What to eat to reduce the risk and/or symptoms of depression, anxiety, OCD, stress, bipolar, & schizophrenia
Food and nutrition play and important role in our mood, thinking, behavior, and emotions. The foods we eat appear to influence the chemical composition of our brains.
Extensive evidence suggests that, for some, food and diet could significantly impact your mental health and mood, even helping with symptoms or reducing the risk of developing mood disorders like depression, anxiety, Bipolar disorder, stress, and even Schizophrenia.
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Personal Background:
Sometimes, even if you know the science, you still don’t truly understand the impact until you experience it yourself. I am a registered dietitian, and I have personally seen my mood significantly improve after changing some aspects of my diet.
You see, I experienced a time of prolonged feelings of sadness after my son went through several medical conditions. In kindergarten, my son developed Pneumonia from the common cold virus. The Pneumonia caused a condition called Bronchiectasis. My son eventually had to have a lobe of his lung removed. Later he developed a condition called HSP.
My Health
Seeing my son suffer was not good for my health as well. I went through a season of sadness and became ill often myself.
Surprisingly, my sadness didn’t go away when my son got better. I felt like my son’s condition had taken away three years of our lives. For two weeks, I cried every day. This sadness felt different than what I should be feeling after my son was now doing so much better. Other symptoms started manifesting themselves as well. The dietitian in me wondered if my diet could be contributing to my mood and some other symptoms I had been experiencing.
I decided to be more intentional about the foods I ate, and do you know that ALL of my symptoms went away and my mood drastically improved! (You can read more of my story here).
The Best Diet for Mood
It has been well established that the Mediterranean diet reduces the risk of depression. Study after study show that a high antioxidant, Mediterranean diet is associated with a decrease risk for depression and depressive symptom; whereas a high fat, high sugar “western diet” is associated with an increased risk of depression (26.)
A review done by members of the International Society for Nutritional Psychiatry Research concluded that a diet high in whole foods, vegetables, fruit, fish, whole grains, lean meats, nuts, legumes, and low in processed foods is more likely to provide protection against mental disorders. (2). According to another review of 25 studies, those with higher quality diets are less likely to experience depression. (3.) High intakes of fruit, vegetables, and fish have been associated with a reduced risk of postpartum depression and postpartum anxiety as well.
According to the randomized controlled SMILES trial, participants who received Mediterranean diet counseling reported better emotional health compared to the control. Researchers also reported that diets high in red meats, refined grains, sweets, full fat dairy, butter, and potatoes and low in fruits and vegetables were associated with an increased risk of depression. (7, 9.)
Even More Research
A 2017 meta-analysis also found that diets high in fruits vegetables, whole grains, fish, and olive oil and low in fat, animal foods (besides fish), and antioxidants were associated with an decrease risk of depression (8). And yet another meta-analysis found that fruit and vegetable consumption reduced the risk of depression (23.)
In an 8-week case study, a 21-year old female suffering from ADHD, Bipolar Disorder, anxiety, and panic disorder saw improvements in mood, anxiety, hyperactivity, and impulsivity with micronutrient supplements. In fact, after one year of treatment, the participant went into remission from all mental illnesses (15.)
Blue Zones and Mood
The Blue Zones refers to areas in the world where people are living long, high-quality lives. These people living in the 5 Blue Zones have lower rates of chronic disease as well as less incidence of depression (19)
People in these Blue Zones have a common diet: high in vegetables, fish, legumes, fruit, nuts, whole grains, and olive oil.
The Western Diet and Mood
Several studies have found a link between depression and anxiety and the western-style diet. The western diet consists of energy-dense, pro-inflammatory, and ultra-processed foods with a high glycemic load. Western diets are also low in fiber.
One study looked at 8,964 participants and found an increase risk of depression associated with the western diet. The western diet may increase the risk of depression by inducing inflammation and oxidative stress, and by disturbing the gut microbiome balance and gut-brain interactions (26.)
A Note on Inflammation
Our bodies require acute inflammation to recover from injury and illness; however, chronic inflammation can contribute to a multitude of conditions and negatively impact the brain and even cause mood disorders. Unfortunately, this is when a vicious cycle begins. Inflammation increases the risk and/or exasperates depression and stress; and depression and stress exacerbates inflammation (17, 21.) The good news is an anti-inflammatory diet can greatly reduce chronic inflammation and conditions like depression and mood disorders. Inversely, pro-inflammatory diets can have a negative impact on our mood and brain.
Pro-inflammatory foods include refined sugar and ultra-processed foods. Refined sugar is a particularly pro-inflammatory food and should be limited to reduce inflammation. For those who are gluten and/or casein intolerant, these foods can have a negative impact on inflammation as well. Diets low in Omega-3; stress; lack of sleep; and excessive calories are pro-inflammatory as well (21.)
The Mediterranean style diet which is high in omega-3 and antioxidants is considered an anti-inflammatory diet. (16.)
General Nutrition and Mood: The Take home message
The take home message is that a growing body of evidence supports high intakes of fruits, vegetables, olive oil, nuts, fish, and whole grains; and limited consumption of meat, especially processed meat; commercial baked goods, trans fat, sugary desserts and drinks; and refined carbohydrates. This Mediterranean-style diet may reduce the risk of developing mood disorders and may improve depressive symptoms.
Now Let’s Take a Look at Some of The Specific Nutrients.
Antioxidants and Mood
Oxidative stress increases inflammation. Additionally, oxidative stress is inversely associated with mood disorders including depression and anxiety. Antioxidants reduces oxidative stress, inflammation, improve gut health, and have been shown to improve general mood and symptoms of depression as well as play a role in mental disorders. People with depression tend to have a lower antioxidant, fruit, and vegetable intake, according to research (22.) Some antioxidants include vitamin A, vitamin C, and polyphenols like the flavonoid quercetin.
A meta-analysis looked at 10 studies consisting of 227,852 participants and found an inverse association of fruit and vegetables intake and risk of depression. Studies also found that antioxidant levels are lower in adults with depression (27.)
Consistently eating an antioxidant-rich diet may help your mood overtime, and one study suggests that eating antioxidant-rich foods, especially fruits, may improve your mood immediately. In this study, children and young adults were given a flavonoid -rich blueberry drink. Their moods were assessed before and after the drink. The participants reported a more positive mood after the drink. Although these results are interesting, more research is needed to determine if antioxidants can improve moods this quickly (30.)
Polyphenols
Polyphenols and flavonoid polyphenols, particularly, have been shown to have anti-depressant effects in human trials. Green tea (a good source of polyphenols) has been associated with an decrease in the prevalence of depression. In fact, individuals who drank 4 cups or more per day had a 51% lower prevalence of depression compared to those who drank 1 cup or less per day (29.) The EGCG and L-theanine in green tea may also have a calming effect without making one feel drowsy. In fact, according to research, green tea may even improve alertness.
According to the Indian Journal of Psychiatry, patients with generalized anxiety disorders had significantly lower levels of the antioxidants Vitamin A, Vitamin C, and Vitamin E compared to healthy controls. After these patients were given supplements of these vitamins for 6 weeks, their anxiety and depression scores significantly improved. (29.)
Another study found that when people took vitamin C supplements before a stressful task, their cortisol (the stress hormone) levels returned to normal more quickly (29.)
Antioxidants and Schizophrenia
Oxidative stress may be one of the contributors to gray matter loss and thus cognitive impairment and functional impairment in patients with schizophrenia. It is known that antioxidants reduce oxidative stress in the body. In a review of 22 randomized controlled studies, researchers found psychotic symptoms were lower in those with schizophrenia who were consuming antioxidants along with their traditional medications (88.)
Omega-3 and Healthy Fats
As mentioned earlier, inflammation can increase the risk of depression, anxiety, and other mood disorder. Omega-3 is an anti-inflammatory healthy fat that reduces oxidative stress and has been shown to be helpful in major depressive disorders, bipolar disorders, anxiety, and general mood. This healthy fat may help regulate neurotransmitters, which can cause a calming or relaxing effect (28.)
Omega-3 and Depression
In a randomized controlled trial, 76% of children with endogenous depression who received psychotherapy with Omega-3 supplements achieved remission of their depression compared to only 56% who were taking the placebo along with therapy (10.)
Fish is one of the best sources of Omega-3 fatty acid. One review looked at 31 studies, which totaled 20,000 cases of depression and found fish consumption decreased depression symptoms. Other reviews had similar results. In one study, women who ate fish two times per week had a 25% lower risk of developing depression (27.)
One meta-analysis looked at 14 studies and found that Omega-3 levels were lower in participants suffering from depression compared to the controls. Moreover, the results showed that when patients who were suffering from depression took their prescribed antidepressants along with Omega-3 supplements, their symptoms of depression were significantly reduced compared to those who were taking their anti-depressants only. In a few studies, Omega-3 supplements even appeared as effective as anti-depressant medications for some individuals (27.)
Omega-3 and Anxiety
Studies have also shown an inverse relationship between Omega-3 and other healthy fats and anxiety disorders as well due to their calming effect (11, 24.) A rat study also showed an EPA-rich diet could decrease the risk of developing anxiety-like behavior (28.) In another trial, the researchers gave 22 substance abusers Omega-3 DHA and EPA for 3 months. The results showed a significant decrease in anger and anxiety scores compared to the placebo. (28.) Omega-3 may even help with event-related anxiety or anxiety caused by specific stressful situations. In a randomized double-blind controlled trial, omega-3 supplements were shown to decrease inflammation and anxiety in healthy young athletes when they were faced with a stressful major exam. (28.)
Omega-3 and Bipolar Disorder
In a randomized controlled trial, people with Bipolar Disorder who took Omega-3 supplements had longer periods of clinical remission compared to the placebo. This also suggests that Omega-3 may have some anti-depressant effects (28.)
In a review of 6 case-controlled studies, researchers found low Omega-3 levels in patients with Bipolar disorder. Moreover, the severity of manic symptoms was negatively associated with the amount of plasma levels of EPA Omega-3 (28.)
B vitamins: Vitamin B12 and folate
B vitamins, including vitamin B12 and folate, have been inversely associated with depression and anxiety in studies. (4) It has been well established that decreased levels of vitamin B12 is associated with a higher risk of depression. In fact, a severe deficiency in vitamin B12 can increase the risk of severe depression by 2-fold (27.) Let’s look at one of many example. In a case study published in Child Adolescent Psychiatry and Mental Health, a 16-year old boy diagnosed with mixed mood disorder with psychotic features was given Vitamin B12. (His treatment team had discovered he was deficient in vitamin B12). By week two of taking these supplements, the boy showed no psychotic features.
In some studies, Folic Acid deficiency is associated with increased rates of depression as well; however, the results from other studies have been mixed (27).
B Vitamins and Schizophrenia
Recent research supports that B vitamins may help reduce schizophrenia symptoms. Researchers have found that those taking supplements of vitamin B12, vitamin B6, pyridoxine, folate, and vitamin B9 along with their traditional medications had fewer schizophrenia symptoms.
Vitamin D and Mood
Vitamin D has been shown to possibly improve calming neurotransmitter levels and have beneficial effects in Major Depressive Disorder by protecting our brain from the depletion of dopamine and serotonin, Deficiencies in Vitamin D can increase the risk of mood disorders including depression and anxiety (20, 31)
One epidemiological study showed a vitamin D deficiency was associated with an 8-14% increase in depression and a 50% increase in suicide rates (28.) Sunlight, salmon, tuna, and cage-free eggs are good sources of vitamin D.
Zinc and Mood
According to research, zinc, which is essential for the brain, is inversely associated with anxiety and depression, including Major Depressive Disorder (5). In fact, deficiencies in zinc could increase your risk of mood disorder (20.) Animal proteins are good sources of zinc.
Magnesium and Riboflavin and Mood
Like zinc, Magnesium is essential for the brain and inversely associated with depression and anxiety (6) Deficiencies in Magnesium as well as Riboflavin have been linked to mood disorders as well (20.) Whole grains, nuts, seeds, avocados, and dark chocolate are good sources of Magnesium. Almonds, asparagus, and fortified foods are good sources of Riboflavin.
Tryptophan and Mood
Although research is conflicting, some studies show Tryptophan may also help with anxiety disorders (27.) According to research, Tryptophan may not help with mood on it’s own, but may be able to boost serotonin (a happy hormone) levels and thus mood when eaten with a carbohydrate-rich food. For tryptophan to work, this amino acid must first be absorbed; unfortunately, tryptophan must compete with other amino acids to be absorbed. Carbohydrates promote amino acid absorption; therefore, may improve the absorption of tryptophan.
Sources of tryptophan include eggs, cheese, soy, salmon, nuts and seeds. Salmon and cage-free eggs are also good sources of omega-3 and vitamin D. Nuts are a good source of fiber and antioxidant as well.
Gut Health and Mood
More and more studies are finding that gut health may play a huge role in our overall health. In fact, evidence suggests that gut health can impact our immune system, mood, food sensitivities, seasonal allergies, asthma, and autoimmune diseases, just to name a few. Studies show that Probiotics (good bacteria), specifically, may help reduce anxiety and stress. (27)
According to The Yale Journal of Biology and Medicine, over the past decade, research has shown that gut health appears to affect symptoms of depression and anxiety (92.) Gut dysbiosis has been associated with depression, Parkinson’s Disease, Schizophrenia, Autism Spectrum Disorder, and ADHD (83). But why does the gut have such an effect on the brain? The gut-brain axis is a term used to describe the connection between the gut and the brain. The vagus nerve sends signals between the intestines and the brain. Ninety-five percent of serotonin, the neurotransmitter that helps regulate mood, sleep, appetite, and pain, is found in the gut (16). Furthermore, fructose malabsorption in the gut has also been linked to depression and mood disorders. On top of the other benefits, a balanced gut also helps decrease inflammation, which can effect mood in and of itself.
In mice studies, mice who received probiotics were more calm and relaxed than mice who didn’t. Human studies have shown promise as well. In a randomized, double-blinded, placebo-controlled trials, probiotics, especially Lactobacillus and Bifidunactera, significantly reduced symptoms of depression, anxiety, and stress (93, 94, 95, 96, 97, 98, 99.)
Specific probiotics that have been studied and shown to help with mood disorders include Lactobacillus acidophilus, Bifidobacterium adolescentris, and Lactobacillus reuteri (18, 26.)
Fiber
“Good” bacteria feeds on fiber; therefore, fiber is important for gut health and mood. Diets high in fiber are associated with decreased risk of depression (25.) Fiber-rich foods include whole grains, beans, and many seeds, fruits, and vegetables.
Nutrient-Dense Carbohydrates
While refined carbohydrates can have a negative impact on our mood, long term; Nutrient-dense carbs, such as whole grains can boost mood. These healthy carbohydrates prompt the brain to make more serotonin and stabilizes blood sugar levels. Research suggest that eating carbohydrates may help tryptophan get into your brain. Tryptophan is the precursor for serotonin, a happy hormone.
Specific Foods, Herbs, and Spices
Black Tea, Green Tea, and Matcha Green Tea
All three of these teas contain L-theanine and are good sources of antioxidants. We have established earlier how helpful diets high in antioxidants can be with regards to mood. Green tea (a good source of polyphenols) has been associated with a decrease in the prevalence of depression. In fact, individuals who drank 4 cups or more per day had a 51% lower prevalence of depression compared to those who drank 1 cup or less per day (29).
Caffeine, also found in tea, has been associated with reduce depressive-like behavior as well. One study looked at black tea and found that 4 cups daily for 6 weeks reported feeling calmer and had lower levels of cortisol after a stressful situation (29).
*Dietitian’s Pick: My favorite green tea brands are Tazo Zen Green Tea and Bigelow Green Tea.
Dark Chocolate
Dark chocolate is delicious , decadent, and rich in antioxidants and serotonin and has been shown to even act as an antidepressant (30).
*Dietitian’s Pick: My favorite dark chocolate treats are The Skinny Dipped Almond Super Dark + Sea Salt.
Fruits and Vegetables
Fruits and vegetables are a good source of antioxidants, fiber, vitamins, and minerals, and research including a meta-analysis found that fruit and vegetable consumption reduced the risk of depression (23.)
Nuts and Seeds
Nuts and seeds have a lot of anti-depressant and anti-stress nutrients going for them. They are a good source of anti-inflammatory antioxidants and healthy fats. They are also a source of tryptophan, which is a precursor for serotonin (the happy hormone). Studies suggests that adding nuts to your regular diet may improve depressive symptoms for some (26).
Dietitian’s Pick: I love Emerald’s Nuts 100 calorie packs. They are perfect pre-portioned snack packs to grab when you are on the go.
Salmon
Salmon is a great source of vitamin D and Omega-3. According to research, both of these nutrients may have beneficial effects on mood. In one study, people who ate salmon 3 times per week for 5 months reported less anxiety than those who ate chicken, pork, or beef. Measurable anxiety-related conditions like heart rate even improved in these participants (32).
Dietitian’s Pick: I look for wild caught packets when I want a no fuss lunch. My favorite is The Safe Catch Wild PACIFIC Pink Salmon, Mercury Tested.
Tart Cherries (Melatonin Source)
Evidence suggests that Melatonin supplements help with sleep (128). Since lack of sleep may worsen mood disorder symptoms including depression and stress, melatonin supplements may be beneficial (129, 130, 131). Tart cherries are a good source of Melatonin. According to studies tart cherry juice may improve sleep (132).
Sage
There are two types of Sage (common sage and Spanish sage) that may help with mood and calmness. Two small studies showed that both the common sage and Spanish sage may improve mood, memory, and metal performance (1, 107) In a double-blind, placebo-controlled study, common sage appeared to improve mood and memory in young participants. In this study, sage led to improved ratings in mood and anxiety as well as improved cognitive performance. (110)
Rosemary
Several studies report an antidepressant effect of Rosemary, and one study showed an increase in speed of memory from taking dried Rosemary Leaf powder (105,109). Another study showed that taking rosemary 2 times a day for 1 month significantly lowered anxiety and depression levels and improved memory and sleep quality among college students compared to a placebo (106). Another 2 month study found that industrial workers who drank a rosemary water mixture reported feeling significantly less “burnt out” (108).
Garlic
In a 2020 study, garlic was shown to improve anxiety and depression in rats; however more studies are needed, especially more human studies (111).
Hydration
Even just mild dehydration can cause changes in mood and increase irritability and restlessness. (27). So remember to stay well hydrated by drinking fluids throughout the day.
Foods to Only Eat On Occasion
Evidence suggests that refined carbohydrates, sugar, and ultra-processed foods may all have a negative impact on mood. Sugar and sugar sweetened beverage intakes are associated with a higher risk of depression. Sugar may increase the risk by increasing oxidative stress and altering your “happy” hormone levels. One study found that children who consumed sugar soft drinks for 1 time/week or more had significantly higher depression scores. Another study found similar results when participants consumed over 2 cups/day (27).
Do you have a food sensitivity?
Changing your general diet can potentially significantly improve your mood. However, some people who have food sensitivities and intolerances may need to take it a step further. In fact, hypersensitive reactions to food appears to be a risk factor for anxiety and depression (112). Among people with food sensitivities, some have always had food sensitivities and allergies, while others can become sensitive to foods by eating one food too often. For these individuals, temporarily eliminating foods in which they are sensitive can help improve mood and mood disorders including schizophrenia. One study found that when people with schizophrenia who also were gluten intolerant omitted gluten, their schizophrenia symptoms significantly improved.
The Elimination Diet or A Varied Diet
Usually you can eliminate the foods you are sensitive to while simultaneously eating the mood supportive foods to help improve your mood. Sometimes, after you have given your body a break from these food sensitivities, you can often add the foods back into your diet as part of a VARIED diet. Variety is key so that we do not overeat them again. Others will find that they will have to continue eliminating a food to continue reaping the mood benefits.
Gluten is an example of a food Americans could be eating too often, which may be one reason some are becoming sensitive to gluten. In the American diet, we are not getting much variety when it comes to grains. We eat pasta, sandwiches, wraps, pizza, and buns…all made from wheat! So perhaps we should aim for a variety of whole grains instead of only whole wheat. So, for one meal maybe we could eat a whole wheat pasta. Then, the next meal we could change it up by eating brown rice, quinoa, or oats.
Common Food Sensitivities and Intolerances
The Most Common food sensitivities and intolerances are gluten, dairy, soy, yeast, corn, eggs, nuts, histamine, FODMAPS, nightshade vegetables, cruciferous vegetables. As you can see, some of these foods are also full of extremely beneficial nutrients so we only want to permanently eliminate a food if you discover you are sensitive to it.
You can find out more about eating a gluten free, dairy free diet in The Nourishing Meal Builder: The Gluten Free, Dairy Free Edition.
Exercise
Exercise can boost someone’s mood almost immediately. Physical activity produces “happy” chemicals called endorphins so exercise is one of the quickest ways to give yourself a mood boost.
Mindfulness
Most studies, Meta-analysis’, and reviews, including randomized controlled trials all seem to come to the same conclusions. Incorporating mindfulness practices, programs, or interventions decreases chronic stress as well as reduces anxiety, depression, and schizophrenia symptoms for some (113, 117, 118 ,119). Moreover, in one study, mindfulness meditation reduced frequency of delusions and hallucinations in people with schizophrenia over time( 117). A meta-analysis of 10 studies found that mindfulness meditation was beneficial with people with schizophrenia(118). This meta-analysis also discovered group formatted mindfulness programs were most beneficial. Another systemic review showed similar results.
If you are experiencing any of these conditions, I encourage you to talk with your doctor about incorporating more mindfulness into your life. You can also learn some simple mindfulness techniques, including mindful eating techniques, in the book, The Nourishing Meal Builder.
Sunlight
Have you ever noticed how your mood often seems to improved when you spend a little time outside? Turns out, there is some science behind those good feelings. Sunlight is one of the best sources of Vitamin D, and remember deficiencies in Vitamin D can increase the risk of mood disorders including depression and anxiety (20, 31)
Food vs. Supplements
Some of the studies discussed in this post looked at the benefits of taking a nutrient in the form of a supplement. While I take an optimistic approach with food and their benefits, I am more cautious with supplements for two reasons. One, they can be expensive, and two, we can take too much and become toxic. Some supplements can negatively interact with medications. Always talk with your doctor before taking supplements.
In the case of food, however, even if the research is preliminary and conflicting as far as a particular benefit; if the food is generally healthy, why not incorporate it in our diets?
With that being said, I do want to be thorough and talk about what research says about specific supplements as well.
Supplements and Mood
Chamomile
Chamomile has been used as a calming herb by many for years, but what does the science say? Turns out, Chamomile many have antidepressant activity in anxious stressed people. Chamomile has anti-inflammatory and antioxidant effects, both of which promote a positive mood. Several studies have associated chamomile with anxiety relief. In fact, studies have shown that people with general anxiety disorder or depression experienced significantly less symptoms of anxiety after consuming chamomile (33, 35, 36).
Dietitian’s Pick: My favorite is the Tazo Chamomile Tea.
CBD
CBD may have anti-anxiety and anti-inflammatory properties, and small preliminary studies suggest that CBD supplements may help reduce the frequency of hallucinations and delusions in individuals with schizophrenia. In fact, some research suggests that taking daily CBD for 4 weeks improves psychotic symptoms.
In a double-blinded, placebo-controlled human study, CBD appeared to reduce anxiety during stressful situations like public speaking. Research showed that taking 400-600mg may improve anxiety associated with public speaking (100). According to a mice study, CBD also may have antidepressant-like effects (104).
CBD Case Study
Now let us look at a case study. For this case study, the researchers treated a young girl who was experiencing PTSD with CBD. After beginning the CBD therapy, the young girl’s anxiety and sleep improved (101). Other human trials have shown improved PTSD symptoms in individuals taking CBD (103).
In one review, researchers looked at preclinical evidence, human trials, clinical studies, and epidemiological studies, and found that CBD appeared helpful for anxiety disorders, panic disorders, social anxiety disorders, OCD, and PTSD when CBD was taken in acute situations. According to this review, more research is needed to determine if ongoing CBD therapy is helpful (102).
Star Anise
Some preliminary evidence suggests that Star Anise may have antidepressant effects, but more studies are needed (1)
N-acetyl Cysteine (NAC)
N-acetyl Cysteine (NAC) may be helpful with Bipolar depression, OCD, and addiction recovery. NAC may also have a positive impact on the symptoms in individuals with Schizophrenia (88).
Ashwagandha
Some preliminary evidence indicates that Ashwagandha may improve symptoms of stress, anxiety, and bipolar disorder (120, 122) A word of caution, however; Ashwagandha has been associated with temporary liver injury (121).
Creatine
Creatine may be helpful for Major Depressive Disorders (123). Although the research is minimal, preliminary research suggests that taking creatine for 8 weeks improves the effects of an antidepressant drug in women with major depressive disorder (124).
St. John’s Wort
St. John’s Wort may be helpful for mild to moderate depression and may reduce symptoms of anxiety and PMS when compared to a placebo. However, most studies have not looked at the benefits of St, John’s Wort long term. Also, researchers found no evidence that St. John’s wort helped with severe depression (125).
Rhodialia, Holy Basil, and Lemon Balm
Rhodialia, Holy Basil, and Lemon Balm are considered adaptogens and have shown some promise in preliminary studies when it comes to improving mood and stress levels, and a systemic review of 24 studies revealed that Holy Basil helped reduce symptoms of stress in all of the studies (126, 127, 128, 129, 130). Remember you should talk with your doctor before taking supplements .
A Note on the Research
In this post, I tried to give you a short overview of what studies are saying. To keep the post as simple as possible and a reasonable length, I didn’t go into extensive details about each research article. Each article has their own strengths and weaknesses and some are stronger than others. The strongest research will be double-blinded, controlled, randomized studies done on a large population of HUMANS. If a study doesn’t meet these standards, it doesn’t mean you throw the data out. It means that the results are interesting and indicate more research should be done on the subject. The more studies that repeat a result, the more promising the findings are.
This variety of strengths of the research, is the reason why I take an optimist view when it comes to eating healthy foods that may have a specific mood benefit and am more cautious about taking supplements.
Be Aware of Potential Bias in Others and Yourself
We are all bias. Researchers are bias and people who interpret the research are bias. I know that because of my son’s medical history, I am going to be bias towards the positive benefits of nutrients. It helps to be aware and acknowledge your bias so that you can look out for it.
Eating For An Optimal Mood: A Quick Reference
- Eat a Mediterranean-Style diet rich in antioxidants, fiber, Omega-3, vitamin B12, and zinc.
- Include whole foods, vegetables. fruits, whole grains, olive oil, fish, nuts, seeds, dark chocolate, green tea, and lean meats (if not a vegetarian)
- Limit sugar, ultra-processed foods, and refined carbohydrates.
- Eat probiotic-rich foods
- Consider incorporating Tart Cherries (for sleep), and Herbs like sage, rosemary, and garlic into your diet.
- Avoid foods in which you are sensitive or intolerant.
- Stay Hydrated.
- Incorporate mindfulness practices and exercise into your daily life.
- Check with your doctor before adding supplements. Possible beneficial supplements include Chamomile and CBD
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About Lacy Ngo and Mindfulness in Faith and Food, LLC
Lacy Ngo, MS, RDN is a registered dietitian and owner of Mindfulness in Faith and Food, LLC. Mindfulness in Faith and Food, LLC focuses on how to live your healthiest, happiest, most meaningful life through faith-based mindfulness and evidence-based nutrition.
Ngo is nationally known as one of the top experts in faith-based mindfulness and nutrition and also the author of several books including, 18 Weeks to a Healthier, Happier, More Purposeful Life, Mindfulness in Faith and Freezer Meals, and The Nourishing Meal Builder. You can also find evidence-based nutrition articles, recipes, convenient healthy snack lists, and faith-based mindfulness techniques on her blog, Mindfulness in Faith and Food.
Copyright © 2020 Mindfulness in Faith and Food, LLC.
