Food nourishes both the body and mind, providing the essential nutrients needed to keep us energized and functioning at our best. Interestingly, the brain is the first organ to receive these nutrients, which makes sense since it controls other organs, cells, and metabolic processes.
But what happens if we’re nutritionally deficient? Can it affect the brain? While major mental or psychological symptoms might not always be evident, minor deficiencies can still impact mood and brain chemistry, especially in sensitive individuals. Natural remedies like St. John’s wort might not be enough to alleviate depressive symptoms if there are underlying nutritional deficiencies.
Holistic Approaches to Mental Health
Holistic medicine addresses the whole self by considering nutritional, biological, genetic, emotional, and mental aspects of wellness. When dealing with mood disorders, it’s important to look at all these factors. Herbs like kava kava and St. John’s wort are often used in this approach.
Research from reputable scientific organizations has shown positive results for some herbs in promoting a positive mood and mental agility. Key nutrients and herbs that support mental wellness include:
B vitamins: These vitamins protect against brain atrophy and cognitive impairment, especially in older adults, supporting mental wellness throughout life.
Omega-3 fatty acids: These fatty acids play a significant role in brain health and can help improve mood.
St. John’s wort: This herb has shown promise in promoting a pleasant mood.
Kava kava: An herb from the South Pacific, kava kava is used to relieve stress and daily anxiety.
Psychotherapy and conventional medical therapies are often more successful when the patient is thinking clearly and is in a positive mindset. By increasing certain nutrients and using natural approaches like St. John’s wort and kava kava, mental health can be significantly improved when combined with conventional therapies.
A Closer Look at Nutrition and Depression
The Standard American Diet (SAD) is typically low in many of the nutrients our brain and body need to stay healthy. A diet high in processed carbohydrates and low in essential fatty acids is common today, which may impair the quality of mind and body in adults, teens, and children.
Many people don’t realize the importance of nutrition in mental health. With many being overfed but undernourished, it’s no wonder we see a constant rise in diseases and mental disorders. Here’s an overview of crucial nutrients for mental health:
Amino Acids
Neurotransmitters like dopamine and serotonin are essential for transmitting messages between brain cells and keeping mood elevated. Decreased levels can lead to depression. Many antidepressants work by promoting normal neurotransmitter levels, a function also attributed to St. John’s wort.
Amino acids are precursors for many neurotransmitters, and most of us get them from dietary protein. Phenylalanine, tyrosine, and tryptophan are directly linked to mood and depression. Research suggests that amino acid therapy may be as effective as traditional drugs for mental wellness.
Vitamin B1 (Thiamine)
Thiamine is necessary for converting glucose into fuel for brain and body cells. Without this conversion, the brain can’t access its preferred energy source, leading to symptoms like fatigue, depression, impaired thinking, irritability, and anxiety.
Vitamin B6 (Pyridoxine)
There is a strong correlation between B6 deficiency and depression, as this nutrient is necessary for creating neurotransmitters.
Vitamin B12 (Cobalamin)
Vitamin B12 is important for red blood cell formation and has been heralded as a powerful energy enhancer and mood booster. Deficiency can lead to mood swings, irritability, paranoia, confusion, anorexia, and depression.
Folate
Folate assists in neurotransmitter production. Deficiencies can lead to anemia and similar mental symptoms as B12 deficiency. Orthomolecular psychiatrists have used folic acid supplements to reduce memory lapses in dementia patients and lift mood.
Vitamin C
Vitamin C is known for its antioxidant capabilities, protecting the brain. A single 3-gram dose can offer mental health benefits. As a water-soluble vitamin, it must be consumed daily.
Vitamin D
People with depression often have lower levels of vitamin D. Sunlight, which helps produce vitamin D, regulates serotonin and melatonin levels in the brain, enhancing mood and cognitive function.
Minerals
There are around 15 essential minerals for human health, with 5 being crucial for mental agility. These include:
Sodium and Potassium: These minerals maintain electrolyte balance, and imbalances can affect neurotransmitters, leading to depression symptoms.
Iron: Iron deficiency can cause anemia, leading to depression, attention disorders, fatigue, and irritability. Iron is essential for neurotransmitter production and energy in the brain.
Magnesium: Found in vegetables, nuts, and seeds, magnesium is crucial for brain function. Deficiency can lead to depression, anxiety, and confusion.
Calcium: High calcium levels are associated with mental health disorders and can increase magnesium excretion, raising the risk of depression.
Zinc: Zinc deficiency can lead to depressive symptoms. Zinc is critical for cell signaling in the brain and is more bioavailable in meat than in vegetables.
Other Nutrients for Brain Health
Omega-3 fatty acids and probiotics can support mental wellness. Omega-3s, found in seeds, olive oil, and algae oil, help regulate brain function. Probiotics promote a healthy mood and mental performance, as most serotonin is found in the gut.
What You Can Do
Mental health is influenced by diet, lifestyle, and genetics. Nutritional deficiencies contribute to many psychological diagnoses, yet little is done to address these root causes. Instead of just prescribing pills, it’s important to undergo a complete nutritional analysis to identify and remedy any underlying factors.