Nutrition and Mental Health

In order to achieve overall well-being one must focus not only on the mind but the body as well.

This month I will address how nutrition plays a role in ones mental health. In the next couple of weeks I will be addressing the importance of nutrition as it pertains ADHD, Depression, and Anxiety.

This week we will be focusing on ADHD and nutrition. Specifically how certain foods/supplements can help decrease your symptoms for ADHD.

Omega-3s can help improve mental focus and cognitive functioning. Good sources of Omega-3s are salmon, shrimp, herring, trout, flax seeds(need to be ground), chia seeds, walnuts, and edamame.

If looking into supplements consider fish oil supplements, or if vegan/vegetarian taking algae supplements. The quality of the supplement makes a difference. Important for supplement to state “molecularly distilled” as that means toxins have been removed.

The therapeutic dosage recommended for fish oil is: EPA: 1,000-2,000 mg; DHA: 500-1500 mg . Make sure that if you are taking a fish oil supplement it contains both EPA and DHA.

Also keep in mind that too much fish oil can also some times cause negative effects to your health; example raise blood sugar level if diabetics, so make sure you are consulting with a health professional.

Often when we think of protein we think about building muscles, however protein is also important when it comes to building neurotransmitters. Specifically, tryptophan and tyrosine are two amino acids that are key in the creation of the following neurotransmitters: serotonin, which is made from the amino acid tryptophan, and dopamine ( important when it comes to impulse control) which is made from the amino acid tyrosine.

Dosage Recommended: * Children: * 4-9 y/o: 19 grams of protein/day * 9 and 13 y/o 34 grams * Adolescents (14 to 18): varies * Boys need 52 grams * Girls need 46 grams. * Adults: 50 grams of protein/day

Magnesium is a mineral needed for brain functioning. It assists with the binding and functioning of neurotransmitters. A deficiency in magnesium has been shown to cause difficulty with focusing.

Dosage recommended: Children: 100-300 mg. of elemental magnesium twice daily in the form of magnesium glycinate, citrate, or chelate. Adults: 390-400 mg/day

NOTE: Everyone is different and although a healthy and clean diet can definitely improve symptoms it doesn’t mean it will “cure” your ADHD.

Make sure you continue to consult with your PCP and psychiatrist regarding any changes you wish to make concerning your medication or diet. This post is intended as informational only.

Attitude Editors. “Why Sugar is Kryptonite: ADHD Diet Truths.” Retrieved August 6, 2021: https://www.google.com/.../adhd-diet-nutrition-sugar/amp/

Anne Proyck. Nutritional and Integrative Interventions for Mental Health Disorders