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06/10/2021

Mood: Vitamin D and omega-3 increase serotonin

Life Extension, hands forming a heart holding omega-3 fish oil capsules

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


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References

1. Available at: http://www.nimh.nih.gov/health/statistics/prevalence/any-mental-illness-ami-among-adults.shtml. Accessed May 15, 2015. 
2. FASEB J. 2015 Feb 24. pii: fj.14-268342. 3. Curr Opin Pediatr. 1996 Aug;8(4):348-54.