“Calm-Down” Nutrient Improves Mood NATURALLY
When I talk about brain health, it’s usually related to memory and cognitive function.
However, aggression, antisocial behavior, and mood are also brain-health issues.
The role nutrition plays in brain issues related to learning and memory is FINALLY getting some recognition. That means we’re making progress.
But using diet to reduce aggression or improve mood STILL doesn’t get much attention. So, it’s time to change that.
Scientists say one type of “calm-down” nutrient, in particular, can reduce both reactive and proactive aggression.
For years now, research has linked poor diet to aggressive and antisocial behavior. So, it makes sense that boosting nutrition with critical compounds could benefit mood-linked disorders.
In this latest study, scientists identified a key compound that can reduce reactive aggression (an impulsive reaction to being provoked) and proactive aggression (which is more predatory).
Researchers examined nearly 4,000 samples from 29 studies. They found that supplementing with omega-3s significantly reduced aggression in the short term.
This isn’t entirely surprising since other studies have found that omega-3s can be beneficial for a various mental health issues, including…
- depression,
- anxiety,
- and schizophrenia-related disorders.
One reason for this is that these food fats help increase serotonin, a neurotransmitter that boosts mood and increases feelings of calm and focus. In fact, low brain levels of serotonin are associated with depression, anxiety, and mania.
Omega-3s increase serotonin through two different actions.
- First, they enhance serotonin production by boosting its precursor, 5-HTP.
- Then, they make serotonin more available for transmission between neurons.
Increasing your intake of omega-3s is a great way to boost serotonin. The best dietary sources of omega-3s include fatty fish (such as salmon, herring, and sardines, shellfish (such as oysters), walnuts, and chia seeds.
Other ways to increase serotonin (and mood) include regular exercise and plenty of sunlight exposure.
P.S. Grow a bigger brain with THIS diet trick.
Source:
Raine, A., & Brodrick, L. (2024). Omega-3 supplementation reduces aggressive behavior: A meta-analytic review of randomized controlled trials. Aggression and Violent Behavior, 78, 101956.
