We use cookies to enhance your browsing experience and analyze the performance of our website. By clicking Continue, you agree to the use of cookies. For more information, please see our Privacy Policy or update your Cookie Preferences.
Mental health problems like depression and anxiety have increased worldwide. 1 In our fast-paced world, it's easy to overlook the connection between what we eat and how we feel. However, research has shown that our diet plays a crucial role in our mental health. In this article, we'll explore how nutrition impacts mental health issues, factors that can lead to nutrient deficiencies, and practical diet tips to support your mental well-being.
People often think of depression or anxiety as an emotionally rooted problem with talk therapy as an intervention. This is one cause but is often not the only piece of the puzzle.
You've probably heard of people with mental health disorders described as having a "chemical imbalance," but what does that mean? Neurotransmitters such as serotonin and adrenaline (epinephrine) are chemical messengers that communicate with the rest of your body. Neurotransmitters enable the brain to carry out many functions such as regulating mood, emotions, and behavior. 2 A common treatment involves medications that alter neurotransmitter levels, such as SSRIs (selective serotonin reuptake inhibitors) for depression.
While mental health resources such as therapy and medications are available, many are underutilized, with more than half of people not seeking help. 3 Furthermore, individuals suffering from depression and anxiety may be under treatment, but don't feel fully optimized.
A holistic approach to treating depression and anxiety should consider important root causes of mental illness like nutrition, poor gut health, physical inactivity, poor sleep, stress, toxic exposures, inflammation, genetics, thyroid disorders, hormone imbalances, and lack of social support.
The food we eat provides the building blocks for our bodies, including our brains. Certain nutrients are essential to produce neurotransmitters. For example, serotonin, often referred to as the "feel-good" neurotransmitter, is synthesized from the amino acid tryptophan, which is found in protein-rich foods. Research has shown that some patients with depression have low plasma levels of tryptophan, yet are still treated with drugs that increase serotonin versus nutrition to support its synthesis. 2
Diets high in ultra processed foods, fast food, sugar, and unhealthy fats and low in fiber can lead to nutrient deficiencies and inflammation, which have been linked to mental health issues. 4
Common medications like proton pump inhibitors (PPIs), diabetic medications, blood pressure medicines, oral contraceptives, and even antidepressants can deplete minerals and important B vitamins needed for brain and mental health. 5
Not only is alcohol a depressant but it is also associated with multiple nutrient deficiencies including important B vitamins and zinc, which are vital for brain function. 67
Chronic stress can deplete the body of essential nutrients like B vitamins and minerals, which are important for mood regulation. 8
Many people are malnourished because their gut is simply not digesting or absorbing nutrients. Microbe imbalances, inflammation, and leaky gut are all problems related to nutrient deficiencies and mental health problems.
Genova's nutritional testing, including the Metabolomix+, a comprehensive profile you can complete at home, and NutrEval, which can be ordered through a healthcare provider, measure over 125 markers that tell you how well your body is functioning. The results report includes personalized recommendations for amino acids, fatty acids, vitamins, minerals, digestive support, and other nutrients to maximize your overall nutritional health. All the nutrients mentioned in this article are measured by these profiles with the exception of vitamin D which can be added to the NutrEval or measured separately.
The most common deficiencies in patients with mental health problems include omega-3 fatty acids, B vitamins, vitamin D, minerals, and amino acids. 910
Foods include fatty cold-water fish such as salmon, sardines, cod liver oil, and flax seeds. Considering the brain is made up of mostly fatty acids, it is important that the composition is balanced and includes healthy, anti-inflammatory omega-3 fatty acids. 9
Foods rich in B vitamins, such as leafy greens, legumes, and whole grains, can support the production and metabolism of neurotransmitters involved in mood regulation. B vitamin supplementation is associated with improved mood. 9
Research shows that people with vitamin D deficiency are 75% more likely to develop depression compared to people with normal levels. Vitamin D helps synthesize neurotransmitters and activates the parts of the brain that play a role in mood and stress regulation. Vitamin D comes from the sun and foods like cod liver oil and fatty fish. Just 15-20 minutes of direct sunlight exposure is enough to help the body synthesize vitamin D. Vitamin D supplementation has been shown to improve depression and anxiety. 11
Remember the neurotransmitters we talked about earlier? They are made from amino acids which are building blocks of protein. We've already learned about tryptophan for building serotonin. Tyrosine is important for dopamine and adrenaline (epinephrine). Other amino acids including GABA, glutamate, taurine, and glycine also play a role in neurotransmitter function. Healthy protein foods include organic, pastured, grass-fed lean meats, pastured poultry, eggs, dairy, cold-water fish, organic nuts, and seeds.
Mineral deficiencies like iron, selenium, zinc, and magnesium have been linked with depression or anxiety. 910 Iron rich foods include meats, legumes, and dark leafy greens. Selenium is found in seafood, Brazil nuts, and organ meats. High zinc foods include oysters, beef, dairy, beans, and seeds. Magnesium is found in nuts and seeds, greens, beans, whole grains, avocadoes, and dark chocolate.
Eliminate foods that may be causing adverse reactions. Gluten is a common food sensitivity in major depressive disorder. 12 There are two ways to identify trigger foods: by completing an elimination or rechallenge diet over the course of several weeks, or by completing a simple, non-invasive blood test to look for sensitivities. Genova's Food Sensitivity Test uses just a few drops of blood from a simple finger-stick to look at over 80 of the most common culprits of reactions.
Consider a Gut Health Test to see if you have trouble digesting or absorbing your nutrients or if you have microbial imbalances causing inflammation. Fermented foods like yogurt, kefir, and kimchi contain probiotics that support a healthy gut microbiota, which is linked to improved mood. 13 A diet rich in fiber feeds the good bacteria so they can produce beneficial byproducts that reduce gut and body inflammation. These foods include whole grains, beans, nuts, seeds, fruits, vegetables, and cooled potatoes.
Large shifts in blood sugar can affect your mood and take your emotions on a roller coaster ride! Monitor your blood sugar levels and make dietary choices that help stabilize them.
Many studies confirm the link between depressive symptoms and sweet foods, beverages, and added sugars. 14 A simple carbohydrate is broken down quickly into sugar and absorbed rapidly into the bloodstream. This results in a large spike in blood sugar, followed by a large drop, indicating the body's attempt to stabilize it. Examples of unhealthy simple carbs to avoid include sugar, high-fructose corn syrup, fruit juice, soda, white bread, pasta, baked goods, cookies, and most breakfast cereals.
Complex carbohydrates are digested more slowly which has a more stabilizing effect on blood sugar and mood. Examples of healthy complex carbs are fruits (not canned with syrup), veggies, nuts, beans, whole grains (such as whole oats, brown rice), whole grain bread or pasta.
Some people suffer from a condition called hypoglycemia, or low blood sugar. This can impact mood causing someone to feel anxious. Skipping meals and eating too many simple carbs can set someone up for blood sugar crashes. Eating regular meals and snacks rich in complex carbs, protein, and healthy fats can maintain blood sugar levels.
Alcohol intake is associated with nutrient depletion and can also alter blood sugar levels.
Stress can deplete B vitamins and minerals. Incorporate stress-reduction techniques into your daily routine, such as meditation, deep breathing, or physical activity.
If you suffer with depression, anxiety, or any mental health condition, consult a healthcare professional. Functional medicine practitioners are trained to provide a holistic approach to each patient and can give personalized guidance and treatment options.
There are many types of diets studied for depression and anxiety including intermittent fasting, ketogenic, and others. 15 The American Psychiatric Association emphasizes the Mediterranean Diet. The Mediterranean Diet incorporates all the features outlined in the section above. The good news is that diet changes can improve symptoms fairly quickly. One study showed improvement in depression symptoms within just 3 weeks of a switching to a healthier Mediterranean-style diet. 16
A Low-glycemic-index diet includes healthy protein and fat, with complex carbohydrates to maintain stable blood sugar levels. Fad diets tend to vilify certain macronutrient categories whether it be low carb, low fat, or low protein diets. Carbs aren't bad! Carbs are actually needed to help tryptophan enter the brain. Low carb diets have been associated with depression. 9
While nutrition is just one aspect of mental health, it's an important one that should not be overlooked. By paying attention to your diet and making healthy choices, you can support your mental well-being and overall quality of life. Remember, if you're struggling with depression or anxiety, it's important to seek professional help. A healthcare provider can work with you to develop a comprehensive treatment plan that may include dietary changes alongside other therapies.
If you'd like to learn more about a holistic approach to mental health, check out episode #265 of The Lab Report: Brendan Vermeire - Leading the Mental Health Revolution.
This article is meant for educational purposes only and is not meant to be misconstrued as medical diagnosis or treatment advice.
