Mental Health + The Modern Apothecary

Photo Credit: Cattie Coyle www.ccoylephotography.com

As a healthcare practitioner, I feel compelled to discuss mental illness as it is highly prevalent in my practice, highly prevalent in today’s society, and acutely relevant at this very moment in the fight against the Covid-19 virus pandemic.

We don’t often see the struggle. While I don’t suffer from mental illness, I have experienced more times than I can count or care to remember - intense feelings of anxiety, despair, and hopelessness. All situational experiences. Some within my control, many outside an ability to control my environment. I’ve been through some deeply dark and painful moments in my life. Palpable. Visceral. Traumatizing. I’ve forced myself to pick myself up and piece myself back together many times. This is a time where we don't have any control over what’s unfolding all around us. We are all collectively suffering mentally and emotionally. It feels as though our lifeline has been cut. Life is full of adversity, it’s hard, it’s not fair, and it can be a very dark place sometimes. This is a difficult reality to accept. We cannot control what’s happening right now so we must surrender to it. We must focus on our health and well-being and the nugget here is, we all have time to do this right now and it couldn't be needed more.

Nobody is immune to depression, anxiety, despair, and hopelessness. We will all experience these moments, these feelings, at some point in our lifetime where we will be at our weakest, debilitated by fear, unable to see clearly and find a solution.

We need to take better care of ourselves, and each other. We need to be kinder to ourselves and to others. We’re all in this together. It takes a village and we must lean on that village to strengthen, and help rebuild our lives. If you don’t have one, let’s make one. Help others. Help someone else today. Check in. Check in on those who seem the strongest. It’s your responsibility as a human being. It’s humanity.

“May angels hover. May we all find a way out of the darkest places” - Selma Blair

Research tells us that a healthy diet comprising of vegetables (diverse - eat the rainbow), healthy fats (nuts, seeds, high quality olive oil, avocados, fish), fruits (focus on berries), lean meats, fish, and whole grains contributes to not only a healthy body, but also a healthy mind. Nutrition has a significant effect on mental health. Some mental health disorders develop due to genetic risk factors, or early-life trauma, however we do have control over factors we can modify to reduce our risk or predisposition of mental illness. One factor within our control is our diet. Diet is the most important factor affecting gut health - and gut health is directly linked to brain health and our moods. Psychotherapy, and or prescription drugs can be incredibly useful but a healthy diet underpins all of it. Let’s consider a few key supplements to incorporate into a healthy diet of whole foods:

"The nutrients we consume, as part of our diet, are critical for brain structure and function. And, as a result they have a profound impact on our mental health. Research literature suggests dietary improvement and nutritional interventions help reduce risk, and even arrest the progression, of certain psychiatric disorders. Clinical studies support the use of certain nutrients, which influence a range of neurochemical activities beneficial for treating mental health disorders" - Jerome Sarris, senior research fellow University of Melbourne

Top 5 Supplements:

Fish Oil (Essential Fatty Acids)

Offsets inflammation, reduces stress, enables better hormone balance, improves cognitive function, improves neurological pathologies such as mood and personality disorders, ADHD, bipolar disorder, autism, schizophrenia, depression, and anxiety - by correcting low levels of serotonin in the brain. Source a high quality fish oil.

Rx - 1-3 g of high quality EPA + DHA

Vitamin D

Boosts mood and energy, and similar to fish oil vitamin D influences neuropsychiatric outcomes for diagnoses such as mood and personality disorders, ADHD, bipolar disorder, autism, schizophrenia, depression, and anxiety. Supporting optimal vitamin D and essential fatty acids such as fish oil, can help optimize brain serotonin (the happiness hormone) levels and function. As a result, alleviates symptoms associated with mental health conditions. Vitamin D drops have a better absorption rate than oral tablets. Deficiency is very common - there is an epidemic of vitamin D deficiency. Test every 3-6 months, blood levels should be between 50-80 ng/ml

Rx - 2,000-5,000 iu per day

Magnesium

Critical for reducing stress, combatting fatigue, and aiding in sleep. Serotonin is dependent on magnesium. Lack of magnesium leads to excessive stress, elevated cortisol levels in the blood, inflammation, and inadequate levels of serotonin. Serotonin is one of the most important neurotransmitters influencing mental health. A large body of evidence supports the association between low serotonin levels and psychiatric disorders. Avoid chelates. Look for citrate, malate, glycerinate, or taurate. Take in the evening as it is a natural sedative. Deficiency is very common. Difficult to test as magnesium is stored in bone, muscle, and tissue - not in the blood. Test RBC magnesium. Levels should be between 5.6-6.8 mg/dl

Rx - 400-1,200 mg per day

Probiotics (Live Cultures)

Crucial for gut health, digestion, and detoxification which affects your whole body. Mounting research supports a strong correlation between gut health and mental health. 'Good' bacteria have been shown to mitigate depression and anxiety. Also, only when the gut is healthy and balanced, your body can effectively absorb all vitamins and minerals you consume. Look for: Lactobacillus acidophilus, NCFM, Bifidobacterium lactus B1-07 or HN019, Bacillus indicus HU36, Bacillus subtilus HU58, Lactobacillus rhamnosus HN001, Saccharomyces boulardii.

Rx - Live microflora bacteria twice daily

Vitamin B12

Boosts energy, regulates sleep, fights fatigue, improves hormone balance, and plays a crucial role in protecting your brain. B12 deficiency is associated with Alzheimers disease, depression, and other mood disorders.

Rx - 5,000 mcg sublingual methylcobalamin tablet per day

This form of vitamin B12 is biologically active and far more effective than oral tablets which get destroyed in the gut. Sublingual tablets bypass the gut and allow for optimal absorption. This vitamin is especially important for vegans, vegetarians, those taking medications, those who use anti-inflammatories, and for individuals who don't consume legumes, nuts, seeds, fish, meat, eggs, and dairy regularly. Deficiency is common.

Additional Notes:

Consult with your doctor first. These recommended supplements may serve as an adjuvant or preventative therapy for mental health disorders.

Supplements will never replace a healthy diet.

The more diverse your vegetable consumption, the more robust and diverse your gut bacteria and therefore the healthier your brain health.

I swear by this curated selection of supplements, and definitely notice an improvement in mood when committing to them daily.