Nutritional Considerations for Mental Health and Addiction Recovery

  Nutritional Considerations for Mental Health and Addiction Recovery ​

 According to the National Institute of Mental Health, “it is estimated that more than one in five US adults live with a mental illness.” ¹ Diet and nutrition have the potential to impact the symptoms of mental health disorders in a positive or negative way. Aside from providing essential vitamins and minerals for mental health, maintaining stable blood sugar levels is paramount.  ​ The typical American diet, which often causes large swings in blood sugar, can exacerbate anxiety, irritability, depression, and fatigue. ​

Maintaining Stable Blood Sugar ​

 To maintain stable blood sugar levels, it is essential to limit added sugars; refined carbohydrates, potatoes, white rice, and certain fruits can cause rapid spikes followed by dramatic drops in blood sugar. ​ Instead, each meal should include a balance of protein, healthy fats, and fiber. ​

Protein and Amino Acids ​

 Protein at each meal is crucial because it helps slow down the release of sugar into the bloodstream and provides essential amino acids that build neurotransmitters in the brain.² ​ To get the amino acids needed, it is important to incorporate a variety of vegetarian and non-vegetarian sources of protein in your diet or supplement amino acids if needed to fill in nutritional gaps.

 Some important amino acids for mental health include:

• Tryptophan -> Serotonin ​
• Tyrosine -> Dopamine, norepinephrine ​
• Phenylalanine -> Dopamine, norepinephrine ​
• Glutamine -> GABA ​

 Healthy Fats and Omega-3 Fatty Acids

 Healthy fats are also vital for blood sugar regulation and reducing inflammation, which affects brain function.  Omega-3 fatty acids are key building blocks for the nervous system and increase blood flow to the brain. Numerous studies have linked increasing omega-3 fatty acids and a decrease in symptoms of depression, ADHD, and other common psychiatric disorders.³ ​ Key sources of Omega-3s include salmon, sardines, anchovies, walnuts, pecans, chia seeds, hemp seeds, and flax seeds. ​

Fiber/Complex Carbohydrates

Fiber slows the transit of food through the digestive tract, thereby moderating blood sugar effects. ​ It also supports appetite control and weight management and improves gut microbes that can influence mood. ​ Good sources of fiber include whole grains, legumes, fruits, vegetables, and seeds. ​

Key Vitamins and Minerals ​

Many vitamins and minerals influence the production of neurotransmitters. Eating various fruits, vegetables, and healthy sources of proteins and fats supports the intake of these vitamins and minerals. Some key vitamins include most B vitamins, especially Vitamin B12, Folate, and Thiamin. Magnesium and other minerals help regulate nervous system function as well. Don’t forget to get your sunshine for vitamin D!

Probiotics

Gut health is crucial for mental health and can be disrupted by our diet, antibiotic use, medications, and substance use.  Incorporating probiotic foods and fiber in your diet can help maintain a healthy gut and support mental health.⁴ ​ Easy sources of probiotics include plain or low-sugar Greek yogurt or kefir, kombucha, sauerkraut (fermented, not pickled), tempeh, miso, and kimchi. ​

Culinary Herbs and Teas ​ Incorporating certain herbs and teas can also support mental health by promoting relaxation, sleep, and energy:

• For cooking: Turmeric, Ginger, Oregano, Rosemary, Cinnamon ​
• For teas: Peppermint, Chamomile, Holy Basil, Lavender, Ashwagandha

Sample Shopping List ​ To support mental health and addiction recovery, consider adding the following items to your shopping list:

• Proteins: Chicken, Salmon, Eggs, Black beans, Lentils
• Grains: Quinoa, Oat bran ​
• Nuts and Seeds: Walnuts, Pecans, Chia seeds, Pumpkin seeds ​
• Fruits and Vegetables: Blueberries, Broccoli, Green leafy vegetables, Avocado, Asparagus, Brussel sprouts, a variety of colorful fruits and vegetables ​
• A variety of spices and herbs listed above

Naturopathic Medicine and Mental Health ​ Naturopathic medicine offers comprehensive testing options and holistic, individualized treatment plans to support mental health. These treatment plans generally include dietary counseling, nutritional supplements, herbal remedies, Bach flower remedies, homeopathic remedies, and more. ​Consider working with a naturopathic doctor to assess your individualized needs and support your mental health.

References:

1. National Institute of Mental Health (2024, September 1). Statistics in Mental Illness. Retrieved January 8, 2025, from https://www.nimh.nih.gov/health/statistics/mental-illness
2. Lakhan, S. E., & Vieira, K. F. (2008). Nutritional therapies for mental disorders. Nutrition journal, 7, 2. https://doi.org/10.1186/1475-2891-7-2
3.   Bozzatello, P., Brignolo, E., De Grandi, E., & Bellino, S. (2016). Supplementation with Omega-3 Fatty Acids in Psychiatric Disorders: A Review of Literature                  Data. Journal of clinical medicine, 5(8), 67. https://doi.org/10.3390/jcm5080067
4. Bistas, K. G., & Tabet, J. P. (2023). The Benefits of Prebiotics and Probiotics on Mental Health. Cureus, 15(8), e43217. https://doi.org/10.7759/cureus.43217