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Trans Fats, Saturated Fats, and Mental Health: What You Need to Know
60% of our brains are made up of fat so we are literally a bunch of fat heads! Our brain is made up of both saturated and unsaturated fats. The problem is we tend to consume too much saturated fat and saturated fat from the wrong kinds of foods.
Trans Fats
Research shows that people that ate the most trans fats, had up to a 48% increased risk of depression.
Trans fats are made artificially through the process of hydrogenation. They are used to increase shelf life of processed goods and have zero health benefits. In fact they have many negative effects on the body and brain. Trans fats lower serotonin levels and increase inflammation, both of which can contribute to depression. It has also been linked to mood disorders, aggressive behaviour and can interfere with memory. It can cause liver damage, fatty liver disease, impair reproductive health, damage the lungs, as well as cause weight gain, neurological problems and digestive disorders. As you can see trans fats does not serve us in any way, shape or form. But a lot of us with busy lifestyles are looking for the quick and easy boxed foods to help us get through the day little knowing the consequences of making these kinds of choices.
Where do we find trans fats?
Be mindful of reading labels. Any product that lists “partially hydrogenated oil” contains trans fats.
Foods that contain trans fats and should be avoided include:
- Fast foods – cheese burgers, French fries, fried chicken, onion rings, and nuggets
- Some spreads such as margarine spreads and peanut butter
- Chips, crackers, cookies, doughnuts and pastries
- Non-dairy creamer
- Meat sticks
- Pre-prepared cake frostings and pie/pie crusts
- Commercial waffles and pancakes
- Microwave popcorn
- Commercially pre-prepared products, such as pizza dough and cookie dough
Saturated Fat
Eating a standard Western diet high in processed carbohydrate and sugar-rich foods can cause your body to produce unhealthy saturated fatty acid and cholesterol in the body. Consuming a diet high in processed foods that contain a lot of saturated fat will contribute to heart disease and obesity, but it also can significantly impact our mood.
Consuming a high amount of saturated fat from processed foods will inhibit dopamine from signalling to our brain which will impact your ability to feel pleasure, contentment, motivation, happiness and satisfaction.
However, we do need some saturated fats in our body but it is where we get the saturated fat from that can be an issue as there are healthy and unhealthy sources. You need to avoid processed foods that are high in saturated fats such as:
- corn oil and other vegetable oils
- margarine
- shortening
- pizza
- commercial baked goods
- burgers and fries
Saturated fat, when consumed from natural whole foods, is healthy and may protect against heart disease. We need some saturated fats in our diet as they also help to make up part of our brain structure. When we say 60% of our brain is made up of fat, 50% of that is saturated fat and it plays an important part in our ability to think and remember.
Healthy forms of saturated fat include:
- fatty cuts of meat like ribeye and lamb chops
- heavy cream
- beef tallow
- butter (grass-fed)
- coconut (oil, milk, flesh), palm oil
- cacao butter
- dark chocolate
MONOUNSATURATED FATS
Consuming MUFAs (monounsaturated fatty acids) and PUFAs (polyunsaturated fats) and eliminating trans fats are crucial in preventing and addressing depression. Monounsaturated fats come from plant-based foods. A study of 12,000 participants found that consuming high levels of mono- and polyunsaturated fats in the diet showed a lower rate of depression. The same study also found high intake of trans fats increased the risk of depression. This may be due, in part, to the impact it has on dopamine. Monounsaturated fats from plant food sources include: olives/olive oil, avocados, sesame seeds, macadamia nuts, cod liver oil, hazelnuts, almonds, Brazil nuts and cashews.
Olive Oil and Depression
Following the Mediterranean diet with consuming high amounts of olive oil have been shown to lower the risk of depression.
One study including more than 12,000 people showed that participants with an olive oil consumption higher than 20 grams a day (1.5 tablespoons) had a 30% lower risk of depression than those without consumption or with a very low consumption of olive oil.
It is recommended that you consume 1.5 tablespoons of olive oil a day to help lower your risk of depression.
Summary
Fats play a role in our overall health and mood. We need fats in our diet and a variety of them. Saturated fat is important in our diet but the food source of this type of fat is important and needs to come from healthy sources such as coconut oil and grass fed butter. Monounsaturated fats play a role in supporting healthy mood and brain function which is why the Mediterranean diet is seen as a therapeutic option for someone struggling with depression. And of course trans fats have no place in our diet and in our bodies and only serve to wreak havoc to various body systems and fuel depression.
References
https://pubmed.ncbi.nlm.nih.gov/26171719/
https://www.webmd.com/depression/depression-assessment/default.htm
Does Fat Make You Depressed or Happy?
Fats have got a bad rap over the years and although some fats are bad, many are good and are actually crucial for brain structure and function. These good fats have been shown to help with cognitive functioning, mood and behaviours.
Fat is a major source of food and plays various important structural and metabolic functions, including energy storage, satiation, keeping us warm in the winter months, balancing blood sugars and can help reduce cravings and overeating which can be a problem for some of us when we struggle with a low mood.
The human body can produce the fat it requires from other food, except for a few – essential fatty acids (Omega 3 and 6) which means it must be obtained through the diet. The other important factor about consuming fats is that they also contain our fat soluble vitamins such as vitamin A,D,E and K, which we also needed to help support a happy mood.
There are good and bad fats. We want to be consuming the good fats and avoiding the bad fats to help optimize our mood. So let’s break this down for you.
Omega 6
You need to consume Omega 6 in moderation and from the right kind of foods. Omega 6 helps to stimulate skin and hair growth, maintains healthy bones, helps regulate metabolism, supports the reproductive system, helps reduce nerve pain, may help to reduce symptoms of ADHD, can reduce blood pressure, cholesterol and lower the risk of heart disease.
Omega 6’s are pro-inflammatory which means if we consume too much or the wrong kinds of Omega 6 foods this can create inflammation in the body which is not conducive to supporting a healthy mood. Although we need it in our diet, we often consume too much Omega 6 and not enough Omega 3, especially if we follow a Western diet. According to the Academy of Nutrition and Dietetics, women and men aged 19–50 need approximately 12 grams and 17 grams of omega-6 fatty acids per day, respectively.
Unhealthy Sources of Omega 6
- oil-based condiments like mayonnaise and commercial salad dressings
- margarines
- corn chips
- fast foods
- cake with frosting
- cured meats such as pepperoni
Healthy Sources of Omega 6
- walnuts
- sunflower seeds
- roasted chicken thighs
- tofu
- hemp seeds
Omega 3
Studies show that people with depression tend to have lower omega 3 levels compared to those people that don’t have depression. Researchers demonstrate that omega 3 fatty acid consumption (containing 1.5-2g of EPA per day) has mood-stimulating effects in people with depression. (6,7)
Foods high in omega 3 include:
- oily fish
- oysters
- walnuts
- macadamia nuts
- flax seeds
- chia seeds
- pumpkin seeds
- kidney beans and navy beans
Research shows that people who consumed the most oily fish were also less likely to experience symptoms of depression. The body can utilize the omega 3 more from fish that they can from supplementation. EPA and DHA are found in cold water fish and are important for brain functioning, mood, cognition and reducing inflammation.
The best oily fish to consume to get your EPA and DHA includes
- salmon, mackerel
- anchovies, herring
- halibut
- rainbow trout
- tuna
For some great Omega 3 seafood recipes, check out:
https://korunutrition.com/smoked-salmon-avocado-toast/
https://korunutrition.com/smoked-salmon-feta-egg-bake/
https://korunutrition.com/ginger-salmon-burgers/
https://korunutrition.com/salmon-chowder/
If you don’t want to consume fish, then take a fish oil supplement. Research has shown that taking a good quality fish oil supplement improved depressive symptoms in people with depression, with effects comparable to those of antidepressant medications. Additionally, people tended to see greater effects when the fish oil supplement contained higher doses of EPA. (8) Or, if you don’t like fish, try some of these none seafood recipes that still contain good amounts of omega 3:
https://korunutrition.com/chocolate-coffee-shake/
https://korunutrition.com/brain-boosting-salad-dressing/
https://korunutrition.com/chia-oat-parfait-kiwi/
https://korunutrition.com/coconut-yogurt-clusters/
SUMMARY
You must ensure that you get enough essential fats into your diet. Omega 6 in moderation from healthy sources such as hemp seeds and sunflower seeds, and omega 3 from oily fish, walnuts, chia and flax seeds. If you struggle with depression, then you may want to consider increasing your fish intake to 3x a week and taking an omega 3 supplement high in EPA.
If you would like more information on how to boost your mood naturally through diet, lifestyle and supplementation please check out Reclaim Your Happiness, our online nutrition and depression program.
References
- https://www.sciencedaily.com/releases/2011/01/110126171451.htm (stat)
- Hryhorczuk C. et al. 2016. “Dampened Mesolimbic Dopamine Function and Signaling by Saturated but not Monounsaturated Dietary Lipids.” Neuropsychopharmacology, 41(3):811-821.
- https://pubmed.ncbi.nlm.nih.gov/21298116/
- https://pubmed.ncbi.nlm.nih.gov/26171719/
- https://www.webmd.com/depression/depression-assessment/default.htm (olive oil)
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5481805/ omega 3
- Morkl et al., 2018; Osher & Belmaker, 2009) omega 3
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC487245/
Can St. John’s Wort Help with Depression?
Plants are incredibly complex organisms, containing hundreds or even thousands of interacting compounds. Herbs have long been allies to our bodies, supporting various areas of health, healing, balance, and detoxification. For centuries, they have been used as medicinal tools to help individuals manage ailments. Multiple studies document how herbs benefit the human body and brain, offering support to various systems, including the digestive, endocrine, immune, neurological, and musculoskeletal systems.
Each herb can contain hundreds of nutrients and compounds. These include carbohydrates, lipids, chlorophyll, enzymes, and other proteins, as well as a range of secondary metabolites, which are often the more active constituents. Secondary metabolites such as alkaloids, glucosinolates, essential oils, tannins, phenols, and flavonoids play roles in plant defense, protection from harmful sun rays, and reproduction. These compounds also have varied effects on the human body.
Depression has become a growing epidemic. Many people seek alternatives to traditional medications to treat their depression, aiming to avoid common side effects of antidepressants, such as weight gain and sexual dysfunction. A number of herbs, including ginkgo biloba, lion’s mane mushroom, and saffron, have shown promise in addressing depression. One herb that has garnered significant attention is St. John’s wort. But does it truly help with depression, or is this just an old wives’ tale?
The Role of St. John’s Wort in Depression
St. John’s wort is known for its anti-inflammatory properties, and inflammation has been identified as a contributing factor to depression. According to the National Center for Complementary and Integrative Health (NCCIH), St. John’s wort has been recognized as a treatment for mild to moderate depression but is not effective for severe depression. It has also been noted to help with conditions such as seasonal affective disorder (SAD), anxiety, apathy, sleep disturbances, anorexia, and feelings of worthlessness.
Natalie Fraize, a licensed professional counselor and mental health expert, explains, “While in the United States, St. John’s wort is sold as a supplement, in Europe, it is still prescribed to treat depression.”
How Does St. John’s Wort Work?
St. John’s wort not only provides anti-inflammatory benefits but also inhibits the reuptake of neurotransmitters such as serotonin, norepinephrine, and dopamine. By making these neurotransmitters more available to the brain, it helps improve mood.
What Does the Research Say?
- A 2016 review of 35 studies concluded that St. John’s wort reduces symptoms of mild to moderate depression more effectively than a placebo and is comparable to prescription antidepressants (1).
- A 2017 analysis of 27 studies found that St. John’s wort had similar effects on mild to moderate depression as antidepressants, with fewer side effects. Fewer participants stopped taking St. John’s wort compared to those who discontinued antidepressants (2).
- A 2008 review of 29 international studies suggested that “St. John’s wort may be better than a placebo and as effective as standard prescription antidepressants for major depression of mild to moderate severity(3).”
Recommended Dosage
300–1200 mg daily, typically taken in divided doses (e.g., 300 mg three times daily or 600 mg twice daily).
Side Effects
Research shows that St. John’s wort has significantly fewer side effects than antidepressant drugs. It is associated with higher compliance and is more cost-effective. Possible side effects include:
- Stomach upset
- Fatigue
- Itching
- Sleep disturbances
- Skin rash
- Increased sensitivity to sunlight
Warnings
St. John’s wort stimulates a drug-metabolizing enzyme called cytochrome P450, which affects the metabolism of various medications (e.g., antidepressants, anti-anxiety drugs, oral contraceptives, and anti-seizure medications). It can clear medications faster from the body, reducing their effectiveness.
It is essential to consult a healthcare professional before taking St. John’s wort, especially if you are on other medications.
Summary
St. John’s wort is one of many natural alternatives for addressing depression. Other herbs, such as ginkgo biloba, saffron, and lion’s mane mushroom, have also shown promise. If you’re interested in evidence-based nutrition and lifestyle strategies to prevent, address, and manage depression for yourself, a loved one, or a client, consider exploring Reclaim Your Happiness, an online program offering practical, user-friendly strategies and recommendations. Knowledge is power—knowing what to do and how to do it can help you achieve and reclaim your happiness.
References
Can Ginkgo Biloba Help with Depression?
Herbs have been used for centuries to treat various ailments. Ginkgo biloba, St. John’s wort, Lion’s mane mushroom, and saffron are among the herbs that show promise in addressing depression.
Ginkgo is a tree native to Asia and is one of the oldest trees in the world, dating back about 270 million years. Ginkgo biloba, derived from the leaves of the ginkgo tree, has traditionally been used in various medicinal contexts. Recent studies highlight its potential benefits in alleviating symptoms of depression, particularly in older adults and individuals with cognitive impairments.
Ginkgo has powerful antioxidants and anti-inflammatory effects. It also increases blood and oxygen flow to the brain, keeping neurons and neurotransmitters well-nourished and functioning optimally. This herb has been found to reduce depression, anxiety, stress, and improve mental clarity and energy levels.
How Does It Work?
The therapeutic effects of Ginkgo biloba are attributed to its complex composition, including flavonoids and terpenoids. These compounds possess antioxidant and anti-inflammatory properties, enhancing cerebral blood flow, protecting neuronal cells from oxidative stress, and modulating neurotransmitter systems—all of which contribute to mood regulation and cognitive function.
Some bioactive phytochemicals in Ginkgo act as monoamine oxidase inhibitors (MAOIs), which prevent the breakdown of neurotransmitters like serotonin, dopamine, and norepinephrine. By inhibiting monoamine oxidase, Ginkgo helps restore serotonin levels in the brain, contributing to its antidepressant effects (1).
What Does the Research Say?
- A study involving 40 patients with depression who had not responded well to antidepressants showed significant improvement after taking 80 mg of Ginkgo biloba extract three times daily. After 8 weeks, depression symptoms were reduced by 68% in the Ginkgo group compared to less than 10% in the placebo group (2,3).
- A 2018 study of 136 older adults found that Ginkgo biloba extract improved depression symptoms and reduced levels of S100B, a marker of brain injury, when combined with an antidepressant (4).
- Ginkgo biloba has also been shown to reduce sexual dysfunction caused by antidepressant medications like Prozac, Wellbutrin, and Effexor in both men and women (5).
Recommended Dosage
Dosages of 120 to 480 mg per day have been used. Ginkgo biloba is available as a supplement in capsule or tablet form. It is best to start with a lower dose and increase gradually if needed (6). Ginkgo biloba may be most effective for individuals over the age of 50.
Side Effects
Ginkgo leaf supplements are generally safe but may cause headaches, dizziness, heart palpitations, nausea, gas, and diarrhea in some individuals. Allergic reactions, including rashes, are also possible.
Warnings
- Ginkgo biloba should not be taken with antidepressants such as MAOIs and SSRIs, as this may increase the risk of serotonin syndrome, a serious condition.
- Avoid Ginkgo if you have medical conditions like diabetes, epilepsy, bleeding disorders, or if you are planning surgery.
- Ginkgo may interact with blood thinners, aspirin, NSAID painkillers, antiplatelet drugs, anticonvulsants, diabetes medications, and supplements like garlic, St. John’s wort, and yohimbe (7).
Summary
Ginkgo biloba shows promise as an adjunctive treatment for depression, particularly in older adults and those with cognitive impairments. It may also alleviate sexual dysfunction associated with antidepressants.
If you are exploring alternatives to antidepressant medication, Koru Nutrition offers the Reclaim Your Happiness online program. This evidence-based program provides practical strategies to help prevent, address, and manage depression through nutrition and lifestyle changes. The program includes guidance on herbs, vitamins, amino acids, specific foods, recipes, and more to support mental well-being.
References
Can Saffron Help with Depression?
Herbs and spices have not only been used for adding flavour and colour to our meals but also hold many therapeutic properties and for centuries have been used as a form of medicine. Specific herbs and spices have been known to help with depression. Lions mane mushroom, Ginkgo Biloba and St Johns wort are a few herbs that have shown promise with depression but saffron is another one.
Saffron (Crocus sativus) is a plant. The dried thread-like parts of the flower (stigmas) are used to make saffron spice, food coloring, and medicine. It can take 75,000 saffron blossoms to produce a single pound of saffron spice. Saffron is largely cultivated in Iran and harvested by hand. It’s one of the world’s most expensive spices.
Saffron has been used for centuries to strengthen digestion, support menstruation, improve mood, increase relaxation and depression. In many clinical trials, the therapeutic effect of saffron, has shown to be as effective as antidepressants (including fluoxetine, imipramine, and citalopram). In fact, multiple studies indicated that saffron is even more effective than antidepressant drugs.
What Does the Research Say?
Saffron could be an appropriate medication treatment for mild to moderate depression, with fewer reported side effects, compared to standard drugs (1,2,3,4). One study found that saffron supplements improved mood and reduced symptoms of major depressive disorder more than placebo supplements (5).
Studies have also shown saffron to be an effective antidepressant in mild to moderate cases of depression. Chemicals contained in the herb increase serotonin levels in the brain, thus improving overall mood and motivation (6).
In a six weeks study, 40 depressed persons took 30 mg of saffron twice a day, and the second group took a placebo. The result of these clinical trial showed that saffron threads (stigma) positively affect the depression rating scale and accelerated recovery and helped to control the side effects of antidepressant drugs.
One study compared the efficiency of saffron versus imipramine in the treatment of depression. In this trial, patients received saffron (30mg/day), and the second group received imipramine (100 mg/day) for six weeks. The results showed that the saffron in this dose has equal or even higher efficiency than imipramine.
Saffron may safely and effectively improve some of the fluoxetine-induced sexual problems, including arousal, lubrication, and pain (7).
Recommended Dosage
30mg a day one to two times a day (8). Saffron is generally very expensive because many plants are needed to make a tiny amount of the spice. Therefore, saffron supplements aren’t easy to find, and they can also be costly.
Side Effects
If you take too much saffron, it may cause side effects like anxiety, appetite changes, upset stomach, vomiting, dizziness, diarrhea, sleepiness, and headache. Some people are also allergic to saffron.
Warning
Saffron may trigger mood swings in people with bipolar disorder. Women who are pregnant or breastfeeding should not use saffron. When used as a supplement, saffron may cause problems for people on blood pressure medicine or blood thinners (9).
Summary
Research supports the role that Saffron can play a role in the treatment for depression and has been seen as effective as some antidepressants and help offset the side effects of some anti-depressants.
But if you are interested in looking at alternatives to taking antidepressant medication then we have what you are looking for. Koru Nutrition has created an evidence based online nutrition and lifestyle program with strategies to help prevent, address and manage depression for you, your loved one or a client. Reclaim Your Happiness online nutrition and depression program provides practical, user friendly strategies and recommendations. This includes exploring various herbs, vitamins, minerals, key amino acids, specific foods, and eating patterns and how to incorporate it into your day-to-day life. It references over 300 studies and also includes a recipe book. For more information on this check out Reclaim your Happiness program
References
- Singletary K:Saffron: Potential healthbenefits. Nutrition Today 2021, 55(6):294-303.
- Shafiee M,Arekhi S, OmranzadehA, Sahebkar A: Saffronin the treatment ofdepression, anxiety and othermental disorders: Currentevidence and potential mechanisms of action. J Affect Disord 2018, 227:330–337. 12. Clinical Applications of Saffron (Crocus sativus ) and its Constituents : A Review. 2015, 287–295.
- Dai L, Chen L, Wang W: Safety and Efficacy of Saffron (Crocus sativus L.) For Treating Mild to Moderate Depression: A Systematic Review and Meta-analysis. JNerv Ment Dis 2020, 208(4):269-276.
- Lopresti AL, Drummond PD: Saffron (Crocus sativus) for depression: a systematic review of clinical studies and examinationof underlying antidepressant mechanisms of action 2014, 517–527
- https://pubmed.ncbi.nlm.nih.gov/24299602
- https://www.ncbi.nlm.nih.gov/books/NBK292058/
- https://pubmed.ncbi.nlm.nih.gov/23280545/
- https://kohanrishe.net/saffron-for-depression/
- https://www.webmd.com/vitamins-and-supplements/saffron-uses-and-risks#:~:text=Side%20effects.,are%20taking%20medication.
