Food as Medicine and Supplements

The connection between food, supplements, and behavioral health is an area of growing research interest, exploring how specific dietary patterns and nutrient intakes can positively influence mental well-being.

Balanced diet

Diets high in processed, preserved, and high-sugar foods have been linked to elevated risks of depression and anxiety, among other medical illness. These types of food also have more potential to create a dangerous pro-inflammatory state. In contrast, diets emphasizing whole foods, such as the Mediterranean diet, have been associated with a lower risk of mental disorders. This diet focuses on fruits, vegetables, whole grains, fish, olive oil, and moderate wine consumption. Studies show moderation and balance are most important with healthy eating. Relative excess with any of the macronutrients, over an extended period, is not recommended

Integrative medicine combines conventional Western medicine with alternative approaches to care, such as herbal remedies, use of evidence-based supplements, acupuncture, massage, mindfulness, yoga, biofeedback, stress reduction techniques, and motivational interviewing, among others. The need for integrative medicine arises from a growing recognition of the benefits for a holistic approach to health care.

Vitamin D

Observational studies have found an association between low levels of vitamin D in the blood and an increased risk of depression. Vitamin D not only is essential for bone health and immune function but also plays a role in brain development and monoamine neurotransmitter regulation and serves as an anti-inflammatory agent

Omega-3 fatty acids

Omega-3 fatty acids (OFA-3s) are essential fats, meaning the body cannot naturally produce them, and they must be obtained through diet. OFA-3s are needed to optimize cellular function, cardiovascular health, brain function, and inflammation control. There are three main types of OFA-3s: alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA).

Zinc

As a mineral, zinc is important for brain health and brain function. Lower levels of zinc have been reported in numerous mental health conditions, including depression, anxiety, and schizophrenia.

Magnesium

Magnesium plays a crucial role in brain function and mood regulation, with deficiencies specifically linked to an increased risk of anxiety. Some studies suggest magnesium supplementation can improve symptoms of depression and anxiety, as an adjunct to other treatment modalities. The recommended dietary allowances (RDAs) for magnesium for adult men are 400 mg to 420 mg a day and for adult women, 310 mg to 320 mg a day. A diet rich in leafy vegetables, nuts, seeds, legumes, and whole grains should provide a healthy amount of magnesium.