Studies Show Nutrition Affects Mental Health
There are dozens of studies showing how mental health conditions can be improved through diet and nutrition. Many people are trapped in the world of traditional medicine taking psychoactive drugs that have side effects and can be addictive. Most doctors and psychiatrists don’t even mention many simple supplements that can help, and few recommend dietary changes. I am studying Nutritional Balancing Science and in my studies I have found much supporting information to confirm Dr. Wilson’s research that simply says that balancing the minerals in your body leads to improved mental and physical wellness.
The Best Supplements for the Mind
Omega-3
From my research, the most common supplement found to improve mental health is one with Omega-3 fatty acids: specifically EPA and DHA. Several studies show improvement with major depression and bipolar disorder. (These are clinical studies, some of them using the double blind method.) (1, 2)
It is important to note that Omega-3’s oxidize when exposed to air, canceling out the beneficial effects. The best way to take them is in a gel capsule that seals the oil, or get them from eating sardines. (Other fish often contain high levels of mercury, toxins, and antibiotics.)
Magnesium
This element is also used to treat depression; some clinical trials have seen excellent results in as short of a period as a week. (1) Magnesium and Calcium are synergistic and are best taken together, and this combination has a calming effect to help with anxiety and insomnia. (6) Magnesium dosage from 150-450 a day is recommended and similar to what was used in the clinical trials, though you can take more without harmful effects.
It is best to find a good quality magnesium, as several cheaper brands are not as well absorbed. The supplement developed for my plan is called Paramin and is available here.
Selenium
“In a large review, Dr. David Benton of the university of Wales identified at least five studies, which indicate that low selenium intake is associated with lowered mood status.” (2) Selenium is an often overlooked element that our body needs to support many systems (including thyroid) as well as detoxification (6.) Dosage is usually around 100mcg. Selenium as recommended by my nutritional plan is available here.
Zinc
Five studies have found a link between lowered zinc levels and depression; another study showed that zinc supplementation acted as a support for other anti-depressant therapy. (2)
Many people don’t get enough zinc from their diets (not to mention enough selenium, Omega-3, and magnesium!) Zinc can help with depression and anxiety due to copper toxicity (6) by replacing copper in the body. A good source of zinc can be found here.
A complete nutritional balancing program often includes all of these supplements as part of the standard plan.
Food for Thought
A true nutrition program combines diet as well as supplements – there is no substitute for eating healthy. Take all the supplements you want but it won’t help if you still eat a terrible diet. Separate studies sampled from different regions of the world surprisingly are coming to the same conclusions: a simple diet of nutrient rich foods are best, and current processed and fast food diets contribute to poor health. (1,4)
The rise of depression incidence correlates with the fall of omega-3 consumption in world diets. (1) High intake of processed foods leads to more anxiety (5.) An Australian study linked the consumption of processed foods, preservatives, and artificial colors to ADHD. An Oxford University study showed that children in Britain who ate according to a healthy meal program saw higher test scores and had less absences. (7)
But what foods should we eat? Obviously we should avoid processed foods with many additives and preservatives – so that means we should eat food that is natural. Organic meats and vegetables, as well as grains are good – but across the entire world food is becoming less nutritious thanks to depletion of soil and toxins. (5, 6) Some things that were nutritious, like most fish, actually can be harmful now.
“Traditional diets — the kinds of foods your grandmother would have recognized — have been associated with a lower risk of mental health issues,” Dr. Michael Berk explains. The studies that Berk has been conducting on diet and mental health suggest that a traditional diet of meat and vegetables is one of the healthiest, the common element being “whole, unprocessed, nutrient-dense” foods. (4)
Nutritional Balancing Science, the field I am studying, recommends all of these things: zinc, selenium, Omega-3, magnesium along with a natural diet. The diet consists of organic meats in small portions, with small portions of grains (usually no wheat), and large portions of cooked vegetables. All of these things should be as fresh as possible with little to no processing.
Feel free to read the sources I have listed for this article, they contain references to dozens of studies considering the relationship of nutrition and mental health.
(1) Nutritional therapies for mental disorders
http://www.nutritionj.com/content/7/1/2
(2) Understanding nutrition, depression and mental illnesses
http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2738337/
(3) More Evidence Confirms Diet’s Link to Mental Health
http://www.medscape.com/viewarticle/751533
(4) Can what you eat affect your mental health? New research links diet and the mind.
(5) The Relationship Between Nutrition and Mental Disorders
(6) Nutritional Balancing Science and Hair Mineral Analysis, Dr. Lawrence Wilson (book)
(7) Do Healthier School Lunches Lead to Better Grades?
http://www.care2.com/causes/do-healthier-school-lunches-lead-to-better-grades.html
Nutritional Balancing Science does not diagnose, treat or cure any diseases, and are not substitutes for standard medical care. Nothing on this site is intended to discourage anyone from seeking or following the advice of a medical doctor.