Mental Health
Whole-body brain health. Mental health isn't just "in your head"—it's influenced by gut bacteria, inflammation, nutrients, hormones, and lifestyle. Addressing root causes alongside therapy and medication can transform outcomes. The brain is connected to everything.
Contributing Factors
Neurotransmitter Imbalance
Serotonin, dopamine, GABA, glutamate. Need precursors and cofactors.
Brain Inflammation
Cytokines affect mood. Microglial activation. Hidden driver.
Gut Dysbiosis
Gut makes 90% of serotonin. Microbiome affects mood. Psychobiotics emerging.
Nutrient Deficiencies
B vitamins, D, magnesium, zinc, omega-3. Brain needs these to function.
Hormonal Imbalance
Thyroid, cortisol, sex hormones. All affect mood profoundly.
Blood Sugar Instability
Glucose swings cause mood swings. Hangry is real. Stabilize blood sugar.
Nutritional Support
Omega-3 Fatty Acids
EPA especially for depression. Brain is 60% fat. Anti-inflammatory.
Vitamin D
Receptors throughout brain. Low D linked to depression. Seasonal connection.
Magnesium
Calms nervous system. GABA support. Depleted by stress. Most are low.
B Vitamins
B6, B12, folate for neurotransmitters. Methylated forms for MTHFR.
Zinc
Modulates glutamate/GABA. Low zinc linked to depression. Often deficient.
Amino Acids
Tryptophan for serotonin. Tyrosine for dopamine. Building blocks.
Lifestyle Factors
Sleep
Non-negotiable foundation. 7-9 hours. Brain detoxes during sleep.
Exercise
As effective as medication for mild-moderate depression. BDNF release.
Sunlight
Morning light sets circadian rhythm. Serotonin production. SAD prevention.
Social Connection
Isolation is inflammatory. Oxytocin release. Human need.
Purpose
Meaning matters for wellbeing. Goals, contribution. Existential health.
Nature
Reduces cortisol. Improves mood. Even 20 minutes helps. Green exercise.