Nutrients Needed for Optimal Mental Health

Any discussion on diet for mental health should come with an explanation about the chemicals for good mental health and what your body needs to create healthy levels of those chemicals. The primary chemicals your brain needs to feel good are discussed below:

The primary chemicals in the brain that significantly impact mental health include: dopamine, serotonin, norepinephrine, gamma-aminobutyric acid (GABA), oxytocin, and endorphins; with imbalances in these neurotransmitters potentially contributing to various mental health conditions like depression, anxiety, and mood disorders. 

Explanation of each chemical and its role:

• Dopamine:

  Associated with pleasure, reward, motivation, and movement; low dopamine levels can be linked to depression and lack of motivation. 

• Serotonin:

  Plays a key role in mood regulation, sleep, appetite, and overall well-being; often targeted by antidepressant medications. 

• Norepinephrine:

  Involved in the "fight or flight" response, alertness, and focus; imbalances can contribute to anxiety and depression. 

• GABA (Gamma-aminobutyric acid):

  Acts as a calming neurotransmitter, helping to reduce anxiety and promote relaxation. 

• Oxytocin:

  Often called the "love hormone", associated with feelings of bonding, trust, and social connection. 

• Endorphins:

  Natural pain relievers produced by the body, also contributing to feelings of pleasure and happiness.

Nutrients that help build neurotransmitters include:

• Protein: Helps build neurotransmitters, which are essential for proper brain function. Protein-rich foods include meat, fish, and eggs. 

• Tryptophan: An amino acid found in many foods that helps produce serotonin, a neurotransmitter that promotes sleep and mood regulation. Foods that contain tryptophan include nuts and dark chocolate. 

• Choline: A nutrient found in eggs that helps with neurotransmitter synthesis and brain function. 

• Omega-3 fats: Found in oily fish, these fats are important for brain health and may impact serotonin function. 

• Carbohydrates: Both simple and complex carbohydrates help the body create serotonin. 

• Magnesium: Can be found in dark chocolate and may help reduce anxiety. 

Other nutrients that are important for neurotransmitters include phenylalanine and tyrosine.

Vitamin D3 and vitamin K2 may help with mental health by supporting the nervous system and brain: 

• Vitamin D3

  Vitamin D3 deficiency has been linked to depression, and some studies suggest that vitamin D3 plays a role in serotonin synthesis. Serotonin is a neurotransmitter that helps regulate mood. Vitamin D3 deficiency may also contribute to OCD development. 

• Vitamin K2

  Vitamin K2 is a lesser-known form of vitamin K that may help with mental health by reducing inflammation in the brain. Vitamin K may also play a role in brain health by blocking cell death caused by oxidative stress. 

• Together

  Vitamin D3 and vitamin K2 may work together to support brain health and mental well-being. 

Other vitamins and nutrients that may be associated with mental health include:

• Vitamin B12: A deficiency in vitamin B12 may be a risk factor for depression.

• Vitamin E: Low intake of vitamin E may be linked to depressed mood.

• Zinc, magnesium, and selenium: These micronutrients have also been associated with depression.

Some minerals and vitamins that may be important for mental health include:

• Magnesium: Helps with nerve transmission and is involved in the formation of membrane phospholipids, which are important for the central nervous system. 

• Zinc: Plays a role in controlling synaptic excitability by modulating neurotransmission. 

• Copper: May be important for brain development and the immune system. 

• Iron: May be important for synaptic function. 

• Vitamin B3: Also known as niacin, it's involved in the control of intracellular calcium release. 

• Vitamin B5: Also known as pantothenic acid, it's involved in the release of neurotransmitters in the synapse. 

• Thiamine: Also known as vitamin B1, it helps keep the nervous system healthy. 

• Lithium: A mood stabilizer that can be used to treat bipolar disorder, depression, and other conditions.

At Sacred Art Integrative Psychiatry, I provide diet and supplement recommendations that increase your intake of all of the above. Supplements should be recommended by a healthcare provider who has been trained in how to use them safely. Supplements can interact with other medications. If you are on a medications for mental health, taking supplements can make the medication more effective. This can either be beneficial or case more side effects. Schedule your appointment with us today at 414-242-6453 and I will help you explore diet and supplement choices that are safe and effective for your condition.