More Than Just Vitamins

Fats also helped with

Fat-rich diet cut depression risk. A Mediterranean diet rich in healthy fats led to fewer new cases of depression than a low-fat diet. Source: Long-term prevention trial in Spain (2013)
Vitamin E skyrockets with fat. When paired with 36 g of fat, vitamin E levels were 4× higher than with low-fat meals. (Brown et al., 2004)
Tree nuts like almonds support hormone balance. Women who ate more nuts showed healthier hormone-binding proteins (SHBG). (Wang et al., 2021)
“More fats balanced my hormones and energy.” – r/keto user
Oils supercharge nutrients. Adding them to salads boosted carotenoid uptake by up to 15×. (Unlu et al., 2005)
Omega-3 fats lift mood. A meta-analysis of 26 trials found they significantly improved depression symptoms. (Liao et al., 2019)
Vitamin D needs fat. In a human trial, people who took a vitamin D₃ pill with a fatty meal had much higher blood vitamin D levels than those who took it with a fat-free meal. After 12 hours, the fat-meal group’s vitamin D was ~32% higher. Clinical study on vitamin D absorption and dietary fat, Cleveland, USA (2010)
(Journal of Bone and Mineral Research, PubMed ID: 20463748)
Almonds improved memory and learning. In a 6-month study, adults who ate almonds daily scored higher on memory and learning tests than those who didn’t. Clinical trial on healthy middle-aged adults
Vitamin E absorbs only with fat. Researchers found that when vitamin E is taken without fat, it stays in the digestive system and isn’t absorbed until fat is present. Human absorption study at Ohio State University (2015)
(American Journal of Clinical Nutrition, PubMed ID: 26016889)
Coconut oil helped boost memory. Older adults who added coconut oil to their daily drink showed improvements in memory and mental sharpness after just 3 months, compared to those who didn’t. Clinical study in elderly nursing home residents in Japan (2021)
“I added more healthy fats and my mood lifted within a week.” – r/loseit user
Diet with more fat helped treat major depression. Adults with moderate to severe depression who followed a higher-fat Mediterranean diet for 12 weeks saw bigger mood improvements than those receiving social support alone. SMILES clinical trial in Australia (2017)