range from dry mouth, insomnia, weight gain, and blurry vision. 

Vitamin D and omega-3, on the other hand, can support mental health without causing serious side effects.

• For mental health, therapeutic doses for fish oil range between 2–4 grams with higher doses (10 grams) benefiting conditions such as bipolar disorder.
• To maintain optimal vitamin D blood levels, between 5000 to 7000 IU should be taken daily and followed up with blood testing.

More mood-boosting supplements

• Enhanced support for healthy mood, response to stress, sleep, and satiety: Optimized Tryptophan Plus
• Can help maintain stable mood and emotional well-being: SAMe 
• A combination of probiotics and saffron for positive mood and relaxation: FLORASSIST® Mood Improve
• Inositol is essential for serotonin activity, which can promote mood and emotional health: Inositol Caps
• See all mood & stress related products
  

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References