By Kristin Kirkpatrick
Kristin Kirkpatrick is a 20+ year registered dietitian, a best selling author, and a nationally recognized expert in integrative nutrition. Find her on Instagram @fuelwellwithkrissy or at Kristinkirkpatrick.com.
Diet and Mental Health
In the world of food and nutrition, there is a lot of discussion surrounding the importance of a healthy diet for better physical health. Less debate occurs around the profound dietary benefits and downfalls to mental health, however. The intersection between diet and mental health is referred to as nutritional psychology. The field of nutritional psychology is a decade in the making, with multiple studies demonstrating the association between specific nutrients and their beneficial role in depression, anxiety, and trauma. Any nutrient that benefits the brain will also directly benefit mental health outcomes. In addition to a brain-boosting diet, these are four nutrients to consider for better mental health.
1. Omega 3 Fatty Acids
Scientific research has demonstrated the benefits of DHA and EPA in lowering rates of depression. The results of the HELFIMED and SMILES trials and the AMMEND study all found that following a Mediterranean diet pattern with the inclusion of omega-3 fatty acids resulted in a more positive outcome to depression scores compared to the social support group.
How to get more omega 3: Omega three fatty acids are found in animals and plants. Fatty fish such as wild salmon and lake trout may be two sources to consider. On the plant side, walnuts and hemp seeds can be added to the diet to boost ALA plant-based omega 3s. If your diet does not include adequate omega-3-rich foods, a supplement may be an excellent way to increase levels.
2. Vitamin D
Vitamin D has also been found to reduce depressive symptoms in multiple studies, including a 2022 meta-analysis, a study focused on seasonal affective disorder and one focused on young adult women.
How to get more Vitamin D: The body needs help understanding vitamin D derived from food. Instead, the body prefers the sun's UV rays for its vitamin D. Since the sun's rays have also been associated with skin cancer, however, it's also not an ideal way to boost levels. Therefore, supplemental forms of vitamin D are often recommended. To determine the optimal amount of vitamin D you need, it's recommended first to assess your levels – and then work with your healthcare provider on the best dose and frequency of vitamin D supplementation. Vitamin D is a fat-soluble vitamin, meaning that taking your supplement with fat is the best way to enhance how much of the vitamin is absorbed. Therefore, if you are considering both a fish oil supplement and a vitamin D3 supplement, then taking the two together would provide the most optional environment for absorption.
3. Flavonoids
Flavonoids are compounds found in plants associated with multiple health benefits to physical and mental health. Foods high in flavonoids are often the foods with the deepest hues. Fruits, vegetables, teas, and chocolates are some flavonoid-rich foods. Dark chocolate consumption has been associated with lowered levels of subjective stress, fruit consumption has been associated with lower levels of depression, and matcha tea has been associated with reduced depression. It’s abundantly clear (and the science confirms) that more flavonoids may mean better mental health.
How to get more flavonoids: Getting more flavonoids in the diet starts with consuming more colorful plants. Since color is equated to nutrient density, getting a variety of colors every day may be the best approach for ensuring a variety of flavonoids. For example, add berries to oats in the morning, add sweet potatoes to colorful salads, consider tomato sauce over alfredo sauce for whole grain pasta, and nosh on 70% dark chocolate over ice cream for an after-dinner treat.
4. Creatine
Creatine is having a significant moment right now – and for good reason. Although enhanced muscle mass may be your first thought when creatine comes to mind, how creatine enables you to have a better brain is just as important. Studies have shown that creatine is associated with better brain function, cognition, and memory. Creatine has been shown to enhance mental health as well. One study published in the American Journal of Psychiatry found that women who added creatine to their anti-depressant therapy had better and faster results from their pharmacological protocols. Other studies have found general benefits to psychiatric disorders with supplementation of creatine as well.
How to get more creatine: Creatine is a natural amino acid-based molecule synthesized in the body, however the human body only produces about half of what is needed, so the rest must come from dietary sources and supplementation. The easiest way to consume creatine is supplementing with creatine hydrochloride (HCl). This form of creatine has been found to have higher bioavailability than creatine monohydrate and may also reduce gastric distress while providing better absorption for all your cells.
Conclusion
The best diet for mental health is a diet that has a high level of nutrients. In addition to these suggestions therapy, pharmacological options, adequate sleep, stress management, exercise, attention to microbiome health and adherence to a general Mediterranean diet pattern may also offer benefits to stress and mood.