Everything we do is driven by some element of emotion. Sometimes we eat junk food when we feel down, we drink alcohol after a tough day or we go for a walk when we need to clear our heads. Our moods and emotions trigger many behaviours, some of which can be detrimental to our health. These behaviours then become part of a vicious cycle, which feed back on our brain and nervous system, making us feel depressed, anxious and foggy. To help reverse this cycle and clear our minds, consider these top 5 nutrients for mental health:
1. Vitamin D
I wrote an entire post about vitamin D and its effects on the development of Alzheimer’s disease. This powerful nutrient helps in the regeneration of brain cells and detoxifies excess waste from the brain. It has anti-inflammatory effects all over the body, but because it is able to cross the Blood-Brain Barrier, it is also anti-inflammatory in the brain.
Vitamin D is a cofactor for serotonin, which we know to be our “happy hormone”. Serotonin has been implicated in the success of antidepressant medication. By increasing availability of serotonin, we can reduce symptoms of anxiety and depression. Vitamin D is important in the action of serotonin and without it, we can be left feeling down and foggy.
Beyond the brain, vitamin D also has tremendous effects in the heart, bone and immune system. It is just at the beginning of its research, but will soon show us even more of its activity around the body.
2. N-Acetyl Cysteine (NAC)
Less commonly known in the realm of mental health, NAC is a powerful antioxidant for the body. It has an affinity for the lungs and has been shown to help in smoking cessation, lung tissue repair and airway relaxation in asthma. Those prone to upper respiratory tract infections should definitely speak to a professional about NAC.
In the brain, NAC is an essential anti-inflammatory. Glutamate is a component and byproduct of cellular reactions in the brain. When glutamate becomes excessive, it creates neurological overexcitation, which translates to symptoms of anxiety, ADHD, rapid thinking and panic attacks. NAC is a precursor to a nutrient called Glutathione, which modulates and alters the levels of glutamate in the brain. This means NAC helps to detoxify the brain of glutamate, which then reduces symptoms of anxiety.
3. Rhodiola
Rhodiola is a Ayurvedic herb with well known adaptogenic properties. This means it is most commonly used to manage high stress, especially when the stress is so prolonged that it causes exhaustion, depression and insomnia. There are many adaptogenic herbs which effect mental health, but this one is my favourite and gives very consistent results.
Rhodiola helps to lower cortisol, which is known as our stress hormone. Within a matter of 2 weeks, it demonstrates a reduction in anxiety. Over a course of 12 weeks, depression scores can reduce. These are the results of adding a single herb, but the effects are even greater with a full nutritional treatment plan.
4. Iron
Up until recently, I would never have considered iron to be essential in mental health. Iron is a mineral that plays a crucial role in the production of red blood cells. It is common for young women to be low in iron, and any vegan or vegetarian must be sure to have their iron levels checked regularly.
Recently I learned that there seems to be an association between people with anemia and people suffering depression and anxiety. This was especially evident in individuals with low iron. The lower the iron, the higher the anxiety. We know that iron is a cofactor for dopamine, which is our reward-based neurotransmitter. Perhaps the lower iron levels affect dopamine levels, resulting in lowered self-esteem, confidence and focus.
Iron also plays a critical role in thyroid health. Thyroid imbalances can cause depression if low and anxiety if high. By increasing our iron levels up to adequate amounts, the thyroid can receive its share of iron and level out.
5. Magnesium
Most of my patients are on magnesium whether their main concern was mental health-related or not. Magnesium is a fundamental micronutrient found in dark leafy green vegetables. We rarely eat enough of them, so we are often struggling to get as much magnesium as we need. Magnesium is a cofactor in almost every energy reaction in the body, and the more active and stressed we are, the faster we run through our stores.
Symptoms of a true magnesium deficiency include muscle twitches and muscle spasms. Clinically, I see almost everyone experience other benefits of magnesium, even if they’ve never had any muscle spasms. You’ll know what I mean when you take it.
Magnesium activates the parasympathetic nervous system, which helps us to rest and digest. (Note: this is the opposite of sympathetic, which is a state of fight or flight). Essentially, magnesium calms down the nervous system and activates the receptors to slow rapid thinking and anxiety. This is perfect before sleep, which is often where people notice these benefits.
100 Other Nutrients for Mental Health
Really, the list could go on a lot longer than this. If you have tried these initial supports and are still struggling with mental health, come in for a full assessment. Not every group of vitamins works for everyone. And more than anything, not all supplements are the same. Make sure you are taking the right dose at the right time of day for optimal benefits. High quality products tend to be easier for absorption and are not always more expensive. Please contact me if you have any questions, or if you’d like to learn more about other ways to support your mental health.