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Brain Food: Eat Your Way to Better Mental Health

ByHuman Health Co.

The world is a tumultuous place right now. It is easy to get lost in feelings of anxiety, depression, and even suicidal thoughts. When faced with mental health conditions we are often inundated with prescriptions that mask the overwhelming whirlwind that is going on in our minds. Unfortunately, these mental health medications come with a slew of side effects that can actually worsen mental health. The vast majority do not want to take pills to alleviate mental health symptoms, but sadly feel as though they have no other option. The good news is, research has found a multitude of ways in which you can eat your way to better mental health.

Side view of crop anonymous female best friends in casual clothes holding hands while sitting near window and discussing problems

Mental Health Conditions vs. Healthy Emotions

We first need to clarify the difference between mental health conditions and healthy emotions. Emotions are a reaction to an event. For example, if you get rear-ended in traffic it’s normal to have feelings of anger, fear, anxiety, and any other emotions that pop up as you process the situation. This is a normal reaction to an event and you should not feel as though these emotions are wrong.

If you have had a traumatic event, such as the death of a loved one or a difficult past, the feelings you are experiencing for these situations are also normal. In these cases, it is always best to speak with friends, family, and counselors to help you learn how to deal with these difficult events in a healthy way.

Mental health conditions are different in that they are present even when everything is going well. You have a healthy family, good friends, and a job you enjoy that pays the bills, but there’s still a feeling of grief, nervousness, sadness, irritability, etc. that you just can’t shake. In these cases, the heavy emotions are likely due to a mental health condition that could be the result of nutrient deficiencies in the brain. In these cases, it may be time to examine your diet.

Vitamin B12

Vitamin B12 plays a huge role in mental health and brain function. B12 deficiency has been linked to mood disorders, psychosis, personality changes, loss of memory, depression, dementia, confusion, schizophrenia, and obsessive-compulsive disorder (OCD).1 B12 plays a role in the production of neurotransmitters such as serotonin and dopamine. Serotonin is a chemical that carries messages between nerve cells throughout the body. Low serotonin, resulting from a B12 deficiency, has a negative effect on mood, happiness, optimism, anxiety, sleep quality, and sex drive. It can also cause depression, ADHD, sleep disturbances, memory loss, addictive tendencies, anger, and an inability to handle stress.

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Dopamine is a hormone and neurotransmitter that is responsible for pleasure and motivation. Often called the “happy hormone”, dopamine gives you a sense of satisfaction and happiness. When B12 levels are low, dopamine levels drop. A dopamine deficiency can cause mood disorders, memory loss, learning, attention, and concentration issues, and an inability to plan and prioritize. Anhedonia2 or a loss of pleasure in once enjoyable activities is another side effect of dopamine deficiency. In some, anhedonia can lead to drug use in an attempt to find pleasure in an activity again.

Calcium and Vitamin D3

Calcium is a mineral in the body responsible for producing and releasing neurotransmitters in the brain. Without calcium, the body cannot produce serotonin resulting in mood disorders, sleep issues, and low sex drive. Calcium also regulates neuroplasticity, a process in which the brain learns to adapt, grow, and recover in response to stimuli. Damaged neuroplasticity leads to memory issues, inability to handle life’s challenges, and learning deficiencies.

Currently, many studies have hypothesized a connection between vitamin D3 and depression.3 Although more research is needed in this area, we do know that vitamin D3 is essential for proper calcium absorption. Low vitamin D3 leads to low calcium which then negatively affects serotonin levels and neuroplasticity.

Zinc

Zinc is an important trace mineral used by every organ in the body. In the central nervous system, zinc modulates glutamate4 the excitatory amino acid. Glutamate is estimated to be involved in over 90% of the brain’s excitatory functions.5 It is involved in learning, memory, cognition, and mood regulation. It is also converted into the inhibitory neurotransmitter gamma-aminobutyric acid (GABA) which helps regulate anxiety, sleep, and relaxation.

Research has found a link between zinc deficiency and the following mental health conditions and brain disorders:

  • Parkinson’s disease6
  • Alzheimer’s disease
  • Schizophrenia
  • Attention deficit and hyperactivity disorder (ADHD)
  • Depression7
  • Anxiety
  • Sleep disorders
  • Memory loss
  • Inability to manage stress
  • Moodiness, irritability, and/or aggression
  • Amyotrophic lateral sclerosis
  • Down’s syndrome
  • Multiple sclerosis
  • Wilson’s disease
  • Pick’s disease

Magnesium

Magnesium is a mineral that is crucial for nerve transmission and neuromuscular function – how the brain tells muscles to move. It can reduce the excitatory effects of glutamate and protect against glutamate damage by regulating calcium ion flow within the neurons in the brain.8 Magnesium blocks the calcium channel required for excitatory glutamate signaling.

When this channel is blocked the excitatory cells are calmed and GABA levels rise.9 When neuronal requirements for magnesium are not met it causes neuronal damage which presents itself as depression and anxiety. Many case studies have shown rapid recovery from major depression using magnesium (Lysinate Glycinate or Yaurate) with each meal and at bedtime.10 Magnesium deficiency has also been linked to a multitude of other mental health concerns such as agitation, irritability, sleeplessness, confusion, hallucinations, and hyperexcitability.

Eat Your Way to Better Mental Health

Red Meat With Chili Pepper and Green Spies

So, now you know the valuable nutrients you need, but where can you find them?

It is always best to get your vitamins and minerals from food sources as synthetic supplements are not well absorbed by the body. The good news is that every nutrient we have discussed can be easily found in food.

Where to Find Your Brain Food:

  • B12 – Beef liver, clams, oysters, meat (especially red meat), nutritional yeast, almonds, cashews, pumpkin seeds
  • Calcium – Dairy (milk, yogurt, cheese), canned sardines, almonds
  • Vitamin D3 – Beef liver, oily fish, canned sardines, cod liver oil
  • Zinc – oysters, meat (especially red meat), beef liver, eggs, pumpkin seeds, cashews
  • Magnesium – anchovies, crab meat, canned tuna, trout, salmon, cheese, pork, shrimp, pumpkin seeds, cashews

When choosing your brain food, keep in mind that the body has a hard time absorbing nutrients from plant-based foods so make sure to pick as many animal-based foods as possible. It is also important to note that magnesium can be difficult to find in adequate amounts in food. Magnesium is one nutrient that you may need to use a vitamin supplement. Not all magnesium is created equal though. Magnesium Lysinate Glycinate is well absorbed by the body, unlike magnesium citrate which cannot be absorbed and has a laxative effect. When purchasing magnesium make sure to read the label carefully.

Better Mental Health Begins With Brain Food

Women Laughing Together on the Beach

Mental health conditions affect millions of people of all ages in every part of the world. You are not alone in your struggles. The great news is, that no one has to suffer from uncontrolled mental health issues forever. You have the ability and the knowledge to begin healing your brain and experiencing life with a healthy mind. Better mental health can begin today with a few simple diet changes/additions.

As you begin to eat your brain food. Pay attention to how your mental health is changing over time (and it will take some time). If you’re not seeing the improvements you need/want it may be time to talk to a doctor or mental health professional to see how they can help you progress further. We know managing mental health can be an overwhelming endeavor. We also know you have the strength to find the solutions and make the changes that will lead you to a brighter future.

Supporting Research

  1. Valizadeh M, Valizadeh N. Obsessive-compulsive disorder as early manifestation of B12 deficiency. Indian J Psychol Med. 2011 Jul;33(2):203-4. doi: 10.4103/0253-7176.92051. PMID: 22345852; PMCID: PMC3271502. ↩︎
  2. The Sweet Deception: Revealing Sugar’s Effect on the Brain. Human Health Co. (2024, May 30). https://humanhealthco.com/the-sweet-deception-revealing-sugars-effect-on-the-brain/ ↩︎
  3. Menon V, Kar SK, Suthar N, Nebhinani N. Vitamin D and Depression: A Critical Appraisal of the Evidence and Future Directions. Indian J Psychol Med. 2020 Jan 6;42(1):11-21. doi: 10.4103/IJPSYM.IJPSYM_160_19. PMID: 31997861; PMCID: PMC6970300. ↩︎
  4. Nowak G. Does interaction between zinc and glutamate system play a significant role in the mechanism of antidepressant action? Acta Pol Pharm. 2001 Jan-Feb;58(1):73-5. PMID: 11370292. ↩︎
  5. Pal MM. Glutamate: The Master Neurotransmitter and Its Implications in Chronic Stress and Mood Disorders. Front Hum Neurosci. 2021 Oct 29;15:722323. doi: 10.3389/fnhum.2021.722323. PMID: 34776901; PMCID: PMC8586693. ↩︎
  6. Grabrucker AM, Rowan M, Garner CC. Brain-Delivery of Zinc-Ions as Potential Treatment for Neurological Diseases: Mini Review. Drug Deliv Lett. 2011 Sep;1(1):13-23. doi: 10.2174/2210303111101010013. PMID: 22102982; PMCID: PMC3220161. ↩︎
  7. Grabrucker AM, Rowan M, Garner CC. Brain-Delivery of Zinc-Ions as Potential Treatment for Neurological Diseases: Mini Review. Drug Deliv Lett. 2011 Sep;1(1):13-23. doi: 10.2174/2210303111101010013. PMID: 22102982; PMCID: PMC3220161. ↩︎
  8. Eby GA, Eby KL. Rapid recovery from major depression using magnesium treatment. Med Hypotheses. 2006;67(2):362-70. doi: 10.1016/j.mehy.2006.01.047. Epub 2006 Mar 20. PMID: 16542786. ↩︎
  9. Papadopol V, Nechifor M. Magnesium in neuroses and neuroticism. In: Vink R, Nechifor M, editors. Magnesium in the Central Nervous System [Internet]. Adelaide (AU): University of Adelaide Press; 2011. Available from: https://www.ncbi.nlm.nih.gov/books/NBK507254/ ↩︎
  10. Eby GA, Eby KL. Rapid recovery from major depression using magnesium treatment. Med Hypotheses. 2006;67(2):362-70. doi: 10.1016/j.mehy.2006.01.047. Epub 2006 Mar 20. PMID: 16542786. ↩︎

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