How Important Is Feeding Your Brain?

Serotonin, dopamine, and norepinephrine are the three neurotransmitters that concern mental health. The building blocks for these guys are amino acids derived from protein; a nutrient that most of us easily get in adequate amounts except for homeless, elderly, and those with addiction, for example). Vitamins and minerals are critical in the synthesis and function of the neurotransmitters. For a steady neurotransmitter production and function, we need optimal amounts of nutrients daily. A lack of such a diet result in and aggravates mood disorders like Depression.

Nutrients Important for Mental Health
Omega-3 Fats The omega-3 fat DHA is critical for brain cell (neuron) structure. If your diet does not have enough of it, other fats will take its place, such as trans-fat, which spells trouble. Trans fat increases inflammation, which in turn increases the risk of depression. The other main omega-3 fat EPA helps with neuron function and reduces inflammation, which is why research supports the role of omega-3 fats in reducing the symptoms of depression (and other mood disorders).

Iodine This can be thought of as the new vitamin D. iodine is critical for a healthy thyroid, the master of metabolism (i.e., cellular fitness). Most of us don't get enough of iodine as it has largely been removed from our food supply.

Magnesium Like zinc, magnesium is required for over 300 separate biochemical pathways, or reactions, needed for healthy bones and teeth, reduced anxiety, lower blood pressure, and reduced risk of diabetes to name a few. Most of us only get about half of the recommended magnesium amount. Magnesium helps activate the enzymes needed for serotonin, dopamine, and norepinephrine production. The supplements can help people meet their minimum daily requirement on a consistent basis, thus helping reduce depression by avoiding magnesium deficiency.

Vitamin D Most people do not get enough of this vitamin. The brain loves vitamin D and has loads of vitamin D receptors just waiting for their payload.

Iron Iron deficiency is more common in women than in men due to losses via menstruation. The most common form of anaemia is iron deficiency, and its symptoms are similar to depression: fatigue, irritability, apathy, brain fog, and lack of motivation and appetite. Such a broad range of symptoms can lead to a misdiagnosis and aggravate any existing legitimate depression symptoms. Eating foods rich in vitamin C along with iron-rich foods helps to increase the absorption of iron. For women, a multivitamin with minerals typically provides 8-12 mg of iron. Men should choose a multi that is iron-free.

Vitamin C Vitamin C deficiency usually causes conditions like scurvy and bleeding, swollen, and achy gums all of which resolve within a week after the initiation of vitamin C supplements. But one of the more common symptoms of vitamin C deficiency is depression. Nearly 20% of the population can be functionally vitamin C deficient not only because of their diet but also because they have a gene mutation that does not allow them to absorb and metabolize the vitamin properly. This puts them at a 150% increased risk of vitamin C deficiency. In a nutshell, food feeds the brain. Optimal mental health cannot be realized if the underlying biology of mood regulation and the structure and function of the brain isn't addressed. Feeding your brain and enhancing an optimal sense of well-being is as close as your grocery store!

The thought of taking supplements must have crossed your mind at least once, but perhaps you are still unsure about many of their claims. Stay tuned our blog is coming where I discuss how supplements are essential for overcoming our nutritional deficiencies due to poor eating habits and busy schedules.

Important: Dietary Supplement Safety Guidelines

• Do not take supplements as a substitute for prescribed
• medicines.
• Taking multiple supplements may cause problems.
• Taking too much of vitamins or minerals can be harmful
• Consult with your doctor before taking any supplements.
• Natural does not always mean safe like ephedra.
• Take supplements only from reputed and well-known brands.