The impact nutrient deficiency can have on mental health

BUFFALO, N.Y. — Have you heard the saying “gut brain?” It’s a real thing. Research is showing how nutrient deficiency is impacting mental health.

Here are the 16 top essential nutrients for brain health for both adults and kids, according to psychiatric nurse practitioner Daniel Breeyear.

Omega-3 Fatty Acids (DHA, EPA)

Role: Crucial for brain structure, synaptic plasticity and reducing inflammation
Sources: Fatty fish (salmon, sardines), flaxseed, walnuts, algae oil

Iron

Role: Required for oxygen transport and dopamine synthesis; deficiency linked to poor focus and fatigue
Sources: Red meat, spinach, lentils, fortified cereals

Zinc

Role: Neurotransmitter function, synaptic plasticity and learning
Sources: Pumpkin seeds, beef, chickpeas

Magnesium

Role: Calms the nervous system, regulates GABA, prevents overstimulation
Sources: Leafy greens, almonds, dark chocolate, legumes

Vitamin B6

Role: Cofactor in serotonin, dopamine, GABA synthesis
Sources: Bananas, poultry, fortified cereals

Vitamin B12

Role: Protects nerves, supports methylation and neurotransmitters
Sources: Meat, dairy, eggs, fortified plant milks

Folate (B9)

Role: Critical for DNA synthesis, methylation and serotonin regulation
Sources: Leafy greens, beans, liver, avocados

Vitamin D

Role: Regulates mood, immune system, and may protect against depression and neurodevelopmental disorders
Sources: Sunlight, fatty fish, fortified dairy or plant milks

Choline

Role: Builds acetylcholine for memory and attention, especially critical in pregnancy and early childhood
Sources: Eggs (especially yolks), liver, soybeans

Iodine

Role: Supports thyroid hormones, which are essential for brain development
Sources: Iodized salt, seaweed, dairy

Selenium

Role: Antioxidant function and thyroid regulation
Sources: Brazil nuts, tuna, whole grains

Chromium

Role: Enhances insulin sensitivity, stabilizing blood sugar for cognitive energy
Sources: Broccoli, grape juice, whole grains, green beans

Manganese

Role: Antioxidant enzyme (MnSOD), supports mitochondria and neurotransmitter synthesis
Sources: Whole grains, nuts, leafy greens

Calcium

Role: Supports neurotransmitter release, muscle contraction, and synaptic plasticity
Sources: Dairy, fortified plant milks, leafy greens

Phosphorus

Role: Essential for cell membrane structure, energy production (ATP), and cognitive function
Sources: Dairy, meat, legumes, whole grains

Copper

Role: Supports neurotransmitter synthesis and antioxidant function; protects brain cells
Sources: Shellfish, nuts, seeds, dark chocolate

Not having enough of these make us feel tired, irritable, show signs of ADHD, makes it tough to learn, causes poor focus and prevents overstimulation, according to Breeyear. He started studying and learning about the gut to brain connection during the COVID-19 pandemic. He breaks it down like this: First stress causes inflammation. Inflammation causes inhibition of neurotransmitters to be creative at adequate levels. He says therapy is great because it teaches people how to manage that stress.

But there’s more to it. It starts with looking at labels, then staying away from high processed foods. Breeyear says the further away we get from the ground, the air and the sea, the higher the inflammation levels. We are on what’s known as the SAD diet — the standard American diet. Our best way to combat that, he says, is education.

“It seems new and complex to people, but it’s really as simple as it gets,” Breeyear said. “You know, your body, your brain and nature are smarter than you are. We just think we just don’t realize that sometimes. So the things that you know, that are created naturally are really what we’re designed to mean.”

He says don’t discount vitamin D, especially upstate. It regulates mood, immune system, and may protect against depression and neurodevelopmental disorders. Madvash Madni is a pediatrician. She says this should be a whole family thing. It goes back to setting up that dinner plate masterpiece we’re taught as kids.

“Half of it is fruits and vegetables, lots of colors and lots of greens and, a quarter of it,” Madni said, “you want to have your protein. The animal proteins are the best to get, you know, the B vitamins and the iron and zinc, then the whole grain. not the refined grains, and then there should be some dairy.”

Madni says for picky eaters, get them involved in the meal-making process and offer choices. She adds you don’t have to give up junk food, but just make a one day a week special treat.

Healthy foods, though, can be expensive. Don’t discount frozen fruits and veggies, especially if you buy in bulk. Also, make sure you’re portioning correctly.

Here are some common nutrient deficiencies that Breeyear says are linked to mental health symptoms: