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Food and mood: myths and facts
Does sugar lift your mood? Do fish oil or vitamin D pills prevent depression? Ten quick questions on food and mood, checked against NIH, the NHS and large clinical trials.
Just for reflection and learning — not a test or a diagnosis.
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Sources
- Mantantzis K, et al. Sugar rush or sugar crash? A meta-analysis of carbohydrate effects on mood. Neuroscience & Biobehavioral Reviews, 2019.
- Jacka FN, et al. A randomised controlled trial of dietary improvement for adults with major depression (the 'SMILES' trial). BMC Medicine, 2017.
- Okereke OI, et al. Effect of Long-term Supplementation With Marine Omega-3 Fatty Acids vs Placebo on Risk of Depression (VITAL-DEP). JAMA, 2021.
- Okereke OI, et al. Effect of Long-term Vitamin D3 Supplementation vs Placebo on Risk of Depression (VITAL-DEP). JAMA, 2020.
- NIH Office of Dietary Supplements. Vitamin B12: Fact Sheet for Consumers.
- National Center for Complementary and Integrative Health (NCCIH). St. John's Wort.
- NHS. How to cope with depression.
- Lane MM, et al. Ultra-processed food exposure and adverse health outcomes: umbrella review of epidemiological meta-analyses. BMJ, 2024.
Common questions
Can food improve your mood?
Diet may help. In a small 12-week trial, adults with depression who improved their diet did better than a comparison group, but most also kept their usual treatment. Sugar does not give a lasting mood boost.
Do vitamin D or fish oil supplements prevent depression?
A large trial in adults 50 and older found that neither vitamin D3 nor omega-3 pills prevented depression over about 5 years.
Which vitamin deficiency can cause depression?
Low vitamin B12 can cause depression, confusion and memory problems. Older adults are at higher risk because many absorb less from food. Ask your doctor about a blood test.