4 Key Nutrients for Brain Health

Anxiety and depression are among the most prevalent of all mental health problems in the world today. They're the ones most commonly experienced and are believed to be an issue beyond diagnosis - many are experiencing the symptoms even if they haven't been diagnosed with a disorder. Since the problem is still one at large, new approaches are perhaps required.

There has been a growing interest in the link between nutrition and mental wellbeing. Research demonstrates that certain can be helpful, even crucial, for one to benefit from optimal mental health. These include iron, omega 3-fats, magnesium, and calcium.

1. Iron

One of the roles of dietary iron is to act as a cofactor for enzymes that are involved in producing dopamine, serotonin, and gamma-Aminobutyric acid (GABA), three chemicals that are released within the brain. These neurotransmitters play an important role in mood regulation, stress, and emotional well-being. Therefore, iron deficiency can inevitably lead to depression and anxiety, making it a critical nutrient for positive mental health. Foods high in protein are red meat, pork, and seafood.

A study found that iron supplementation was beneficial in helping reduce the risk of psychiatric disorders. Whilst others have shown it improves anxiety and depression symptoms due to it's beneficial effects on the nervous system.

2. Omega 3-Fatty Acids

Since 70% of the brain is made up of fats, it's no surprize that a sufficient amount of this nutrient is needed for optimal brain health. Omega 3-fatty acids are particularly important when it comes to memory and learning performance.

Docosahexaenoic acid (DHA) and Eicosapentaenoic acid (EPA) are two main two main types of omega 3-fats and are found in fish and other seafood, pasture-raised eggs, and grass-fed meat.

Research led by King's College London (KCL) found that giving patients with depression fish oil supplementation containing DHA and EPA reduced their symptoms. Patients had undergone treatment and the fish oil supplements were found to show a significant benefit in alleviating depression in comparison to a placebo.

3. Magnesium

Magnesium is responsible for over 300 chemical reactions in the body, some of which relate particularly to mental health. Like iron, magnesium impacts GABA levels in the brain, stimulating the receptors of this neurotransmitter to promote feelings of calm and relaxation. When magnesium, and subsuquently GABA levels, fall low, anxiety is typically increased and it becomes much more difficult to relax. Great sources of magnesium include avocados, bananas, dark chocolate, nuts, and leafy green vegetables.

A meta-analysis conducted in 2017 that looked at 18 studies found magnesium was a suitable treatment for anxiety. Looking at a range of different circumstances, the report covered studies that involved investigating mild anxiety, anxiety during premenstrual syndrome, postpartum anxiety, and generalized anxiety. It was suggested that magnesium was helpful in reducing anxiety symptoms due to its positive effect on brain function.

4. Calcium

In addition to magnesium, calcium is another electrolyte that's involved in mental health as it's required for optimal nerve function as well as promoting feelings of calm.

A study investigated the link between calcium and depression in 105 Korean middle-aged women, aged between 41 and 57 years old. They were placed into three groups and results taken from self-reports of questionnaires regarding their feelings of depression, along with taking their serum levels of calcium, suggested that low calcium levels led to an increase in depression.

The Takeaway

Nutrition plays an important role in all-around health. This includes mental as well as physical well-being. Key nutrients can have an impact on optimizing mood, as well as preventing the onset of mental health conditions. We've explored four of these important nutrients and the research suggesting that they're critical concerning the state of our mental health.