Over 2,000 years ago, Hippocrates said, “let thy food be thy medicine and thy medicine be thy food.” While the term nutritional psychiatry may sound complicated, it simply refers to the relationship between food choices we make, nutrition, and our mental health. Just what Hippocrates wisely said.
Nutritional psychiatry recognizes that the food we eat can significantly impact our mood, cognitive function, and overall mental well-being. This emerging field has recently developed with a body of evidence being produced only in the past two decades.
Read on to learn more about beneficial food choices you can make and how they can help your mental health.
Key Principles of Nutritional Psychiatry
While the determining factors of mental health are complex, increasing evidence indicates a strong association between a poor diet and the worsening of mood disorders, including anxiety and depression, as well as other mental health conditions.
The evidence linking diet to mental illness has evolved from a focus on specific nutrient deficiencies to an emphasis on overall dietary patterns. Dietary patterns high in processed foods, or a “western dietary pattern,” are strongly correlated with an increased risk of developing depression, mild cognitive impairment, and ADHD.
On the other hand, a “whole foods,” traditional, and a Mediterranean diet have been found to be protective against developing depression among other mental illnesses. A study of over 10,000 university students over 4.4 years of follow up, found that students who most closely adhered to a Mediterranean dietary pattern had a 42% reduced risk of developing depression [1].
The Principles
The principles of nutritional psychiatry according to psychiatrist Dr. James Greenblatt, include [2]:
- Balance: Emphasizes a varied diet of whole, unprocessed foods to ensure intake of essential nutrients for optimal mental health.
- Quality: Focuses on nutrient-dense foods rich in antioxidants, vitamins, minerals, and healthy fats that support brain function.
- Personalization: Considers individual factors such as genetic predisposition, gut health, and specific nutritional deficiencies.
- Integration: Used in conjunction with other mental health interventions, including psychotherapy and medication when necessary.
How Diet Can Improve Mental Health
Potential biological pathways related to mental disorders include inflammation, oxidative stress, the gut microbiome, epigenetic modifications, and neuroplasticity [3].
- Gut-Brain Connection: The vagus nerve connects the gut and brain, forming the gut-brain axis. This connection helps explain how diet impacts mental health.
- Microbiome Impact: A healthy diet supports beneficial gut bacteria, which play a role in mood regulation and mental well-being.
- Nutrient-Rich Foods: Consuming foods high in omega-3 fatty acids, vitamins (especially B vitamins and vitamin D), minerals, and antioxidants can support brain function and mood.
- Reducing Inflammation: A balanced diet can help reduce inflammation in the body, which has been linked to various mental health disorders.
- Blood Sugar Regulation: Whole grains and complex carbohydrates provide consistent energy, avoiding blood sugar spikes associated with mental health issues.
Foods That May Boost Mental Health
- Fatty fish (e.g., salmon, mackerel) – rich in omega-3s and vitamin D
- Whole grains – provide steady energy and assist with tryptophan absorption
- Leafy greens – high in folate, which may help combat depression
- Berries – contain antioxidants that may reduce depression symptoms
- Nuts – good source of omega-3s and other brain-supporting nutrients
Nutraceuticals: Fad or Fact
Nutraceuticals are bioactive compounds from foods that provide health benefits, including disease prevention and treatment, bridging the gap between nutrition and pharmaceuticals. Nutraceuticals are products derived from food sources that provide extra health benefits beyond basic nutrition. Those with promising avenues for future research include [3]:
- Omega-3 fatty acids: (fish oil, flaxseed). For heart and brain health.
- Probiotics: (yogurt, kefir). For gut health.
- Antioxidants: (green tea, berries). For reducing oxidative stress.
- Dietary fiber: (oats, psyllium). For digestion and cholesterol management.
- Vitamins and minerals: (vitamin D, calcium): For bone and immune health.
Less commonly known nutraceuticals with research potential include:
- Folate (Vitamin B9): A vitamin that helps your body make DNA and red blood cells. It’s especially important for pregnant women to support their baby’s growth. Leafy greens (spinach, kale), beans, lentils, avocados, and fortified cereals.
- S-adenosylmethionine (SAMe): A compound your body makes that helps with mood, joint health, and liver function. It’s like a natural mood booster and repair agent. Your body makes SAMe, but you can support its production by eating foods rich in methionine (an amino acid), like eggs, fish, chicken, and Brazil nuts.
- N-acetyl cysteine (NAC): A form of the amino acid cysteine that helps your body make antioxidants, which protect your cells. It’s also used to support lung and liver health. Your body makes NAC, but you can boost cysteine levels by eating high-protein foods like chicken, turkey, yogurt, and eggs.
With respect to nutraceutical research, like with many recent conventional drug studies, results are fairly mixed, and in many cases there is not emphatic evidence to support the use of nutraceuticals in various psychiatric disorders. This may in part be due to many recent studies revealing marked placebo effects [4].
The placebo effect is when a person experiences real improvements in their condition after receiving a treatment with no active therapeutic effect, simply because they believe it will work. It highlights the power of the mind in influencing health outcomes.
However, a worldwide body of researchers has published a peer-reviewed guideline to the use of nutraceuticals and phytoceuticals (plant-based) for various mental health conditions ranking their effectiveness based on clinical evidence [5].
By incorporating these principles and foods into one’s diet, individuals may experience improvements in mood, reduced symptoms of depression and anxiety, and better overall mental well-being. However, it’s important to note that nutritional psychiatry should be used as part of a comprehensive approach to mental health, often in conjunction with other treatments when necessary.
Improving Mental Health in Utah
Treatment with nutritional psychiatry for mental health conditions is available in Utah. Are you or a loved one looking for a compassionate space to heal from anxiety, trauma, PTSD, other mental health conditions, or addictions? Our licensed trauma-informed professional therapists and counselors at Corner Canyon Health Centers can provide compassionate help using a range of therapeutic and holistic techniques.
Reach out to our Admissions team now at Corner Canyon. We’re in a peaceful setting bordered by the beautiful Wasatch Mountains.
Sources
[1] Lachance L, Ramsey D. Food, mood, and brain health: implications for the modern clinician. Mo Med. 2015 Mar-Apr;112(2)
[2] Greenblatt, J. 2023. Nutritional Psychiatry: The Link Between Diet and Mental Health. PsychiatryRedefined.org
[3] Marx W, Moseley G, Berk M, Jacka F. Nutritional psychiatry: the present state of the evidence. Proc Nutr Soc. 2017 Nov;76(4):427-436
[4] Sarris J. Nutritional Psychiatry: From Concept to the Clinic. Drugs. 2019 Jun;79(9):929-934.
[5] Sarris J, et al. 2022. Clinician guidelines for the treatment of psychiatric disorders with nutraceuticals and phytoceuticals: The World Federation of Societies of Biological Psychiatry (WFSBP) and Canadian Network for Mood and Anxiety Treatments (CANMAT) Taskforce. World J Biol Psychiatry. 2022 Jul;23(6):424-455.
