As more research is coming out, there is now a better understanding of how nutrition plays a role in mental health. Where the problem exists is navigating the confusing and complex world of vitamins and dietary supplements. Using the latest research, we have been able to narrow down a key group of vitamins, nutrients, and substances that have a profound influence on our mental health. Please contact me with any questions you may have or comment below.
Vitamin D (D3) plays an important role in our overall health and may be one of the most important vitamin hormones for our bodies. Read the research about the connection with D3 and physical & mental health. Natural ways to get more vitamin D include increasing exposure to sunshine, eating fatty fish and seafood, and consuming quality eggs. Please note: Vitamin K2 is an important vitamin to take in general, but also along side of higher doses of D3 to help with proper calcium movement and absorption. Read the research on how Vitamin K2 is important for physical and mental health. For supplementation, we recommend daily D3 amounts of 5,000 - 10,000 IU.
Omega 3 (fish oil), known as docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA), are commonly referred to as fish oil. These are two of the most commonly used fish oils and both have powerful anti-inflammatory effects, lower blood pressure and triglyceride levels, but more importantly, they are neuro-protective. Read the research about how EPA plays a vital role in your mental health. Natural ways to get more omega 3 fatty acids include eating more fatty fish (mackerel, salmon, sea-bass), oysters, chia seeds, flax seeds, and walnuts. I recommend daily amounts of at least 2000 mg of EPA & DHA to treat mood symptoms. Check out the great company OmegaVia for quality fish oil.
Magnesium: Considered by many to be the most important element in the human body, magnesium is vital for optimal health — as well as mental health. Every bodily system relies on magnesium. In particular, our musculoskeletal, cardiovascular, and neurological systems are dependent upon this important element. When there are deficiencies of magnesium, weakness, fatigue, cramping, and depression are key symptoms. Additionally, neurotransmitters, vitamin D absorption, and sleep are all regulated with adequate magnesium levels. Read the research on the importance of magnesium for overall and mental health. Foods high in magnesium are: swiss chard, spinach, kale, avocados, artichokes, and acorn squash.
Lithium: At low doses, lithium can be considered nutritional, as it is commonly found in food similar to other minerals & elements like magnesium, calcium, potassium, and sodium. Lithium has been well documented in the treatment of bipolar disorder in effectively managing depression and mania. Some of the newer research focuses on lithium in sub-therapeutic doses which puts it more into the category of being a micronutrient. At low doses, lithium can reduce suicidal thinking, reduces the risk of dementia, increases levels of brain-derived neurotrophic factor (BDNF), increases DNA telomere length, and can improve the effectiveness of other psychotropic medication. Check out some of the research on lithium. There are two common forms of supplementing lithium: carbonate and orotate. Lithium carbonate is the form that requires a prescription and lithium orotate can be purchased online or in stores. The lowest form of lithium carbonate is 150 mg, which contains roughly 28 mg of elemental lithium, while lithium orotate is commonly marketed as 5 mg or 120 mg, with each type carrying 5 mg of actual elemental lithium. We recommend starting with 5 mg of elemental lithium orotate a day to receive the health-benefits with this product below:
N-Acetylcysteine, better known as “NAC”, is a powerful antioxidant amino acid that can promote optimal brain function. Individuals with mental health disorders have low levels of glutathione, which is the brain’s primary antioxidant. When glutathione levels are low in the presence of mental illness, oxidative stress in the brain and mitochondrial dysfunction can increase and cause damage. When this oxidative stress occurs, it can change the way proteins in the body are expressed. NAC has robust effects on cleaning out toxins in the brain, reversing mitochondrial dysfunction, has potent anti-inflammatory effects, and indirectly regulates dopamine and glutamate. Read about the research that explains the therapeutic benefits of NAC in psychiatry. We recommend 2,000 - 4,000mg/day (2-4 grams/day) of NAC. You can naturally increase your glutathione levels by eating more garlic, onions and cruciferous vegetables like broccoli, kale, collards, cabbage, and cauliflower. Check out this product to start raising your glutathione levels:
Probiotics also play an important role in our mental health, and recent research into the human-gut microbiome, or microbiota, has shed light on this connection. If there is a disruption in the microbes in our gut, this can lead to both gastrointestinal disease, as well as mental health illnesses like anxiety and depression. Read some of the latest research about the connection with your gut and mental health. Probiotics can help bring back regulation to your gut’s microbiota which can further be achieved by maintaining a healthy, balanced diet — preferably a Mediterranean diet. When looking at probiotics, try to stick to the refrigerated options, or you can try prescription-strength VSL#3. Also, you can start regulating your gut bacteria with this product:
L-methylfolate (prescribed as trade name Deplin), is the active folate vitamin that boosts neurotransmitters in the brain. The unmyelinated form, folic acid (Vitamin B9), is a synthetic form that needs to undergo enzymatic reduction to become active. 1 out of 5 of us has a mutation in the MTHFR gene which predicts that taking the active vitamin L-methylfolate will help increase folic acid levels and reduce symptoms of anxiety and depression. Read about the research of L-methylfolate and its connections with depression. Natural ways to boost the active form of folic acid are avocados, green leafy vegetables, sprouted legumes, asparagus, and squash. For further supplementation we recommend a daily amount of L-methylfolate of 7.5 - 15 mg a day (7,500 - 15,000 mcg/day). Contact us to get a MTHFR gene test done as part of a comprehensive genetic test through GeneSight. You can also check out these products below:
