10 Nutritional Deficiencies that Contribute to Mental Illness
Most people know that nutritional deficiency could lead to physical illness. However, very few are aware that it could also contribute to mental illness. Scientists have long been studying the role of nutrition in preventing and alleviating common mental disorders, including depression, ADHD, anxiety disorder, bipolar and addiction.
Most of the time, when patients go to their GP’s office to seek help for their mental health problems, doctors would prescribe various antidepressant drugs without going deeper into the cause and risk factors for the patient’s condition, including metabolic or nutritional deficiencies. Unfortunately, these drugs do not target the disease, but only mask the symptoms. Whilst they offer an ‘easy fix’ to the problem, antidepressant medications often come with undesirable side effects that could either aggravate the patient’s condition or damage their health.
Along with strengthening emotional health, overcoming mental illness also involves observing proper diet and nutrition. Numerous studies have shown that deficiencies in certain nutrients could increase the risk of, if not lead to various mental disorders. Here are some of the important nutrients that are found to be critical in mental health:
Omega-3 Fatty Acids
There’s increasing evidence suggesting that omega-3 fatty acids, commonly found in fish and flaxseed oil, have protective benefits against depression. These polyunsaturated fats are necessary for human health but could not be produced by the body. Studies show that omega-3s have a crucial role in brain function, growth and development. A large Norwegian study involving over 22,000 participants found that those who consumed cod liver oil, which is rich in omega-3 fatty acids, were 30 per cent less likely to have symptoms of depression than those who didn’t.
Vitamin D
In a 2013 study published in the Journal Clinical Nutrition, researchers linked Vitamin D deficiencies to mental disorders. The study involved 18,000 British people whose vitamin D levels and mental health problems were tracked. Here, it was found that depression and panic disorders are common among people who lack sufficient levels of the sunshine vitamin.
Iodine
One of the major roles of iodine is that it helps produce thyroid hormones which are essential to brain function, immune function, and other bodily processes. Iodine is crucial for brain development in children, making its deficiency the number one cause of preventable mental retardation worldwide. Other than psychiatric disorders, iodine deficiency is also linked to heart disease, obesity, cognitive impairment, and some forms of cancer.
Amino Acids
Not all types of amino acids are produced in the body. 9 essential amino acids which are essential to brain growth and development can be found in food sources, especially meat, fish, egg, nuts, beans, and other fruits and vegetables. These nutrients are needed by the brain to manufacture neurotransmitters that are essential for optimal cognitive function. A healthy brain is one that has the right balance of neurotransmitters. Some of them stimulate the brain whilst others calm it down. Their balance is therefore critical to emotional processing and thinking.
B-Vitamins
Low levels of B-vitamins, such as vitamin B6, 12 and folate, have been linked to depression. It’s because these vitamins are needed by the brain to produce chemicals that affect mood and other brain functions. Vitamin B can be found in whole unprocessed foods, including beans, poultry, meat, fish, and some fruits and vegetables.
Iron
Iron is necessary for the production of energy in the cerebral parenchyma, and in the synthesis of neurotransmitters and myelin. Iron deficiency has been observed in children with ADHD. In a 2006 study published in the journal Nutrition Health, sufficient levels of iron promoted the development of foetus and child’s IQ, whereas its deficiency hampered cognitive development.
Zinc
Zinc protects the brain from potential damage caused by free radicals. At least five studies have shown that low levels of zinc are common among people with clinical depression. Furthermore, according to a 2005 study published in the journal Pharmacological Reports, zinc supplementation may enhance the effectiveness of antidepressant therapy.
Chromium
In a placebo-controlled trial published in the journal Bio Psychiatry in 2003, researchers found that chromium may have protective benefits against depression. Whilst it is not entirely clear how the mineral affects mental health, it is known to affect essential neurotransmitters in the brain, such as norepinephrine and serotonin. It also influences insulin – the hormone that controls blood sugar levels. Depression is known to make the body resistant to insulin.
Selenium
Dr David Benton of the University of Wales found at least five studies that associate lower selenium intake with mood disorder. Intervention studies also revealed that selenium improves mood and alleviates anxiety.
Magnesium
Along with sodium, potassium and calcium, magnesium helps regulate hundreds of biochemical reactions in the body. Magnesium is a very important mineral that is rarely found in the modern diet that’s mainly composed of processed foods. In 1968, a study by Wacker and Parisi reported that magnesium deficiency could trigger depression, behavioural disturbances, headaches, psychosis, irritability and other health problems – all reversible with magnesium repletion.
Observing a balanced diet, with focus on a variety of whole foods like fruits and vegetables, beans, nuts, and lean meat is one way to boost your intake of these essential vitamins and minerals. But remember, nutrition is just one piece of the puzzle. A healthy lifestyle, which includes enough rest, exercise, self-compassion, and positive social interaction, is also critical to lowering the risk of mental illness.
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