Basic Nutrition for Mood and Mental Wellness

Beyond the fats, it is important to look at some of the basic nutritional vitamins and minerals for their impact on mental wellness. Atop of the vitamin list are the B vitamins, including folate and B12. Researchers have been interested in the B vitamins via their impact on homocysteine levels. Tufts University researchers explained the “homocysteine hypothesis,” whereby because high levels of homocysteine, an inflammatory marker in the blood, are associated with mood depression and may cause neurotransmitter deficiency, the use of vitamins such as folate and B12, which have been shown to reduce homocysteine levels, may positively impact mood.¹ A three-year study in Korea looked at more than 500 elderly persons, and found higher homocysteine levels and lower levels of folate and B12 were associated with higher risk of depression.²

Researchers have started looking at the ability of folate to address depression, sometimes in combination with prescription medications. For example, researchers from the University of Texas Southwestern Medical Center at Dallas noted augmentation of primary antidepressant medication therapy with folate may increase response to the medication, even among patients with normal folate levels.³ And British researchers are currently testing the effect of folate augmentation in treating depressive disorder with medication, looking at both efficacy and cost-effectiveness.⁴ Researchers from the MRC Neuropsychiatric Research Laboratory, Surrey, England, stated current data supports the use of oral doses of folate (800 mcg/d) and B12 (1 mg/d) to improve treatment outcome in depression.⁵

Another nutrient that may help depressed individuals see a ray of hope is the “sunshine vitamin,” vitamin D. A recent analysis out of the Medical University of South Carolina, Charleston, examined studies looking at the link between serum 25-hydroxyvitamin D (25[OH]D) and mood disorder, and found low levels of the vitamin were linked to higher incidence of premenstrual syndrome, seasonal affective disorder (SAD), non-specified mood disorder and major depressive disorder.⁶ A population-based cohort study (n=1,282) in The Netherlands showed a significant association of depression status and severity with decreased serum 25(OH)D.(20) And researchers from Washington University, St. Louis, reported in a cross-section group of older adults, vitamin D deficiency was associated with low mood and impairment in measures of cognitive performance.⁷

The mineral chromium appears to address mood as well. Intervention studies in animals have shown chromium picolinate had an anxiolytic and antidepressant effect in rats subjected to the water maze test, which researchers suggested could be linked to enhanced serotonin uptake.^8,9 A human pilot trial at Duke University, Durham, N.C., found providing 600 mcg/d of chromium picolinate to patients with major depressive disorder had “promising” antidepressant effects, which they also suggested could be linked to greater serotonin uptake.¹⁰ Lending further support are findings from a double blind, multicenter study in which adults with atypical depression received 600 mcg/d of chromium picolinate or placebo.¹¹ Patients taking the chromium had significant improvements in appetite and reductions in carbohydrate craving, and some improvement in general depression scores.

Magnesium also plays a role in mental well-being. Romanian researchers noted some antidepressants work to increase erythrocyte magnesium concentrations, possibly illustrating the link between low magnesium levels and depression.¹² In fact, a British review noted magnesium levels affect the access of corticosteroids to the brain reduce the release of adrenocorticotrophic hormone (ACTH), which is released when the body is under stress and triggers the release of other adrenal hormones.¹³

A review from George Eby Research, Austin, Texas, looked comprehensively at the role of magnesium and the link between deficiencies and neuropathologies.¹⁴ The author noted magnesium ions help regulate the production of neuronal nitric oxide (NO), and deficiencies could cause neuronal damage that could manifest as depression; the link between low magnesium levels and excess stress could further exacerbate mood disorders. Further, he discussed case histories showing rapid recovery from major depression after administration of 150 to 300 mg of magnesium with each meal and at bedtime.

References:

1. Folstein M et al. “The homocysteine hypothesis of depression.” Am J Psychiatry. 2007 Jun;164(6):861-7.

2. Kim JM et al. “Predictive value of folate, vitamin B12 and homocysteine levels in late-life depression.” Br J Psychiatry. 2008 Apr;192(4):268-74.

3. Morris DW, Trivedi MH, Rush AJ. “Folate and unipolar depression.” J Altern Complement Med. 2008 Apr;14(3):277-85.

4. Roberts SH et al. “Folate augmentation of treatment - evaluation for depression (FolATED): protocol of a randomised controlled trial.” BMC Psychiatry. 2007 Nov 15;7:65.

5. Coppen A, Bolander-Gouaille C. “Treatment of depression: time to consider folic acid and vitamin B12.” J Psychopharmacol. 2005 Jan;19(1):59-65.

6. Murphy PK, Wagner CL. “Vitamin D and mood disorders among women: an integrative review.” J Midwifery Womens Health. 2008 Sep-Oct;53(5):440-6.

7. Hoogendijk WJ et al. “Depression is associated with decreased 25-hydroxyvitamin D and increased parathyroid hormone levels in older adults.” Arch Gen Psychiatry. 2008 May;65(5):508-12.

8. Wilkins CH et al. “Vitamin D deficiency is associated with low mood and worse cognitive performance in older adults.” Am J Geriatr Psychiatry. 2006 Dec;14(12):1032-40.

9. Khanam R, Pillai KK. “Effect of chronic chromium picolinate in animal models of anxiety and memory.” Fundam Clin Pharmacol. 2007 Oct;21(5):531-4.

10. Khanam R, Pillai KK. “Effect of chromium picolinate on modified forced swimming test in diabetic rats: involvement of serotonergic pathways and potassium channels.” Basic Clin Pharmacol Toxicol. 2006 Feb;98(2):155-9.

11. Davidson JR et al. “Effectiveness of chromium in atypical depression: a placebo-controlled trial.” Biol Psychiatry. 2003 Feb 1;53(3):261-4.

12. Docherty JP et al. “A double-blind, placebo-controlled, exploratory trial of chromium picolinate in atypical depression: effect on carbohydrate craving.” J Psychiatr Pract. 2005 Sep;11(5):302-14.

13. Nechifor M. “Interactions between magnesium and psychotropic drugs.” Magnes Res. 2008 Jun;21(2):97-100.

14. Murck H. “Magnesium and affective disorders.” Nutr Neurosci. 2002 Dec;5(6):375-89.

28. Eby GA, Eby KL. “Rapid recovery from major depression using magnesium treatment.” Med Hypotheses. 2006;67(2):362-70. Epub 2006 Mar 20.