Nutritional Psychiatry

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 to schedule an appointment to discuss any of these products in further detail.

Vitamin D plays an important role in our overall health and may be one of the most important vitamin hormones for our bodies. Not only is it a vital compound for bone, muscle, and immune health, but it also plays a key role in activating the genes that regulate the release of the neurotransmitters dopamine, serotonin, and norepinephrine. Research has found a link between low levels of Vitamin D with depression, commonly referred to as seasonal affective disorder (SAD). If your Vitamin D levels are low, or you are experiencing symptoms of depression, I recommend supplementing with amounts between 5,000 - 10,000IU a day, and to have your levels checked regularly. Read the research about the connection with Vitamin D 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. For supplementation, I recommend combining D3 with vitamin K2 for maximum absorption with these products:

Omega fatty acids, 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. This is because the brain, eyes, and other parts of the nervous system use these fatty acids to build new cells. When EPA levels are low, this can cause poor cognitive function, fluctuations in mood, and changes in your vision. 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 to treat mood symptoms. Check out these products 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. I 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 contact me about trying 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. This then improves the effectiveness of medication and symptoms of 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 I recommend a daily amount of L-methylfolate of 7.5 - 15mg a day (7,500-15,000mcg/day). Contact me to get a MTHFR gene test done at my office and to further discuss your options. I can prescribe L-methylfolate, or you can check out these products below: