Our emotions serve as a window into the intricate dance of our body’s internal balance. They
offer insights into the ongoing regulation of homeostasis, spanning from fundamental processes
like metabolism to complex social emotions. As Dr Daniel Amen wisely notes, “Behaviour is the
expression of the problem, not the problem itself.”
Pharmacotherapy, such as antidepressants and psychotherapy form the cornerstone of mental
health treatment, however, they address only a portion of the overall disease burden. This
highlights the need for implementing additional strategies for both preventing and treating
mental health disorders. An integrative approach emphasises the need for understanding the
biological underpinnings of mental well-being, including neurochemicals, receptors, and brain
molecular biology. The goal is to target precise areas of the brain rather than broad symptom
clusters.
Emerging research strongly accentuates the significant role of diet, not only in human
physiology and body composition but also in shaping mood and mental well-being. Nutrients
directly impact brain structure and function, supporting nerve cell growth, development, and
overall health. While mental health determinants are multifaceted, emerging evidence highlights
a significant link between poor dietary habits and mental well-being.
Nutritional psychiatry is a growing field that explores the therapeutic potential of food and
supplements in the prevention and treatment of mental health disorders. Delving into the
mechanisms at play, certain nutritional components exhibit direct anti-inflammatory effects, such
as omega-3 fatty acids; antioxidant actions facilitated by polyphenols like flavonoids; and
functional modulation by substances like B vitamins, glycine, L-ornithine, and tryptophan amino
acids. These elements form the basis for understanding how diet may positively impact mental
health.
Various mental health disorders are characterised by imbalances or altered functioning of
neurochemicals. For instance, depression has been linked to low serotonin activity, as has
anxiety to increased norepinephrine. Contrary to a lifetime supply of neurochemicals received at
birth, our brains continuously produce these chemicals throughout our lives. An
often-overlooked fact is that the essential raw materials for synthesising these neurochemicals
are the nutrients, amino acids, vitamins, and minerals we regularly consume in our diet.
For example, dopamine originates from amino acids such as tyrosine and phenylalanine found
in nuts, eggs, meats, and dairy; and serotonin has been shown to derive from tryptophan,
present in nuts, cheese, and red meats, with vitamin B6 serving as a vital cofactor in the
synthesis process. Consequently, norepinephrine is produced from dopamine, where copper
plays a crucial role, while zinc and vitamin B6 are essential for the synthesis and regulation of
GABA. Achieving good mental health hinges on maintaining proper neurochemical activity.
Disruptions in these factors, however, can lead to nutrient imbalances in the brain.
Key Nutrient Imbalances Affecting Mental Health:
B Vitamins:
B-Vitamins, including Folate, B12 and B6, play a crucial role in cellular function, serving as
co-enzymes in numerous enzymatic reactions. They impact brain function by facilitating energy
production, DNA/RNA synthesis/repair, methylation, and neurochemical synthesis. Vitamin B12
deficiency is closely linked to mental health issues like fatigue, depression, and poor memory,
while folate deficiency has been shown to affect neurodevelopment as well as increase the
potential for depression. Genetic variations in B-vitamin metabolism genes are associated with
higher rates of mental health disorders. Depressed individuals, with low folate and B12 levels,
often don’t respond well to standard antidepressants, but B-vitamin supplementation has shown
promise as adjunctive therapy for depression.
Fatty Acids:
Given that approximately 60% of the brain comprises fat, it can be seen why omega-3 fatty
acids play such a vital role in brain health throughout life. These fatty acids, particularly EPA and
DHA, play a key role in maintaining the integrity of the myelin sheath around neurons. These
fatty acids can cross cell membranes, interact with mood-related molecules, and contribute to
regulating mood disorders like anxiety and depression. Omega-3s are therefore essential in
supporting brain cell health, enhancing neuron function, preventing cell death, and reducing inflammation. Dietary deficiencies in these fatty acids have been linked with increased risks of
depression, bipolar disorder, dementia, ADHD, and autism.
Vitamin D3:
The presence of vitamin D in brain tissue suggests a role in mental processes. Low levels of
vitamin D are shown to be associated with higher levels of depression and anxiety. Studies
show that vitamin D supplementation significantly reduces the severity of depression symptoms.
Vitamin D also helps brain cells change and grow, protects them, and controls dopamine in the
brain.
Zinc:
As the second most abundant trace metal after iron, zinc plays a crucial role in over 1,000
proteins, including those involved in neural development, learning, and memory. Zinc deficiency
has been linked to depressive symptoms, whereas supplementation has shown improvement.
Research has linked zinc to the modulation of immune and inflammatory responses and the
influence of nerve tissue growth.
Magnesium:
Magnesium makes the nervous system relax by blocking certain receptors and stopping
messages that make it too excited. Studies suggest that magnesium could be a treatment for
anxiety, reducing symptoms in various contexts, including premenstrual syndrome, postpartum
anxiety, and generalised anxiety.
Mental health problems may occur when the brain experiences an extreme overload or
deficiency of these nutrients required for neurochemical synthesis or activity. This is where
nutritional therapy becomes instrumental in illuminating underlying imbalances and offering
targeted interventions.
Nutritional therapy operates on a dual focus:
- Diagnosing Nutrient Imbalances: Through meticulous testing of blood, urine, tissues,
and/or genes, nutritional therapy aims to pinpoint specific deficiencies or excesses in the
body. - Therapeutic Normalisation of Nutrient Levels in the Brain: Once nutrient imbalances are
identified, the next step involves implementing therapies tailored to restore optimal
nutrient levels in the brain.
Understanding and addressing these nutrient imbalances can be pivotal in promoting mental
well-being and preventing the onset of mental disorders. By tailoring interventions to the unique
nutritional needs of each person, nutritional therapy offers a personalised and targeted
approach to support mental health.
By Heléne Herholdt
Heléne is an integrative and functional board-certified nutritionist with an honours degree in Biochemistry and a master’s degree in Psychiatric Genetics.
Passionate and dedicated, Heléne is driven by a purpose to empower individuals to take control of their health and unlock their full potential. Her approach is grounded in three key pillars: genetic testing, personalised nutrition strategies, and holistic lifestyle adjustments. Genetic testing is at the heart of Heléne’s practice, allowing her to tailor her recommendations to each individual’s unique genetic makeup. By understanding your genetic predispositions, she can create personalised nutrition plans and lifestyle interventions that are precisely tailored to your needs. She believes in addressing the root causes of these issues rather than merely treating the symptoms, ensuring a comprehensive and lasting approach to health and wellness.
