Are Anxiety and Depression Supplements Really Effective? Unraveling the Impact of Diet on Mood
“Open the search bar and type ‘anti-anxiety, anti-depression,’ and you’ll find keywords like ‘happy foods’ and ‘mood-stabilizing nutrients.’ It seems like all you need is a pill to solve all your problems. But before you start supplementing, have you examined your diet?
The Efficacy of ‘Happiness’ Nutrients
The human emotional mechanism is actually very complex, and external factors like environment, relationships, stress, weather, and time can all lead to different emotions.
However, when we look at the physiological mechanism, needs like emotions and sleep are regulated through serotonin. Serotonin is a neurotransmitter, and when the concentration of serotonin in the blood is sufficient, it can stabilize a person’s mood, improve concentration, and aid in sleep.
So, the common ‘happiness nutrients’ typically relate to the regulation of serotonin or are associated with the stable functioning of the nervous system. Most anti-anxiety and anti-depression health supplements available on the market contain ingredients within this realm.
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Tryptophan
Tryptophan is an essential amino acid that the body cannot synthesize on its own. After being metabolized by the body, it is converted into serotonin, helping maintain stable serotonin levels in the blood.”[1]
Recommended Reading: What Is Tryptophan? Tryptophan: Benefits, Side Effects, and Food Sources
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B-Vitamins
B-vitamins primarily affect neurotransmitter synthesis and transmission, assisting in emotional regulation and stability.
Recommended Reading: What Are the Benefits and Side Effects of B-Vitamins? A Comprehensive Guide to Vitamin B
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Omega-3 (Mainly EPA)
Omega-3, particularly EPA, can help combat inflammation, neutralize oxidative reactions caused by free radicals in the body, and further improve mood.
Recommended Reading: What Is EPA? What Are Its Benefits? How Does EPA Improve Depression?”
However, is it enough to simply supplement with these anti-anxiety and anti-depression health products? In addition to the so-called ‘happy nutrients,’ there are many factors that influence mood. Diet, as a source of energy for the body, also affects mood through blood sugar, immune response, and gut microbiota. [2][3][4]
High Glycemic Foods Lead to Blood Sugar Fluctuations and Possible Depression
When we are hungry, we tend to become irritable and have decreased focus as our bodies signal us to eat. When we eat and our blood sugar rises, we tend to feel better and can continue with our activities. This is a normal body mechanism. However, foods that cause rapid spikes in blood sugar can also lead to quick drops, causing fluctuations in mood-regulating hormones and potentially resulting in depressive feelings. [2][5]
Poor Food Choices: Processed carbohydrates like sugary drinks and desserts. Remedy: Avoid processed carbohydrates and consume nutrients, such as B-vitamins, that support blood sugar metabolism.
Fatty Foods Leading to Inflammation and Mood Swings
Excessive saturated fats can stimulate cellular inflammation in the body and also affect the brain, resulting in decreased cognitive function, impaired short-term memory, and even an increased risk of mood disorders. Of course, bodily inflammation doesn’t necessarily lead to depression or anxiety, but randomized trials have found that anti-inflammatory drugs can alleviate depressive symptoms. Reducing inflammation in the body can indeed help improve mood. [2][3][4]
Poor Food Choices: Fried foods, fatty meats, refined bread, and other high-fat diets. Remedy: Adopt a low-fat diet or increase consumption of anti-inflammatory nutrients like Omega-3.
Low Fiber Foods Leading to Poor Gut Microbiota and Reduced Attention and Depression
The gut microbiota ecosystem has been proven to be one of the most significant factors influencing mood. The gut is rich in about 70% of the body’s immune cells, 90% of the so-called ‘happy hormones’ like dopamine and serotonin, and through the gut-brain axis, discomfort in the gut can transmit signals to the brain, causing negative emotions and discomfort in hopes of prompting the body to improve. [2][3][6]
For the gut microbiota to function effectively, it needs to form a balanced ecosystem.
Poor Food Choices: A diet that is too limited and lacks sufficient fiber intake. Remedy: Consume a variety of vegetables and mushrooms to increase fiber intake and supplement with probiotics to nurture a healthy gut microbiota ecosystem.
High-fat foods can lead to inflammation in the body, resulting in mood disturbances.
Excessive saturated fat can stimulate inflammation in body cells and also affect the brain, leading to reduced cognitive abilities, poor short-term memory, and an increased risk of mood disorders. While body inflammation doesn’t guarantee depression or anxiety, randomized trials have shown that anti-inflammatory medications can help alleviate symptoms of depression. Reducing body inflammation can indeed aid in improving mood[2][3][4].
Common dietary mistakes: Consuming high-fat foods like fried foods, fatty meats, and refined bread. Countermeasures: Adopting a low-fat diet or increasing the intake of anti-inflammatory nutrients such as Omega-3.
Low-fiber foods lead to poor gut microbiota, resulting in decreased attention and depression.
The ecosystem of microorganisms in the gut has been proven to be one of the biggest factors influencing mood. The gut contains about 70% of the body’s immune cells and about 90% of the so-called “happy hormones” like dopamine and serotonin. Furthermore, through the gut-brain axis, discomfort in the gut is transmitted to the brain, resulting in unpleasant and uncomfortable emotions, in the hope that the body can improve[2][3][6].
For the gut microbiota to function effectively, it must form an “ecosystem.
Common dietary mistakes: Consuming a diet that lacks variety and is insufficient in fiber. Countermeasures: Increasing the consumption of different vegetables, mushrooms, and fiber supplements to enhance the gut’s ecosystem by introducing beneficial gut bacteria.
