Fat isn’t the villain it was once made out to be. It’s essential for energy, hormone production, nutrient absorption, and—most importantly—brain function. If you’re struggling with mental health challenges like anxiety, depression, or burnout, this is especially important: your brain prefers fat as a fuel source. Depriving it of the right kinds of fat can leave you feeling foggy, fatigued, and off balance—physically and emotionally. Let’s talk about some subtle (and not-so-subtle) signs your body might be trying to tell you it needs more healthy fats.
Related: Best foods for OCD anxiety and depression
Signs You’re Not Eating Enough Healthy Fats:
1. You Crave Greasy or Fatty Foods
This is your body’s intuitive way of asking for more dietary fat. When you’re not getting enough, your brain starts nudging you toward anything that might satisfy that need—even if it’s from less-than-ideal sources like fries or fast food. It’s not a willpower issue. It’s a nutritional signal. Often times our bodies are communicating but we’ve lost the ability to listen to what it’s saying.
Related: How to stay lean without counting calories or macros
2. You Get Tension Headaches or Headaches in the Sun
Essential fatty acids help keep inflammation down and blood vessels healthy. Without enough fat—especially omega-3s—your nervous system and blood vessels may become more reactive, contributing to tension headaches and even increased sensitivity to sunlight. Ideally, you would like to have a ratio of 2:1 of Omega 6 to Omega 3. Traditionally, we see a common ratio of 6:1. This out of balance ratio of high Omega 6 leads to a lot of inflammation. One of the ways this inflammation may show up is headaches.
3. You Sunburn Easily
Healthy fats, particularly omega-3s, have anti-inflammatory properties and help protect the skin’s barrier function. If you’re constantly burning despite sunscreen or shade, your skin might be lacking the internal nourishment it needs to repair and protect. Many skin issues point to a fat imbalance or a sluggish liver. The liver is responsible for emulsifying fats, if it is over burdened and undernourished, it won’t be able to do its job well. So while you may be consuming enough fats in your diet, your body may not be able to utilize and absorb them as intended. This lead to irregular bowel movements or skin issues- more below.
Related: Your greatest ally in metabolism and energy: Your liver
4. Your Muscles Fatigue Easily
Fat is a long-lasting energy source, and your muscles rely on it—especially during low-intensity or endurance activity. If your muscles feel wiped after mild effort, your body might not be efficiently using or receiving enough fat to support sustained movement.
5. Your Joints Ache
Fats like omega-3s act as natural lubricants and reduce inflammation around the joints. Without them, joints can feel stiff, achy, and prone to irritation. You may even notice flare-ups when your intake dips. While specific anti-inflammatory supplements may used in combating this issue, you should first consider your fat intake as a root cause of the inflammatory issues.
6. You Have Dry Skin or Dandruff
Healthy fats help keep skin supple and hydrated. When you’re deficient, the skin becomes dry, flaky, and more prone to inflammation. Dandruff is often an outward sign of this internal imbalance. This one is very popular symptom. External symptoms can be very validating. As described above, this could be a result of liver dysfunction. One great way to support liver health and healthy fat digestion is incorporating sauna therapy. Read more about sauna therapy in this post.
7. You’re Struggling Mentally
Because the brain is nearly 60% fat by composition, depriving it of healthy fats can take a toll on mood, memory, and mental clarity. If you’re dealing with anxiety, depression, irritability, or brain fog, this could be a missing piece. If you’ve read previous posts, you know incorporating high fats foods like fatty fish, extra virgin olive oil or avocado are essential for boosting brain performance or recovery from mental illness. Fat isn’t just fuel—it’s nourishment for your nervous system. The best eating pattern for any mental health advantage is the Mediterranean eating pattern. This diet favors high fat foods and goes against the grain by making this change one of the primary focuses.
Related: Supporting anxiety and depression with nutrition
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How Does Fat Intake Impact Hormone Health and Communication?
Your hormones are built on fat—literally. Many of your key hormones, including estrogen, progesterone, cortisol, and testosterone, are synthesized from cholesterol and other fats. Without enough healthy fat in your diet, your body struggles to produce and regulate these hormones properly, which can lead to mood swings, irregular cycles, low libido, fatigue, or even worsened PMS symptoms. Healthy fats help keep your hormonal systems balanced and resilient, which is especially important for women dealing with stress, burnout, or mental health challenges. If your mood or energy feels like a rollercoaster, increasing your intake of nourishing fats might be the first step toward leveling it out.
Related: How to know if you’re a stressed out sugar burner
How Dietary Fat Impacts Your Vitamin Absorption:
If your diet is low in healthy fats, it won’t only affect your mood or skin. It also blocks your body’s ability to absorb the essential fat-soluble vitamins like A, D, E, and K. These vitamins play critical roles in hormone balance- like stated above, immune function, skin health, mental clarity, and even the regulation of mood. Without enough dietary fat to carry them, these nutrients can’t be properly absorbed. Over time, this deficiency can contribute to chronic inflammation, sluggish metabolism, poor immune resilience, brittle nails, dry skin, and worsening symptoms of anxiety, depression. It’s all quite cyclical.
How to Add More Healthy Fats to Your Day
Ready to nourish your body and brain with the fats it’s asking for? Here are five easy ways to work them into your meals:
- Drizzle Extra Virgin Olive Oil on Roasted Veggies or Salads
A simple way to boost flavor and get in those heart-healthy monounsaturated fats. - Take a High-Quality Fish Oil Supplement Daily
Especially if you don’t eat fatty fish like salmon regularly. This supports brain, skin, and joint health. - Cook with Grass-Fed Butter or Ghee
Rich in fat-soluble vitamins like A, D, and K2—and a satisfying addition to eggs, rice, or steamed veggies. - Add Avocado to Smoothies, Toast, or Grain Bowls
Creamy, delicious, and packed with fiber and monounsaturated fats that support mood and satiety. - Snack on a Small Handful of Nuts or Seeds
Almonds, walnuts, chia seeds, or pumpkin seeds offer a combo of fats, protein, and micronutrients. Sprinkle them on oatmeal, yogurt, or just eat them plain.
If you recognize yourself in any of these symptoms, know that your body is speaking—and you can support it with simple, nourishing changes. Don’t fear fat. Learn to choose the right kinds and give your brain and body what they truly need to function at their best. You can learn more about the role of fat in this post- How to build balanced meal.
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