Depression & Anxiety

Depression & Anxiety Summary

Poor dietary habits are correlated to poor mental health. Nutrient deficiencies, particularly magnesium and vitamin D, are common among those with anxiety and depression. Omega-3 fatty acids, the anti-inflammatory fatty acids that make up the brain, are also a common nutrient deficiency. Omega-3s, particularly DHA and EPA, reduce brain inflammation which depression and poor mental health is often attributed to. Another key dietary nutrient is trytophan, a precursor to serotonin: the mood regulating neurotransmitter (many antidepressants act directly on serotonin). Deficiency in tryptophan, the molecule that serotonin is derived from, is a major cause of mood issues and increasing trytophan intake can be beneficial.
SOURCES

Magnesium:
(Derom et al., 2013), (Eby and Eby, 2010), (Jacka et al., 2009), (Poleszak et al., 2004), (Serefko et al., 2013), (Singewald et al., 2004), (Singh et al., 2017), (Yary, Aazami, and Soleimannejad, 2013)
Vitamin D:
(Anglin et al., 2013), (Armstrong et al., 2007), (Berk et al., 2007), (Eyles, Burne, and McGrath, 2013), (Ganji et al., 2010), (Högberg et al., 2012), (Jorde et al., 2008), (Kalueff et al., 2004), (Lee et al., 2010), (May et al., 2010), (Penckofer et al., 2010), (Shaffer et al., 2014), (Spedding, 2014), (Wilkins et al., 2006)
Omega-3s:
(Chrysohoou et al., 2011), (Colangelo et al., 2009), (Edwardsa et al., 1998), (Freeman et al., 2006), (Laino et al., 2010), (Lin, Huang, and Su, 2010), (Logan, 2003), (Mamalakis et al., 2006), (McNamara et al., 2007), (Silva et al., 2008), (Su et al., 2003), (Tanskanen et al., 2001)
Trytophan:
(Argyropoulos et al., 2004), (Bell, Abrams, and Nutt, 2001), (Gauthier et al., 2014), (Kanai et al., 2009), (Klaassena et al., 1998), (Maes et al., 2002), (Miller, Deakin, and Anderson, 2000), (Shufflebotham et al., 2006), (Sun et al., 2004)

Herbs can have profound effects on mental health. St. John's Wort has proven as effective as anti-depressants only with fewer side effects (although you may not want to take if you are currently on antidepressants) and Kava has similarly proven effective for anxiety. Turmeric, an anti-inflammatory herb, can improve both depression and anxiety. Several herbs, particularly in combinations, have positive effects on mental health.
SOURCES