A varied wholefood diet is crucial, as nutritional deficiencies are strongly linked to poor stress tolerance and depression.

Main nutrients to focus on to support your mental health include:

Omega 3 essential fatty acids: Found predominantly in oily fish and seafood; omega 3 fats are an important nutrient for brain and nervous system health. People with depression have decreased omega 3 fats, particularly docosahexaenoic acid (DHA), in their cell membranes and brains. Omega 3 fats protect the brain via an anti-inflammatory action and promote healthy neurotransmitter signalling by maintaining cell membranes. They are beneficial in depression, improve the antidepressant effects of medication, and minimise negative side effects.

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Folate and B12: These B group vitamins, found in green leafy vegetables and red meat respectively, play an important role in brain and nervous system health. These nutrients indirectly facilitate the production of serotonin, dopamine and norepinephrine and studies show that supplementing with L-methylfolate, an activated form of folate, enhances the efficacy of both SSRIs and SNRI (serotonin and norepinephrine re-uptake inhibitors) antidepressants.

Magnesium: Found in nuts, seeds, red meat, whole grains and green leafy vegetables, magnesium is essential to brain and nervous system health. It is specifically indicated where anxiety is involved and significantly improves sleep, agitation and irritability in people suffering from depression. It also plays a role in cellular energy production and supplementing with magnesium helps to improve energy.

Zinc: Found in oysters, nuts and seeds, zinc is abundant in many areas of the brain (particularly the hippocampus) and acts as a structural component of many proteins important for brain health. People with depression have been found to have low blood zinc levels and supplementing with zinc has been shown to improve depression in clinical trials and animal studies. Zinc also improves the response to standard antidepressants.

Book in an appointment with our nutritionist Brooke Schiller to find out how we can support your journey to vibrant health.

Support and resources

If you, or someone you love are suffering from depression, help is available:
Lifeline – 131114, www.lifeline.org.au
Beyond Blue – 1300 224 636, www.beyondblue.org.au
Black Dog Institute – www.blackdoginstitute.org.au
RUOK – www.ruok.org.au
Headspace (youth mental health) – www.headspace.org.au