Essential Nutrition to Your Mental health… FOOD IS MEDICINE

Top 10 global deficiencies and why you need to correct them. Today!

1. Omega-3 Fatty Acids (EPA/DHA)- modulate neuroinflammation, regulate neurotransmitter synthesis (serotonin and dopamine), support synaptic plasticity and neurogenesis, and reduce central oxidative stress through anti-inflammatory effects on brain cell membranes.​

• Their Deficiency is associated with increased risk of depression, anxiety, and impaired cognitive (reduced synaptic connectivity and increased neuroinflammation). Excess is rare from food, may cause bleeding disorders.​

• Food Sources: Fatty fish (salmon, mackerel, sardines, herring), Algae, seaweed (nori, spirulina), and ALA: Walnuts, Flaxseeds chia, Hemp seeds​

2. Vitamin D- functions as a neurosteroid influencing serotonin synthesis, dopaminergic system regulation, brain-derived neurotrophic factor (BDNF) production, neuroplasticity, neuroprotection while reducing neuroinflammation and oxidative stress.​

• Deficiency is linked to increased risk of depression, anxiety, seasonal affective disorder, and cognitive impairment. Excess (hypervitaminosis D) can cause hypercalcemia.​

• Food Sources: include Fatty fish (salmon, mackerel, trout), UV-exposed mushrooms, Fortified plant-based milks, Egg yolks

3. Iron- essential cofactor for tyrosine hydroxylase and tryptophan hydroxylase, enzymes critical for synthesis of dopamine, norepinephrine, and serotonin; iron deficiency impairs monoaminergic neurotransmission and reduces hippocampal neuronal survival.​

• Deficiency causes cognitive impairment, depression, anxiety, fatigue, and "brain fog" even without anemia. Excess causes oxidative damage and altered mood

• Food Sources: Lentils and legumes, Spinach and dark leafy greens, Tofu, Pumpkin seeds, Fortified cereals Consume with vitamin C to enhance non-heme iron absorption​

4. Magnesium- a natural NMDA receptor antagonist reducing glutamate excitotoxicity, facilitates GABA synthesis and receptor function, modulates serotonin production, and decreases presynaptic release of stress catecholamines (epinephrine/norepinephrine).​

• Deficiency is linked to anxiety, panic disorders, depression, insomnia, and heightened stress response due to GABAergic dysfunction and glutamate hyperexcitability. Excess from food is rare​

• Food Sources: Pumpkin seeds, Spinach, Dark chocolate, Almonds, Black beans

5. Zinc- modulates NMDA receptor function, activates TrkB receptors to promote neuroplasticity independent of BDNF, regulates monoaminergic neurotransmitter systems (serotonin, norepinephrine, dopamine), supports hippocampal neurogenesis, and modulates HPA axis stress response.​

• Deficiency associated with depression, anxiety, impaired stress response, reduced neuroplasticity, treatment-resistant depression. Excess can impair copper absorption.​

• Food Sources: Pumpkin seeds, Legumes (chickpeas, lentils, beans), Cashews and nuts, Whole grains (oats, quinoa), Tofu

6. B Vitamins (B6, B9/Folate, B12)- serve as essential cofactors in 1 carbon metabolism, methylation pathways critical for neurotransmitter production (serotonin, dopamine, norepinephrine), S-adenosylmethionine (SAM) production for methylation reactions, homocysteine metabolism, myelin synthesis; B12 deficiency disrupts DNA affecting gene expression.​

• Deficiency causes depression, cognitive impairment, elevated homocysteine (neurotoxic), impaired antidepressant response, and neuropsychiatric symptoms. B12 deficiency specifically causes neurological damage and altered neurotransmitter metabolism.​

• Food Sources: Folate: Leafy greens (spinach, kale), lentils, fortified grains, asparagus, broccoli (vegan/vegetarian). B12: Fortified nutritional yeast, fortified plant milks, eggs , nori seaweed, fortified cereals. B6: Chickpeas, potatoes, bananas, fortified cereals (vegan)

7. Selenium- cofactor for glutathione peroxidase, thioredoxin reductases providing antioxidant defense against oxidative stress in the brain, modulates serotonergic activity via monoamine oxidase regulation, normalizes HPA axis function reducing glucocorticoid-induced neurotoxicity, supports thyroid hormone production.​

• Deficiency correlates with increased susceptibility to stress-induced depression, oxidative brain damage, mood disorders. Excess (selenosis) causes toxicity; limit Brazil nuts to 1-2 daily.​

• Food Sources: Brazil nuts: (1-2 nuts/day), Whole grains (brown rice, oats), Sunflower seeds, Shiitake Mushrooms, Legumes (lentils)​

8. Iodine- essential for thyroid hormone (T3/T4) synthesis which regulates neurotransmitter production, brain metabolism, neurogenesis, neuronal migration, myelination, synaptogenesis, and cognitive function throughout lifespan; thyroid dysfunction from iodine deficiency directly impairs mood regulation.​

• Deficiency causes hypothyroidism leading to depression, anxiety, cognitive impairment, and developmental delays. Excess can trigger hyperthyroidism.​

• Food Sources: Seaweed (nori, kelp, dulse), Sea vegetables (moderate iodine varieties), Cranberries

9. Vitamin C- a cofactor for converting dopamine to norepinephrine, modulates dopaminergic and glutamatergic transmission, regulates catecholamine and acetylcholine vesicle release, provides antioxidant neuroprotection against oxidative stress and glutamate excitotoxicity, modulates cortisol stress response in adrenals.​

• Deficiency (including subclinical) associated with depression, cognitive impairment, fatigue, increased neuroinflammation, heightened stress reactivity. Excess rare from food; high-dose supplements may cause GI distress.​

• Food Sources: Bell peppers (red/orange), Strawberries, Broccoli, Citrus fruits (oranges), Kiwi fruit

10. Choline- A precursor for acetylcholine neurotransmitter synthesis essential for memory, learning, and cognitive function; supports cholinergic neuron integrity, regulates hippocampal neuroplasticity, maintains cell membrane phospholipid structure, modulates homocysteine metabolism reducing neurotoxicity.​

• Deficiency linked to cognitive decline, memory impairment, increased risk of neurodegeneration (Alzheimer's), hippocampal dysfunction. Excess may cause fishy body odor and hypotension.​

• Food Sources: Eggs (with yolk), Cruciferous vegetables (Brussels sprouts, broccoli, cauliflower), Shiitake mushrooms, Kidney beans/ legumes, Soybeans/tofu

Dr L’s Supplemental Protocols

Below are supporting plans guided by chief complaint, lab values and environmental factors that aim to optimize results. When combined with dietary changes, nutritional counseling, exercise and behavioral modifications, help re-build the body’s biological foundation so it can find balance again.