Research-Based Evidence of the Effectiveness of Nutritional Psychiatry

Numerous recent research studies have been conducted on nutritional psychiatry, suggesting our diet can significantly affect our mood, behavioral approaches, and cognitive function. Nutritional psychiatry is all about examining the interplay between diet and mental health or our psychological well-being. Therefore, we will present the research-based evidence that shows the effectiveness of nutritional psychiatry. Keep reading!

Nutritional Psychiatry

Nutritional Psychiatry (Mental Health Nutrition) is a relatively new field through which psychiatrists treat mental health disorders through nutritional interventions and explore the changes these interventions can make to an individual’s psychological health and well-being. By examining the relationship between a healthy diet and mental health, a nutritional psychiatrist helps individuals nourish their bodies by recommending a well-balanced, healthy diet that supports the brain, keeps it functioning smoothly, and promotes optimal mental health.

Epidemiological Studies

Epidemiological or observational studies are a great source of the most concrete evidence for a powerful connection between nutrition and psychological well-being. According to these studies, humans consuming a well-balanced, healthy diet are less likely to experience problems with their mental health. The most common mental health disorders include depression, anxiety, and schizophrenia. One study reported that research participants who consumed a Mediterranean diet were less prone (33%) to suffer from depression than people consuming a Western diet.

A systematic review and meta-analysis study published in The American Journal of Clinical Nutrition in 2014 reported the link between healthy nutrition and a reduced risk of depression. According to the study, the diet-depression relationship was more robust in participants who have experienced or were vulnerable to depression.

Intervention Studies

Although epidemiological studies have shown the effectiveness of nutritional psychiatry, several intervention studies have investigated nutritional changes and their effects on mental health. These studies show that nutritional interventions can improve mood by mitigating anxiety. As a result, these interventions play a vital role in enhancing cognitive function in people with psychiatric disorders.

A 2020 research study published in The Digestive Diseases and Sciences found that research participants following the recommended dietary changes and physical activities for a 12-week intervention period reported considerable improvements in their depression symptoms. This improvement was reported in those who were affected by major depressive disorder. Another study finding is that this intervention was highly effective than medication alone.

Another study, published in BioMed Central (BMC) in 2017, was conducted on participants who followed a 12-week dietary intervention to treat moderate to severe depression. According to the study results, major depression is a highly prevalent mental disorder that can be managed by effective and accessible dietary treatment. Researchers also found that the benefits of dietary changes could also extend to the management of common co-morbidities.

Mechanisms of Action

A wide range of possible mechanisms exists explaining how nutrition affects mental health. There is a possibility that the role of specific nutrients is pivotal in influencing mood and behavior. For instance, studies have found inflammatory effects of omega-3 fatty acids, which could mitigate depression symptoms. Vitamin B12, zinc, and folate are other nutrients that studies have found their link to psychological well-being.

Another possible mechanism is that the gut microbiome (human digestive-tract-associated microbes and the group of bacteria residing in the gut) contributes to mediating the nutrition’s effects on mental health. According to studies, mentally ill individuals often have a “bad” gut bacteria or microbiome. This condition may develop autoimmune disorders like thyroid problems, type 1 diabetes, rheumatoid arthritis, and more. The leading causes behind these may include unhealthy diet, use of antibiotics, and stress.

Effects of Unhealthy Diet on Mental Health

Numerous studies have been conducted so far on the effectiveness of healthy nutrition. All studies have concluded that consuming a healthy diet can help people mitigate the risk of various mental health disorders. This means an unhealthy diet can put humans at greater risk of different mental health conditions, including depression, anxiety, and schizophrenia, among others.  

It became clear that there is a close connection between our gut and brain. Basically, the gut produces neurotransmitters (chemical messengers responsible for enabling the body to function) that affect our mood and overall psychological well-being. Therefore, consuming a well-balanced and healthy diet is equally essential for our waistlines and brains.

Dietary Recommendations by Aven Harbor

Aven Harbor, a nutritional psychiatry clinic in Illinois, presents some valuable nutrition-related recommendations that may help you improve your mental health:

• Consume all seasonal fruits and vegetables.
• Prefer whole grains instead of refined grains.
• Add healthy fats to your daily nutrition, and the best sources of fats include nuts, avocados, and seeds.
• Avoid or at least limit processed foods, beverages rich in sugar, and extreme amounts of caffeine and alcohol.

If you are suffering from a mental health condition and taking medications, visit your physician regularly about how the diet you take could interrelate with your medications.

Besides these valuable recommendations, we also want to inform you about various things you can do to enhance your overall psychological well-being through a healthy diet and nutrition. Look at the following:

• Eat meals and snacks regularly throughout the day.
• Drink much water.
• Don’t skip meals.
• Take breakfast and don’t avoid it.
• Consume plenty of fiber.
• Sleep enough.
• Cope with stress.

Final Thoughts

We shared some research-based concrete evidence on the effectiveness of a healthy diet that can positively impact mental health and well-being. Avoiding a poor diet and consuming a healthy diet can help you cope well with mental health issues while reducing their effects and symptoms. 

The blog’s overall focus was on diet and nutrition, suggesting that nutritional psychiatry is of great importance in our lives. The field is all about examining the interplay between diet and psychological well-being. Therefore, nutritional interventions are effective, as proven by numerous studies, has become a more crucial part of the treatment regime of various mental health disorders.

If you are looking for a nutritional, holistic, or integrative psychiatry center in Chicago, Illinois, Aven Harbor is always available to help you. We offer both telemedicine and in-person appointments at our well-equipped downtown office. Contact us today!