Nutrition for Mental Health

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Nutrition for Mental Health

By: Lian Delgado, dietetic-student volunteer, UBC School of Kinesiology, reviewed by Lyndsay Hall, Registered Dietitian, BASc and the JM Nutrition Team

Is there such a thing as nutrition for mental health? Our team of dietitians for mental health explores the topic in some depth herein.

Nutrition and Mental Health: An Introduction

Our mental health affects us more than we know. It influences our overall well-being, emotional state, cognitive and physical performance, relationships and so on–all of which impact our day-to-day life.

The impact of mental health on our lives then begs the question of how we, ourselves, can potentially improve our mental health. And, although there are several ways to do so, proper nutrition practices are certainly a valid contributor to consider.

Does nutrition affect mental health?

Yes, nutrition does affect mental health.

Various research studies over the years have highlighted the positive impact of nutrition on mental health (Fenton et al., 2024). Optimal nutrition promotes normal cognitive function and improved mental well-being (Muscaritoli, 2021). Furthermore, it increases one’s quality of life through improved management and prevention of mental health conditions (Muscaritoli, 2021).

What is mental health?

By definition, mental health relates to the ability of people to manage daily stressors, understand their capabilities, function properly in various settings, and make a difference in society (World Health Organization, 2022). It also enables people to feel fulfilled and form stable relationships with others (Health Direct, 2023).

A multitude of factors can either boost or compromise our mental health. As such, it is vital to direct our focus on the prevention of negative factors. It is also crucial to touch upon the encouragement of positive factors pertaining to mental health (World Health Organization, 2022).

What are the symptoms of mental health concerns?

Symptoms of poor mental health manifest differently from person to person. For some, it involves feelings of sadness, fatigue, low concentration, drastic changes in mood and more (Mayo Clinic, 2022).

If poor mental health occurs without symptoms being addressed, it has the potential to develop into more serious conditions. And these no doubt can be detrimental to one’s health and quality of life.

So, with that said, let’s explore the specific nutrients and their food sources that help enhance our mental health and prevent these conditions.

Nutrition for Mental Health Fundamentals:

1. Protein

When analyzing nutrition for mental health, we must not overlook protein.

Protein is composed of 20 amino acids that have a diverse set of functions integral to physiological processes in the body. Some amino acids, like tryptophan, phenylalanine, and tyrosine, are precursors to neurotransmitters that greatly influence our mental health (Sheikhi et al., 2023).

The presence of neurotransmitters, such as serotonin and dopamine, enable communication from the brain to the nervous system, and consequently the entire body (Gasmi et al., 2023). It is through these neurotransmitters that we are able to experience improved mood, better sleep quality, and a boost in overall cognitive function.

What’s more, without adequate protein intake, neurotransmitter levels are reduced. This can, in turn, increase the risk of developing depression, anxiety, obsessive compulsive disorder, schizophrenia and other mental health disorders (Gasmi et al., 2023).

To ensure that your body is supplied with enough amino acids for neurotransmitter synthesis, it is important to follow the dietary recommendations for sufficient protein consumption.

Meeting the daily Recommended Dietary Allowance (RDA) of 0.8 grams of protein per kilogram of body weight will provide the proper amount of protein that our bodies need (LeWine, 2023). Although the RDA is the average that one needs to consume to meet their nutrition requirements, keep in mind that protein needs vary based on age, gender, level of physical activity, health conditions, and so on.

Recommended protein sources:

Natural food sources of protein can be found in both animal and plant-based forms. Consequently, protein-rich foods are generally quite accessible (Sheikhi et al., 2023).

Animal-based protein foods include meat (e.g. chicken, beef, pork), eggs, seafood, and dairy products (e.g. milk, yogurt, cheese).

Plant-based protein foods, on the other hand, include legumes, soy products, nuts, and seeds. If you eat a plant-based diet, be sure to include a source of protein with most of your meals and snacks to ensure you are meeting your daily requirement.

Related: Plant-based dietitian

2. Fat

Similarly, we must emphasize the role that fat plays, when analyzing the fundamentals of nutrition for mental health.

There are four main dietary fats found in food: saturated fats, trans fats, monounsaturated fats and polyunsaturated fats (Leonard, 2024).

Consume monounsaturated and polyunsaturated fats

Among these types of fats, it is especially important to consume monounsaturated and polyunsaturated sources. Both of these are considered to be the “healthiest” fats (Leonard, 2024).

It has been observed that the omega-3 fatty acid chains present in various food sources of polyunsaturated fat play a crucial role in one’s mental health. Omega-3 fatty acids reduce neuroinflammation and contribute to neuroplasticity. This then enhances the capacity of the brain to adapt and create new neural connections (Fenton et al., 2024).

In addition, omega-3 fatty acids boost mental functioning. They also support better coping mechanisms to stress. Both of these play a significant role in managing mental health challenges (Fenton et al., 2024).

By preventing neuroinflammation and supporting neuroplasticity, omega-3 fatty acids help reduce the risk of mental health conditions, such as depression and anxiety (Fenton et al., 2024).

Although there is no specific RDA for fat intake, we can adjust our consumption based on the Acceptable Macronutrient Distribution Range (AMDR). Based on an individual’s daily calorie requirement, the percentage of fat should be within 20-35% of calories for adults (Health Canada, 2023).

While adhering to this guideline, the consumption of fat should mainly be derived from monounsaturated and polyunsaturated sources–plant-based sources. At the same time, we should minimize the intake of saturated and trans fats.

The latter types are found in red meat, high-fat dairy products and fried foods. (Nimri et al., 2024).

Recommended food sources:

Natural food sources of monounsaturated fats include avocado, olives and various plant oils (e.g. olive oil, avocado oil, etc.). Natural food sources of polyunsaturated fats consist of fatty fish (e.g. salmon, sardines, mackerel), nuts and nut butters (e.g. Brazil nuts, almonds, walnuts), as well as seeds (e.g. chia seeds, flaxseed, pumpkin seeds).

3. Vitamin B Complex

Likewise, Vitamin B complex plays an integral of optimum nutrition for mental health.

Thiamin (vitamin B1), Riboflavin (vitamin B2), Niacin (vitamin B3), Pantothenic Acid (vitamin B5), Pyridoxine (vitamin B6), Biotin (vitamin B7), Folate (vitamin B9), and Cobalamin (vitamin B12) are the B vitamins that make up the vitamin B complex (Berry & Patterson, 2024).

These vitamins provide assistance in numerous biological pathways of the body. They have been also shown to be interdependent with one another.

Various biological pathways, including one-carbon metabolism–a process vital to cell function (Lyon et al., 2020), require the vitamin B complex in order to perform optimally.

One-carbon metabolism incorporates both the methyl and folate cycle. Both of these are mechanisms that contribute to brain function and mood regulation (Fenton et al., 2024). This is a process that is essential in the synthesis of methyl donors, especially the main methyl donor–S-adenosylmethionine (SAM), and the production of methyl donors is crucial to DNA methylation and remethylation of homocysteine to methionine (Lyon et al., 2020).

Related: Metabolism 101

Insufficient intake of any or all of the B vitamins restricts these pathways and other mechanisms. Doing so can increase homocysteine levels and negatively impact mood (Lyon et al., 2020). B vitamins serve as coenzymes– “enhancers” in the generation of neurotransmitters like dopamine and serotonin (Lyon et al., 2020).

It has also been observed that these vitamins influence the ability of the body to create alterations in gene expression that enable better symptom management in various mental health disorders (Fenton et al., 2024).

Recommended food sources:

Generally, it is recommended to consume a varied diet that incorporates all of the food groups in order to meet the recommended dietary intake for the vitamin B complex. By consuming diverse meals throughout the day, the risk of experiencing deficiency is low (Berry & Patterson, 2024).

Vitamin B12, however, is the B vitamin at greatest risk of deficiency compared to the other B vitamins (Bjarnadottir, 2023). It is, therefore, essential to include natural food sources of vitamin B12 in your diet regularly, particularly animal protein (e.g. beef, chicken, turkey), seafood, eggs, and dairy products (Semeco, 2024).

4. Vitamin D

When examining optimum nutrition for mental health, we also need to stress the integral role that Vitamin D plays.

Vitamin D has receptors located in several parts of the brain that are related to the management of mood and behaviour (Akpinar & Karadag, 2022). The active form of vitamin D (1,25-dihydroxyvitamin D) has the ability to pass through the blood-brain barrier, which demonstrates how it can impact the mental capacity of the brain (Akpinar & Karadag, 2022).

Sufficient levels of vitamin D also prevent chronic inflammation and oxidative stress in the brain. This can negatively affect one’s mental health (Fenton et al., 2024).

If vitamin D intake is inadequate, symptoms of mental health conditions, such as sudden changes in mood, anxiety, and poor cognitive function can worsen (Fenton et al., 2024).

Since vitamin D is considered to be one of the most common nutrient deficiencies, it is important to consume adequate amounts of vitamin D consistently (Bjarnadottir, 2023).

Recommended food sources:

Natural food sources of vitamin D include: fish liver oil, seafood (e.g. mackerel and salmon) and eggs. While incorporating dietary sources of vitamin D is helpful in meeting your vitamin D requirement, we often cannot meet our vitamin D requirement through diet alone.

In North America, it is often recommended to take a vitamin D supplement or go outdoors for higher exposure to sunlight to meet your vitamin D needs (Bjarnadottir, 2023). Be sure to discuss your supplement needs with a healthcare professional before taking anything.

5. Magnesium

No nutrition for mental health list of fundamentals would be complete without a mention of magnesium consumption.

Magnesium is a mineral that also plays a vital role in cognitive function and mood control. This is due to its contribution to efficient neuron signalling, neuroplasticity and optimal performance of the central nervous system (Botturi et al., 2020).

Additionally, it aids in the operation of neurons through its participation in biological pathways, communication between neurons, myelination, and modulation of various neurotransmitters (Botturi et al., 2020).

What’s more, it has been suggested that magnesium has a potential influence on the gut microbiota as well. Reason being, low levels of magnesium have been shown to cause an imbalance in gut bacteria (Botturi et al., 2020). This potential imbalance can impact multiple aspects of the brain. This includes inflammation of neurons, creation of neurotransmitters and overall mental health (Fenton et al., 2024).

Sufficient magnesium intake, therefore, is key for boosting learning capacity, as well as memory (Botturi et al., 2020).

Magnesium is known to be one of the more common nutrient deficiencies as well (Bjarnadottir, 2023). It is beneficial to intentionally include magnesium-rich foods in our diets on a daily basis.

Recommended food sources:

Natural food sources of magnesium include green leafy vegetables (e.g. spinach, arugula, kale), whole grains (e.g. wheat and oatmeal), nuts (e.g. almonds and cashews), and seafood (e.g. salmon and halibut) (Botturi et al., 2020).

By consuming enough magnesium, our bodies can support the various enzymatic reactions required for the release of neurotransmitters and capacity of the brain to adapt (Fenton et al., 2024).

6. Nutrition for Mental Health Additional Recommendations

After considering all of the nutrients that play critical roles in boosting our mental health and preventing the onset of mental health conditions, it helps to be mindful of some additional recommendations (Mental Health Foundation, 2022):

In addition to the natural food sources mentioned earlier, aim to consume complex carbohydrates, such as whole grains, to help maintain energy levels throughout the day.
Try to also include a source of protein with each meal to provide amino acids conducive to improved mood.
Consider discussing supplements with your healthcare provider if natural food sources are unable to meet your nutritional requirements on their own.
Avoid dehydration by consuming an adequate amount of fluids throughout the day.
Furthermore, be mindful of your gut health as this can impact your mood and brain function.
Last, avoid consuming too much caffeine, as it may cause changes in mood and increased anxiety.

Nutrition for Mental Health Final Thoughts

Ultimately, adequate consumption of various nutrients is crucial for achieving enhanced mental health. It is also important to consume a diverse diet, so one can experience significant mental health benefits, such as improved mood, better coping mechanisms to stress, and boosted cognitive function.

Moreover, it’s crucial to utilize foods that contain a variety of nutrients, ranging from omega-3 fatty acids found in fatty fish to vitamin D in eggs, will not only nourish our bodies, but also our brain health.

In the end, consider making small dietary adjustments that can lead to more substantial changes over time. Making conscious decisions about your diet plays a vital role in nurturing your mental health and overall quality of life.

Conclusion

If you you feel we missed any tips regarding optimum nutrition for mental health that you feel should be on the list, please get in touch and let us know. We will gladly add them in.

If you’re interested in receiving personalized nutrition counselling for mental health or other related matters, book a free consultation and we will gladly lend a hand.

References and Resources

Akpinar, S. & Karadag, M.G. (2022). Is vitamin D important in anxiety or depression? What is the truth? Current Nutrition Reports, 11, 675-681. https://doi.org/10.1007/s13668-022-00441-0

Berry, J. & Patterson, B. (2024). Benefits and uses of B-complex vitamins. MedicalNewsToday. https://www.medicalnewstoday.com/articles/324856

Bjarnadottir, A. (2023). 7 nutrient deficiencies that are incredibly common. Healthline. https://www.healthline.com/nutrition/7-common-nutrient-deficiencies

Botturi, A., Ciappolino, V., Delvecchio, G., Boscutti, A., Viscardi, B., & Brambilla, P. (2020). The role and the effect of magnesium in mental disorders: A systematic review. Nutrients, 12(6), 1-19. https://doi.org/10.3390/nu12061661

Fenton, A., Neiling, K., Ndzi, M., Goode, K., & Humphrey, K.G. (2024) Nutrition for mental health: Guidance to clinical practice. The Journal for Nurse Practitioners, 20(10), 1-7. https://doi.org/10.1016/j.nurpra.2024.105209

Gasmi, A., Nasreen, A., Menzel, A., Benahmed, A.G., Pivina, L., Noor, S., Peana, M., Chirumbolo, S., & Borklund, G. (2023). Neurotransmitters regulation and food intake: The role of dietary sources in neurotransmission. Molecules, 28(1), 1-21. https://doi.org/10.3390/molecules28010210

Health Canada. (2023). Dietary reference intakes tables: Reference values for macronutrients. Government of Canada. https://www.canada.ca/en/health-canada/services/food-nutrition/healthy-eating/dietary-reference-intakes/tables/reference-values-macronutrients.html

Leonard, J. (2024). What are the healthiest high fat foods? MedicalNewsToday. https://www.medicalnewstoday.com/articles/322295#fatty-fish

LeWine, H.E. (2023). How much protein do you need every day? Harvard Health Publishing. https://www.health.harvard.edu/blog/how-much-protein-do-you-need-every-day-201506188096

Lyon, P., Strippoli, V., Fang, B., & Cimmino, L. (2020). B vitamins and one-carbon metabolism: Implications in human health and disease. Nutrients, 12, 1-24. https://doi.org/10.3390/nu12092867

Mental health. (2022). World Health Organization. https://www.who.int/news-room/fact-sheets/detail/mental-health-strengthening-our-response

Mental illness. (2022). Mayo Clinic. https://www.mayoclinic.org/diseases-conditions/mental-illness/symptoms-causes/syc-20374968

Diet and mental health (2022). Mental Health Foundation. https://www.mentalhealth.org.uk/explore-mental-health/a-z-topics/diet-and-mental-health

Muscaritoli, M. (2021). The impact of nutrients on mental health and well-being: Insights from the literature. Frontiers in Nutrition, 8, 1-10. https://doi.org/10.3389/fnut.2021.656290

Nimri, L., Zohar, L., & Horovitz, O. (2024). Impact of dietary fats on mental health: Omega-3, saturated, and trans fats in a healthy Israeli population. Food and Humanity, 3, 1-10. https://doi.org/10.1016/j.foohum.2024.100407

Semeco, A. (2024). Top 12 foods that are high in vitamin B12. Healthline. https://www.healthline.com/nutrition/vitamin-b12-foods

Sheikhi, A. Siassi, F., Djazayery, A. Guilani, B., & Azadbakht, L. (2023). Plant and animal protein intake and its association with depression, anxiety, and stress among Iranian women. BMC Public Health, 23(161), 1-8. https://doi.org/10.1186/s12889-023-15100-4

Nutrition for Mental Health

Nutrition for Mental Health

By: Lian Delgado, dietetic-student volunteer, UBC School of Kinesiology, reviewed by Lyndsay Hall, Registered Dietitian, BASc and the JM Nutrition Team