In 2007, Canadian researchers reviewed several studies that had explored the connection between nutrition and mental health. As part of their review, they summarized the specific vitamins and minerals that affect brain function.
One vitamin they highlighted was folic acid, also known as vitamin B9 or folate.
Folic acid plays a vital role in brain function, particularly in the following 4 processes:
- Can heighten serotonin function by slowing destruction of tryptophan
- Cofactor for enzymes that convert tryptophan into serotonin and convert tyrosine into norepinephrine/noradrenalin
- Helps form compounds involved in brain energy metabolism
- Involved in synthesis of monoamine neurotransmitters
The largest role seems to be in processes related to serotonin. Serotonin is a key neurotransmitter in making sure that we feel happy. In fact, low levels of serotonin can result in obsessive compulsive disorder, anxiety disorders, and depression.
Folic acid naturally occurs in vegetables (particularly avocado, dark green leafy vegetables, and Brussels sprouts), fruits and fruit juices, nuts, beans, peas, dairy products, organ meat (especially liver), eggs, seafood, and whole grains. It is often artificially added to grain products such as breads and cold cereal.
Folic acid is also available in supplement form, including EMPowerplus, a collection of 36 vitamins, minerals, antioxidants, and amino acids optimized for mental health.