Mental health conditions are some of the most common types of conditions I see in clinical practice and are inseparable from chronic illness. This is because a large component of mental health conditions are driven by inflammation and health problems in the body can create inflammation in the brain. Inflammation with the brain interferes with production of neurotransmitters, neurological immune reactivity, and can interfere with sleep. This underlying inflammation can manifest as a number of different mental health conditions. When addressing mental health, it is essential to explore what is going on in the rest of the body. Here are some of the things I evaluate when working with a mental health condition:
Nutrient Levels, Gut Health, Diet, and Lifestyle
Genetics
Toxins, Hormones, and Trauma
Nutrient Levels
Healthy nutrient levels are the foundation of mental health. Nutrients are involved in helping us make and break down our neurotransmitters as well as in the reduction of inflammation. Studies assessing the effect of micronutrient supplementation on ADHD revealed that 60-80% of patients responded positively to that supplementation, demonstrating how powerfully nutrient levels can impact mental health. Some of the most important nutrients to consider when addressing mental health are:
Omega 3 Fatty Acids: Omega 3 fatty acids are a type of polyunsaturated fatty acids known for their many health benefits. They are found in foods like fish, avocados, olive oil, and nuts. Research has demonstrated that people with anxiety and depression have lower levels of essential fatty acids. Further research has demonstrated that giving Omega 3 supplementation decreases risk of psychological disorders converting to psychosis by 80%. In addition to their clear beneficial impact in reducing symptoms of mental health conditions, Omega 3’s benefit the brain by reducing inflammation and helping promote the production of healthy nerve cells and cell membranes.
B Vitamins: B vitamins are involved in maintaining the health of the nervous system in a number of ways. Vitamin B6 is one of the most relevant nutrients to the nervous system as it assists your body in making and breaking down neurotransmitters. Specifically, it is involved in the synthesis of neurotransmitters like serotonin, melatonin, dopamine, and GABA. Vitamins B12 and B9 are other important mental health nutrients. Both are involved in a biochemical pathway, known as the methylation pathway, that indirectly supports mental health by creating precursors to neurotransmitter production; helping reduce levels of a chemical called homocysteine, which has been linked to anxiety; and through supporting detoxification. Other B vitamins also contribute to mental health. Vitamins B1, B2, and B3 have natural anti-anxiety properties. Vitamin B5 is involved in the breakdown of histamine, which can promote anxiety when too high.
Vitamin D: Vitamin D is one of the most important nutrients for supporting mental health. It is synthesized by exposure to sunlight, but not well obtained through diet. Deficiency of Vitamin D increases risk of anxiety and depression.
Magnesium: Magnesium is my go-to for all mental health conditions. It is a naturally calming nutrient that helps your brain break down neurotransmitters associated with excitation and stress. It additionally helps make the neurotransmitters serotonin and GABA.
Minerals: Minerals are important for helping clear intracellular inflammation and support healthy thyroid function, both of which can have secondary impacts on mental health. Specifically, zinc deficiency increases risk of anxiety and depression and zinc supplementation has demonstrated to be beneficial in ADHD.
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