Watch the YouTube version of this post:
If you suffer from a mood disorder like depression and anxiety, it’s important to fight it with every tool available. That includes the food you eat.
The latest blog/video series I’m doing, called Food and Mood, is all about learning just what kinds of foods those are.
Psychiatrists Laura LaChance from the University of Toronto and Drew Ramsey from Columbia University recently did us a huge favor on our quest.
They sifted through almost 80 years of research literature to determine which of the 34 known essential nutrients are most important in treating and preventing depression.1
Twelve nutrients were identified: vitamin B9 (also called folate), iron, long chain omega-3 fatty acids (like EPA and DHA), magnesium, potassium, selenium, thiamine, vitamin A, vitamin B6, vitamin B12, vitamin C, and zinc.
These nutrients were then used to profile animal and plant foods for their depression-fighting properties. Foods and food categories with the highest density of these nutrients were then determined to be Anti-Depressant Foods (AFS).
We’ll cover the first six in this blog post/YouTube video and the rest in the next.
If you’re like me, you might be thinking, “Great — now I have to keep track of TWELVE different nutrients in my food? That’s too much work, thanks.”
I hear you. The good news is, it’s pretty easy to get all 12 into our daily diet, as long as we are eating plenty of fresh fruits and vegetables, good quality proteins and fats, and whole grains.
For more specific info on how these nutrients support good brain health, keep reading (or watch the YouTube video above).
Vitamin B9 (Folate)
Vitamin B9 (also known as Folate)2 helps make the “feel good” brain chemicals serotonin, dopamine, and norepinephrine. It also breaks down something called blood homocysteine, that damages blood vessels.3 High homocysteine levels block blood flow to the brain, which may kill off brain cells and weaken brain function.
Clinical research has linked low folate to poor brain function and higher risk of dementia. On the other hand, folate supplements decrease blood homocysteine and improve brain function.3
Folate also tends to be too low in depressed individuals.4 But when combined with antidepressant drug therapy, folate helps to improve depressive symptoms.5
Folate Requirements
The recommended daily allowance (RDA) for folate for adult men and women is 400 micrograms; for pregnant women, it’s 600 mcg; for breastfeeding women, 500mcg.6
Folate Sources
The best folate sources are soybeans and tofu, as well as other types of beans and lentils. Great fruit and vegetable sources include asparagus, spinach, artichokes, broccoli, and avocados.7,8
High intakes of folate from food sources are not dangerous. However, the Food and Nutrition Board has established a safe upper limit for the amount of folate that adults can take in a day from supplements or fortified foods: up to 1000 micrograms.6 This upper limit does not apply to those taking folate for medical purposes, although those individuals should be under a physician’s care.
Iron
Our brains need Iron to make serotonin, dopamine, and norepinephrine. Iron also helps to insulate brain cells, which increases their signaling speed.10 Iron deficiency, on the other hand, can cause brain cells to die.
This is of particular concern during brain development – iron deficiencies during this time can have long-term effects in brain areas involved in memory and decision-making.10
Population studies show that as iron intake goes down, risk of depression goes up.11
Iron Requirements
The adequate intake for adult men is 8 milligrams; for adult women, 18 mg (women lose iron in menstrual blood). For pregnant women, it’s 27 mg.12
Iron Sources
Iron is found in lean meats and seafood. But there are plenty of vegetarian sources, too, like nuts and seeds, beans, dark chocolate, spinach, and fortified breads and cereals.12,13,14
Too much iron can be toxic because it creates free radicals and oxidative damage. So while it’s important to get enough iron, we also don’t want to get too much. The safe upper limit for adults is 45 milligrams a day.12
Long Chain Omega-3 fatty acids (EPA, DHA)
These were discussed in an earlier blog post.
Omega-3 Requirements
The FDA recommends getting 3000 mg/day of omega-3s, especially the longer kinds: EPA and DHA.15
Omega-3 Sources
Omega-3 rich foods include walnuts, chia seeds, flax seeds, and fish like salmon, herring, trout, and tuna.16
Magnesium
Magnesium plays a role in many of the brain pathways that control our mood.17,18
A recent study that followed patients for 20 years reported that those with the lowest magnesium intake had the greatest depression risk.19 Clinical studies show that magnesium improves depressive symptoms.20
Magnesium Requirements
The recommended daily allowance for adult men is 420 mg; for adult women (including those who are breastfeeding), it’s 320 mg. For pregnant women, it’s 360 mg.21
It’s not really possible to overdose on magnesium from food sources because the kidneys get rid of any excess. However, if one is taking magnesium in dietary supplements or medications, too much can cause nausea, cramping, and diarrhea. Very large doses (5,000 mg/day or more) can lead to more serious problems.
The Food and Nutrition Boards states that the safe upper limit for additional magnesium supplements is another 350 milligrams.21
Magnesium Sources
The best magnesium sources include dark leafy greens like spinach and swiss chard, pumpkin seeds, beans (especially lima and soybeans), tuna, brown rice, almonds, dark chocolate, and avocados. Decent sources include non-fat yogurt and bananas.21,22
Potassium
Potassium is an important mineral found in almost every cell of the body.23 It helps generate the electrical signals the brain uses to communicate, and also regulates how serotonin gets produced and used.24
Diets that emphasize getting adequate potassium from fruits, vegetables, and low-fat dairy sources have been shown to reduce risk of depression.25
Potassium Requirements
The recommended daily allowance for adult men and women (including pregnant women) is 4700 mg. For breastfeeding women, it is 5100 mg.26
It’s not really possible to overdose on potassium from food sources because the kidneys get rid of any excess.
However, those with kidney issues or those on certain drugs (ACE inhibitors or potassium-sparing diuretics) may develop excessively high potassium levels in the blood.23 These individuals should consult their doctor about the proper potassium intake.
Potassium Sources
The best potassium sources include dark leafy greens (especially beet greens, spinach and swiss chard), fish like salmon, beans (especially white, lima, and soybeans), avocadoes, and acorn squash. Decent sources include low-fat dairy, mushrooms, and bananas.26,27
Selenium
Selenium is a trace mineral that helps protect the brain from oxidative damage and inflammation and also influences the production of serotonin, dopamine, and norepinephrine.28,29
Blood levels of selenium decline with age. These lower levels of selenium are thought to contribute to age-related decline in brain function, possibly due to the reduced antioxidant activity.28
Researchers think that selenium may protect the brain against depression by increasing the level of important growth factors, by decreasing inflammation, and by decreasing oxidative damage. Selenium supplements have improved depressive symptoms in some clinical trials.29
Selenium Requirements
The recommended daily allowance for adult men and women is 55 micrograms (mcg); for pregnant women, 60 mcg; and for breastfeeding women, 70 mg.30
High levels of selenium actually contribute to oxidative damage30 as well as causing other health problems.
For this reason, the safe upper limit for daily intake is 400 micrograms.30 This amount includes selenium from both food and supplement sources.
Selenium Sources
By far the richest source for selenium is brazil nuts. One handful contains almost 1000x what we need each day. Other vegetarian sources include tofu, whole grains, mushrooms, and seeds, like sunflower, chia, and flax seeds.
Non-vegetarian sources include oysters, fish like tuna and halibut, and lean turkey and chicken.28,30,31
References
1LaChance, L. R., & Ramsey, D. (2018). Antidepressant foods: An evidence-based nutrient profiling system for depression. World journal of psychiatry, 8(3), 97.
2 https://ods.od.nih.gov/factsheets/Folate-HealthProfessional/
3 Huang, X., Fan, Y., Han, X., Huang, Z., Yu, M., Zhang, Y., … & Xia, Y. (2018). Association between Serum Vitamin Levels and Depression in US Adults 20 Years or Older Based on National Health and Nutrition Examination Survey 2005–2006. International journal of environmental research and public health, 15(6), 1215.
3 Smith, A. D., & Refsum, H. (2016). Homocysteine, B vitamins, and cognitive impairment. Annual review of nutrition, 36, 211-239.
4 Bender, A., Hagan, K. E., & Kingston, N. (2017). The association of folate and depression: A meta-analysis. Journal of psychiatric research, 95, 9-18.
5 Papakostas, G. I., Petersen, T., Mischoulon, D., Ryan, J. L., Nierenberg, A. A., Bottiglieri, T., … & Fava, M. (2004). Serum folate, vitamin B12, and homocysteine in major depressive disorder, Part 1: predictors of clinical response in fluoxetine-resistant depression. The Journal of clinical psychiatry, 65(8), 1090-1095.
5 Roberts, E., Carter, B., & Young, A. H. (2018). Caveat emptor: Folate in unipolar depressive illness, a systematic review and meta-analysis. Journal of Psychopharmacology, 32(4), 377-384.
6 Institute of Medicine. Food and Nutrition Board. (1998). Dietary Reference Intakes: Thiamin, Riboflavin, Niacin, Vitamin B6, Folate, Vitamin B12, Pantothenic Acid, Biotin, and Choline. Washington, DC: National Academy Press.
7 U.S. Department of Agriculture, Agricultural Research Service. (2016). USDA National Nutrient Database for Standard Reference, Release 28. Nutrient Data Laboratory Home Page.
8 https://www.myfooddata.com/articles/foods-high-in-folate-vitamin-B9.php
9 https://ods.od.nih.gov/factsheets/Iron-HealthProfessional/
10 Salvador, G. A. (2010). Iron in neuronal function and dysfunction. BioFactors, 36(2), 103-110.
11 Li, Z., Li, B., Song, X., & Zhang, D. (2017). Dietary zinc and iron intake and risk of depression: A meta-analysis. Psychiatry Research, 251, 41-47.
Li, Z., Wang, W., Xin, X., Song, X., & Zhang, D. (2018). Association of total zinc, iron, copper and selenium intakes with depression in the US adults. Journal of affective disorders, 228, 68-74.
12 Institute of Medicine. Food and Nutrition Board. (2001). Dietary Reference Intakes for Vitamin A, Vitamin K, Arsenic, Boron, Chromium, Copper, Iodine, Iron, Manganese, Molybdenum, Nickel, Silicon, Vanadium, and Zinc : a Report of the Panel on Micronutrients. Washington, DC: National Academy Press.
13 https://www.myfooddata.com/articles/food-sources-of-iron.php
14 Nedley, N. (2011). The lost art of thinking. Nedley Publication. p.169.
15 Institute of Medicine, Food and Nutrition Board. (2005). Dietary reference intakes for energy, carbohydrate, fiber, fat, fatty acids, cholesterol, protein, and amino acids (macronutrients). Washington, DC: National Academy Press.
16 https://www.myfooddata.com/articles/high-omega-3-foods.php
17 https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional
18 Serefko, A., Szopa, A., Wlaź, P., Nowak, G., Radziwoń-Zaleska, M., Skalski, M., & Poleszak, E. (2013). Magnesium in depression. Pharmacological Reports, 65(3), 547-554.
Wang, J., Um, P., Dickerman, B., & Liu, J. (2018). Zinc, magnesium, selenium and depression: A review of the evidence, potential mechanisms and implications. Nutrients, 10(5), 584.
19 Yary, T., Lehto, S. M., Tolmunen, T., Tuomainen, T. P., Kauhanen, J., Voutilainen, S., & Ruusunen, A. (2016). Dietary magnesium intake and the incidence of depression: a 20-year follow-up study. Journal of affective disorders, 193, 94-98.
20 Tarleton, E. K., Littenberg, B., MacLean, C. D., Kennedy, A. G., & Daley, C. (2017). Role of magnesium supplementation in the treatment of depression: A randomized clinical trial. PloS one, 12(6), e0180067.
21 Institute of Medicine (IOM). Food and Nutrition Board. (1997). Dietary Reference Intakes: Calcium, Phosphorus, Magnesium, Vitamin D and Fluoride. Washington, DC: National Academy Press.
22 https://www.myfooddata.com/articles/foods-high-in-magnesium.php
23 https://ods.od.nih.gov/factsheets/Potassium-HealthProfessional/
24 Djillani, A., Pietri, M., Mazella, J., Heurteaux, C., & Borsotto, M. (2018). Fighting against depression with TREK-1 blockers: past and future. A focus on spadin. Pharmacology & therapeutics.
25 Perez-Cornago, A., Sanchez-Villegas, A., Bes-Rastrollo, M., Gea, A., Molero, P., Lahortiga-Ramos, F., & Martinez-Gonzalez, M. Á. (2017). Relationship between adherence to Dietary Approaches to Stop Hypertension (DASH) diet indices and incidence of depression during up to 8 years of follow-up. Public health nutrition, 20(13), 2383-2392.
26 Institute of Medicine. (2005). Dietary Reference Intakes for Water, Potassium, Sodium, Chloride, and Sulfate. Washington.
27 https://www.myfooddata.com/articles/food-sources-of-potassium.php
28 https://ods.od.nih.gov/factsheets/Selenium-HealthProfessional/
29 Scarmeas, N., Anastasiou, C. A., & Yannakoulia, M. (2018). Nutrition and prevention of cognitive impairment. The Lancet Neurology.
30 Institute of Medicine, Food and Nutrition Board. (2000). Dietary Reference Intakes: Vitamin C, Vitamin E, Selenium, and Carotenoids. National Academy Press, Washington, DC, 2000.
31https://www.myfooddata.com/articles/foods-high-in-selenium.php
Dr. Pamela Coburn-Litvak has published research articles on exercise and stress in Neuroscience and Neurobiology of Learning and Behavior. Her latest book, Leaving the Shadowland of Stress, Anxiety, and Depression, was published in 2020.
After receiving a Ph.D. in Neurobiology and Behavior from the State University of New York at Stony Brook, she served as both Assistant Professor of Physiology & Pharmacology and Special Assistant to the Vice President for Research Affairs at Loma Linda University in Loma Linda, California. She then joined the Biology department at Andrews University and developed courses in human physiology as well as the neurobiology of mental illness. She also founded Rock @ Science LLC, a company that specializes in health and science education and web development. She co-developed the brain and body physiology segment of the Stress: Beyond Coping seminar with its creator, Dr. William “Skip” MacCarty, DMin.
Dr. Coburn-Litvak currently lives in California with her husband. Their two daughters are mostly grown and attending school elsewhere.
When she’s not studying or teaching about stress, she enjoys stress-relieving activities like puttering around the garden, taking nature walks with her family, knitting, cooking, and reading.
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