Nutritional deficiencies are the most overlooked biological element to mental well-being
We often refer our people to the Amen Clinic as they are doing amazing brain-oriented testing and treatment that takes a whole-body approach to mental wellness. Their recent blog post on the 5 Nutrients Needed for Optimal Brain Function is worth sharing! We’ve distilled it below with some added Flourish tips.
Mental health symptoms like feeling depressed, anxious, hopeless, worried, overwhelmed, stuck, and/or tired have a multitude of probable causes. And the causes are not usually just one thing but a combination such as family of origin dynamics, environmental exposure to toxins, pathogenic activity within the body, nutrient deficiencies, situational challenges, and/or small or big trauma(s). These causes can be worked through with help from a variety of professionals over a period of time and can negate the need for long-term psychiatric medication.
In the shorter term, addressing the top five nutrient deficiencies can be an affordable first step toward addressing mental health symptoms and can help jump-start your journey toward mental wellness and overall well-being.
Vitamin D - plays a vital role in brain function. Some symptoms of Vitamin D deficiency are fatigue, muscle weakness, hair loss, back pain, and mood changes. 15 minutes in the sun without sunscreen can be nourishing; natural food sources include eggs, fatty fish, mushrooms, brown rice, goat cheese, and gluten-free oats. Supplementing with high-quality D3 and K2 with meals is ideal.
Vitamin B deficiency (B1, B6, B7, B12, B9, or folate) is very common in Americans and can contribute to depression, anxiety, and mood swings. People fighting depression tend to have lower levels of folate (B12/B9) in the blood. Natural food sources for folate include dark green vegetables, beans, peas, citrus fruits, and legumes. Supplementing is ideal but make sure the B’s are in an active, usable form. For instance, for B12 make sure the vitamin includes the prefix ‘methyl’ or ‘hydroxy’ before ‘cobalamin’ - read the ingredient labels carefully.
Magnesium deficiency is known to increase many symptoms related to mental disorders, such as agitation, anxiety, irritability, confusion, insomnia, headache, hallucinations, and depression. Recommended foods include pumpkin seeds, dark organic chocolate, and almonds. And/or you can supplement with a quality brand of magnesium glycinate.
Omega-3 fatty acids are vital for brain function, supporting mental sharpness, and positive mood. Symptoms of omega-3 fatty acid deficiency include fatigue, poor memory, dry skin, mood swings, or depression. Oily fish, flaxseeds, and walnuts are great sources of omega-3 fatty acids. Omega 3’ supplements vary in quality and dosage; best to work with a practitioner to figure out the right ones for you.
Probiotics are by far the most ignored deficiency that creates the worst symptoms that affect millions of people worldwide. Probiotics are a mix of live bacteria and yeast that live naturally in the human gastrointestinal tract promote healthy digestion, support a healthy response to stress, and promote positive mood and emotional balance. Mental health issues linked to an unhealthy gut include ADD/ADHD, anxiety, depression, and schizophrenia. Probiotic foods are organic yogurt, kefir, sauerkraut, kimchi, non-GMO miso, and pickles. Probiotic supplements are not created equally and differ in quality, bacteria strains, and quantity. Best to work with a practitioner to find the right ones for you. Better yet do a stool test like BiomeFx which can be ordered through Flourish.
Curious to know if you have any of the deficiencies above? Click on the button below to schedule a free 15-minute consultation with one of our integrative mental health practitioners to see if an initial assessment is the right next step for you.