Could dietary deficiencies be affecting your mood?

When we’re feeling tired and low on energy, we look to our lifestyle for clues to explain why. Often, the answer actually lies in our nutrition. Poor nutrition is one of the four main controllable lifestyle behaviours that can lead to non-communicable diseases, like cancer, heart disease and diabetes.

What we eat can have a huge impact on our mood, and if we develop a specific dietary deficiency due to a lack of nutrients, it can have far-reaching health consequences.

Fortunately, the solutions to these issues are accessible – including changes to diet, spending more time outdoors, and supplementation. These are the deficiencies that I commonly see in clients, as well as some simple ways to remedy them.

Vitamin D plays a part in so many different processes throughout the body. Initially, it was thought to play a role in calcium storage, but now it’s also been shown to be involved in maintaining healthy gut flora, as well as regulating mood.

Primarily, we get vitamin D through exposure to the sun. That means getting outdoors without covering yourself in sunscreen – which goes completely against what we’ve been taught for the last few decades! It doesn’t have to be a lot of exposure – just 20 minutes or so – so make sure to avoid the harshest sun of the day. Mid-morning or mid-afternoon – outside of peak UV times – are good.

I like to get my sun fix on an early morning walk around the block. At that time, it’s quite bright and the blue light will help regulate your circadian rhythm. You’re getting the sun for vitamin D, you’re getting the blue light, and you’re getting the benefits of being active – all of which are proven to positively affect mood.

One of iron’s primary roles is transporting oxygen around the body via the blood. If you don’t get enough iron, it’s difficult for the body to circulate oxygen, which means you can quickly become fatigued. You may find yourself becoming short of breath or feeling faint and lightheaded.

There are two types of iron – haem iron and non-haem iron. The most readily absorbed form is haem iron from animal sources. That doesn’t necessarily mean that those sources have the highest levels; they’re just the easiest for your body to absorb.

From a diet perspective, some of the best sources are red meat. If you enjoy them, offal meats have the highest concentration of iron – things like beef or lamb liver.

Non-haem sources come from things like beans, grains, dried apricots, and dark green leafy vegetables. Iron from these sources isn’t absorbed as easily by the body. Something like spinach is really high in iron, but the levels that we get out of it once consumed are actually quite low. One trick that helps with absorption is pairing the source with food that’s rich in vitamin C – like capsicum, oranges, or tomatoes.

B12 is involved in energy metabolism processes, as well as making DNA and red blood cells for your body. If you’re not getting enough B12 in your diet, you may feel fatigued and short of breath. If you become severely deficient, it can lead to neurological problems, such as memory loss and permanent behavioural changes.

B12 is found in a lot of animal proteins, like beef, chicken, fish, dairy products, and eggs. Finding it in plant-based products is a little trickier; you can get small amounts in nutritional yeast, and in reduced-salt Vegemite.

Because B12 is primarily found in animal sources, it’s generally recommended to take a supplement if you’re following a vegan diet. Be sure to consult with your doctor if you have any concerns about your nutrient intake.

Omega-3 fatty acids are involved in many different processes in the body: they aid cardiovascular health, reduce inflammation in the joints, and can help in lowering blood pressure. On top of that, they play a role when it comes to brain health concerning cognition, memory and mood. Omega-3 sources can be broken down into two categories, marine – like fish oils – and non-marine, like chia seeds, walnuts, and flax seeds.

There are different types of omega-3 fatty acids, but the two most beneficial are the long-chain eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). The human marine sources – oily, cold-water fish like tuna, salmon, and mackerel – contain both EPA and DHA, which is why they’re preferable.

The human body isn’t great at converting short-chain fatty acids to long-chain fatty acids, so it’s best to ingest them directly. Try eating oily fish three times a week or supplementing with fish oil.

Some eggs are advertised as being rich in omega-3; that’s because chickens are pretty good at converting short-chain omega-3 to long-chain. Farmers feed their chickens with flaxseed, which they turn into long-chain fatty-acids – and therefore their eggs are good sources of omega-3. Just check the labelling on the carton (and be sure to buy free range).

Marika Day is a nutritionist and Accredited Practising Dietitian who knows what the body needs to function at its best. With more than five years’ experience in the health and fitness industry, Marika's holistic approach to diet and exercise is tried and true. The information in this article is general information only and is not intended as medical, health, nutritional or other advice. You should obtain professional advice from a medical or health practitioner in relation to your own personal circumstances.