Deficiencies in neurotransmitters sucha as serotonin, dopamine, noradrenaline and GABA are often associated with depression. As reported in several studies, the amino acids tryptophan, tyrosine, phenyalanine, and methionine are often helpful in treating many mood disorders including depression. When consumed alone on an empty stomach, tryptophan, a precursor of serotonin, is usually converted to serotonin. Hence, tryptophan can induce sleep and tranquility. Tyrosine and sometimes its precursor phenylalanine are converted into dopamina and norepinephrine. Dietary supplements containing phenylalanine and/or tyrosine cause alertness and arousal.
The most common nutritional deficiencies seen in patients with mental disorders are of: Amino acids that are precursors to neurotransmitters, omega-3 fatty acids, B-vitamins and minerals.
Proteins are made of amino acids. As many as 12 amino acids are manufactured in the body itself and remaining 8 (essential amino acids) have to be supplied through diet. A high quality protein diet contains all essential amino acids. Foods rich in high quality protein include meats, milk and other dairy products, and eggs. Protein intake and in turn the individual amino acids can affect the brain functioning and mental health. Many of the neurotransmitters in the brain are made from amino acids. The neurotransmitter dopamine is made from the amino acid tyrosine and the neurotransmitter serotonin is made from the tryptophan.
Dietary omega-3 fatty acids play a role in the prevention of some disorders including depression. It has been estimated that gray amtter contians 50% fatty acids that are polyunsaturated in nature (about 33% belong to the omega 3 family) and hence are supplied through diet.
Vitamin B12 delays the onset of signs od dementia. Supplementation with cobalamin enhances cerebral and cognitive functions in the elderly.
Low levels of folate have been identified as a strong predisposing factor of poor outcome with antidepressant therapy.
Iron deficiency is found in children with attention deficit hyperactivity disorder.
Intervention studies with selenium reveal that it improves mood and diminishes anxiety.
Zinc levels are lower in those with clinical depression. Furthermore, Zinc can influence the effectiveness of antidepressant therapy.
Carbohydrates have been found to affect mood and behavior. Eating a meal which is rich in carbohydrates triggers the release of insulin in the body. Insulin helps let blood sugar into cells where it can be used for energy and simultaneously it triggers the entry of tryptophan to the brain. Tryptophan in the brain affects the neurotransmitters levels. Consumption of diets low in carbohydrate tends to precipitate depression since the production of brain chemicals serotonin and tryptophan that promote the feeling of well being is triggered by carbohydrate rich foods. It is suggested that low glycemic index (GI) foods such as some fruits and vegetables, whole grain, pasta,etc are more likely to provide a moderate but lasting effect on brain chemistry, mood and energy level than the high GI foods (primarily sweets), that tend to provide inmediate but temporary relief.
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