Nutrition, Depression, and Other Mental Health Disorders

Our mental health plays a massive part in all our lives and as time goes on, we are learning more and more about what affects our mental health and how we can improve it. A major complication of not being in an optimal mental state is the risk of depression increasing which can lead to suicide; the cause of death for 788,000 in 2015 [6].  In addition to the talk therapies I mentioned in my previous post on PTSD, there are other, most likely more accessible, avenues to improving your mental health. It was postulated at the 2016 Nutrition Society Winter Meeting that food and nutrient-based approaches by being able to curtail the burden of neurological and mental disease [7]. Other studies have found micronutrient treatment to alleviate psychological systems like depression, anxiety, rage, irritability, and attention problems [8]. In this post, we will talk about how the nutrients in your diet can affect and improve your mental health.

Fibre

We all know that there are several nutrients our bodies need to be healthy and function effectively but what may be neglected by many is the role of these same nutrients of a person’s mental health. Fibre for example has an important role in looking after your mental health and it is essential to have enough in your diet. Dietary fibre refers to the carbohydrates we eat which are not digested or absorbed by the body [6]. Instead, their role is to be partly or completely fermented within the large intestine. This is because one of the roles of fibre in the body is to feed the bacteria in the digestive system, allowing diverse bacteria to thrive [1]. Having this healthy diversity of bacteria in the digestive system allows you to have good digestion due to the bacteria being able to secrete nutrients from what you have eaten like omega 3’s, B vitamins, and neurotransmitters like serotonin. These substances regulate brain functions including mood, behaviour, and cognitive function, and have a direct link to the brain directly via the gut-brain axis [6].  

Not only is it important to have enough fibre in the diet but it is also important to have a variety of sources. Fibre from fruits and vegetables have a greater association with lower risks of depressive symptoms than fibre from cereals [6]. In addition to fruits and vegetables, mushrooms and seaweeds were also found to be associated with a lower likelihood of developing depression due to their fibre content. Mushrooms are high in a variety of fibres types which have been shown to diversify gut microbiota and reduce the growth of pathogens, improving the immune system [6]. Having a strong immune system is increasingly being shown to improving brain function and emotional behaviour. In the case of these foods, it is most likely not only due to the fibre content but also due to the other vitamins, minerals and compounds found within these food groups. Seaweed, for example, is high in fatty acids additionally, adding benefit to mental health which we will talk about below [6].  

Serotonin

 Serotonin is a widely researched neurotransmitter and has many functions throughout the body [2]. In terms of mental health, it is linked to several psychiatric disorders, including depression, anxiety, autism, and others. The role of many antidepressant drugs is to increase the availability of serotonin if not enough can enter the brain. 90% of the serotonin in the body is produced in the digestive tract [1]. If you, therefore, do not have enough fibre in your diet, you will not effectively feed the bacteria in the digestive tract, reducing their ability to secrete nutrients, including serotonin, and increase the risk of depression and other disorders [2].  A sign of your body having low levels of serotonin is craving carbohydrates [1]. This is due to sugar temporarily reducing depressive symptoms.

Omega 3

Omega 3 is essential to brain health as lipids (fat) make up 50-60% of the dry weight of the brain [3]. The central nervous system also has the second-highest concentration of lipids in the body, after adipose tissue. Due to this, these fats are essential to a person’s mental health. Larrieu and Layé (2018) found that a reduced supply of Omega 3 from the diet is associated if depression, anxiety and other disorders with a negative correlation between symptoms and omega 3 levels. Not only the amount of omega 3 important but so is the ratio between omega 3 to omega 6 as studies find that subjects diagnosed with depression or anxiety have higher ratios of 6 to 3. Studies have also found that supplementing omega 3 helps to reduce symptoms in patients resistant to antidepressant drugs like selective serotonin reuptake inhibitors (SSRI). Omega 3 has specifically been shown to improve symptoms like appetite, mood, concentration, and fatigue.

There are different types of omega 3 and they are found in different foods [3]. The type of omega 3 used by the body is DHA. The other two types, EPA and ALA both must be converted into DHA. Foods high in DHA and EPA include oily fish, certain algae, including seaweeds, where ALA is found in nuts and seeds. Although they all have been seen to improve several symptoms, EPA has need shown to be the most effective, followed by DHA, and then ALA. EPA is thought to be most effective as it is synthesized via the same enzymes as omega 6 and therefore blocks its production. This makes it more effective than DHA as DHA does not need to catalyze via the enzymes and therefore does not reduce omega 6 production. Only between 0.05-4% of ALA converts into DHA and therefore a higher concentration would be necessary to garner the same benefits as EPA or DHA. This is part of the reason which a Mediterranean diet, which is higher in oily fish is associated with a 30% lower chance of depression [1]. However, if you follow a vegan diet like me your main omega 3 sources will be ALA apart from algae, like sea moss, spirulina, and chlorella. This means that for optimal levels of DHA, it may be optimal to supplement omega 3 with an algae oil.

Vitamin B9 and B12

Vitamin B deficiencies are linked to memory function cognitive impairment, and dementia, with B9, and B12 linking to depression [4].

B12 seems to have the most research linking deficiency in it to psychiatric disorders and other medical conditions [5]. Specifically, B12 has been stated to prevent disorders of the central nervous system, mood disorders, memory loss, and dementia; including Alzheimer’s. pregnant women and the elderly are at an even greater risk to these conditions when B12 is deficient due to the reduced ability to store vitamins with age, and pregnant women having to share their nutritional intake with their child. B12 can be found in meats, algae, fermented food like tempeh and kombucha, and can also be fortified into foods such as breakfast cereals and plant-based milk alternatives [13]

Although B9, or folate, wasn’t shown to improve mental health in isolation, it has been shown to improve the efficacy of traditional antidepressants [10]. Folate can be found in legumes, leafy green vegetables, and some fruits [12].

 Magnesium

Magnesium is essential for nerve transmission and works with omega 3 fatty acids in the formation of the phospholipid membrane which surrounds nerve cells [11]. This role in the functioning of the central nervous system makes it critical in brain function and mood. Magnesium also plays a role in many other neural processes throughout the body and enzymatic reactions including the regulation of serotonin. Magnesium also can act directly as an antidepressant as it has been shown to block the same receptors as the antidepressant ketamine. It can increase the effectiveness of other antidepressant medications.

Magnesium deficiency can lead to dysregulation of the endocrine system, affecting hormone production [11]. Namely, the hypothalamic-pituitary-adrenal axis is affected, which is involved with developing anxiety and depressive disorders.

Magnesium is found in leafy green vegetables, whole grains, nuts, and fish [11].

Relationship with Food

Not only can the foods you do or don’t ingest affect our mental health but worrying about the quality and quantity of food you have access to may also lead to mental health problems. It has been stated that there is a clear relationship between depression and food insecurity [9]. This anxiety and depression caused by the insecurity of the availability of quality food may lead to a change in appetite [9,1]. This may lead to skipping meals and cause a deficiency in the nutrients named above and create a vicious cycle of poor nutrition and negative mental health [1].

With this information hopefully, you will make more informed decisions about what you are eating and the effect it can have on your body. If you have any questions about what I have posted, feel free to leave a comment or contact me directly on Instagram @pendulum_fitness, on Facebook @pendulumfitnessuk or email me at miles@pendulumfitness.co.uk

References

 

1)    DeSantis, N. Nutrition for Mental Health

2)      Marazziti, D. (2017). Understanding the role of serotonin in psychiatric diseases. F1000Research, 6.

3)    Larrieu, T., & Layé, S. (2018). Food for mood: relevance of nutritional omega-3 fatty acids for depression and anxiety. Frontiers in physiology, 9, 1047.

4)    Mikkelsen, K., Stojanovska, L., & Apostolopoulos, V. (2016). The effects of vitamin B in depression. Current medicinal chemistry, 23(38), 4317-4337.

5)    Rathod, R., Kale, A., & Joshi, S. (2016). Novel insights into the effect of vitamin B 12 and omega-3 fatty acids on brain function. Journal of Biomedical Science, 23(1), 17.

6)    Kim, C. S., Byeon, S., & Shin, D. M. (2020). Sources of Dietary Fiber Are Differently Associated with Prevalence of Depression. Nutrients, 12(9), 2813.

7)    Owen, L., & Corfe, B. (2017). The role of diet and nutrition on mental health and wellbeing. Proceedings of the Nutrition Society, 76(4), 425-426.

8)    Rucklidge, J. J., & Kaplan, B. J. (2016). Nutrition and mental health. Clinical Psychological Science, 4(6), 1082-1084.

9)    van der Pols, J. C. (2018). Nutrition and mental health: bidirectional associations and multidimensional measures. Public health nutrition, 21(5), 829-830.

10)  Abdelmaksoud, A., Vojvodic, A., Ayhan, E., Dönmezdil, S., Jovicevic, T. V., Vojvodic, P., ... & Vestita, M. (2019). Depression, isotretinoin, and folic acid: A practical review. Dermatologic therapy, 32(6), e13104.

11)  Botturi, A., Ciappolino, V., Delvecchio, G., Boscutti, A., Viscardi, B., & Brambilla, P. (2020). The Role and the Effect of Magnesium in Mental Disorders: A Systematic Review. Nutrients, 12(6), 1661.

12)  de Benoist, B. (2008). Conclusions of a WHO Technical Consultation on folate and vitamin B12 deficiencies. Food and nutrition bulletin29(2_suppl1), S238-S244.

13)  Watanabe, F., Yabuta, Y., Bito, T., & Teng, F. (2014). Vitamin B12-containing plant food sources for vegetarians. Nutrients6(5), 1861-1873.