If you have depression, you know it. There are many causes. Nutritional deficiencies can be one of them.
In this article I’m addressing five common nutritional deficiencies that can lead to and even cause symptoms of depression. I have found that even with a perfect diet, it can be nearly impossible to meet every nutritional need through our food due to depleted soil.
If you’re struggling with depression, I would recommend first addressing all potential causes including stress, emotional problems, processed foods, sugar, food allergies, hormonal imbalances, and toxicity (which blocks nutrients absorption). Then filling in the gap with the following foods and nutrients.
1. Essential Fatty Acids
DHA and EPA (2 omega 3 essential fatty acids) that are essential for proper function of neurotransmitters in the brain. A great deal of scientific data links low tissue levels of EPA and DHA to a host of mental/emotional disorders, including depression, violent behavior, suicide, and learning disabilities.
Food Sources: Salmon, chia seeds, flaxseeds, hemp seeds, walnuts, kale
Recommended Nutritional Supplement: Oceans Alive
Research shows that probiotic supplements can improve mental outlook, which is due to the gut-brain connection.
Food Sources: Fermented/Cultured Foods
Recommended Nutritional Supplement: SBO Probiotic
3. Vitamin D3
Vitamin D3 acts like a hormone in the body that affects brain function. A deficiency can increase your risk of depression. In summer months a walk outside in the sun can provide adequate amounts of Vitamin D3. But people who live in colder climates usually need to supplement during the winter months to ensure adequate amounts.
Natures Source: Sunshine!
Recommended Nutritional Supplement: D3K2
4. B Complex
B vitamins are involved in neurotransmitter function. Studies show that low levels of both folate (B9) and B12 are linked to symptoms of depression. It’s best to take a non synthetic B complex, and not isolate individual B vitamins.
Food Sources: A large variety of foods. However, most people are still depleted due to stress.
Recommended Nutritional Supplement: Vitamin Mineral Rush
If you would like to change your diet but don’t know where to start, click here.
I would love to schedule a nutrition coaching session with you to get you started on your journey to health!
All the best to your health!
Catherine Rudolph, CNC
Certified Nutrition Consultant