Low Mood
Persistent feelings of sadness, flatness, or reduced motivation not meeting clinical depression criteria.
⚠ Seek medical attention if:
Suicidal ideation, inability to function in daily life, psychosis symptoms
Lifestyle factors
Social isolation, low physical activity, excessive screen time, chronic stress
Nutritional factors
Omega-3 deficiency, low folate, vitamin D insufficiency, inadequate protein, gut dysbiosis
Possible medical causes
Clinical depression, bipolar disorder, thyroid dysfunction, nutritional anaemia
Next steps
Always refer to mental health professional if low mood persists >2 weeks or affects function
Related nutrients (5)
Omega-3 linked to mood regulation and brain function
Food sources: Salmon (grilled) (~2000 mg omega-3 per 140g fillet), Flax seeds (~6.5 g plant omega-3 (ALA) per 30g (one of the richest sources)), Chia seeds (~5 g plant omega-3 (ALA) per 30g (one of the richest sources)), Walnuts (~2.5 g plant omega-3 (ALA) per 30g (highest of the common nuts))
Low vitamin D is associated with low mood and seasonal mood changes
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)
Folate supports neurotransmitter synthesis linked to mood regulation
Food sources: Spinach (cooked) (~263 mcg folate DFE per cup cooked), Lentils (cooked) (~358 mcg folate DFE per cup cooked), Chestnuts (~20 mcg per 30g), Peanuts (~70 mcg per 30g), Hazelnuts (~35 mcg per 30g), Red beans (adzuki) (~278 mcg per cup cooked), Onion (~15 mcg per 80g), Kidney beans (~230 mcg per cup cooked), Garbanzo beans (chickpeas) (~280 mcg per cup cooked), Avocado (~81 mcg per 100g), Corn (~40 mcg per cup), Seaweed (~18 mcg per 10g dried), Edamame (~480 mcg per cup cooked), Sauerkraut (~12 mcg per 50g), Kimchi (~20 mcg per 50g)
Vitamin B6 helps make mood-related neurotransmitters; low levels can affect mood
Food sources: Salmon (grilled) (~0.9 mg per 100g fillet), Spinach (cooked) (~0.4 mg per cup cooked), Ginkgo nuts (~0.1 mg per 30g), Chestnuts (~0.1 mg per 30g), Pistachios (~0.5 mg per 30g (rich source)), Garlic (~0.1 mg per 9g), Onion (~0.1 mg per 80g), Potatoes (~0.4 mg per medium potato), Purple sweet potatoes (~0.3 mg per medium), Sweet potatoes (~0.3 mg per medium), Yam (~0.2 mg per 100g cooked)
Severe niacin deficiency can affect mood and mental function
Food sources: Lentils (cooked) (~2 mg per cup cooked), Salmon (grilled) (~10 mg per 100g fillet), Peanuts (~3.6 mg niacin per 30g)
Supplement categories (2)
Omega-3 for mood and brain function support
Cautions: Caution at doses >3 g EPA+DHA/day if on anticoagulants; stop 2 weeks before surgery
Vitamin D3 supplementation supports mood regulation, particularly during low-sunlight periods
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.