Nutritional Psychiatry: A Functional Perspective
By Sarah Hung, ND, MSOM, L.ac.
What is Nutritional Psychiatry?
Mental health conditions such as depression, anxiety, OCD and bipolar have seen an exponential increase within the last 10 years. Experts point towards several factors contributing to the crisis, including increased social isolation, increased political division and economic downturn. However, more and more research suggests that the increase of highly processed and nutrient-deprived foods, hormonal imbalances and other physiological phenomena may be playing a role as well. Conventional psychiatry practices of today emphasize the use of the right medication and dosage to impact specific neurotransmitters that may be imbalanced. But what if conventional drug therapies cannot be tolerated due to unpleasant side effects? And what if there is still a missing piece to addressing mental health from a biochemical perspective that is missing the bigger picture of one's whole health?
In this article, we will be discussing nutritional aspects of mental health and how we can best bring ourselves back to balance using a functional nutritional perspective.
1. It all begins in the gut.
While about 10-20% of Serotonin and GABA, (two neurotransmitters that are greatly associated with depression and anxiety) are utilized within the brain, nearly 70% of the production of these neurotransmitters exists within the gut. Over one trillion microrganisms known as the microflora help facilitate the production of these neurotransmitters and regularly make contact with our brains utilizing a long cranial nerve known as the Vagus Nerve. An imbalance of the gut microbiota can lead to increased inflammation in the body, which can affect the health of our brains. This may include too many harmful species of microbes or too little beneficial ones and may lead to symptoms such as depression, anxiety, brain fog or a lack of motivation. By eating a whole foods nutrient rich based diet testing for any microbial imbalances, we can address obstacles interfering with the most optimal functioning of our brains and neurotransmitters.
2. We are what we eat!
The modern Western diet is high in calories and sugary, ultra processed foods and low in nutritional density, micronutrients, essential fatty acids and lean proteins. These ultra processed foods such as fried foods, soda, packaged breads, pastries, fish or chicken nuggets, canned foods and instant soup can impact the environment of our gut and lead to increased inflammation and susceptibility to brain imbalances. Additionally, the excess of sugar rich and white flour breads and pastas that are so commonly consumed in our society lack the vitamins, minerals and amino acids needed to support healthy brain chemistry and can potentially lead to insulin resistance and further brain function decline.
As an alternative, a low carb but nutrient dense meal plan that utilizes whole and healthy foods has been shown to reduce inflammation and support neurotransmitter function both in the gut and the grain. Some considerations for supercharging your plate for brain health include:
-Reducing unhealthy carbohydrate rich foods such as white bread, pasta and potatoes and replacing them
-Consuming adequate protein in each meal provides supportive amino acids for brain chemistry and neurotransmitter function. By focusing on high quality animal sources such as pasture raised beef and poultry or plant based proteins such as hemp, sprouted lentils, black beans and chickpeas, proteins that are highly processed and inflammatory are avoided.
-Include plenty of healthy fats in the form of omega 3 or omega 9 fatty acids. This includes wild caught cold water fish, avocadoes, nuts and seeds and olive oil. Reduce the consumption of inflammatory fats such as saturated or trans fatty acids. Remember, while the correct amount or ratio of fats should be discussed with your Naturopath or Nutritionist, the type of fats consumed is equally, if not more important.
-Eat a rainbow of fresh fruits and vegetables. Different colored plant pigments such as red in tomatoes, orange in carrots and green in spinach contain various types of "polyphenols" and "flavonoids" that help reduce cellular damage in both the body and brain. Additionally, these compounds help support optimal gut health. It is recommended to aim for at least 30 types of plant foods, including fruits, vegetables, nuts, seeds and legumes each week.
3. Nutritional Deficiencies and Amino Acid Therapy
In addition to a nutrient dense diet that is low in ultra processed or inflammatory foods, specific nutrient deficiencies impact mood and mental well being because they are required for the production of neurotransmitters and overall health of the nervous system.
Vitamin B12: Vitamin B12 plays a role in synthesizing neurotransmitters such as serotonin and dopamine, which are involved in mood regulation. A deficiency in vitamin B12 can lead to mood disturbances and even depression.
Vitamin B6: Vitamin B6 is involved in the production of neurotransmitters such as serotonin, dopamine, and gamma-aminobutyric acid (GABA), all of which influence mood. Adequate levels of vitamin B6 are necessary for maintaining a balanced mood and emotional stability.
Zinc: Zinc is involved in neurotransmitter synthesis and regulation, including serotonin and GABA. It also has antioxidant properties and may help reduce inflammation in the brain, which can impact mood.
Tyrosine: An amino acid essential in the production of the neurotransmitter Dopamine. It is also required for the production of Thyroid hormone, which also can be implicated in depressive symptoms when low.
It's important to remember that taking a multivitamin does not always guarantee sufficient body stores as issues with gut absorption, medications, recovering from an illness or being an athlete can deplete body stores. Testing micronutrient levels with your provider is a great way to access specific vitamins and minerals you may be lacking in. Finally, specific amino therapies that target specific neurotransmitters such as 5-HTP for Serotonin in cases of depressive symptoms or Glycine for GABA in cases of symptoms of anxiety may additionally be recommended.
In conclusion, mental health can greatly be impacted not just by the medications we take, but by a wide variety of other factors ranging from the status of our gut to the nutrients we take in on a daily basis. By working with a Naturopathic Physician, underlying causes of mood disorders can be addressed and nutrient status can be assisted and assessed. We hope to see you soon!
