Food: Fuel for Body and Mind
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 site to receive these incoming nutrients, which makes sense given its role in directing all other organs, cells, and metabolic processes.
But what happens if we’re nutritionally deficient? Can it impact the brain? While nutritional deficiencies may not always manifest in obvious mental or psychological symptoms, minor subclinical signs can appear. Even slight deficiencies in certain nutrients can alter mood and brain chemistry, particularly in sensitive individuals.
Antidepressants, including natural anti-anxiety herbs like St. John’s wort, might not be enough to alleviate depressive symptoms in those with underlying nutritional deficiencies.
Holistic Approaches to Mental Health
Holistic medicine addresses the whole self by incorporating nutritional, biological, genetic, emotional, and mental aspects of wellness. When dealing with mood disorders, all these angles must be considered. Often, herbs like kava kava and St. John’s wort are used.
Research from reputable scientific organizations supports the positive effects of certain herbs on mood and mental agility. Some herbs, vitamins, and nutrients known to promote 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 play a crucial role in brain health and may help improve mood.
St. John’s wort: This popular herb shows promise in promoting a positive mood.
Kava kava: An herb from the South Pacific used to relieve stress and daily anxiety.
Psychotherapy and conventional medical therapies often see more success when the patient is thinking clearly and in a positive “mood set”. By increasing certain nutrients and utilizing natural approaches like St. John’s wort and kava kava, mental health can be significantly improved when combined with traditional therapeutic methods.
A Closer Look at Nutrition and Depression
The Standard American Diet (SAD) is typically low in many nutrients our brain and body need to stay healthy. A diet high in processed carbohydrates and low in essential fatty acids can impair the mind and body in adults, teens, and children alike.
Many people don’t realize or think about the vital role nutrition plays in mental health. With so many overfed and undernourished individuals, 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 electrical impulses and messages between brain cells, keeping our mood elevated. Reduced levels of these transmitters can lead to depression or depressive-like symptoms. Many antidepressants aim to maintain normal neurotransmitter levels, a role also attributed to St. John’s wort.
Amino acids are precursors to many neurotransmitters, with dietary protein providing most of these nutrients. Three amino acids directly linked to mood and depression are phenylalanine, tyrosine, and tryptophan. Phenylalanine and tyrosine produce norepinephrine and tryptophan, neurotransmitters necessary for stable mood. Research suggests amino acid therapy can be as effective as traditional drug approaches for mental wellness.
Vitamin B1 (Thiamine)
Thiamine is essential for converting glucose into fuel for brain and body cells. Without this conversion, the brain can’t access its preferred energy source, leading to fatigue, depression, impaired thinking, irritability, and anxiety. Memory loss, lack of appetite, and insomnia are also symptoms of vitamin B1 deficiency.
Vitamin B6 (Pyridoxine)
B6 deficiency is strongly linked to depression, as it’s necessary for creating neurotransmitters.
Vitamin B12 (Cobalamin)
Vitamin B12 is often celebrated as an energy enhancer and mood booster. It’s essential for red blood cell formation, and its deficiency can lead to conditions like pernicious anemia, causing mood swings, irritability, paranoia, confusion, anorexia, and depression.
Folate
Another B vitamin, folate, helps produce neurotransmitters. Its deficiency can lead to anemia and similar mental symptoms as B12 deficiencies. Orthomolecular psychiatrists have used folic acid supplements to reduce memory lapses in dementia patients, and some studies suggest it may help lift mood. Eating folate-rich foods is essential for maintaining healthy levels.
Vitamin C
Vitamin C’s benefits are often attributed to its antioxidant capabilities, which protect the brain. A single 3-gram dose of vitamin C can bring mental health benefits. Since vitamin C is water-soluble, it needs to be consumed daily.
Vitamin D
People with depression often have lower vitamin D levels compared to those with minimal or no symptoms. Sunlight, the main source of natural vitamin D, regulates serotonin and melatonin levels in the brain, with some studies indicating its potent mood and cognitive enhancement for depressed individuals.
Minerals
About 15 minerals are essential for human health, with five being crucial for mental agility. While nutrients work synergistically to create overall wellness, the following have the most research backing their role in mental and emotional stability.
Sodium and Potassium: These minerals maintain electrolyte balance, and an imbalance can directly affect neurotransmitters, leading to depression. Long-term diuretic use can lead to potassium deficiency, manifesting in depression symptoms.
Iron: Iron deficiency can cause anemia, resulting in depression, attention disorders, fatigue, and irritability. It’s essential for energy production in the brain and neurotransmitter production. Foods rich in iron can combat deficiency.
Magnesium: Most diets lack adequate magnesium, which is crucial for numerous body functions, including brain chemical mechanisms. A deficiency can lead to depression, anxiety, and confusion. It’s found in vegetables, nuts, and seeds.
Calcium: Hypercalcaemia, high calcium levels in the blood, is linked to mental health disorders and increased magnesium excretion, risking depressive symptoms. A balanced intake of calcium and magnesium in a 1:1 ratio is recommended.
Zinc: Zinc deficiency often leads to depressive thoughts and actions, as it’s vital for cell signaling in the brain. Zinc is more bioavailable in meat, making supplementation necessary for vegetarians and vegans.
Other Nutrients for Brain Health
Supplementing with omega-3 fatty acids and probiotics can support mental wellness. Omega-3s, found in seeds, olive oil, and algae oil, regulate brain function. With most serotonin found in the gut, studies have shown probiotics can enhance mood and mental performance.
What You Can Do
Mental health is influenced by diet, lifestyle, and genetics. Nutritional deficiencies contribute to many psychological diagnoses, yet these root causes are often overlooked. Instead of masking symptoms with medication, a complete nutritional analysis can help identify and address potential causes. If you or someone you know has a mental health condition, exploring nutritional factors is a proactive step.
