Your mental health symptoms could be a simple nutrient deficiency
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As a Licenced Mental Health Counselor, I am ashamed to say that in my Graduate school training I learned NOTHING about the ties between nutrient deficiencies and mental health symptoms. I was trained in the medical model and told that only therapy and at times, medication can help resolve mental health symptoms. Now, I know that is just not the case! No amount of therapy and medication can help if your mental health symptoms are being caused by nutrient deficiencies!
The sad thing is, 92 percent of the population is suffering from at least one mineral or vitamin deficiency based on the Dietary Reference Intakes!!!!! Have you been suffering from mental health symptoms? Read this article and take a look at some of the common nutrient deficiencies and really examine your diet. Don't feel like DIYing it? Guess what? I specialize in Nutritional Therapies for Mental Health! I can do an assessment of your current diet, determine which nutrients you are deficient in, get you on an eating plan and supplementation of those nutrients you are deficient in and work with you on monitoring your symptoms and adjusting your plan to see what helps.
If you think that mental health disorders are some sort of chemical problem with the brain that can only be fixed by medication, you are VERY wrong. There is overwhelming evidence that in most cases, mental health symptoms are a side effect of poor nutritional lifestyle practices and nutrient deficiencies. There is a staggering amount of nutritional deficiencies even in first-world countries. America is one of the most glaring cases of the fact that we are extremely nutrient deficient as a society, but have an overabundance of food that we eat. The perfect storm of overeating nutrient-lacking foods set up a person to suffer not only from chronic health diseases like diabetes, heart disease, and cancer, but suffered from mental effects as well such as mental health disorders, psychotic disorders, and even dementia and Alzheimers.
The dietary intake pattern of the general population in many Asian and American countries reflects that they are often deficient in many nutrients, especially essential vitamins, minerals, and omega-3 fatty acids.[3]
Supplements containing amino acids have also been found to reduce symptoms, as they are converted to neurotransmitters which in turn alleviate depression and other mental health problems.[4]
As reported in several studies, the amino acids tryptophan, tyrosine, phenylalanine, and methionine are often helpful in treating many mood disorders including depression.[12–17] When consumed alone on an empty stomach, tryptophan, a precursor of serotonin, is usually converted to serotonin. Hence, tryptophan can induce sleep and tranquility. This implies restoring serotonin levels lead to diminished depression precipitated by serotonin deficiencies.[8] Tyrosine and sometimes its precursor phenylalanine are converted into dopamine and norepinephrine.[18]
Researchers attribute the decline in the consumption of omega-3 fatty acids from fish and other sources in most populations to an increasing trend in the incidence of major depression.[23] The two omega-3 fatty acids, eicosapentaenoic acid (EPA) which the body converts into docosahexanoic acid (DHA), found in fish oil, have been found to elicit antidepressant effects in hum
Randomized, controlled trials that involve folate and vitamin B12 suggest that patients treated with 0.8 mg of folic acid/day or 0.4 mg of vitamin B12/day will exhibit decreased depression symptoms.[27] In addition, the results of several case studies where patients were treated with 125-300 mg of magnesium (as glycinate or taurinate) with each meal and at bedtime led to rapid recovery from major depression in < 7 days for most of the patients.
The most common nutritional deficiencies seen in patients with mental disorders are of omega–3 fatty acids, B vitamins, minerals, and amino acids that are precursors to neurotransmitters
90% serotonin is made by your own body in the gut. Poor gut health and consuming foods that create poor gut health, yeast overgrowth, cibo, and other issues with the gut microbiome being poorly populated and unwell all contribute to our ability to create and absorb serotonin.
ESSENTIAL FATTY ACIDS
Omega-3 fatty acids
The brain is one of the organs with the highest level of lipids (fats). Brain lipids, composed of fatty acids, are structural constituents of membranes. It has been estimated that gray matter contains 50% fatty acids that are polyunsaturated in nature (about 33% belong to the omega-3 family), and hence are supplied through diet. In one of the first experimental demonstrations of the effect of dietary substances (nutrients) on the structure and function of the brain, the omega-3 fatty acids (specially alpha-linolenic acid, ALA) were the member to take part. An important trend has been observed from the findings of some recent studies that lowering plasma cholesterol by diet and medications increases depression. Among the significant factors involved are the quantity and ratio of omega-6 and omega-3 polyunsaturated fatty acids (PUFA) that affect serum lipids and alter the biochemical and biophysical properties of cell membranes. It has been hypothesized that sufficient long chain PUFAs, especially DHA, may decrease the development of depression.[37] The structural and functional components of membrane in cells of brain which is a lipid-rich organ, include polar phospholipids, spingolipids, and cholesterol. The glycerophospholipids in brain consist of high proportion of PUFA derived from the essential fatty acids (EFAs), linoleic acid and α-linolenic acid. The main PUFA in the brain are DHA, derived from the omega-3 fatty acid α-linolenic acid, arachidonic acid (AA) and docosa tetraenoic acid, both derived from omega-6 fatty acid linoleic acid. Experimental studies have revealed that diets lacking omega-3 PUFA lead to considerable disturbance in neural function.[38] Studies by Marszalek and Lodish indicate that despite their abundance in the nervous system, DHA and AA cannot be synthesized by mammals de novo and hence they or their precursors have to be supplied through the diet and transported to the brain. During late gestation and the early postnatal period, neurodevelopment occurs at significantly rapid rates which make the supply of adequate quantity of PUFAs, particularly DHA, imperative to ensure neurite outgrowth in addition to appropriate development of brain and retina.[39]
Bruinsma and Taren of University of Arizona College of Public Health, Tucson, USA explored the involvement of dieting-related psychological factors as potential confounders.[40] They discussed studies that have both supported and contested the proposition that lowering plasma cholesterol by diet and medications contributes to depression. Research findings point out that an imbalance in the ratio of the EFAs, namely the omega-6 and omega-3 fatty acids, and/or a deficiency in omega-3 fatty acids, may be responsible for the heightened depressive symptoms associated with low plasma cholesterol. These relationships may explain the inconsistency in the results of trials on cholesterol-lowering interventions and depression. On similar lines, dieting behaviors have been associated with alterations in moods.[41] Dietary omega-3 fatty acids play a role in the prevention of some disorders including depression. Their deficiency can accelerate cerebral aging by preventing the renewal of membranes. However, the respective roles of the vascular component on one hand (where the omega-3s are active) and the cerebral parenchyma itself on the other, have not yet been clearly resolved. The role of omega–3 in certain diseases such as dyslexia and autism is suggested. It was omega–3 fatty acids that participated in the first coherent experimental demonstration of the effect of dietary substances (nutrients) on the structure and function of the brain. Experiments were first of all carried out on x-vivo cultured brain cells (1), then on in vivo brain cells (2), finally on physicochemical, biochemical, physiological, neurosensory, and behavioral parameters (3). These findings indicated that the nature of polyunsaturated fatty acids (in particular omega–3) present in formula milks for infants (both premature and term) determines the visual, cerebral, and intellectual abilities.[16]
NUTRIONAL SOURCES: FISH/SEAFOOD (MAKERAL, SARDINES, ANCHOVIES, OYSTERS, CAVIAR AND SALMON BEING THE HIGHEST), FLAXSEEDS, CHIA, WALNUTS, SOYBEANS, EGGS, FATTY MEAT AND DAIRY FROM GRASS FED ANIMALS, HEMP SEEDS, GREEN VEGETABLES LIKE SPINACH AND BRUSSEL SPROUTS.
VITAMINS
B-complex vitamins
Nutrition and depression are intricately and undeniably linked, as suggested by the mounting evidence by researchers in neuropsychiatry. According to a study reported in Neuropsychobiology,[42] supplementation of nine vitamins, 10 times in excess of normal recommended dietary allowance (RDA) for 1 year improved mood in both men and women. The interesting part was that these changes in mood after a year occurred even though the blood status of nine vitamins reached a plateau after 3 months. This mood improvement was particularly associated with improved vitamin B2 and B6 status. In women, baseline vitamin B1 status was linked with poor mood and an improvement in the same after 3 months was associated with improved mood.
Thiamine is known to modulate cognitive performance particularly in the geriatric population.[43]
NUTRIONAL SOURCES: SALMON, LEAFY GREENS, LIVER AND OTHER ORGAN MEATS, EGGS, MILK, BEEF, OYSTERS CLAMS, MUSSLES, LEGUMES, CHICKEN AND TURKEY, YOGURT, NUTRITIONAL YEAST, PORK, TROUT, SUNFLOWER SEEDS,
Vitamin B12 (Cynocobalamin)
Clinical trials have indicated that Vitamin B12 delays the onset of signs of dementia (and blood abnormalities), if it is administered in a precise clinical timing window, before the onset of the first symptoms. Supplementation with cobalamin enhances cerebral and cognitive functions in the elderly; it frequently promotes the functioning of factors related to the frontal lobe, in addition to the language function of people with cognitive disorders. Adolescents who have a borderline level of vitamin B12 deficiency develop signs of cognitive changes.[43]
NUTRIONAL SOURCES: ANIMAL LIVER AND KIDNEYS, CLAMS, SARDINES, BEEF, TUNA, NUTRITIONAL YEAST, TROUT, SALMON, DAIRY, EGGS
Folate
It has been observed that patients with depression have blood folate levels, which are, on an average, 25% lower than healthy controls.[44] Low levels of folate have also been identified as a strong predisposing factor of poor outcome with antidepressant therapy. A controlled study has been reported to have shown that 500 mcg of folic acid enhanced the effectiveness of antidepressant medication.[45] Folate's critical role in brain metabolic pathways has been well recognized by various researchers who have noted that depressive symptoms are the most common neuropsychiatric manifestation of folate deficiency.[46] It is not clear yet whether poor nutrition, as a symptom of depression, causes folate deficiency or primary folate deficiency produces depression and its symptoms.
NUTRIONAL SOURCES: LUGUMES, ASPARAGUS, EGGS, LEAFY GREENS, BEETS, CITRUS, BRUSSLE SPROUTS, BROCCOLI, NUTS AND SEEDS, BEEF LIVER, WHEAT GERM, PAPAYA, BANNANAS, AVOCADO
MINERALS
Calcium
A recent study showed that selective serotonin uptake inhibitors (SSRIs) inhibit absorption of calcium into bones. In addition to this, the SSRIs can also lower blood pressure in people, resulting in falls which may lead to broken bones. Indiscriminate prescription of SSRIs by doctors and ingestion by patients at risk of depression or other mental health problems may put them at increased risk of fractures. Compounded by the fact that they may be aging and already taking other medications, may also predispose them to osteoporosis.[47]
NUTRIONAL SOURCES: SEEDS, CHEESE, YOGURT, SARDINES AND CANNED SALMON, BEANS/LEGUMES, ALMONDS, WHEY PROTEIN, LEAFY GREENS, RHUBARB, AMARANTH, EDEMAME, TOFU, FIGS, MILK
Chromium
Many studies on the association of chromium in humans depression have been recorded[48,49] which indicate the significance of this micronutrient in mental health.
NUTRIONAL SOURCES: BROCCOLI, BARLEY, OATS, GREEN BEANS, TOMATOES, ROMAIN LETTUCE, BLACK PEPPER
Iodine
Iodine plays an important role in mental health. The iodine provided by the thyroid hormone ensures the energy metabolism of the cerebral cells. During pregnancy, the dietary reduction of
NUTRIONAL SOURCES: SEAWEED, KELP, COD AND DAIRY
Iron
Iron is necessary for oxygenation and to produce energy in the cerebral parenchyma (through cytochrome oxidase), and for the synthesis of neurotransmitters and myelin. Iron deficiency is found in children with attention-deficit/hyperactivity disorder. Iron concentrations in the umbilical artery are critical during the development of the foetus, and in relation with the IQ in the child; Infantile anemia with its associated iron deficiency is associated with disturbance in the development of cognitive functions.[43] Research findings pointed out that twice as many women as men are clinically depressed. This gender difference starts in adolescence and becomes more pronounced among married women aged 25-45, with children. Furthermore, women of childbearing age experience more depression than during other times in their lives. These indicate the possible importance of iron in the etiology of depression since its deficiency is known to cause fatigue and depression. Iron deficiency anemia is associated, for instance, with
NUTRIONAL SOURCES: BEANS AND LENTILS, BEEF, OYSTERS, CHICKEN, TURKEY, TOFU, CASHEWS, GREEN LEAFY VEGETABLES
Lithium
Lithium, a monovalent cation, was first discovered and defined by Johan August in 1817 while he did an analysis of the mineral petalite. The role of lithium has been well known in psychiatry. Half a century into its use, its choice for bipolar disorder with antimanic, antidepressant, and antisuicidal property. The therapeutic use of lithium also includes its usage as an augmenting agent in depression, scizoaffective disorder, aggression, impulse control disorder, eating disorders, ADDs, and in certain subsets of alcoholism.[50] But adequate care has to be taken while using lithium, the gold standard mood stabilizer, in the mentally ill. Lithium can be used in patients with cardiovascular, renal, endocrine, pulmonary, and dermatological comorbidity. The use of lithium during pregnancy and lactation, in pediatric and geriatric population needs careful
NUTRIONAL SOURCES: MINERAL WATER, LEGUMES, TOMATOES, MUSHROOMS, CUCUMBERS, CABBAGE, CALUFLOWER
Selenium
In a large review, Dr. David Benton of the university of Wales identified at least five studies, which indicate that low selenium intake is associated with lowered mood status.[51] Intervention studies with selenium with other patient populations reveal that selenium improves mood and diminishes anxiety.[52,53]
NUTRIONAL SOURCES: BRAZIL NUTS, FISH, HAM, POK, BEEF, TURKEY, CHICKEN. COTTAGE CHEESE, EGGS, BROWN RICE, SUNFLOWER SEEDS, BAKED BEANS, MUSHROOMS, OATMEAL, SPINACH, MILKS AND YOGURT, LENTILS, CASHWES, BANNNAS
Zinc
Zinc participates among others in the process of gustation (taste perception). At least five studies have shown that zinc levels are lower in those with clinical depression.[54] Furthermore, intervention research shows that oral zinc can influence the effectiveness of antidepressant therapy.[55] Zinc also protects the brain cells against the potential damage caused by free radicals.
Several studies have revealed the full genetic potential of the child for physical development and mental development may be compromised due to deficiency (even subclinical) of micronutrients. When children and adolescents with poor nutritional status are exposed to alterations of mental and behavioral functions, they can be corrected by dietary measures, but only to certain extent. It has been observed that, nutrient composition of diet and meal pattern can have beneficial or adverse, immediate or long-term effects. Dietary deficiencies of antioxidants and nutrients (trace elements, vitamins, and nonessential micronutrients such as polyphenols) during aging may precipitate brain diseases, which may be due to failure for protective mechanism against free radicals
NUTRIONAL SOURCES: MEAT, SHELLFISH, LEGUMES, SEEDS, NUTS, DAIRY, EGGS, WHOLE GRAINS, POTATOS, DARK CHOCOLATE (OVER 70% COCO)
I know this is a huge amount of information, but it is CLEAR. Nutrient deficiencies are a direct link to mental health symptoms. Why try heavy medications when you don’t have to! If you are stable enough, try nutritional interventions first. Better yet, work with a Licenced Mental Health Practicitioner that specializes in nutritional interventions for mental health disorders (ME!).
Are you interested in working with me on addressing nutrient deficiencies and trying to manage your mental health symptoms naturally? Sign up for my Nutritional Mental Health Coaching Program for 90 days and commit to finding a natural resolution to managing your mental health symptoms.
References:
CDC’s Second Nutrition Report: A comprehensive biochemical assessment of the nutrition status of the U.S. population, U.S. Centers for Disease Control, Mar 16, 2019, https://www.cdc.gov/nutritionreport/pdf/4page_%202nd%20nutrition%20report_508_032912.pdf
Understanding Food: Nutritional Psychiatry offers new treatment options for mental health disorders, Georgia Ede, MD, Presented at the Metabolic Health Summit, Feb 2019.
4 Things We Now Know About Treatment-Resistant Depression, By Jessica Brown, April 30, 2018, Johnson & Johnson Health and Wellness Blog, https://www.jnj.com/health-and-wellness/4-facts-about-treatment-resistant-depression#:~:text=The%20disorder%20isn't%20rare,don't%20respond%20to%20treatment.
The role of inflammatory cytokines in suicidal behavior: a systematic review, Gianluca Serafini, Maurizio Pompili, Maria Elena Seretti, Henry Stefani, Mario Palermo, William Coryell, Paolo Girardi, Eur Neuropsychopharmacol. 2013 Dec 23(12):1672-86. doi: 10.1016/j.euroneuro.2013.06.002. Epub 2013 Jul 27. https://pubmed.ncbi.nlm.nih.gov/23896009/
Understanding nutrition, depression and mental illnesses, T. S. Sathyanarayana Rao, M. R. Asha, B. N. Ramesh, and K. S. Jagannatha Rao, Indian Journal of Psychiatry. 2008 Apr-Jun; 50(2): 77–82.
doi: 10.4103/0019-5545.42391, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2738337/#CIT3
Nutritional therapies for mental disorders, Shaheen E Lakhan and Karen F Vieira, Nutrition Journal, 2008; 7: 2. Published online 2008 Jan 21. doi: 10.1186/1475-2891-7-2, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2248201/
A randomised controlled trial of dietary improvement for adults with major depression (the ‘SMILES’ trial), Felice N. Jacka, Adrienne O’Neil, et.al., the Journal of BMC Medicine, Published: 30 January 2017, https://bmcmedicine.biomedcentral.com/articles/10.1186/s12916-017-0791-y
8 Reasons to Try Low-Carb for Mental Health, benefits for neurotransmitters, inflammation, and more. Georgia Ede, Md. Psychology Today article, Posted Jun 30,