Omega 3 Fatty Acids

Omega-3 fatty acids, among other health benefits as a brain booster, cardiovascular protector and inflammation reducer, have been shown to be effective in alleviating depression. Omega-3s have been shown to reduce anxiety levels in healthy people who have not been diagnosed with an anxiety disorder. Conversely, an imbalance in the body’s fats and a shortage of the essential fatty acids has been linked to depression.

Omega 3s are made up of three essential acids: EPA, DHA and ALA. These essential acids can be found naturally in some seeds, including flax and chia seeds, as well as in algaes and fatty fish, such as salmon, mackerel and sardines. You also can supplement your diet with fish oil if you aren’t able to hit your recommended daily intake.

Vitamin D

Vitamin D, a fat-soluble vitamin essential for helping the body absorb calcium, can be found in liver and fish oils, fortified milk and soy milk, eggs, and some other foods, but our bodies primarily create it after exposure to sunlight. Sun exposure and light therapy have been effective treatments for various forms of depression, including seasonal depression known as seasonal affective disorder. Studies have linked vitamin D deficiency with higher rates of both anxiety and depression. In addition to being a mood elevator, vitamin D is essential for a number of other important body processes, including healthy immune system function, bone and heart health, and cancer protection.

Despite this, more than half of Americans are vitamin D deficient, and even more are not getting healthy levels of vitamin D on a regular basis. You can supplement vitamin D intake to bring levels up to normal (your doctor can check your vitamin D levels with a simple blood test), or better yet, dedicate 20 minutes a day to being outside, soaking up the rays. Skip the sunscreen unless you’ll be in continuous sunlight longer than 20 minutes. Sunscreen can actually block the body from creating vitamin D.