The Link Between Inflammation & Mood

When the days get shorter and temperatures plummet in the winter months, it’s common to feel your mood, energy and motivation levels hit rock bottom too. New research is revealing the role of inflammation in the regulation of mood and the development of mental illness, including Seasonal Affective Disorder (SAD).1,2  

Here’s what you need to know about the link between inflammation and mood, to help you protect your mental wellbeing this winter.  

How the Seasons can Affect Your Mood  

Seasonal Affective Disorder (SAD) is a subcategory of depression that’s related to the change of seasons, often starting in the fall and continuing into the winter months.3  

SAD is characterized by low energy, lethargy, social withdrawal, lack of interest in activities, difficulty concentrating, and feelings of hopelessness or irritability.3 If you’re feeling any of these symptoms, it’s important not to brush them off as just the “winter blues” and speak to a healthcare professional.  

While many factors can play a role in the development of depression and mental illness, research shows that inflammation can produce depression in some people by reducing brain serotonin (the “happy hormone”) activity.4  

Inflammation is a natural healing response of the body, but elongated periods of inflammation can be dangerous for overall physical and mental health.5  

The good news is that there are a few things you can do to reduce inflammation in the body to help boost your mood. Here are 4 tips to get started!  

Take a Vitamin D Supplement  

Vitamin D is key for reducing inflammation and for serotonin synthesis. During the winter, vitamin D levels tend to be lower because of reduced sunlight and this can lead to problems with mood and mental health.6  

This is because vitamin D is made in the body by exposure to sunlight. The sun’s energy converts a chemical in your skin into vitamin D3, which is then turned into vitamin D by the liver and kidneys.7   

To protect against vitamin D deficiency during winter, experts recommend taking 1,000 IUs of vitamin D daily,8 like omega3+ triple strength + D3. If capsules aren’t your thing, you can also find 1000IU of vegan vitamin D in one serving of all-in-one.   

Have More Omega-3 Fatty Acids  

There’s increasing evidence that omega-3 fatty acids play an important role in the maintenance of mental health, by moderating the body’s inflammatory response. In humans, deficiencies in omega-3 fatty acids are associated with increased risk of depression, dementia and other psychiatric and mental health disorders.9  

When we’re talking about brain health, there are two types of omega-3 fatty acids that come into play:  

• Decosahexaenoic acid (DHA) is a structural fatty acid that plays a significant role in regulating brain cell functions.10 

• Eicosapentaenoic acid (EPA) is an essential fatty acid that has anti-inflammatory properties.11  

These two fatty acids are important for the maintenance of good mental health. Studies suggest that EPA supplements can be effective in managing the symptoms of major depression.12  

Both DHA and EPA can be found in cold-water fatty fish like salmon, mackerel and herring.13 You can also take an EPA-rich fish oil supplement like omega3+ joy, with 500mg of EPA and 25mg of DHA for mood and brain support. 

Boost Your B-Vitamins  

Research shows that B-vitamins can be effective at combating depression14 and individuals with a higher intake of B-vitamins have reduced risk of depression.15 Vitamin B6 in particular has also been shown to lower chronic inflammation in the body.16  

Because B-vitamins are water-soluble, they’re not stored in the body. This means you need a daily intake of B-vitamins to prevent deficiencies.17  

For best results, get your daily dose of B-vitamins from whole foods like dairy products, leafy green vegetables, and beans.17 If you choose to use a supplement, choose a vitamin B-complex instead of standalone B-vitamins to maximize the benefits.  Our greens+ multi combines phytonutrient rich greens, superfoods, vitamins and minerals (including a B complex!). 

Focus on Fermented Foods  

Fermented foods will increase the abundance of good bacteria in your gut which can help to lower inflammation in the body.18 Try including more of them in your diet, such as kombucha, sauerkraut and kefir.   

Did you know we’ve also created a whole line of fermented products to help you fit more fermented foods into your day!?  

Look After Your Mental Health  

Inflammation and nutritional deficiencies have an important role in maintaining a balanced mood and mental health.2 This is especially important to remember during the short and cold winter days. This year, make sure to prioritize a balanced diet and take the right supplements, so you can build up a better defense against SAD, winter blues and low moods.  

Reference List 

1. Leu SJ, Shiah IS, Yatham LN, Cheu YM, Lam RW. Immune–inflammatory markers in patients with seasonal affective disorder: effects of light therapy. J Affect Disord. 2001;63(1):27-34. doi:10.1016/S0165-0327(00)00165-8
2. Firth J, Veronese N, Cotter J, et al. What is the role of dietary inflammation in severe mental illness? a review of observational and experimental findings. Front Psychiatry. 2019;10. doi:10.3389/fpsyt.2019.00350
3. Seasonal Affective Disorder. National Institute of Mental Health (NIMH). Accessed December 18, 2024. https://www.nimh.nih.gov/health/publications/seasonal-affective-disorder
4. Lee CH, Giuliani F. The role of inflammation in depression and fatigue. Front Immunol. 2019;10:1696. doi:10.3389/fimmu.2019.01696
5. Chen L, Deng H, Cui H, et al. Inflammatory responses and inflammation-associated diseases in organs. Oncotarget. 2017;9(6):7204-7218. doi:10.18632/oncotarget.23208
6. Melrose S. Seasonal affective disorder: an overview of assessment and treatment approaches. Depress Res Treat. 2015;2015(1):178564. doi:10.1155/2015/178564
7. Wacker M, Holick MF. Sunlight and vitamin D: A global perspective for health. Dermatoendocrinol. 2013;5(1):51-108. doi:10.4161/derm.24494
8. Am I Getting Enough Vitamin D?. Mount Sinai Today. November 19, 2024. Accessed December 18, 2024. https://health.mountsinai.org/blog/am-i-getting-enough-vitamin-d/
9. Lange KW. Omega-3 fatty acids and mental health. Glob Health J. 2020;4(1):18-30. doi:10.1016/j.glohj.2020.01.004
10. Sun GY, Simonyi A, Fritsche KL, et al. Docosahexaenoic acid (DHA): An essential nutrient and a nutraceutical for brain health and diseases. Prostaglandins Leukot Essent Fatty Acids. 2018;136:3-13. doi:10.1016/j.plefa.2017.03.006
11. Crupi R, Cuzzocrea S. Role of EPA in inflammation: mechanisms, effects, and clinical relevance. Biomolecules. 2022;12(2):242. doi:10.3390/biom12020242
12. Bazinet RP, Metherel AH, Chen CT, et al. Brain eicosapentaenoic acid metabolism as a lead for novel therapeutics in major depression. Brain Behav Immun. 2020;85:21-28. doi:10.1016/j.bbi.2019.07.001
13. Omega-3 Fatty Acids. Office of Dietary Supplements. Accessed December 18, 2024. https://ods.od.nih.gov/factsheets/Omega3FattyAcids-HealthProfessional/
14. Ryan KM, Allers KA, Harkin A, McLoughlin DM. Blood plasma B vitamins in depression and the therapeutic response to electroconvulsive therapy. Brain Behav Immun - Health. 2020;4:100063. doi:10.1016/j.bbih.2020.100063
15. Ljungberg T, Bondza E, Lethin C. Evidence of the importance of dietary habits regarding depressive symptoms and depression. Int J Environ Res Public Health. 2020;17(5):1616. doi:10.3390/ijerph17051616
16. Du X, Yang Y, Zhan X, et al. Vitamin B6 prevents excessive inflammation by reducing accumulation of sphingosine‐1‐phosphate in a sphingosine‐1‐phosphate lyase–dependent manner. J Cell Mol Med. 2020;24(22):13129-13138. doi:10.1111/jcmm.15917
17. Hanna M, Jaqua E, Nguyen V, Clay J. B Vitamins: functions and uses in medicine. Perm J. 26(2):89-97. doi:10.7812/TPP/21.204
18. Paul AK, Lim CL, Apu MAI, et al. Are fermented foods effective against inflammatory diseases? Int J Environ Res Public Health. 2023;20(3):2481. doi:10.3390/ijerph20032481

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