Diet check, during depression

Our brain is part of our bodies, of course. So anything that makes our bodies healthier — fresh air, sunshine, clean water, exercise, de-stressing, vitamins and minerals, improved circulation, etc., will make our brains healthier. 

Some nutrients in particular seem to be linked to brain health.

• Omega 3 fatty acids (fish, nuts, seeds, algae oil): Omega-3 fatty acids provide building blocks for healthy brain development and function, and thus have been explored for their potential role in preventing everything from ADHD (attention deficit hyperactivity disorder) to Alzheimer’s. In terms of depression, studies are mixed: Some suggest that supplementing with these healthy fats (via fish oil) may help ease symptoms, but we’re just not sure. 

• B vitamins (meat, eggs, seafood, green leafy vegetables, legumes and whole grains): Studies have shown that a deficiency in B vitamins can be linked to depression.

• Vitamin D (sun exposure; fortified breakfast cereals, breads, juices, milk): Vitamin D is required for brain development and function. Deficiency in this “sunshine vitamin” is sometimes associated with depression and other mood disorders, though a recent research review showed mixed results.

• Selenium (cod, Brazil nuts, walnuts, poultry): Selenium is an essential mineral, meaning we have to get it from food. Among its various roles, selenium works with other nutrients to create antioxidant balance in our body’s cells. Many studies have shown a link between low selenium and depression, but the mechanism is unclear. One hypothesis is that selenium’s function as an antioxidant could be necessary for preventing or managing depression.

• Tryptophan (protein sources including turkey, beef, eggs, some dairy products, dark, leafy greens): An amino acid, tryptophan is a precursor to serotonin. It’s not well understood, but low tryptophan seems to trigger depressive symptoms in some people who have taken antidepressants.

It’s not as simple as just supplementing these. Nutrients work together in context. And we don’t know if low levels of nutrients are a cause or consequence of poor brain health.

So you can’t “biohack” your way to happiness with a few pills or “super-foods.”

If you want to focus on particular nutrients and/or explore possible deficiencies, it’s best to do so with a trusted health professional like a registered dietitian, nutritionist or doctor trained in functional medicine.