The relationship between nutrition and mental health is increasingly being recognised as a fundamental aspect of wellbeing and recovery. The foods we consume directly influence not just our physical health, but also our mood, cognitive function, and emotional stability.
Emerging research has shown that dietary interventions can significantly reduce symptoms of anxiety and depression1 – studies suggest that when the brain is deprived of high-quality nutrients, it can lead to diminished cognitive function and emotional instability2. This is since research into nutritional psychiatry is discovering that there are numerous correlations between what we eat, how we feel, how we behave, as well as the kinds of diversity of the gut microbiome2.
In high-stress environments, or for those undergoing mental health treatment, nutritional support should be seen as a core component of effective care. Deficiencies in key nutrients can contribute to mood disorders, cognitive decline, and may even reduce the efficacy of traditional therapeutic interventions. As evidence continues to grow, the role of nutrition in supporting mental health is becoming an essential consideration in a truly comprehensive, whole-person approach to care.
This blog aims to outline how integrating nutritional support into mental health care can lead to better outcomes and more sustainable recovery paths for patients.
The brain-gut connection: how gut health impacts mental wellbeing
Gut microbiome health and mental health
The relationship between gut health and mental wellbeing is becoming increasingly clear. The concept of gut health and mental health being interconnected dates back centuries3; from ancient cultures where society used fermented foods not only to treat digestive issues but also stress and anxiety4, through to the rise of 16S sequencing technology has significantly advanced our understanding of how gut microbiome composition relates to psychiatric disorders5.
Modern research shows that about 95% of serotonin – a neurotransmitter crucial for regulating mood, sleep, and appetite – is produced in the gastrointestinal tract2. The health and diversity of the gut microbiome directly influence serotonin production and other neurotransmitters essential for mental stability2. Disruptions to this microbiome can lead to dysbiosis; which is linked to mental health disorders like anxiety, depression, schizophrenia3, 6-7 as well as in neuropsychiatric disorders, such as anorexia nervosa8 and Alzheimer’s disease9. Alterations to gut microbiota can also lead to increased gut permeability, also known as “leaky gut”3. This allows harmful antigens to enter the bloodstream, triggering an inflammatory response and increasing pro-inflammatory cytokines10 which can further disrupt neurotransmitter function3.
Brain-gut axis: the link between diet and mood
The brain-gut axis is a bidirectional communication system connecting the gut and brain, primarily through the vagus nerve3. The vagus nerve functions as a major pathway in this system, allowing the gut to send signals directly to the central nervous system and the brain3. For example, certain gut bacteria and their metabolites communicate with the brain via specialised cells known as neuropods, that influence mood, stress response, and cognitive function3.
Studies show that gut health is strongly tied to vagus nerve activity and function – which is proportionally associated with health, wellbeing, relaxation, and emotional stability11 – with a diverse microbiome positively correlating with better mental health outcomes. Specific bacteria, such as Lactobacillales and Ruminococcaceae, are more abundant in individuals with better vagus function3, 11. Psychobiotics – probiotics that positively affect mental health – work via the vagus nerve and could enhance its function, showing promise for enhancing mental wellbeing through targeted dietary interventions3.
Impact of diet on neurotransmitter levels
It’s clear that diet plays a central role in supporting mental stability and resilience12. The food we consume has a direct, and sometimes significant, impact on neurotransmitter production – such as serotonin – which helps to regulate mood, energy, pain inhibition, and resilience to stress. And, given that approximately 95% of serotonin is produced in the gut12, any imbalance reduces the potential production of these beneficial neurotransmitters12.
For example, research has discovered that traditional diets, such as the Mediterranean and Japanese diets, have been found to reduce the risk of depression by 25% to 35% compared to a typical Western diet2. This is largely due to the high intake of vegetables and fruits, as well as unprocessed grains and fermented foods, which act as natural probiotics2, enhancing the ecology of the gut microbiome. A healthy diet can help work to restore the gut microbiome and promote the production of these critical neurotransmitters, leading to better mental health outcomes12.
Understanding the impact of nutritional deficiencies in mental health
When discussing mental health, the focus is often on biochemical imbalances, stress, or emotional factors. However, few consider the significant role that nutritional deficiencies play in the onset, severity, and duration of mental health conditions13.
Key nutrients and their impact on mental health
Certain essential nutrients are fundamental to brain health and mood regulation – deficiencies in amino acids14, Omega-3 fatty acids13, 15, B vitamins13, 16-17, magnesium18-21, and vitamin D22-23 can each have a profound effect on mental health:
- Omega-3 Fatty Acids: research shows a correlation between declining Omega-3 intake and rising rates of major depression15. The two key Omega-3s – eicosapentaenoic acid (EPA) and docosahexaenoic acid – are crucial for brain health and have been shown to produce antidepressant effects, stemming from the role that EPA plays in producing brain chemicals essential for mood regulation13.
- B Vitamins: B vitamins – especially B6, B12, and folate – are critical for mental wellbeing. Studies have shown that supplementation of B vitamins at levels above the recommended daily allowance can lead to noticeable improvements in mood; particularly with enhanced vitamin B2 and B6 status16. Additionally, vitamin B12 is essential for cognitive function, particularly in older adults and those with depressive symptoms, since it has been shown to promote the functioning of factors relating to the frontal lobe13. Lastly, low levels of folate are consistently found in patients with depression, with some studies showing that these patients have 25% lower folate levels compared to healthy controls17.
- Magnesium: Magnesium is essential for optimal nerve transmission and neurotransmitter balance. It plays a significant role in regulating mood and preventing the development of depression and anxiety18. Low magnesium levels have been linked to various mental health disorders, including substance use disorders20 and ADHD21. Magnesium’s antidepressant effects are partly due to its ability to block the N-methyl-D-aspartate receptor (NMDAR), a mechanism similar to that of fast-acting antidepressants like ketamine18.
- Vitamin D: given its role in antioxidant activity and brain tissue function, vitamin D deficiency is associated with increased rates of depression, anxiety, and cognitive decline22. There is also an overlap between symptoms of vitamin D deficiency – such as fatigue, mood changes, and cognitive impairment – and mental health disorders, emphasising the need for adequate vitamin D levels for mental stability23.
Why nutritional deficiencies matter for mental health
The evidence is clear; deficiencies in these nutrients can not only contribute to the onset of mental health issues but can also exacerbate existing conditions. Nutritional deficiencies impact neurotransmitter production, stress response, and even cognitive function, making it crucial for healthcare providers to recognise and address these gaps when treating mental health conditions. By integrating nutritional considerations into mental health care plans, we can enhance the effectiveness of traditional therapies and support more sustainable recovery.
Prevalence of nutritional deficiencies in society
Nutritional deficiencies are alarmingly common in modern diets24, particularly in high-pressure environments where convenience often takes priority over nutritional quality. The “takeaway culture” prevalent among busy professionals, including executives and those in high-stress roles, exacerbates the likelihood of these deficiencies. For instance, an estimated 25% of the global population is deficient in iron25, while up to 42% of the U.S. population may be deficient in vitamin D26. Among vegetarians and vegans, up to 90% may lack adequate B1227, and studies suggest that around 65% of hospitalised patients have a magnesium deficiency28.
Given the demanding schedules of high-profile individuals and those in high-stress roles, it’s likely that poor diet choices and skipped meals lead to even higher rates of nutrient deficiencies in these demographics. These deficiencies can aggravate mental health challenges, making it even more important for healthcare professionals to include nutritional assessments and interventions as part of their personalised treatment plans.
Integrating nutrition into mental health treatment: a whole-person approach
The growing field of nutritional psychiatry highlights the undeniable benefits of combining nutritional support with traditional mental health therapies. When integrated into a whole-person mental health treatment plan, nutritional interventions can not only improve symptom management but also promote more sustainable recovery outcomes. Research increasingly shows that enhancing diet quality can support better mental health, making it a valuable component of comprehensive care1.
A balanced and nutrient-rich diet contributes to stabilising mood, increasing energy levels, and improving cognitive function, all of which are crucial in managing conditions like depression, anxiety, and stress-related disorders. By considering both mental and physical health simultaneously, patients receive more holistic and tailored care that addresses the root causes of their challenges rather than just the symptoms.
Even without specialised nutrition expertise, healthcare providers can begin integrating nutrition in therapy plans in a few simple ways:
- Collaborate with dietitians: partnering with a dietitian or nutritionist can provide patients with personalised dietary advice that complements their mental health treatment. This collaboration ensures that nutritional interventions are evidence-based and tailored to the patient’s specific needs.
- Encourage balanced meals: healthcare providers can offer general guidance on adopting a balanced diet. Suggest increasing intake of foods rich in Omega-3, such as oily fish and walnuts, while reducing processed foods and sugars, which are known to negatively impact mental wellbeing2.
- Provide resources: consider offering resources, like healthy eating guides or recipes, that patients can easily access and incorporate into their daily routines. Simple dietary adjustments can complement traditional therapies like CBT, enhancing treatment outcomes by improving brain function and mood regulation.
Orchestrate Health’s perspective – integrating nutrition into whole-person care
We believe that true mental wellness is best achieved through a whole-person care model that integrates mental, physical, and nutritional health. While our primary focus is on providing specialist, at-home mental health care, we understand that sustainable recovery often requires addressing broader lifestyle factors, including nutrition and fitness. By considering how diet, exercise, and lifestyle habits influence mental health, we can craft more comprehensive care plans that support lasting wellbeing.
Through our at-home mental health services, patients have access to a multidisciplinary team that includes not only experts like psychiatrists and therapists but also a myriad of other wellbeing professionals and experts that ensures all of the needs of each patient are met as part of a tailored, personalised treatment plan. We also welcome collaboration with nutrition professionals, which complements our integrated care approach and offers patients well-rounded support.
Our commitment to personalised care means that each treatment plan is uniquely designed to address the specific needs of our clients, including those with complex conditions where nutrition can play a pivotal role in influencing everything from mood regulation to cognitive function. By integrating nutritional guidance into mental health treatment plans, healthcare providers can enhance therapy outcomes and promote more sustainable recovery.
We encourage healthcare professionals to explore how they can incorporate nutritional support into their practice, helping patients achieve better long-term results.
Discover more about Orchestrate Health’s integrated mental health care approach and how our combination of mental health therapies with a focus on nutrition can lead to comprehensive, effective care.
References
- https://www.mentalhealth.org.uk/explore-mental-health/a-z-topics/diet-and-mental-health
- https://www.health.harvard.edu/blog/nutritional-psychiatry-your-brain-on-food-201511168626
- https://www.sciencedirect.com/science/article/pii/S2666915323001464
- https://books.google.co.uk/books?hl=en&lr=&id=CpfOtTRofwgC&oi=fnd&pg=PP1&ots=PCPcQCpea7&sig=0FRfQDB1vulDJq5T_lkzEzcJUBI&redir_esc=y#v=onepage&q&f=false
- https://link.springer.com/content/pdf/10.1007/s13668-020-00313-5.pdf
- https://www.nature.com/articles/s41398-023-02325-5
- https://jamanetwork.com/journals/jamapsychiatry/article-abstract/2784328
- https://onlinelibrary.wiley.com/doi/abs/10.1002/eat.22801
- https://www.mdpi.com/2072-6643/14/19/3967
- https://www.frontiersin.org/journals/cellular-neuroscience/articles/10.3389/fncel.2015.00392/full?source=post_page—————————
- https://www.sciencedirect.com/science/article/abs/pii/S0889159110004216
- https://www.uclahealth.org/news/article/you-are-what-you-eat-diet-may-affect-your-mood-and-brain
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2738337/
- https://www.sciencedirect.com/science/article/abs/pii/016503279500025I
- https://pubmed.ncbi.nlm.nih.gov/3052139/
- https://karger.com/nps/article-abstract/32/2/98/232184/Vitamin-Supplementation-for-1-Year-Improves-Mood
- https://www.sciencedirect.com/science/article/abs/pii/S0165032700001531
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7352515/
- https://onlinelibrary.wiley.com/doi/abs/10.1111/imj.12682
- https://openurl.ebsco.com/EPDB%3Agcd%3A9%3A9531305/detailv2?sid=ebsco%3Aplink%3Ascholar&id=ebsco%3Agcd%3A134671467&crl=c
- https://www.sciencedirect.com/science/article/abs/pii/S0165178118318456
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9468237/
- https://www.news-medical.net/health/The-Connection-Between-Vitamin-D-and-Mental-Health.aspx
- https://www.healthline.com/nutrition/7-common-nutrient-deficiencies
- https://pubmed.ncbi.nlm.nih.gov/18498676/
- https://pubmed.ncbi.nlm.nih.gov/25665158/
- https://pubmed.ncbi.nlm.nih.gov/24667752/
- https://academic.oup.com/ajcp/article/79/3/348/1828091