NUTRITION AND MENTAL HEALTH

Each thought, action and emotion involves communication between brain cells, triggered by chemicals called neurotransmitters. 

The body produces many neurotransmitters but three more commonly known ones are:    

• Serotonin – the “happy” neurotransmitter with low levels most commonly linked to depression       
• Noradrenaline – which stimulates our protective “fight or flight” response.  We produce more when we feel stressed or in danger to trigger the release of glucose from energy stores to fuel the body and brain for action   
• Dopamine – the “fun” neurotransmitter.  It is linked to pleasure, desire, ambition, addiction and sex drive.  Addictive drugs and alcohol exert their effects, in part, by dispersing increased amounts of dopamine in the body  

The body is constantly producing, recycling and breaking down neurotransmitters but problems occur when the body is unable effectively to do any one of those, resulting in too high or too low levels of any one neurotransmitter.  Symptoms may include low mood, anxiety, irritability, lack of focus or motivation, and hyperactivity.   

Nutrients (vitamins, minerals and amino acids) found in food provide the primary raw materials for the production and breakdown of neurotransmitters.  For example: 

• Serotonin is produced from the amino acid tryptophan.  The conversion from tryptophan to serotonin requires iron and vitamin B6.  
• Dopamine is produced from the amino acid tyrosine.  Iron is critical in the conversion from tyrosine to dopamine.
• Noradrenaline is broken down/inactivated by an enzyme that requires vitamin B2.       

There are 23 essential vitamins and minerals, and 8 essential amino acids. 

They work synergistically, that is they all work together, so we need every single one of them in sufficient quantities to support balanced neurotransmitter activity and optimal mental health.  Therefore, it is important to eat a full and balanced diet that provides us with a complete range of nutrients.   

I founded Back to Basics with the aim of educating people about how to eat a full and balanced diet to support their mental health.