Written by Dr. Sanjana V.B Bhms,dbrm,cdn

Founder & medical director of siahmsr wellness.in

All rights reserved with siahmsr digital healthcare[siahmsr wellness]

Reviewed by SIAHMSR medical team

Nutrients of your food  & supplements that help to reduce depression

Over view

Mental health and nutrition of the body is closely interlinked, as revealed by the research studies on mental diseases and neuro developmental problems in relation to diet and nutrition.

Depression is one the major symptoms of nutritional deficiencies of various nutrients such as vitamins, minerals and essential fatty acids. The deficiency may lead to mood disorders like anxiety, depression as well as neuro developmental disorders like ADHD [attention deficit hyper activity disorder] and autism spectrum disorders. Many studies are focused on these topics and extensive research can throw more light into the role of nutrients in neuronal development.

The dietary intake pattern of the general population in various countries reflects that the deficiency of nutrients, especially essential vitamins, minerals, and omega-3 fatty acids is moderate to severe , making them vulnerable to mental health problems also.

Studies have indicated that dietary intake as well as supplements of vital nutrients can reduce the risk of depression

Supplements of some amino acids have also been found to reduce symptoms of depression, as they are converted to neurotransmitters which in turn reduce depression and other mental health problems.

 Nutritional neuroscience is an emerging discipline ,focusing on the role of nutritional factors on human cognition, behavior, and emotions. Nutritional supplements can be given by physicians in cases demanding their use; A balanced diet containing all the essential nutrients in optimum amounts can also help to improve mental health.

Depression is most often considered as a disorder which is linked only with biochemical factors such as neurotransmitters, certain severe emotional traumas and genetic predispositions.

The role of nutrition and the impact of severe nutrient deficiencies as a causative as well as disease course modifying factor are less discussed. Physicians also need to think meticulously on probable nutritional deficiencies while treating depression and neuro developmental disorders, as rectifying the nutritional deficiencies along with some medicinal therapy help the treatment progress positively.

Depression & certain food patterns

 Nutrition can play a great role in the onset as well as severity and duration of depression.  It has been observed that food patterns that are preceding depression in an individual are the same as the food patterns that occur during the episode of depression and they include  poor appetite, skipping meals, and a dominant desire for sweet foods.

 Depression is  associated with symptoms such as increased sadness and anxiety, loss of appetite, depressed mood, and loss of interest in pleasurable activities.  Timely intervention with medications is vital for this disorder; otherwise it can lead to grave consequences such as suicidal tendency to a larger degree and hence are usually treated with antidepressants and/or psychotherapy.

Neurotransmitters linked with depression & uses of aminoacid supplements

 Deficiencies of neurotransmitters such as serotonin, dopamine, noradrenaline, and γ-aminobutyric acid (GABA) are often associated with depression in humans.

 According to many studies, the amino acids tryptophan, tyrosine, phenylalanine, and methionine supplements are often helpful in treating many mood disorders including depression. These amino acids are basic units of proteins.

Tryptophan amino acid is a precursor of serotonin, the neurotransmitter crucial for our good mood. In most of the cases depression is precipitated by serotonin deficiencies.When consumed alone on an empty stomach, tryptophan is usually converted to serotonin. Thus restoring serotonin levels  in the body may reduce symptoms of depression.

 The amino acid tyrosine and sometimes its precursor amino acid phenylalanine are converted into dopamine and norepinephrine [ nor -adrenaline] neuro transmitters and help to reduce symptoms of low mood and depression. Dietary supplements containing phenyl alanine and/or tyrosine cause alertness and arousal.

Methionine amino acid  combines with adenosine triphosphate (ATP) in the body to produce S-adenosylmethionine (SAM), which helps the production of neurotransmitters in the brain.

 More extensive studies are required to shed light on the daily supplemental doses of these neurochemicals or amino acids that should be consumed to achieve antidepressant effects in humans.

Role of omega fatty acids in depression

The two important omega-3 fatty acids, eicosapentaenoic acid (EPA)  & docosahexanoic acid (DHA), found in fish oil, have been found to  reduce depression in humans. Reduction in the consumption of omega-3 fatty acids from fish and other sources also may cause major depression. Therefore consumption of oily fish needs to be promoted in people predisposed to depression.

The most common nutritional deficiencies seen in patients with mental disorders are of omega–3 fatty acids, B vitamins, minerals, and amino acids that are precursors to neurotransmitters.

Role of carbohydrates in depression

Consumption of diets  very low in carbohydrate tends to precipitate depression, as the production of  neurotransmitters serotonin and tryptophan that promote the feeling of well-being, is triggered by carbohydrate rich foods.

It is suggested that low glycemic index (GI) foods such as some fruits and vegetables, whole grains etc. can provide lasting effect on brain chemical messengers, mood, and energy level. However, high GI foods particularly sweets are not recommended.

Whole grains are suggested as good carbohydrates. Therefore it is recommended that reduce unhealthy carbs from your diet and consume whole grains in adequate amounts which provides adequate amounts of carbs. Further more, this food habit may also help you prevent occurrence of diabetes and other lfestyle diseases.

Role of proteins in depression

Amino acids are essential for mental health as they help the formation of neurotransmitters [ as described above] which play a key role in managing depression.Proteins are the source of aminoacids.

Foods rich in high quality protein include meat [poultry], milk and other dairy products, and eggs. However red meat is not recommended due to associated risk for heart and blood vessels. Plant proteins such as beans, peas, and grains may be low in one or two essential amino acids. 

Protein consumed by us is broken down into amino acids within the body and can affect the brain functioning and mental health positively. All the essential amino acids are obtained through food intake, as body cannot produce them.

Many of the neurotransmitters in the brain are made from amino acids. The neurotransmitter dopamine is made from the amino acid tyrosine and the neurotransmitter serotonin is made from the tryptophan.

Tryptophan rich foods are milk, tuna, chicken, oats, cheese, nuts and seeds, banana  ,chocolates etc. The recommended daily allowance is 250-425 milligrams/day.

Tyrosine is also present in soy and dairy products, nuts, seeds ,avocados, bananas and chicken.

150mg/kg body weight per day is recommended for people with sleeplessness  and dietary intake of essential amino acid rich foods in moderate amounts is recommended ,although supplements should be taken only under the direction from a physician.

If these two amino acids tryptophan and tyrosine are deficient in the food taken, the production of neurotransmitters is hampered, which is associated with low mood and aggression.However , only balanced consumption of foods rich in protein is recommended.

The excessive accumulation of amino acids may also lead to brain damage and mental retardation. For example, excessive buildup of phenylalanine in the individuals with disease called phenylketonuria can cause brain damage and mental retardation.

Role of fatty acids in depression

The glycerophospholipids of brain consist of large amount of PUFA  or poly unsaturated fatty acids derived from the essential fatty acids (EFAs).The essential fatty acids helping brain include linoleic acid and α-linolenic acid.

Dietary omega-3 fatty acids play a role in the prevention of some disorders including depression. Their deficiency may lead to cerebral aging, preventing the renewal of cell membranes.

The two omega-3 fatty acids, eicosapentaenoic acid (EPA)  & docosahexanoic acid (DHA) are crucial for proper brain functions. DHA is an important component of cell membranes of brain tissuue.

The antidepressant effects of omega 3 fatty acids may be due to bioconversion of  eicosa pentanoic acid EPA to leukotrienes, prostaglandins, and other chemicals required by the brain.

One study shows that only 2 to 10% of ALA [ alpha lenolenic acid] is converted to EPA or DHA.Seafood sources such as fish and fish-oil supplements are the primary contributors of the 2 biologically important dietary omega-3 fatty acids, EPA and DHA [7].

Other research studies propose  that both EPA and DHA influence neuronal signal transduction by activating peroxisomal proliferator-activated receptors (PPARs), inhibiting G-proteins and protein kinase C, in addition to calcium, sodium, and potassium ion channels.

 Studies have revealed that diets lacking omega-3 fatty acids lead to impaired neural function. 

Clinical studies have shown with ample evidence that omega-3 fatty acids can effectively treat depression.

  Evidences indicate a link between high fish consumption and low incidence of mental disorders; this lower incidence rate being the direct result of omega–3 fatty acid intake.

Supplement dosage of omega fatty acids:

 One to two grams of omega-3 fatty acids supplements taken daily is the generally accepted dose for healthy individuals, but for patients with mental disorders, up to 9.6 g has been shown to be safe and effective. Supplement intake is recommended only under the guidance of a health care provider.

Role of omega 3 fatty acids on neuronal development in foetus & new born babies

During late months of pregnancy and the early postnatal period after childbirth neurodevelopment occurs at a very rapid rates which demands the  adequate supply of omega fatty acids, particularly DHA [docosahexaenoic acid].

The role of omega–3 in certain diseases such as dyslexia and autism is suggested. The research studies have indicated that omega 3 fatty acids present in formula milks for infants (both premature and term infants) determines their visual, cerebral, and intellectual abilities.

Role of vitamins in depression & mood

 Vitamins also have great role in mood improvement, particularly vitamin B2 and B6 status in human body.

Thiamine [vitamin B1] is known to modulate cognitive [memory, comprehension and intellect] performance particularly in the old population [2].

Sources of Thiamine include the following:

Fortified breakfast cereals

•     Pork

•     Fish

•     Beans, lentils

•     Green peas

•     Enriched cereals, breads, noodles, rice

•     Sunflower seeds

•     Yogurt

Vitamin B2  or Riboflavin also has great role in mood improvement.

Sources of riboflavin [vitamin B2] are:

Dairy milk

Yogurt

Cheese

Eggs

Lean beef and pork

Organ meats (beef liver)

Chicken breast

Salmon 

Fortified cereal and bread 

Almonds

Spinach

Vitamin B6 is likely to help in treating premenstrual depression. It is present in foods such as:

•    Beef liver

•    Vegetables –green leafy vegetables

•    Raisins

•    Onion

•    Spinach

•     Watermelon

•     Tuna

•     Salmon 

•      Fortified cereals

•      Chickpeas

•      Poultry

•      Fruits such as bananas, papayas, oranges, and cantaloupe.

         Vitamins B6 and B12 are directly involved in the production of some neurotransmitters.

 Vitamin B12 delays the onset of signs of dementia (loss of memory), provided it is administered in proper doses before the onset of the first symptoms.

Supplementation with vitamin B12 improves cerebral and cognitive functions in the elderly.

Vitamin B12 is present in foods such as:

•       Milk

•       Cheese

•       Yogurt

•       meat

•       fish-salmon, trout

•       eggs

•       clams

•       shiitake mushroom.

 Folic acid also have some role in mental health. It has been observed that patients with depression have low blood folate levels. Research studies show that depressive symptoms are the most common neuropsychiatric manifestation of folate deficiency.

Sources of folates are:

•       Dark green leafy vegetables

•       Turnip greens, spinach, romaine lettuce, asparagus, Brussels sprouts, broccoli ,black-eyed peas, mustard greens, green peas,

•       kidney beans

•       Canned tomato juice

•       Fresh fruits-Oranges, Grapefruit,Papaya,Banana,Avocado

•       cantaloupe

•       Beans

•       Peanuts

•       Sunflower seeds

•       Whole grains

•       Liver

•       Seafood

•       Eggs

•       Fortified foods and supplements

•       Dungeness crab

•       hard-boiled egg

•       beef liver

Role of minerals in depression 

·       Chromium

Many studies on the association of chromium in human depression have been recorded. Broccoli, whole grains,oats, potaoes, garlic,green beans , tomatoes and poultry are rich sources of chromium.

·       iron

Iron is necessary for oxygenation and to produce energy in the brain  (through cytochrome oxidase), and for the synthesis of neurotransmitters and myelin. Iron deficiency is found in children with attention-deficit/hyperactivity disorder.

  Whole grains, shellfish, spinach,meat and liver, legumes and pumpkin seeds are rich sources of iron.

Women of childbearing age experience more depression than during other times in their lives. These indicate the probable role of iron in the  causation of depression as its deficiency is known to cause fatigue and depression. Iron deficiency anemia is often manifested with apathy, depression, and rapid fatigue when exercising.

·      Selenium

 Studies with selenium  reveal that selenium improves mood and reduces anxiety. Brazil nuts, fish, ham, meat, eggs, cottage cheese,brown rice ,mushrooms, spinach, lentils, sun flower seeds and cashew nuts are good sources of selenium.

·     zinc

Research shows that oral zinc can  help antidepressant therapy in depressed patients. Zinc also protects the brain cells against the potential damage caused by free radicals. Zinc is available from food such as legumes, shellfish, meat, seeds and nuts.

    Dietary deficiencies of antioxidants and nutrients in aged people may precipitate brain diseases, which may be due to failure for protective mechanism against free radicals.

Research studies butress the crucial role of nutrients in neuronal &mental health

    Current researches in psychoneuroimmunology and brain biochemistry indicates the possibility of existence of communication pathways that can provide a clearer understanding of the association between nutritional intake, central nervous system, and immune function and their effect on mental health.

These researches give emphasis to the therapeutic value of dietary intervention through well balanced diet or supplements boosting mental health, particularly among psychiatrists and health care providers addressing depression and other mental and neurodevelopmental disorders.

written by Dr.sanjana v.b

Reviewed by SIAHMSR

References for further reading

1.    https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2738337/
2.    https://pubmed.ncbi.nlm.nih.gov/17066209/
3.    https://pubmed.ncbi.nlm.nih.gov/12559660/
4.    https://pubmed.ncbi.nlm.nih.gov/12906343/
5.    https://pubmed.ncbi.nlm.nih.gov/12906343/
6.    https://pubmed.ncbi.nlm.nih.gov/10835899/
7, https://pmc.ncbi.nlm.nih.gov/articles/PMC3262608/#:~:text=Recently%2C%20fish%2Dderived%20omega%2D,cardiovascular%20function%2C%20and%20Alzheimer's%20disease.