Depression
Persistent low mood, loss of interest or pleasure, and reduced energy lasting most of the day for two or more weeks, impairing daily function. A recognised clinical condition, distinct from temporary low mood.
⚠ Seek medical attention if:
Thoughts of suicide or self-harm, feeling hopeless or trapped, psychosis (hallucinations or delusions), inability to care for self, rapid worsening
Lifestyle factors
Social isolation, chronic stress, physical inactivity, poor sleep, alcohol or substance use, limited sunlight exposure
Nutritional factors
Omega-3 deficiency, vitamin D insufficiency, low B12 or folate, iron deficiency anaemia, gut microbiome imbalance
Possible medical causes
Major depressive disorder, hypothyroidism, chronic illness, medication side effects, postpartum depression, seasonal affective disorder
Next steps
Seek immediate help from a crisis line or emergency services if suicidal thoughts are present; otherwise refer promptly to a GP or mental health professional
Related nutrients (4)
Omega-3 fatty acids support brain function and have been linked to improved mood in some studies
Food sources: Salmon (grilled) (~2000 mg omega-3 per 140g fillet)
Vitamin D insufficiency is associated with higher rates of depressive symptoms
Food sources: Salmon (grilled) (~570 IU (14 mcg) vitamin D per 100g grilled fillet), Eggs (whole, boiled) (~41 IU (1 mcg) vitamin D per egg, mostly in the yolk), Fortified oat milk (~100 IU (2.5 mcg) vitamin D per cup, fortified)
B12 deficiency can cause mood changes and should be ruled out by a GP
Food sources: Eggs (whole, boiled) (2.6 mcg B12 per 2 eggs)
Low folate is linked to poorer response to antidepressant treatment
Food sources: Spinach (cooked) (~263 mcg folate DFE per cup cooked), Lentils (cooked) (~358 mcg folate DFE per cup cooked)
Supplement categories (2)
May offer modest mood support alongside professional treatment, not as a replacement
Cautions: Caution at doses >3 g EPA+DHA/day if on anticoagulants; stop 2 weeks before surgery
Correcting a deficiency may help mood in those who are low, alongside professional care
Cautions: Avoid doses >4000 IU/day without testing; caution in sarcoidosis, granulomatous conditions
Related symptoms
Educational information only — not medical advice. This content does not diagnose, treat, or replace consultation with a qualified healthcare professional. Always seek professional medical advice for symptoms, supplement use, or health concerns.