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Depression & Nutrition

Depression is a different experience for everyone.

For some it can present as sleep disturbances— insomnia, oversleeping—changes in appetite, a decrease in energy, headaches, stomachaches, and digestive problems, just to name a few (1). The length, duration and severity of the depressive episode will also vary person to person and be relative upon the root cause. Though our pharmaceutical world has only focused on manipulating neurotransmitters, it only works on some due to other root causes playing a role with neurotransmitter balancing to begin with (1). Factors that influence the functioning, production and synthesis of neurotransmitters can be insulin dysfunction, nutrient deficiencies, HPA axis dysfunction, hormones, heavy metals, medications along with external influences such as loss, interpersonal relationships, learned behaviors, analytical rumination, and stress diathesis (1).

With depression on the rise globally it has become a threat to public health (2).

It’s estimated that an excess of 300 million people suffer from depression, making it the leading cause of nonfatal disease (2). It’s very important that other approaches are paired with traditional mental health care to stop this growing trend.

Depression is associated with deficiencies in neurotransmitters such as; serotonin, dopamine, noradrenaline, and y-aminobutyric acid (GABA) (3).

At the base of producing these very important neurotransmitters are amino acids, the building blocks of protein. It is important to assure adequate protein intake, breakdown, and absorption is running smoothly, since the proteins required include tryptophan to convert into serotonin. Serotonin can then convert into melatonin, which helps to relieve insomnia symptoms. The amino acid Tyrosine will be used to make dopamine and norepinephrine (3). To make all of these conversions possible, essential nutrients are required so it’s important to insure adequate nutrition and a properly working GI system.

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There are two other critical factors to creating these neurotransmitters: oxygen and insulin.

Insulin is required to help the amino acids across the blood brain barrier to follow steps, so any dysfunction can halt the process and decrease production (1). High stress can lead to shallow breathing and a decrease in oxygen to the brain. Oxygen is an important molecule for proper brain health including creating happy neurotransmitters (1).

It’s best to focus on a diet plan that is based in blood sugar regulation, is high in nutrients, and assures adequate protein.

Though there are many diets that can fit this category the Mediterranean Diet (MD) is one of the most researched for beneficial health outcomes. The MD consists of fruits, vegetables, whole grains, legumes, nuts, fish, white meats, and olive oil (4). This type of diet plan is very nutrient dense, including antioxidants, fibers, healthy fats, phytosterols and probiotics, assuring there is proper support for neurotransmitter production.

When paired with eating breakfast, lunch, and dinner with 1-2 snacks blood sugar is manually stabilized allowing for easy transport over the blood brain barrier. Fish is a staple in the Mediterranean Diet and may play a role in healthy brain function. The omega 3 fatty acids found in fish have been linked to many beneficial health outcomes and is being researched more on its effect in depression and diets high in omega 3s have lower risk of developing depression (5). The MD is also known for its high fiber foods including beans, lentils, nuts, seeds, fruits, and vegetables. One study had showed a correlation in those who consumed high dietary fiber reduced odds of depression in women (5).

Trying to battle the emotions and daily challenges presented by depression symptoms it can be easy to forget that little steps go a long way.

Exercise to release the happy endorphins and increase oxygen can give an almost immediate boost to ones mood. Even gentle activity such as stretching, yoga, light walking, or Thai chi can be great additions to your daily care. Know that depression is not forever, even when hope for a medication to work has run out. You have 100% control over your neurotransmitter production. This can be a great time to reach out to a clinical nutritionist to help you navigate that road to health.

Depression can be an easy place to get stuck.

It can take over your mind, your health and quality of life. Take small lifestyle and dietary actions to help yourself regulate your neurotransmitters. Additionally, addressing the root cause can lead to a life free of depression symptoms and help to nurture a life of joy and peace. This is not a shift made overnight but with multiple little decisions to care for your mind, body, and soul, you can get there.

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Supplementation

  • Folate deficiency can contribute to low serotonin production. Folate is also known as B9, a vitamin in the B family. In supplement form it is commonly found as folic acid, and when consumed on an empty stomach, 100% is bioavailable. A divided dose of 1200 mcg a day can be reached for this intervention (6). It is always best to start low at 400 mcg a day and slowly dose up according to your body. Those who have a SNP in their MTHFR gene may require this intervention (6). Folate is also known to enhance traditional medication therapies (1). 
  • St. Johns wort may be a viable option for those with mild-moderate depression and are not currently taking medications. Studies have shown it acts superior to placebo and keeps pace with antidepressant medications. St John wort can be dosed at 300 mg up to 3 times a day for 6 months and be followed by a maintenance dose of 300 mg a day (7).

Your Team

Aside from a clinical nutritionist you may consider a therapist that aligns with you. There are many different therapists that specialize in different areas. Though lifestyle and dietary interventions can go a long way, they still may not be the root cause of feeling sadness, loss, or just “down.” Working with someone to help unlock emotional holds or shift perspective on a situation can give the relief needed to finally take the actions to better health.

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Reference
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  • Ljungberg T, Bondza E, Lethin C. Evidence of the Importance of Dietary Habits Regarding Depressive Symptoms and Depression. Int J Environ Res Public Health. 2020;17(5):1616. Published 2020 Mar 2. doi:10.3390/ijerph17051616
  • Rao TS, Asha MR, Ramesh BN, Rao KS Understanding nutrition, depression and mental illnesses. Indian J Psychiatry. 2008;50(2):77-82. doi:10.4103/0019-5545.42391
  • Ventriglio A, Sancassiani F, Contu MP, et al. Mediterranean Diet and its Benefits on Health and Mental Health: A Literature Review. Clin Pract Epidemiol Ment Health. 2020;16(Suppl-1):156-164. Published 2020 Jul 30. doi:10.2174/1745017902016010156
  • Wani AL, Bhat SA, Ara A. Omega-3 fatty acids and the treatment of depression: a review of scientific evidence. Integr Med Res. 2015;4(3):132-141. doi:10.1016/j.imr.2015.07.003
  • Office of Dietary Supplements - Folate. Ods.od.nih.gov. https://ods.od.nih.gov/factsheets/Folate-HealthProfessional/. Published 2022. Accessed August 28, 2022.
  • Apaydin EA, Maher AR, Shanman R, et al. A systematic review of St. John's wort for major depressive disorder. Syst Rev. 2016;5(1):148. Published 2016 Sep 2. doi:10.1186/s13643-016-0325-2
  • 2. St. John's Wort for Depression and Mood. WebMD. https://www.webmd.com/depression/supplement-guide-st-johns-wort. Published 2022. Accessed August 28, 2022.
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