Is your diet making you more depressed?

In February this year, a country-wide study revealed that 1/3 South Africans suffer from a mental disorder of some kind. This is an alarmingly high statistic.

Most people are aware of the link between food and physical illness, but they do not think of diet being linked to mental illness.

Contrary to popular belief, I found multiple studies showing a link between nutrient supplementation and a decrease in depression symptoms...

Which nutrients are we talking about?

Protein
Protein is made up of amino acids.
Amino acids are the building blocks for neurotransmitters (the messengers in your brain).
Supplementation with tryptophan, tyrosine, phenylalanine and methionine has been shown to decrease depression symptoms.
Protein-rich foods include:
Soy products, lean red meat, chicken, fish, dairy, eggs, nuts, beans, lentils and chickpeas.

Carbohydrates
Carbs stimulate the release of insulin, which "unlocks" brain cells and allows them to absorb vital sugars and amino acids.
Amino acids are important for normal brain functioning.
Low carb diets have been linked to an increased risk of depression.
It is important to eat regular amounts of whole-grains, fruits and vegetables, and to avoid refined carbs, to ensure stable moods.

Omega 3 fatty acids
These essential fats are thought to assist your brain cells with sending messages.
If you struggle with depression, daily supplementation with 1.5 - 2g of EPA (the active component of omega 3's) per day has been shown to stimulate mood elevation.
Omega-3-rich foods include:
Salmon, tuna, mackerel, herrings, sardines, flax seeds, walnuts and chia seeds.

Folic acid
People with depression generally have blood folate levels 25% lower than normal.
Supplementation with 0.8g of folate per day has been linked to decreased depression symptoms.
Folate supplementation can also enhance the effectiveness of antidepressant medication.
Folate-rich foods include:
Broccoli, spinach, kale, tomatoes, bananas, soybeans, beans, chickpeas, nuts and seeds.

B-Complex Vitamins
B-complex vitamins are popularly used for stress reduction and improved mental functioning.
When groups of men and women were given 10 x the Daily Recommended Amount (RDA) of B-complex vitamins for one year, their moods improved significantly.
In women specifically, low vitamin B1 (thiamin) was associated with poor moods.
Thiamin-rich foods:
Oats, cereals, wholegrain bread / pasta, brown rice, eggs, lentils, beans, asparagus and cauliflower.

Vitamin B12
Vitamin B12 promotes the functioning of the frontal lobe of the brain.
Supplementation with 0.4mg of vitamin B12 per day has been shown to decrease depression symptoms.
It is also used to delay the onset of dementia.
B12-rich foods include:
Meat, chicken, dairy, eggs and fish.

Magnesium
Supplementation with 125 - 300mg of magnesium at each meal and at bedtime has been shown to lead to rapid recovery from major depression.
Magnesium-rich foods include:
Spinach, pumpkin seeds, dairy, almonds, avocado, bananas and dark chocolate (cocoa)

Minerals
Iron, zinc, lithium, selenium, iodine and chromium have also been linked to decreased depression symptoms.

Will being skinny really bring you happiness?

Studies have shown that Body Mass Index (BMI) and depression have a "U-shaped" relationship.

This means that being underweight, as well as being very overweight, can increase your risk of depression.

Surprisingly, the BMI group with the highest risk of depression and suicidal thoughts is the underweight group. Being underweight usually means that you are not eating enough, which can lead to nutrient deficiencies and subsequent depression.

Fat also insulates brain cells and helps them to send messages to each other. Being underweight, and having a low body fat percentage, can hinder this vital process and cause depression.

On the other side of the scale, the link between obesity and depression is thought to be caused by decreased physical mobility and poor self esteem.

Conclusion: Don't neglect your diet during recovery from depression

Feeling depressed can make you feel extremely demotivated. This may cause you to grab unhealthy foods or to skip meals altogether.

Eating a well-balanced diet, full of whole-grains, fruits, vegetables, proteins and dairy, can improve your mood and enhance the effectiveness of any antidepressants you are taking.

It is also a good idea to consider supplementing with a vitamin B-complex, omega-3 fish oils, magnesium and folate.

Please note: a healthy diet alone will not cure depression. Depression is a complex condition that requires psychological assessment and therapy. Eating well will only be able to compliment the treatment you are receiving, not replace it.

To find a therapist in your area, take a look at www.findhelp.co.za.

References

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Bell IR, Edman JS, Morrow FD, Marby DW, Mirages S, Perrone G, et al. B Complex vitamin patterns in geriatric and young adult inpatients with major depression. J Am Geriatr Soc. 1991;39:252–7.

Benton D, Haller J, Fordy J. Vitamin supplementation for one year improves mood. 1995;32:98–105.

Bourre JM. Dietary omega-3 Fatty acids and psychiatry: Mood, behavior, stress, depression, dementia and aging. J Nutr Health Aging. 2005;9:31–8.

Buist R. The therapeutic predictability of tryptophan and tyrosine in the treatment of depression. Int J Clin Nutr Rev. 1983;3:1–3.

Coppen A, Bailey J. Enhancement of the antidepressant action of fluoxetine by folic acid: A randomized placebo controlled trial. J Affect Disord. 2000;60:121–30.

De Wit, L. M., van Straten, A., van Herten, M., Penninx, B. W., & Cuijpers, P. (2009). Depression and body mass index, a u-shaped association. BMC Public Health, 9, 14. http://doi.org/10.1186/1471-2458-9-14

Eby GA, Eby KL. Rapid recovery from major depression using magnesium treatment. Med Hypotheses. 2006;67:362–70.

Hibbeln JR. Fish consumption and major depression. Lancet. 1998;351:1213.

Ruhe HG, Mason NS, Schene AH. Mood is indirectly related to serotonin, norepinephrine and dopamine levels in humans: A meta-analysis of monoamine depletion studies. Mol Psychiatry. 2007;12:331–59.

Shaheen Lakhan SE, Vieira KF. Nutritional therapies for mental disorders. Nutr Jr. 2008;7:2.

Young SN. Folate and depression: A neglected problem. J Psychiatry Neurosci. 2007;32:80–2.