Nutrition & Mental Health

Food & Mood

Traditionally people have sought out nutritionists to help with physiological concerns; weight loss, blood sugar control, better digestion, etc. These days, people are proactively seeking nutrition-support to optimize mental health. Diet is becoming an essential component of mood and mental well-being that has inspired an entire medical field called nutritional psychiatry.

While determining mental health factors is complex, increasing evidence indicates a strong association between a poor diet and the exacerbation of mood disorders, including anxiety and depression. Physiological inflammation, oxidative stress, gut microbiome, and epigenetic modifications all have a say in your mental well-being.

Without the proper fuel, the brain won't get what it needs to work correctly. Not eating enough, overeating, unstable blood sugar, stress, low functioning thyroid, food allergies, amino acid, and fatty acid deficiencies can weaken mitochondria and neurotransmitter mechanisms to disrupt brain chemistry. Recent studies suggest that mitochondria play an essential role in brain function and cognition — and that sub-optimal function may contribute to mental disorders, including depression.

Neurotransmitters are also produced in your gut, affect your brain and vice versa. 90% of our serotonin receptors are located in the gut? 90%! Supporting gut health with prebiotic fiber and probiotics helps increase your levels of serotonin (yep, the "happy" neurotransmitter) and GABA (the neurotransmitter linked to feelings of relaxation).

Are you nutrient deficient?

It can be pretty easy to become deficient in crucial nutrients if you've been run down or not eating adequately. While it's always best to test and not guess (a blood lab test can let you know your levels), eating nutrient-packed food is appropriate for everyone.

Peer-reviewed evidence has shown B12 omega-3's, vitamins B, and D3 can help relieve anxiety and depression. Accumulating data have shown that these nutrients can enhance neurocognitive function, suggesting regular consumption of these nutrients may help prevent mood disorders in vulnerable individuals or significantly augment the therapeutic effect of available antidepressants.

Vitamin B12

Deficiency of Vitamin B12 can result in neurological and psychiatric problems, which can manifest as irritability, changes in personality, depression, and memory loss. It is also known to worsen depression caused by the accumulation of homocysteine. Homocysteine is an amino acid produced when proteins are broken down. A high homocysteine level can contribute to arterial damage and blood clots in your blood vessels. Elevated homocysteine levels usually indicate a deficiency in vitamin B-12 or folate.

Folate

Along with vitamins B12 and B6, folate (B9) helps break down the amino acid homocysteine. The breakdown of homocysteine generates SAMe, a principal constituent of brain cells and, some think, a possible treatment for depression. Low levels of SAMe might explain any connection between folate and depression. Folate supports methylation and neurotransmitters' production, like serotonin.

Good Fats

Current evidence supports the finding that monounsaturated fats nuts, seeds, oils, and avocado) and omega-3's appear to be anti-inflammatory, which is good for our brain and, therefore, our mood.

Vitamin D

Study research shows a relationship between vitamin D deficiency and symptoms of depression. However, it remains unclear if low vitamin D levels are the cause or the effect of depression. In conclusion, vitamin D deficiency may be associated with an increased risk or severity of depression. Supplementation of vitamin D may confer protection for depressed patients.

The COVID-19 pandemic has led to increased anxiety, stress, and depression, which affect physical and mental health, which are all influenced by nutritional status, diet, and lifestyle. Nutrients work together in context, so you shouldn't try and "biohack" your way to happiness with a few supplements or "superfoods." Mental health disorders are complex. As are the foods we eat and the ways our brains and bodies interact with food.

P.S. always get advice from a trusted health professional for a personalized plan.