Omega 3 fats (found in fish oil) as well as vitamin D are both known to have a wide range of benefits for mental health. They help to improve mood, cognitive function and help to reduce the risk of dementia. Now researchers have discovered that these nutrients play a critical role in serotonin production. Vitamin D is required for the conversion of the amino acid tryptophan into the neurotransmitter serotonin. Serotonin affects a wide variety of cognitive functions and behavior such as mood, decision making, and social behaviour. Being low in vitamin D can increase the risk of depression, particularly during winter when levels of sunshine are low. Eicosapentaenoic acid (EPA) is an omega 3 fat that increases serotonin release from presynaptic neurons by reducing inflammatory signaling molecules in the brain called E2 series prostaglandins. These inflammatory prostaglandins inhibit serotonin release and consequently negatively impact serotonin in the brain. Docosahexaenoic acid (DHA) is another omega 3 fat that affects the action of various serotonin receptors by making them more accessible to serotonin by increasing cell membrane fluidity in postsynaptic nerve cells. Deficiencies of vitamin D and omega 3 fats are rampant throughout modern society. Sunshine is the best source of vitamin D, but depending on where you live in the world and what your occupation is, you may not be getting enough sun exposure. Omega 3 fats are found in wild oily fish and grass fed meat. Many people don’t eat enough of these foods, or they eat food too high in omega 6 fats, which skews the optimal ratio of these oils. Mood disorders are one of the most common health problems in the world today. Optimising your levels of vitamin D and omega 3 fats will go a long way to improving the health of your brain and the quality of your life. Reference