Mental Health - Nutrition, Depression, Orthomolecular Therapy, Vitamins, Minerals

Mental Health - Nutrition, Depression, Orthomolecular Therapy, Vitamins, Minerals

Food nourishes both the body and mind, providing the nourishment necessary to fuel the entire self and function optimally. You may – or may not – be surprised to learn that the brain is actually the first place to receive incoming nutrients. It makes sense because it is the organ that controls the other organs, cells and metabolic processes.

So what happens when we are nutritionally deficient? Can it affect the brain? While nutritional deficiencies do not always present with major mental or psychological symptoms, fewer subclinical indications may occur. Minor deficiencies of certain nutrients are enough to alter mood and brain chemistry, especially in sensitive individuals.

Antidepressants, including natural anti-anxiety herbs such as St. John's Wort, may not be enough to relieve depressive symptoms in people with underlying nutritional deficiencies.

Holistic approaches to mental health

Holistic medicine is an approach that addresses the whole self by considering nutritional, biological, genetic, emotional and mental aspects of well-being. When dealing with mood disorders, all of these aspects must be taken into account. A commonly taken angle is the use of herbs such as Kava Kava and St. John's Wort.

Some herbs are being intensively researched by reputable scientific organizations. All show positive results in promoting positive mood and mental agility. Some herbs, vitamins and nutrients that promote mental well-being include:

• B-Vitamine – Diese essentiellen Vitamine bieten Schutz vor Hirnatrophie und kognitiven Beeinträchtigungen, insbesondere bei älteren Erwachsenen. Sie unterstützen das geistige Wohlbefinden während des gesamten Lebens. (Quelle)
• Omega-3-Fettsäuren – Fettsäuren, insbesondere Omega-3-Fettsäuren , spielen eine große Rolle für die Gesundheit des Gehirns und können zur Verbesserung der Stimmung hilfreich sein ((Link entfernt)).
• Johanniskraut – Dieses beliebte Kraut hat sich als vielversprechend erwiesen, um eine angenehme Stimmung zu fördern. ((Link entfernt))
• Kava Kava – Ein Kraut aus dem Südpazifik, Kava Kava, wird verwendet, um Stress und tägliche Angst abzubauen. ((Link entfernt))

Psychotherapy and conventional medical therapies are often more successful when the patient is thinking clearly and has a positive attitude (or “mood”). By increasing certain nutrients and using natural approaches such as St. John's Wort and Kava Kava, mental health can be dramatically improved in combination with traditional therapeutic approaches.

A Closer Look at Nutrition and Depression

The standard diet typically contains few nutrients that our brains (and the rest of our bodies) need to stay healthy. A diet high in processed carbohydrates and low in essential fatty acids is common among many people today, and this nutritional factor can affect the quality of the body and mind in adults, teenagers and children.

People don't often understand or think about how important nutrition is to mental health. Given that many people are currently overfed and undernourished, it is no wonder that our Western world is constantly plagued by illness and mental disorders. Here's a quick overview of the nutrients that are crucial for mental health.

Amino acids

Neurotransmitters such as dopamine and serotonin are necessary to transmit electrical impulses and messages between brain cells. These essential electrical conductors are also important for improving mood. Decreased amounts in the brain can lead to depression or depressive symptoms. Many conventional antidepressants promote normal neurotransmitter levels, an effect also attributed to St. John's wort.

Amino acids are the precursors for many neurotransmitters, and most of us get all the amino acids we need from dietary protein. The three amino acids directly linked to mood and depression include phenylalanine, tyrosine and tryptophan. Phenylalanine and tyrosine produce norepinephrine and tryptophan, two neurotransmitters necessary for maintaining stable mood.

Some research has shown that amino acid therapy can be just as effective as traditional drug approaches to mental wellness, with phenylalanine and tyrosine being two of the amino acids that show similar antidepressant results when compared to a popular drug. Amino acids have also been shown to reduce pain levels in the body by maintaining healthy levels of endorphins, the body's natural painkiller. ((link removed))

Vitamin B1 (thiamine)

Thiamine is necessary to convert glucose (blood sugar) into fuel for cells in the brain and body. Without this conversion, the brain cannot access its preferred energy source and symptoms such as fatigue, depression, difficulty thinking, irritability and anxiety can manifest. Memory loss, loss of appetite, and insomnia are also symptoms associated with vitamin B1 deficiency. ((link removed))

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Vitamin B6 (pyridoxine)

There is a strong correlation between B6 deficiency and depression because this nutrient is also required for the formation of neurotransmitters. ((link removed))

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Vitamin B12 (cobalamin)

Vitamin B12 has received a lot of attention in recent years and is often heralded by many as a powerful energy booster and mood enhancer.

This vitamin, which comes primarily from animal sources, is important for the formation of red blood cells. Without it, pernicious anemia can occur, causing mood swings, irritability, paranoia, confusion, anorexia and depression. ((link removed))

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Folic acid

Another B vitamin, folic acid, also supports the production of neurotransmitters. A deficiency of this vitamin can lead to anemia, which causes the same psychological symptoms associated with B12 deficiency.

Orthomolecular psychiatrists have been using folic acid supplements for years to reduce the frequency of memory lapses in dementia sufferers, and some research suggests the vitamin may be helpful for improving mood. Eating folate-rich foods is one way to maintain healthy folate levels. ((link removed))

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Vitamin C

The benefits of vitamin C are often related to its antioxidant properties, which are one of the main contributors to brain protection. Taking a single 3 gram dose of vitamin C may provide mental health benefits. Vitamin C is water-soluble and must be taken daily.

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Vitamin D

People with depression often have lower levels of vitamin D than those with little to no symptoms. While this is just a correlation, other studies have consistently replicated this relationship. ((link removed))

Sunlight, the main pathway by which natural vitamin D is produced in the body, has been linked to regulating serotonin and melatonin levels in the brain, and one study showed that sunlight is a powerful mood and cognitive enhancer for depressed individuals. ((link removed))

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Minerals

There are around 15 minerals that are essential to human health, 5 of which are crucial for maintaining mental agility. While all nutrients work synergistically to create a dynamic state of health, the following nutrients have been the most researched in relation to mental and emotional stabilization.

sodium and potassium

Both sodium and potassium work together to maintain electrolyte balance in the body, and too much or too little of these nutrients disrupts this balance.

When the nutrient balance is disrupted, the neurotransmitters are directly affected, causing symptoms related to depression. Long-term use of diuretics can lead to potassium deficiency, a problem that can also cause symptoms of depression.

iron

An iron deficiency can lead to anemia, a condition that can cause symptoms such as depression, problems with attention and focus, fatigue and irritability. Iron produces energy in the brain parenchyma of the brain and is essential for the production of neurotransmitters.

Children with ADD/ADHD are often iron deficient, making it a potential nutrient helpful in promoting proper concentration and concentration. Iron deficiency is known to cause mental fatigue and depression in some individuals. You can combat iron deficiency with iron-rich foods. ((Link removed), (Link removed))

magnesium

Most diets today are deficient in magnesium, a mineral found primarily in vegetables, nuts and seeds. Magnesium plays a role in hundreds of different functions in the body, including chemical mechanisms in the brain.

A deficiency can lead to depression, anxiety and confusion, not to mention a range of physical problems. Kidney disease, high blood pressure and malabsorption problems can increase the risk of magnesium deficiency. ((link removed))

calcium

Studies have shown that hypercalcemia, or high levels of calcium in the blood, is linked to psychological disorders. ((link removed))

Hypercalcemia has also been shown to increase urinary magnesium excretion, further increasing the risk of depression and other mental health problems. Because so many people are low in magnesium but get enough calcium, the often touted 2:1 ratio is too high. It is best to get calcium and magnesium in a 1:1 ratio. ((link removed))

zinc

A lack of zinc often leads to depressive thoughts, emotions and actions because zinc is crucial for improving cell signaling in the brain. Zinc is found in large amounts in the brain, and studies have shown that mood symptoms improve significantly in people who supplement with the mineral. ((link removed))

Zinc is more bioavailable in meat compared to plant sources because meat does not contain phytates that hinder nutrient absorption. For this reason, zinc supplementation is often recommended for vegetarians and vegans.

Other nutrients for brain health

Supplementing with omega-3 fatty acids and probiotics may be helpful for some people looking for nutritional support for mental wellness. Omega-3 fatty acids, commonly found in seeds (flaxseeds and chia seeds are the best examples), as well as olive oil and algae oil help regulate brain function.

Given that the majority of our serotonin is found in the gut, it's no wonder why so many studies have examined the role of probiotics in promoting healthy mood and mental performance. ((link removed))

What you can do

Mental health is influenced by a variety of factors including diet, lifestyle and genetics. Nutritional deficiencies linked to depression and concentration problems contribute to many of the psychological diagnoses people are given today, but very little is done to investigate these causes.

Prescribing a pill to cover up symptoms seems to be the most popular route. However, it doesn't have to be that way. If you or someone you know is suffering from a mental illness, it is best to have a complete nutritional assessment to identify and address possible underlying factors.