A few years ago, Indian researchers at JSS Medical College and Central Food Technological Research Institute published an article in the Indian Journal of Psychiatry outlining the connection between nutrition and depression.
The researchers highlighted that while the general public accept the connection between nutrition and physical health, ignorance still abounds when connecting nutrition and mental health.
However, nutrition plays a key role in the onset, severity, and duration of depression. In fact, as the researchers wrote, “many of the easily noticeable food patterns that precede depression are the same as those that occur during depression.”
The researchers go on to say “that daily supplements of vital nutrients” have been effective in reducing symptoms of mental disorders, such as depression, bipolar, schizophrenia, and OCD. “On the basis of accumulating scientific evidence, an effective therapeutic intervention is emerging, namely nutritional supplement/treatment.”
Further on in the article, the researchers outline several core nutrients (macro and micro) necessary to promote optimal brain function:
Macronutrients
1. Carbohydrates
“Consumption of diets low in carbohydrate tends to precipitate depression, since the production of brain chemicals serotonin and tryptophan that promote the feeling of well being, is triggered by carbohydrate rich foods. It is suggested that low glycemic index (GI) foods such as some fruits and vegetables, whole grains, pasta, etc. are more likely to provide a moderate but lasting effect on brain chemistry, mood, and energy level than the high GI foods – primarily sweets – that tend to provide immediate but temporary relief.”
2. Protein
“A high quality protein diet contains all essential amino acids. Foods rich in high quality protein include meats, milk and other dairy products, and eggs. Plant proteins such as beans, peas, and grains may be low in one or two essential amino acids. . . . Many of the neurotransmitters in the brain are made from amino acids. . . . Dopamine is made from the amino acid tyrosine and . . . serotonin is made from the tryptophan. If there is a lack of any of these two amino acids, there will not be enough synthesis of the respective neurotransmitters, which is associated with low mood and aggression in the patients.”
3. Fat
“Dietary omega-3 fatty acids play a role in the prevention of some disorders including depression.”
Micronutrients
4. B-complex vitamins
“According to [one] study . . . supplementation of 9 vitamins . . . for 1 year improved mood in both men and women. . . . This mood improvement was particularly associated with improved vitamin B2 and B6 status.”
5. Chromium
“Many studies on the association of chromium in humans depression have been recorded, which indicate the significance of this micronutrient in mental health.”
6. Folate
“It has been observed that patients with depression have blood folate levels, which are, on an average, 25% lower than healthy controls. Low levels of folate have also been identified as a strong predisposing factor of poor outcome with antidepressant therapy.”
7. Iron
Iron may play an important role “in the etiology of depression since its deficiency is known to cause fatigue and depression. Iron deficiency anemia is associated, for instance, with apathy, depression, and rapid fatigue when exercising.”
8. Selenium
“Low selenium intake is associated with lowered mood status. . . . Selenium [also] improves mood and diminishes anxiety.”
9. Zinc
“Zinc levels are lower in those with clinical depression. . . . Zinc can influence the effectiveness of antidepressant therapy.”
One thing the researchers said sums up why we at Truehope focus so much on the importance of nutrition in attaining optimal mental health.
Nutritional neuroscience is an emerging discipline shedding light on the fact that nutritional factors are intertwined with human cognition, behavior, and emotions.
Be sure to check out some of the other research on nutrition and mental health that we’ve discussed in earlier posts.