3.Glutamine. Glutamine makes the ex- citatory neurotransmitter glutamate and the inhibitory neurotransmitter called GABA or ‘the calming molecule.’ In anxiety disorders, GABA is the primary inhibitory molecule to counterbalance the action of excitatory glutamate. Diets rich in monosodium glutamate (MSG) leads to overactive nervous system, causing ADHD, anxiety, mood and behavior changes. Gut bacteria, specifi- cally Lactobacillus and Bifidobacterium, have the ability to produce GABA and directly signal the nervous system to reduce anxiety. Food sources: seafood, grass-fed meats, eggs, red cabbage, dark leafy greens, parsley, asparagus, nuts, beans, legumes.
Mineral Deficiencies Multiple micronutrient deficiencies
have been associated with depression, anxiety, and mood disorders. These es- sential cofactors are obtained through diet and are responsible for chemical reactions that synthesize key neurotransmitters. Our current food supply is considered nutrient deficient due to heavily depleted, chemi- cally treated recycled soils.
1.Magnesium is required to produce sero- tonin, facilitate over 300 enzymes, and help relax nerve and muscle cells. Mag- nesium deficiency is associated with anxiety, depression, and elevated stress response. Food sources: nuts, seeds, legumes, whole grains, dark green leafy vegetables, dark chocolate.
2.Iron is required for production of dopamine, norepinephrine, and serotonin. It influences brain maturation and deficiency may play a role in excit- atory disorders like ADHD. Due to its oxygen carrying capacity, deficiency in iron can lead to anxiety, poor concen- tration, and panic attacks. Food sources: red meats, dark leafy greens, blackstrap molasses, beans and lentils.
3.Zinc protects the brain cells against potential free radical damage caused by inflammation. Its involvement in gene transcription is crucial, especially in in- volving emotion, learning and memory. Deficiency can induce depression and anxiety-like behaviors, while supple- mentation has improved the efficacy of antidepressant drugs in treatment- resistant patients. Food sources: oysters, beef, chicken, tofu, pork, pumpkin and hemp seeds, nuts, lentils, yogurt, oat- meal, and mushrooms.
Vitamin Deficiencies Naturally found complexed together
in vegetables and fruit, these water-soluble cofactors are necessary for metabolic pro- cessing of protein, sugar, and fat into use- able energy for the body. Their collective effects are prevalent in energy production, DNA synthesis and repair, gene expression, and production of neurotransmitters related to mood regulation. Supplementation of nine vitamins that were 10 times greater than recommended dietary allowance (RDA) was shown to significantly improve mood in both men and women. In particu- lar, vitamins B-6 (pyridoxine), B-9 (folate), and B-12 (cobalamin) are highlighted.
1.Folate and B-12 are responsible for liver detoxication, nerve conduction and regrowth, DNA repair, and mood stabilization. These vitamins help to re- duce an inflammatory compound called homocysteine that is related to elevated anxiety or depression levels. Genetic mutations in MTHFR gene contribute to rising levels of homocysteine and defi- ciencies in folate and B12. Food high in folate: dark leafy greens, beans, le- gumes, lentils, asparagus, broccoli, soy. Foods high in B12: organ meats, chicken liver, fish, eggs, nutritional yeast, dark leafy greens.
2.B-6 is the single cofactor responsible in protein breakdown into useable amino acids. Diets low in protein and vitamin B-6 can greatly contribute to any neu- rotransmitter deficiency. B-6 works with folate and B-12 during liver detoxifica- tion, and has been shown to be a potent monotherapy in treating mood disorders and autism. Food sources: beef liver, meat, fish, beans, legumes, nuts, seeds, potato, banana, avocados.
Omega-3
The brain and its nerve extensions are composed of 60% fat. These brain lipids are structural membrane components, made up of 50% polyunsaturated fatty acids, out of which about 33% belong to the omega-3 family. The two omega-3 fatty acids, eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) are essential. Highly concentrated in fatty fish (salmon), sardines, flaxseeds, and walnuts, these fatty acids induce anti-inflammatory effects on tissues by producing chemicals involved in the body’s immune defenses and reduction in pro-inflammatory signaling. Accumulat- ing evidence suggests a direct link between high omega-3 fatty acid consumption and lower incidence rate of mental disorders.
In summary, the most common nutri- tional deficiencies seen in patients with mental disorders are those of omega–3 fatty acids, B vitamins, minerals, and amino ac- ids. Personalized nutrition aims to correct dietary imbalance and replenish micronu- trient deficiencies in order to improve brain chemistry and mental health outcomes.
Dr. Diana Zitserman, ND, LAc is a licensed naturopathic physician and acupunctur- ist, specializing in Whole Person Wellness at Collaborative Natural Health Partners in Manchester and West Hartford, CT. A seven-year career in cancer research pro- pelled her for a lifelong career in practicing Naturopathic medicine that treats the un- derlying cause of disease processes. Dr. Z utilizes natural therapies and Acupuncture to create balance and health restoration for people of all ages. Collaborative Natural Health Partners, LLC, 315 East Center Street, Manchester. P: 860.533.0179
ctnaturalhealth.com email:
info@ctnaturalhealth.com See ad on page 15.
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