You may be doubtful that reversing cognitive decline and dementia is even possible.
I used to be too.
But I want to point you to an amazing study published in the Aging Journal.
Read more20 Nutrient Deficiencies Proven to Cause Depression
Being depressed doesn’t mean you’re weak.
It’s not a defect in your personality.
As I’m sure you know, it’s often caused by physiological changes in your body and brain.
So you need to think of it like any other illness.
If you have a broken bone, you need to wear a cast to stabilize the bone while it heals.
And if you have depression, you need to be kind to yourself, as you seek and address the underlying root causes.
The good news is that you’re not powerless.
I used to think that I’d be depressed forever.
That my depression was simply genetic, and I couldn’t do anything about it.
In fact, I accepted that notion for a while.
I felt defeated and hopeless, and thought I'd feel that way for my entire life.
I told myself I’d simply have to rely on drugs to survive because that’s just “how I’m wired”.
But then one day, I changed my mind and decided that I’d had enough.
And I was actually going to get to the bottom of it instead of just accepting it.
I took action and searched far and wide for safer and healthier solutions to deal with my depression.
I came across a lot of different research and therapies.
I wasn’t sure if they would work, but then they did.
And I overcome my depression for good.
One of my most important discoveries was that nutrient deficiencies can make your depression worse.
And they could even be the root cause of it.
It made so much sense.
But why hadn’t anyone ever brought it up?
I delved deeper into the scientific literature, and I found MANY nutrient deficiencies that can contribute to depression.
I started increasing my intake of them.
And I got better.
Much better.
This new post includes 20 nutrient deficiencies that could be making you feel depressed.
Read on to learn more.
Vitamin Deficiencies That Can Cause Depression
1. Vitamin B12
“Lack of understanding of B12 is one of the greatest tragedies of modern medicine.”
Having sufficient levels of Vitamin B12 is necessary for optimal brain and mental health.
Unfortunately, a deficiency is very common, especially in older individuals and vegetarians and vegans.
And even if you eat meat and you’re young, you may still have a deficiency.
Poor gut health and even psychiatric medications can cause a deficiency.
In fact, it’s estimated that almost 40% of Americans are deficient today.
Numerous studies have shown that having a deficiency in Vitamin B12 leads to symptoms of depression (16-22).
And B12 levels tend to be significantly lower in people who are depressed (13).
In one study, subjects with Vitamin B12 deficiency were 2 times as likely to be severely depressed as non-deficient subjects (15).
Even a mild decrease in B12 levels is associated with mood disturbances (14).
Luckily, there are steps you can take if you’re deficient.
Vitamin B12 is found primarily in animal foods, and beef liver is an excellent source. I take beef liver capsules because I don’t like the taste of liver.
You may also want to supplement with Vitamin B12 because studies show that B12 supplementation significantly lowers homocysteine levels and reduces depressive symptoms (23-24).
If you decide to supplement, avoid the semisynthetic version of B12 (cyanocobalamin) and instead take the methylated form (methylcobalamin or methyl-B12).
Methyl-B12 is better absorbed and more biologically active.
2. Vitamin D (and Vitamin K2)
Vitamin D is a fat-soluble vitamin that your skin synthesizes when exposed to the sun.
Every tissue in your body has Vitamin D receptors, including the brain, so a deficiency can lead to costly physiological and psychological consequences, including depression.
Researchers have found a very strong link between Vitamin D deficiency and depression (27-28).
The lower your Vitamin D levels, the more symptoms of depression you are likely to have (35).
Unfortunately, reports indicate that Vitamin D deficiency is widespread and a major health problem globally (25).
Researchers estimate that 50 percent of the general population is at risk of Vitamin D deficiency (26).
It’s best to get your Vitamin D by going outside and getting sunlight.
It’s especially important to make sure you get some sunlight in the morning to set your circadian rhythm.
But most people still don’t get enough Vitamin D from the sun, especially during the winter.
That’s why I recommend taking a Vitamin D supplement.
Research does show that taking a Vitamin D3 supplement is effective at reducing symptoms of depression and seasonal affective disorder (29-31).
This is likely because Vitamin D increases the production of numerous neurotransmitters, including serotonin, dopamine, norepinephrine and epinephrine (32-34).
It's important to test and monitor your Vitamin D levels before and after supplementing with it.
Lastly, if you decide to supplement with Vitamin D3, you should consider taking it with Vitamin K2.
A recent study found that Vitamin K2 reduces depression in animals (36).
And Vitamin K2 is known to improve brain function in humans (37-38).
3. Vitamin B6
Having a deficiency in Vitamin B6 can also contribute to your depression.
It’s a key nutrient that supports your entire nervous system.
It can boost your mood because it plays a key role in the production of neurotransmitters in your brain, including serotonin and dopamine. It also lowers homocysteine.
Research shows that people with depressive symptoms tend to have low levels of Vitamin B6 (85-87).
A Vitamin B6 deficiency also contributes to chronic inflammation, which is one of the main underlying root causes of depression (88).
Fortunately, consuming more Vitamin B6 can help.
One study found that women that eat more foods containing Vitamin B6 have a lower risk of depression (89).
Some of the best food sources of Vitamin B6 include potatoes, bananas and chicken.
But supplementation is often necessary to see quick improvements.
One study found that supplementing with Vitamin B6 can reduce depressive symptoms by lowering homocysteine levels (90).
When I took antidepressants for depression, multiple functional and integrative doctors suggested I supplement with Vitamin B6.
This is because these medications can actually further deplete Vitamin B6, increasing depression in the long run.
Vitamin B6 is included in the Optimal Zinc supplement.
4. Vitamin C
Having low levels of Vitamin C can also make you feel depressed.
Researchers have found that poor Vitamin C status is associated with increased symptoms of depression (105).
Animal research also shows that a Vitamin C deficiency can lead to low levels of dopamine and serotonin in the brain, which causes mice to act depressed (106-107).
As you probably know, Vitamin C can be found in foods such as peppers, citrus fruits, green leafy vegetables, broccoli, tomatoes, and berries. These foods are included in my Free Grocery Shopping Guide for Optimal Mental Health.
In addition to getting Vitamin C from fruits and vegetables, I take at least 500 grams of this Vitamin C every day.
I’ve experimented with taking up to 10 grams daily, and it definitely improved my mood and reduced my stress levels, especially when I was coming off antidepressants.
Research backs this up, showing that supplementing with Vitamin C can actually improve mood in both unhealthy and healthy individuals (95, 102-103).
Various other studies show that Vitamin C supplements reduce stress and anxiety and decrease the severity of depression (96-101, 104).
Studies even show that Vitamin C can increase the effectiveness of antidepressants (108-109).
5. Folate
Folate (Vitamin B9) is an essential B vitamin that plays a key role in methylation, one of the most important processes in your body and brain for optimal energy and nervous system function.
Researchers have found that if you are depressed, you likely have lower levels of folate circulating in your blood, and people with low blood folate are at greater risk for developing depression (55-56).
Good dietary sources of natural folate include:
Leafy greens
Asparagus
Broccoli
Cauliflower
Strawberries
Avocado
Beef liver
Poultry
These foods are included in my Free Grocery Shopping Guide for Optimal Brain and Mental Health.
However, eating folate-rich foods sometimes isn’t enough. In fact, many people do not get enough folate from food because cooking and food processing destroy natural folates (54).
And supplementation is often needed.
In one study, patients with depression took methylfolate for 6 months, and they witnessed a significant improvement in their depressive symptoms (57).
Researchers have even suggested that folate supplementation should be a first-line treatment for depression (58).
Methylfolate can be effective at treating depression because it helps lower homocysteine levels, helps produce serotonin and dopamine, and stimulates serotonin receptors in the brain (59-62).
6. Thiamine
Thiamine, also known as Vitamin B1, is an essential water-soluble nutrient that cannot be made by the body.
It’s used in nearly every cell in the body and especially important for supporting energy levels.
It’s also required by nerve cells and other supporting cells in the nervous system (167).
Research shows that lower levels of Vitamin B1 are associated with a higher prevalence of depressive symptoms (168).
Vitamin B1 deficiency is also known to lead to irritability and symptoms of depression (170).
Some doctors and researchers believe that postpartum depression is sometimes simply a Vitamin B1 deficiency (169).
Luckily, consuming more Vitamin B1 can help.
A randomized, double-blind clinical trial found that Vitamin B1 supplementation reduces symptoms of depression within 6 weeks (171).
And another concluded that Vitamin B1 supplementation improves mood, reduces brain fog, and speeds up reaction time (172).
In fact, researchers have even found that subjects’ mood improves if the amount of Vitamin B1 in their blood increases, and that the opposite occurs if the amount of Vitamin B1 in their blood decreases (173).
Healthy food sources of Vitamin B1 include green peas, beef liver, asparagus, pecans, spinach, sunflower seeds, macadamia nuts, oranges, cantaloupe and eggs.
These foods are included in my Free Grocery Shopping Guide for Optimal Mental Health.
7. Riboflavin
Riboflavin, also known as Vitamin B2, plays a key role in energy metabolism throughout your entire body.
As a result, a Vitamin B2 deficiency can affect the entire body, leading to low energy, weight gain, and depression.
In fact, lower levels of Vitamin B2 have been found in people with depression (91).
Researchers have also found that Vitamin B2 consumption decreases risk of postpartum depression (92).
Healthy food sources of Vitamin B2 include pastured eggs, leafy vegetables, beef liver, mushrooms, sunflower seeds, and almonds.
These foods are included in my Free Grocery Shopping Guide for Optimal Mental Health.
If you’d like, you can also supplement with Vitamin B2.
Studies show that supplementing with Vitamin B2 helps lower homocysteine and reduces depressive symptoms (93-94).
Vitamin B2 is included in the Optimal Zinc supplement.
8. Inositol
Inositol is a naturally-occurring molecule found in nearly all plants and animals. It plays a key role in various biological processes.
The brain has the highest concentration of inositol, where it plays an important role making neurotransmitters (124).
Inositol can be found in many foods, particularly fruit, especially cantaloupe and oranges (125).
It used to be considered a B Vitamin, called Vitamin B8. But it currently is no longer considered an essential nutrient because your body can produce inositol from glucose (126).
But I’m including it in this list anyway because individuals with depression have very low levels of inositol in their brains (127-129).
And inositol supplementation has been shown to increase inositol levels and help treat depression (130, 132).
It can also reduce symptoms of depression in women with premenstrual syndrome and premenstrual dysphoric disorder (131, 133).
It’s even been shown to help patients who have discontinued their antidepressant medication (134).
I took high doses of inositol powder when weening off psychiatric medication.
Check out my full post about inositol to learn more about the benefits.
Fun fact: Inositol is also used as a stand-in for cocaine in television shows and movies.
9. Coenzyme Q10
Coenzyme Q10 (CoQ10) is a coenzyme and antioxidant located primarily in the mitochondria. It has numerous known health benefits and plays a critical role in producing energy for the body.
CoQ10 is produced within the body, but it’s also found within food and can be supplied to the body through food or supplementation. It resembles a fat-soluble vitamin.
Meat and fish are the richest sources of dietary CoQ10, including beef, pork, chicken heart, and chicken liver. Nuts and some oils also contain some CoQ10 (110).
Research shows that CoQ10 levels are reduced in people with depression and chronic fatigue (111).
One study also found that CoQ10 regulates serotonin levels and depressive symptoms in fibromyalgia patients (117).
CoQ10 supplementation has also been shown to improve fatigue and reduce depression symptom severity (112-114).
It also displays antidepressant-like activity in animals (115-116).
Mineral Deficiencies That Can Cause Depression
10. Magnesium
Magnesium is a vital mineral that participates in more than 300 biochemical reactions in your body.
Unfortunately, a lot of people are deficient in magnesium today.
This is a shame because magnesium is absolutely essential for the proper functioning of your nervous system and optimal neurotransmitter activity.
Research shows that low magnesium levels contribute and worsen many neuropsychiatric problems, including depression (42).
In fact, researchers have found that people with depression have lower magnesium levels than healthy people (49).
They’ve also found a significant association between very low magnesium intake and depression (43).
On top of this, animal research shows that removing magnesium from their diet results in depressive-like symptoms (50).
So if you’re struggling with depression, it’s very important to make sure you’re getting enough magnesium so that you don’t have a deficiency.
Luckily, there are a number of ways to do this.
First, make sure you’re eating magnesium-rich foods on a regular basis, including:
Spinach
Chard
Pumpkin seeds
Almonds
Avocado
Dark chocolate
Bananas
These foods are included in my Free Grocery Shopping Guide for Optimal Mental Health.
Epsom salt baths are another great way to increase your body’s intake of magnesium.
I also highly recommend a high-quality supplement that includes magnesium.
Magnesium is included in this supplement.
A number of studies have concluded that magnesium supplementation can reduce depressive symptoms in humans – sometimes within 7 days (44-48).
Since most people are deficient, magnesium is one of the three supplements that I think everyone should be taking.
11. Zinc
Zinc is an essential mineral for mental health.
Like magnesium, it plays a key role in neurotransmission and nervous system functioning.
Mounting evidence suggests a link between zinc deficiency and the development and severity of depression (66-68, 76).
Depressed patients tend to have lower levels of zinc. And as their zinc levels drop, their depressive symptoms get worse (81-84).
Unfortunately, it’s estimated that 2 billion people in the world are deficient in zinc, and several studies show that even subclinical deficiency of zinc impairs brain function in children and adults (63-65).
So, if you struggle with depression, it’s quite possible that you’re deficient, and you’ll definitely want to optimize your zinc levels.
Some of the best food sources of zinc include:
Oysters
Grass-fed beef
Pumpkin seeds
Cashews
Mushrooms
Spinach
These foods are included in my Free Grocery Shopping Guide for Optimal Brain and Mental Health.
However, if you’re deficient like I was, I recommend taking a high-quality zinc supplement, at least for a short period of time.
A meta-analysis and several studies have concluded that zinc supplementation has antidepressant effects and significantly reduces symptoms of depression. One way it improves mood is by significantly increasing BDNF levels (69-75, 77-80).
I created and take the Optimal Zinc supplement to make sure my zinc levels are optimal.
Check out my previous post all about zinc if you’re interested in discovering more steps you can take to increase your zinc levels.
12. Iron
Iron is a trace mineral found in every living cell in our bodies.
It carries oxygen to all parts of your body, and low levels can leave you feeling tired, pale, irritable and foggy.
Sounds like depression doesn’t it?
Several studies show that iron deficiency increases the risk of developing depression and increases the severity of depression (184-186, 188-190).
Researchers have also conducted a meta-analysis and found that high iron intake reduces the chance of developing depression (183).
In one study, iron supplementation resulted in a 25% improvement in depressive symptoms (187).
Despite this, I don’t actually recommend supplementing with iron though because some research suggests that too much iron can cause health problems.
It’s definitely preferable to get your iron from food.
I make sure I get enough iron simply by taking grass-fed beef liver capsules.
Beef liver is one of the best sources of iron, but I don’t like the taste, so I go with the capsules.
Other good sources of iron include:
Spirulina
Dark chocolate
Spinach
Sardines
Pistachios
Raisons
These foods are included in my Free Grocery Shopping Guide for Optimal Mental Health.
13. Selenium
Selenium is an essential trace mineral that is important for many bodily processes that affect your brain and mental health.
Researchers have found that depression is associated with low levels of selenium (191).
But supplementing with selenium has been shown to significantly increase selenium levels and improve symptoms of depression (192).
Other research shows that selenium intake is associated with a general elevation of mood (193).
Brazil nuts are the richest dietary source of selenium, but it can also be found in wild-caught seafood, pastured chicken and eggs, and grass-fed meat.
I also make sure I’m not deficiency in selenium by supplementing with it.
Selenium is included in this supplement.
14. Manganese
Manganese is an important trace mineral for human health. It acts as a cofactor, helping many enzymes carry out their functions in the body.
Research shows that having low levels of manganese can contribute to the development of depression (135).
One study found that depressed patients had significantly lower levels of “manganese superoxide dismutase”, which is a manganese-dependent enzyme (136).
Researchers have also found that women with higher manganese intake had a lower prevalence of depressive symptoms (137).
Hazelnuts and macadamia nuts contain high levels of manganese, while leafy green vegetables, tea, chocolate and some fruits contain moderate levels (139).
However, it’s important to note that you shouldn’t consume too much manganese.
In excess, manganese is neurotoxic and can lead to manganism, a neurodegenerative disorder that causes dopaminergic neuronal death and symptoms similar to Parkinson's disease (138).
So I definitely don’t recommend supplementing with large doses of manganese.
The small amount of manganese in Optimal Antiox is fine though. It’s what I take.
Fatty Acid Deficiencies That Can Cause Depression
15. Dihomo-Gamma-Linolenic Acid
Dihomo-Gamma-Linolenic Acid (DGLA) is an uncommon fatty acid.
It’s made in the body by the elongation of Gamma Linolenic Acid (GLA).
But small amounts can also be found in animal products (118).
Last year, researchers found that people with depression are more likely to have low levels of DGLA levels (121).
And increasing DGLA levels may lower the risk of developing depression (122).
DGLA also has anti-inflammatory effects in the body (119).
So it makes sense that levels would be low in depressed individuals because an increasing amount of evidence suggests that depression is a chronic inflammatory disease.
DGLA can be increased by supplementing with dietary GLA (120).
GLA can be found in Borage Oil, Evening Primrose Oil and Blackcurrant Seed Oil (123).
16. Omega-3 Fatty Acids
Omega-3s fatty acids are the highest quality fats for the brain and increasing your intake of them is one of the most impactful actions you can take to fight depression.
Several studies have shown that depressive patients have lower levels of omega-3 fatty acids (1-3).
Researchers even conducted a meta-analysis of 14 studies, and they found that levels of omega-3 fatty acids were significantly lower in people with depression (4).
They concluded that having a deficiency in omega-3 fatty acids is a “contributing factor to mood disorders” (5).
It’s important to consume enough omega-3 fatty acids because they are essential fats that your body cannot produce itself.
Omega-3 fatty acids are found primarily in cold water fish, including:
Salmon
Black cod
Sablefish
Sardines
Herring
These foods are included in my Free Grocery Shopping Guide for Optimal Mental Health.
Unfortunately, most people don't consume enough omega-3 fatty acids through their diet.
That’s why I recommend supplementing with krill oil, a special kind of fish oil that contains the essential omega-3 fatty acids.
Plenty of research shows that omega-3 supplements are effective at treating clinical depression – just as effective as antidepressants drugs – because they lower inflammation in the brain (6-10).
Amino Acid Deficiencies That Can Cause Depression
17. Carnitine
Carnitine is an amino acid found in nearly every cell of the body. It plays a vital role in the production of energy.
Researchers have found significantly lower levels of carnitine in patients with depression. And their low carnitine levels are associated with the severity of their depression (11-12, 174-175).
Carnitine is mainly found in meat, fish and poultry.
But you can also supplement with it.
I recommend Acetyl-L-Carnitine (ALCAR), an acetylated form of carnitine. It’s best supplemental form of carnitine.
It’s often used as a natural brain booster because it increases alertness and provides support to brain cells.
But it’s also been shown to be very effective at quickly improving mood and treating depression (179-182).
Six randomized clinical trials have demonstrated that ALCAR is better at treating depression than placebo (177).
And two other studies found that ALCAR improved depressive symptoms in patients with chronic depression, and it was just as effective as antidepressant medications, but with less side effects (176, 178).
ALCAR is included in the Optimal Brain supplement.
Make sure you read this article to learn more about the remarkable benefits of ALCAR.
18. Glutamine
Glutamine is the most abundant amino acid in the body, suggesting that it’s very important.
It’s also one of the few amino acids that can directly cross the blood-brain barrier.
Glutamine is a conditionally essential amino acid, meaning the body can usually produce sufficient amounts of it. But sometimes the body uses up so much glutamine that it becomes necessary to obtain it from the diet or supplements, particularly during periods of illness, stress, inflammation and injuries (156-157).
Researchers have found that depressed adults have reduced levels of glutamine (158).
And glutamine deficiency has been shown to increase depressive-like behaviour in animals (159).
But glutamine supplementation has “clear anti-depressive properties” and has been shown to improve mood (160-161).
High levels of glutamine can be found in protein-rich foods such as beef, chicken, fish and eggs. Beets, cabbage, spinach, carrots, parsley, brussel sprouts, celery, kale and fermented foods like miso also contain some glutamine.
These foods are included in my Free Grocery Shopping Guide for Optimal Mental Health.
Glutamine is also available in supplement form.
Glutamine was one of the main supplements that helped me heal my leaky gut, but I no longer need to take it regularly.
19. Tryptophan
Tryptophan is an essential amino acid that cannot be produced by the body. It must be consumed through diet or by taking supplements.
Some healthy foods that contain tryptophan include bananas, chicken, turkey and dark chocolate (140).
Tryptophan helps produce the neurotransmitter serotonin. It’s converted to 5-hydroxytryptophan (5-HTP) in the brain, which then produces serotonin (141-142).
Researchers have found that depressed patients have significantly lower levels of tryptophan in their blood than healthy control subjects (143-144).
Studies also show that depressed patients have a decreased ratio of tryptophan to neutral amino acids in their blood. This suggests that tryptophan availability to the brain is likely reduced in depressed patients (145-146).
Personally, supplementing with tryptophan never helped me. In fact, it always seemed to make me worse. It gave me asthma and acne and increased my depression.
This is because depressed patients sometimes have problems creating serotonin from tryptophan. Instead, they create other metabolites from tryptophan, such as quinolinic acid, which can be toxic. For depressed patients like me, tryptophan supplementation won’t help, and may actually make their depression worse (150-151).
However, some people do see their mood improve when they increase their intake of tryptophan. So it shouldn’t be completely disregarded.
There are studies that show that consuming a high tryptophan diet and consuming additional dietary tryptophan can increase mood and lead to significantly less depressive symptoms (152-154).
So supplementing with tryptophan is worth a shot if you’re struggling with depression and haven’t tried it yet. Just be aware of possible side effects.
If you want, you can also try supplementing with 5-HTP instead of tryptophan. 5-HTP is the direct precursor to serotonin.
5-HTP is included in this supplement.
20. Glutathione
Glutathione is a small peptide made up of 3 important amino acids – glutamic acid, cysteine and glycine – each of which have several important roles in the human body.
Glutathione is found in the food supply and within the human body, where it acts as an antioxidant. It is used by every cell in the body.
It’s technically not an “essential nutrient” because the body can create it.
However, it’s still very important, and a glutathione deficiency leads to increased susceptibility to oxidative stress, which is thought to be involved in a number of diseases, including depression.
Studies show that patients with depression have significantly lower levels of glutathione. And the lower a person’s glutathione levels, the more depressed they are likely to be (162-164).
Some practitioners and researchers have found that increasing glutathione intake and levels can successfully treat depression (165).
Glutathione is also able to prevent behavioural depression in animals (166).
It’s important to note that standard glutathione supplements are not very effective at increasing glutathione levels because they are not well absorbed by the body.
N-acetyl-cysteine (NAC) is a tried-and-true way of increasing glutathione levels because it’s the direct precursor to glutathione.
Garlic, asparagus, and cruciferous vegetables, such as broccoli and kale, can also help boost glutathione levels, but NAC supplements are more powerful.
Other supplements that have been shown to help increase and maintain optimal glutathione levels include Selenium, Alpha Lipoic Acid, and S-adenosyl-methionine (Sam-E).
Enjoy This Article? You Might Also Like My FREE Food Guide for Optimal Brain and Mental Health!
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How to Actually Heal and Repair a Leaky Blood-Brain Barrier
“Blood-brain barrier leakage means that the brain has lost its protective means, the stability of brain cells is disrupted and the environment in which nerve cells interact becomes ill-conditioned. These mechanisms could eventually lead to dysfunction in the brain.”
A healthy, properly-functioning blood-brain barrier is absolutely critical for optimal brain and mental health.
The blood-brain barrier is a protective shield that surrounds your brain.
It acts as a gatekeeper and filter, allowing beneficial nutrients to cross over into your brain, and keeping unwanted molecules out of your brain.
But in his book Why Isn’t My Brain Working, Dr. Datis Kharrazian explains that the blood-brain barrier can break down and become “leaky”.
This allows harmful substances to enter your brain, contributing to brain inflammation, which has been shown to cause cognitive problems and mental illness (92, 110-111).
Hyper-permeability of the blood-brain barrier and neuroinflammation have been linked to a number of different brain and mental health problems and symptoms, including depression, anxiety, cognitive impairment, brain fog, Alzheimer's disease, Parkinson’s disease, headaches, migraines, chronic fatigue syndrome, attention deficit hyperactivity disorder (ADHD) and schizophrenia (101-109).
A number of factors contribute to “leaky brain”, including (93-100):
Oxidative stress
Autoimmune disease
Chronic psychological stress
Infections
Poor diet and food additives
Disrupted circadian rhythm
Intestinal permeability (leaky gut syndrome)
Excess alcohol consumption
Environmental toxins and heavy metals
High blood sugar
Poor brain blood flow
Needless to say, these things are very common today, so a lot of people likely have a leaky blood-brain barrier.
The good news is that even though the blood-brain barrier can break down and become leaky, it can also be fixed!
You can repair it if you give it what it needs to heal.
After living in a moldy home and suffering multiple concussions, my brain and its barrier were in rough shape.
Since then, I’ve searched far and wide for solutions that could strengthen it.
Here are 24 strategies that have been shown to support and repair the blood brain barrier.
Many of them have helped me.
Together, they can help you reduce neuroinflammation, heal your “leaky brain,” and overcome your brain and mental health challenges.
1. Avoid Gluten
Avoiding gluten is necessary for optimal brain and mental health.
I’m convinced that if you struggle with a chronic brain or mental illness, you should follow a strict gluten-free diet for at least 30 days and see how you feel.
There’s one main reason I recommend this…
Gluten has been shown to elevate “zonulin”.
Zonulin is a protein in your body that increases the permeability of the intestinal barrier and disrupts the blood-brain barrier (48).
Researchers have found that gluten clearly increases zonulin and contributes to “leaky gut” and “leaky brain”, resulting in neuroinflammation and altered cognitive function (49, 50).
Gluten sensitivity can also create visible changes to the white matter in your brain, according to research in The Lancet Neurology (51).
Yet unfortunately, the myth continues to spread that only people with celiac disease need to avoid gluten-containing food.
Dr. David Perlmutter, MD, author of Grain Brain and Brain Maker, explains:
“Not only is there increased gut permeability when the gut is exposed to gliadin, a protein found in gluten, but in fact the blood brain barrier also becomes more permeable in response to gliadin exposure.”
You should also determine if you have other food sensitivities and remove those foods from your diet as well. A lot of people are sensitive to dairy, along with gluten. I can't tolerate gluten, dairy and egg whites and have to avoid them completely.
2. Heal Your Gut (and Increase the Good Bacteria Within It)
There is a clear connection between your brain and digestive system.
Whatever happens in your gut directly impacts your brain function.
Because of this connection, it’s critical to address gut issues in order to heal a leaky brain.
Researchers have studied mice that are “germ free”.
“Germ-free” mice means that the mice don’t have any bacteria in their intestines.
And what did the researchers find?
They found that these germ-free mice had very leaky blood-brain barriers (56).
But when these germ-free mice received a fecal transfer, where researchers introduced bacteria into their intestines, the permeability of their blood-brain barriers decreased significantly (57).
So it’s becoming increasing clear that our gut bacteria directly affect the health of our blood-brain barrier.
And manipulating your gut bacteria, and increasing the amount of good bacteria in your digestive system, can help improve the integrity of your blood-brain barrier and heal your leaky brain.
“Given that the microbiome composition and diversity change over time, it is tempting to speculate that the blood-brain barrier integrity also may fluctuate depending on the microbiome.”
In my experience, this is true, as my brain functions much better when I take care of my gut.
Eating more prebiotic fiber and resistant starch, taking a high-quality probiotic, and eating fermented foods on a regular basis can increase the amount of good bacteria in your gut.
I take Optimal Biotics every day.
You should check out my previous article about gut health to learn more.
And if you have depression or anxiety, taking these probiotics can help.
3. Drink Coffee
Coffee and caffeine are excellent for brain health. There is lots of research showing they are very healthy and can be protective against dementia.
One possible explanation for this is that caffeine supports the blood-brain barrier.
Studies show that caffeine protects against Alzheimer's disease and Parkinson’s disease by keeping the blood-brain barrier intact, and protecting against blood-brain barrier dysfunction and leakage (32).
In one study, researchers found that caffeine blocks the disruption of the blood-brain barrier, concluding that caffeine is “useful in the treatment Alzheimer's disease” (33, 34).
Another study showed that caffeine can protect against Parkinson’s disease and neurodegeneration by stabilizing the blood-brain barrier (35).
I used to not be able to handle any coffee and caffeine at all. But now that I have my anxiety under control, I can handle it just fine. I drink one cup of coffee most mornings.
Coffee and caffeine can disrupt sleep though, so make sure you don’t drink it later in the day. I have my last cup sometime between 10 in the morning and noon. If I have it any later than that, it disrupts my sleep.
There are also additional brain health benefits when you consume the whole coffee fruit, instead of just coffee or pure caffeine.
Usually, coffee beans are extracted from the whole coffee fruit for roasting. And then the surrounding coffee fruit is then thrown away.
But this is a problem because the coffee fruit contains several healthy compounds not found in coffee beans themselves.
And researchers have now discovered that ingesting whole coffee fruit concentrate significantly increases brain function.
That’s why I included coffee fruit concentrate in the Optimal Brain supplement.
4. Sulforaphane
Sulforaphane is a phytochemical found in cruciferous vegetables such as broccoli, Brussels sprouts or cabbages.
It has potent antioxidant and anti-inflammatory actions.
It’s quite similar to curcumin.
Numerous studies have shown that sulforaphane can prevent the breakdown of the blood-brain barrier, reduce permeability of the blood-brain barrier, and improve cognitive function after stroke and traumatic brain injuries (87-91).
You can take sulforaphane in supplement form.
If you decide to take it as a supplement, make sure you get the "myrosinase-activated" form.
Myrosinase is the enzyme in broccoli that helps metabolize sulforaphane.
I once bought a supplement that didn't contain myrosinase and had to return it, and then ended up buying another one instead.
5. Avoid Alcohol
Not surprisingly, alcohol and acetaldehyde – a byproduct of alcohol metabolism – can weaken and damage the blood-brain barrier, and contribute to leaky brain.
Researchers have found that the oxidative stress that results from excess alcohol consumption leads to blood-brain barrier dysfunction (58, 59).
And this can then lead to neuroinflammation (60).
There are ways to protect your brain from alcohol, but you’re better off avoiding it completely or significantly reducing your consumption if you’re trying to heal.
Some types of alcohol are better than others. You can learn more about the best types of alcohol here.
6. Resveratrol or Pterostilbene
Resveratrol is a beneficial antioxidant and anti-inflammatory compound found in grapes, red wine, raspberries and dark chocolate.
It’s known to help prevent the development of neurodegenerative diseases.
And scientists are starting to understand why.
Resveratrol can increase BDNF and support your mitochondria.
And according to cutting-edge research, it can also protect and support your blood-brain barrier.
In a recent study, researchers gave resveratrol to Alzheimer’s patients and it restored the integrity of their blood-brain barriers.
Because of this, there was a reduction in brain inflammation, which slowed down cognitive decline in the patients (38, 39).
Numerous other studies have found that resveratrol:
Significantly reduces the breakage, damage and dysfunction of the blood-brain barrier;
Defends and protects the blood-brain barrier; and
Improves and maintains the overall integrity of the blood-brain barrier (36-37, 40-43).
“Resveratrol imposes a kind of crowd control at the border of the brain. The agent seems to shut out unwanted immune molecules that can exacerbate brain inflammation and kill neurons.”
Because of resveratrol’s ability to stabilize the blood-brain barrier and protect against neuroinflammation, researchers also believe it may reduce the clinical severity of multiple sclerosis (44).
Lastly, resveratrol has been shown to protects against oxidized LDL-induced breakage of the blood–brain barrier (45, 46).
So clearly resveratrol is great for our blood-brain barriers.
If resveratrol was a pharaceutical drug, we would definitely be hearing more about it. But natural compounds cannot be patented, so we don't.
Pterostilbene, a compound found in blueberries, is very similar to resveratrol.
It’s also been shown to protect the blood-brain barrier by reducing oxidative stress, and it’s apparently better absorbed than resveratrol. In fact, it’s commonly referred to as a “better resveratrol” (47).
I tried pterostilbene and it was beneficial, but I didn’t find it any more helpful than resveratrol, so I’ve decided to just stick with resveratrol considering it has significantly more research to back it up.
Resveratrol is included in this supplement.
7. Reduce Stress
I highly recommend you try to do something every day to manage and reduce your stress.
Research suggests that acute stress damages the blood-brain barrier (52).
And extreme stress has been shown to increase inflammation and increase the permeability of the blood-brain barrier (53-55).
But normalizing your stress levels can help the blood-brain barrier repair itself.
The most effective way to significantly reduce your stress and anxiety is neurofeedback. It’s advanced, guided meditation and I previously wrote about my experience with it here.
If you can’t access neurofeedback, taking up a daily meditation practice is an excellent idea.
I’m a big fan of the Muse headband. It’s a device that guides you while you meditation. Similar to neurofeedback, it gives you real-time feedback while you meditate. I wrote an entire review about it here, and you can get the device through the Muse website.
Regular massage, acupuncture, eye movement desensitization and reprocessing (EMDR), emotional freedom techniques (EFT), heart-rate variability (HRV) training, and an acupressure mat have helped me a lot as well.
Lying on an acupressure mat while using my EmWave2 for just 10 minutes relaxes my entire body and mind. I do this at night before bed.
Some nutrients and herbs that can help you with stress include zinc, magnesium, ashwagandha and phosphatidylserine.
This anti-anxiety supplement also includes a number of natural compounds that have helped me manage my stress over the years.
8. Omega-3 Fatty Acids
Omega-3 fatty acids are essential fats that your body cannot produce itself. So you need to get them from diet or supplements, as they are absolutely necessary for the normal functioning of your brain and nervous system.
Omega-3 fatty acids can support your mitochondria, increase your BDNF levels, and help you overcome addiction and withdrawal.
But they can also support your blood-brain barrier.
Researchers have found that omega-3 fatty acids can:
Reduce damage to the blood-brain barrier after stoke;
Limit blood-brain barrier disruption after traumatic brain injury; and
Benefit people with multiple sclerosis by indirectly reducing disruption of their blood-brain barriers (76-78).
Wild fish is the best food source of omega-3 fatty acids, but unfortunately, most people don't consume enough omega-3 fatty acids through their diet.
That’s why I recommend supplementing with krill oil, a special kind of fish oil that contains the essential omega-3 fatty acids.
Krill oil also contains astaxanthin, a powerful, naturally occurring carotenoid.
Astaxanthin has also been shown to decrease inflammation and protect the blood-brain barrier (118-119).
9. Sleep and Melatonin
Deep sleep is necessary for the optimal functioning of your blood-brain barrier.
My sleep used to be terrible and it was one of main factors that contributed to my poor brain and mental health. And then my poor brain and mental health would make my sleep worse. So it was a vicious cycle.
Sleep restriction has been shown to impair the functioning of the blood-brain barrier and increase its permeability (84).
So you should really try to get at least 7 hours of high-quality, restorative sleep every night.
Supplementing with melatonin can also help.
Melatonin is a hormone released by your pineal gland, a small gland in your brain. Melatonin helps control your sleep and wake cycles (circadian rhythm).
Adequate levels of melatonin are necessary to fall asleep quickly and sleep deeply throughout the night.
Research also shows that melatonin can stabilize the blood-brain barrier and prevent damage caused by traumatic brain injury (85, 86).
This sleep supplement contains magnesium and a number of other natural compounds that I’ve used over the years to promote the production of melatonin.
But I work with my clients so that they can naturally produce more melatonin and maximize the quality of their sleep without so many supplements. We have free online workshop that talks about how you can work with us. You can register for the workshop here.
10. Berberine
Berberine is an alkaloid extracted from various plants.
It has anti-inflammatory, neuroprotective and possibly antidepressant effects. It can also improve intestinal health and lower cholesterol.
And several studies have shown that it can decrease the permeability of the blood-brain barrier and reduce brain damage after traumatic brain injury. It does this by suppressing inflammation (23-26).
I’ve experimented with varying dosages of berberine. I personally didn’t notice any profound brain and mental health benefits, but I have heard good things about berberine from other people.
11. Avoid Environmental Mold and Mycotoxins
Environmental mold can be a serious problem for some people.
Unfortunately, most people aren’t even aware that mold is in their home or workplace and affecting their brain function.
In water-damaged buildings, mycotoxins (toxic metabolites produced by mold) are released into the air.
If you’re genetically susceptible, they can wreak havoc on your brain, and your cognitive function and mental health can deteriorate for no apparent reason.
One way mold and mycotoxins can disrupt brain function is by causing “leaky brain.”
Researchers have discovered that mycotoxins can clearly reduce the integrity of the blood-brain barrier (62).
They’ve also concluded that exposure to mycotoxins in an indoor environment can cause neurological damage. One way it does this is by breaking down the blood-brain barrier (61).
Several other studies have found that mycotoxins increase the permeability of blood-brain barrier and disrupt the functioning of the nervous system (63-66).
I lived in a moldy house for more than a year, and my blood-brain barrier likely became significantly leaky during that time, as my brain and mental health deteriorated. I also suffered a terrible concussion while living in that house, making my brain even more permeable. It took a while to get back to normal.
Today I use an air filter in my apartment to protect myself from any mold. It removes any mold spores and smoke that may be in the air.
Mycotoxins aren’t just in your environment though. Low amounts of mycotoxins are also often found in some seemingly healthy foods, such as tea, nuts, coffee and chocolate. I recommend finding the freshest, highest-quality, organic versions of these foods.
If I'm exposed to mold or their toxins, I supplement with activated charcoal or bentonite clay. Activated charcoal and bentonite clay are potent natural treatments that can trap toxins and chemicals, allowing them to be flushed out of your body.
12. B Vitamins
Several B vitamins have been shown to support the blood-brain barrier and help heal leaky brain.
Vitamin B1 (thiamine) deficiency disrupts the blood-brain barrier, and supplementing with Vitamin B1 restores its integrity (80-81).
Researchers have also found that vitamins B12, B6, and B9 (folate) can restore the integrity of the blood-brain barrier in adults that have elevated homocysteine levels and mild cognitive impairment. Homocysteine is an inflammatory compound that can contribute to blood-brain barrier breakdown at high levels, and the B vitamins normalize homocysteine levels (82-83).
A number of B vitamins are included in this supplement.
13. Magnesium
Magnesium is a vital mineral that plays a key role in more than 300 biochemical reactions in your body.
It impacts your neurotransmitters and hormones, both of which can significantly impact your mood and brain function.
Magnesium is one of the three nutrients that I think everyone should be taking for their brain, because most people are deficient nowadays.
Research shows that it can support your mitochondria, protect your brain from alcohol, increase your BDNF levels, and help you overcome addiction and withdrawal.
And there is plenty of research showing that it can protect and support your blood-brain barrier as well.
Multiple studies have found that magnesium protects the blood-brain barrier, prevents its disruption, and significantly reduces hyperpermeability of the blood-brain barrier (27, 28, 31).
One study found that it decreases blood-brain barrier permeability by 41% (29).
Magnesium’s protective effect against blood-brain barrier hyperpermeability has also been seen after traumatic brain injury (30).
Foods that contain magnesium include spinach, chard, pumpkin seeds, almonds, avocado, dark chocolate and bananas. These foods are included in my Free Grocery Shopping Guide for Optimal Brain Health.
But supplementation and taking Epsom salt baths is still necessary for most people because magnesium is rapidly used up during times of stress and certain psychiatric drugs can deplete magnesium.
14. Alpha Lipoic Acid (ALA)
Alpha Lipoic Acid (ALA) is an antioxidant produced by your body.
It can also be taken as a supplement.
ALA is fat soluble and can easily cross the blood-brain barrier to protect your brain (1-3).
As I’ve discussed before, it can protect your brain from alcohol and support the mitochondria in your brain.
But not only can it cross your blood-brain barrier and support your brain; it can also support your blood-brain barrier itself.
Studies show that ALA has neuroprotective effects, and it maintains the integrity of the blood-brain barrier by reducing oxidative stress (4-5)
Researchers also point out that its anti-inflammatory and antioxidant effects can stabilize the blood-brain barrier. This makes it an “attractive therapeutic agent for the treatment” of multiple sclerosis and traumatic brain injury (6-8).
ALA is included in the Optimal Antiox supplement.
15. Acetyl-Carnitine (ALCAR)
Acetyl-L-carnitine (ALCAR) is an acetylated form of the amino acid carnitine.
It’s been shown to have neuroprotective and cognitive-enhancing effects. It’s often used as a natural brain booster because it increases alertness and provides support to brain cells.
ALCAR has also been shown to be very effective at alleviating chronic fatigue and improving mood. It helps reverse neurological decline and supports mitochondria function as well.
It does so much, so not surprisingly, researchers have also found that ALCAR helps repair the blood-brain barrier by reversing mitochondria decay caused by oxidative damage (122).
I find that ALCAR personally gives me a big boost in mental energy and cognitive function.
That’s why it’s included in the Optimal Brain supplement.
Make sure you read this article to learn more about the remarkable benefits of ALCAR.
16. Curcumin
Curcumin is the most heavily researched compound within turmeric, the spice that gives curry its yellow colour.
Curcumin is one of my favourite compounds for the brain. It can lower your cortisol levels and increase your BDNF levels.
But it can also:
Reduce the disruption and hyperpermeability of the blood-brain barrier;
Reverse blood-brain barrier dysfunction; and
Improve the overall integrity of the blood-brain barrier (13-18).
Studies have also shown that curcumin can prevent blood-brain barrier damage and reduce the permeability of the blood-brain barrier caused by oxygen and glucose deprivation (20-22).
Researchers believe it can do all of this because it significantly reduces inflammation and oxidative stress (19).
Curcumin can be found in this supplement.
17. Vitamin D
Vitamin D is a fat-soluble vitamin that your skin synthesizes when it’s exposed to the sun.
Every tissue in your body has vitamin D receptors, including the brain, heart, muscles, and immune system.
This means your entire body needs it to function properly and a deficiency can lead to costly physiological and psychological consequences.
Researchers have found that Vitamin D can prevent the disruption of the blood-brain barrier, mainly by reducing inflammation (72, 73).
In patients with multiple sclerosis, Vitamin D has been shown to protect endothelial cells and reduce blood-brain barrier disruption (74).
And one study found that intranasal administration of vitamin D reduces blood–brain barrier disruption (75).
I personally take a Vitamin D3 supplement to make sure my Vitamin D levels are optimal.
It's important to test and monitor your Vitamin D levels before and after supplementing with it.
18. Citicoline or Alpha GPC
Choline is an essential nutrient that most people don’t consume enough of because very few foods in the Western diet contain it.
Citicoline (also known as CDP-Choline) is the most bioavailable supplemental form of choline.
As I’ve discussed before, it can help you overcome brain fog and addiction.
But it’s also been shown to significantly decrease the disruption and breakdown of the blood-brain barrier after traumatic brain injury (11-12).
And after brain ischemia, Citicoline significantly reduces blood-brain barrier dysfunction (10).
I personally take Citicoline every day.
It helps me a lot because I’ve had multiple concussions.
Make sure you read this article to learn more about the remarkable benefits of Citicoline.
Alpha GPC is another excellent form of choline that has been shown to support the blood-brain barrier.
Researchers have found that it improves cognitive function by reversing the changes to the blood-brain barrier after a brain injury (9).
Make sure you read this article to learn more about the benefits of Alpha GPC, the optimal dosage, and the best way to take it.
You can find some choline in beef liver and egg yolks, but both Citicoline and Alpha GPC have much more noticeable and immediate effects.
Both citicoline and Alpha GPC are included in the Optimal Brain supplement.
19. Reduce Exposure to Electromagnetic Fields (EMFs)
“I have no doubt in my mind that, at the present time, the greatest polluting element in the Earth’s environment is the proliferation of electromagnetic fields.” - Dr. Robert Becker, Nobel Prize nominee and author of The Body Electric: Electromagnetism And The Foundation Of Life
An increasing amount of research is showing that radiofrequency electromagnetic fields emitted from Wi-Fi, laptops, and cellphones can negatively affect the brain and produce widespread neuropsychiatric effects including depression.
It’s an inconvenient truth that needs to be talked about, rather than downplayed, ignored and dismissed.
One way that radiofrequency EMFs may be causing neuropsychiatric effects is by contributing to a "leaky brain".
Several studies have found that EMFs emitted from cellphones increase the permeability of the brain-blood barrier, and this increased permeability may lead to the accumulation of brain tissue damage and cognitive impairment (112-114).
I encourage you to check out my other post about EMFs here.
I'm still learning about how to manage and combat them, but here are some initial steps you can take:
Get an EMF meter to determine your exposure. I use the Cornet ED88T. It's the best option that is currently available. It measures electric, magnetic and radiofrequency fields. It's like having three meters in one. You can get it here.
Put your phone on airplane mode when you’re not using it and/or use a radiation-blocking phone case such as Safe Sleeve. I did a lot of research into radiation-blocking cases and Safe Sleeve is the best on the market. They are manufactured with materials that have been 3rd-party tested to block 99.9% of radiation coming off a cell phone.
Turn off Wi-Fi at night while you’re sleeping.
If you have a laptop, don’t touch it. Use a wired keyboard and wired mouse instead.
Supplement with the herb Rhodiola. It has radioprotective effects (60-62). I previously wrote about it here.
This is just the tip of the iceberg. There are many other steps you can take, and I plan on writing more about this soon because it isn’t discussed enough.
This may seem like “woo-woo” but it’s a real issue. And I suspect it will eventually become one of the biggest issues of our time.
20. Lower Homocysteine
Homocysteine is an amino acid that is produced in the body as a result of methylation.
In healthy people, it’s properly metabolized and normal levels are maintained.
But when homocysteine isn’t properly metabolized, it can build up inside the body and levels can become too high.
And that’s when homocysteine becomes dangerous and unhealthy.
At high levels, homocysteine is inflammatory, and research shows it increases permeability of the blood-brain barrier (115).
You can check your homocysteine levels by ordering this blood test.
If you test and find out your levels are high, check out this article for 16 ways to lower your homocysteine levels.
Normalizing homocysteine not only helps the brain recover from physical damage, but also reduces depression and cognitive decline.
21. Progesterone
Progesterone is a natural steroid and sex hormone involved in the menstrual cycle and pregnancy.
It has a variety of important functions in the body, and even plays an important role in brain function.
Research has found that progesterone supports the normal development of brain cells and protects them from damage.
And one study shows that it reduces inflammation and can support the blood-brain barrier after brain injury (120).
In addition to its role as a natural hormone, progesterone can be taken as a medication, usually by women during menopause as part of their hormone replacement therapy.
22. Increase Brain Blood Flow
Brain blood flow, or cerebral blood flow, refers to the blood supply that reaches your brain during a given period of time.
Your brain needs almost 20% of the blood supply provided by each heartbeat.
A steady flow of blood brings oxygen, glucose and nutrients to the brain, and carries carbon dioxide, lactic acid, and other metabolic waste products away from the brain.
But when blood flow to the brain is impaired, problems can arise, including a leaky blood-brain barrier.
Research shows that lack of brain blood flow increases oxidative stress, damages the blood-brain barrier, and increases blood-brain barrier permeability (116-117).
Be sure to check out this post for 21 ways to increase blood flow to the brain.
23. Vagus Nerve Stimulation
The vagus nerve is the longest cranial nerve in your body and part of your parasympathetic “rest and digest” nervous system.
Research shows that stimulating the vagus nerve can decrease blood-brain barrier disruption.
In fact, researchers have found that vagus nerve stimulation can prevent the increase in blood-brain barrier permeability after a traumatic brain injury, and reduce it after a stroke (123-124).
So how do you stimulate your vagus nerve naturally?
I previously provided 13 ways to activate your vagus nerve in this post.
Deep breathing with the EmWave2 device is my favourite way.
24. Intermittent Fasting
Fasting is another great way to strengthen your blood-brain barrier.
It allows your digestive system to take a break, and triggers a number of hormones that boost your body’s ability to repair itself.
Ghrelin, a hunger-stimulating hormone, signals to your body that it’s time to eat. And it increases when you are fasting.
Researchers have found that that ghrelin improves the integrity of the blood-brain barrier and reduces the breakdown of the blood-brain barrier after a traumatic brain injury (125).
As a result, fasting can help treat neurological conditions and lowers the risk of cognitive decline and neurodegenerative diseases such as Alzheimer’s disease and Parkinson’s disease.
This is why I personally eat all my food for the day within an 8-hour window, and then fast for the other 16 hours of the day.
You don’t need to go that long, but you should try to fast for at least 12 hours at a time.
The best way to get started is simply by eating dinner around 6, not eating anything after that before bed, and then eating a regular breakfast the next day.
That should give you about 12-14 hours of fasting time.
25. BONUS: Other Nutrients, Antioxidants and Herbs
Here are several other nutrients, antioxidants and herbs that have been demonstrated to support the blood-brain barrier.
I’ve decided to not write about these in-depth because there isn’t as much research to back them up.
That doesn’t mean they aren’t useful though. They have still helped me:
Vitamin C (67)
Iodine (68)
Selenium (69)
Vitamin E (69)
N-Acetyl-Cysteine (70)
Ginseng (71)
Inositol (79)
Ursolic Acid (121)
Conclusion
The brain has a remarkable ability to heal itself, and this includes the barrier that protects it.
The above steps have been proven to help repair and support the blood brain barrier, and I’ve noticed the benefits of implementing them into my own life.
I hope they help you too!
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3 Foods You Should Avoid for Better Mental Health
Avoiding these three foods was one of the very first steps I took to improve my mental health.
I had a lot more energy, improved mood and reduced anxiety.
Unfortunately, about two months after cutting them out, I moved into a moldy house and suffered two really bad concussions. At that point, I had to look for even more advanced solutions.
But if you haven't done so already, I would strongly encourage you to try removing these three foods from your diet.
Doing so will likely improve your symptoms and calm your nervous system, making other therapies even more effective.
It’s harder to overcome trauma if you haven’t taken care of your physiology, as researchers have found that food allergies and sensitivities can trigger a wide range of emotional and mental health symptoms (110).
The problem with some foods is that they disrupt normal gut function and increase intestinal permeability (leaky gut syndrome).
When this happens, small particles of food can leak into your bloodstream. Your immune system sees these food particles as foreign entities and attacks them, increasing inflammation throughout your body and reducing the integrity of the blood-brain barrier, which can cause or worsen mental health problems (4-6, 66-67).
This is discussed in the book Gut and Psychology Syndrome: Natural Treatment for Autism, ADD/ADHD, Dyslexia, Dyspraxia, Depression, Schizophrenia by Dr. Natasha Campbell-McBride, MD.
If I eat any of these three foods by accident, I supplement with activated charcoal or bentonite clay.
Activated charcoal and bentonite clay are potent natural treatments that can trap problematic proteins, toxins and chemicals, allowing them to be flushed out of your body.
I notice I don’t feel as sick when I do this, and recover much more quickly.
Without further ado, here are three foods that I avoid as much as possible.
1. Wheat
“Gluten sensitivity can be primarily, and at times, exclusively, a neurological disease.”
Following a gluten-free diet has significantly improved my mental health (even though I didn’t have any terrible digestive issues).
I completely cut it out seven years ago, and within a few weeks, I felt so much better mentally.
I also lost a bunch of weight and my asthma disappeared.
I haven't touched it again since.
The same thing happened to Mikhaila Peterson, the daughter of University of Toronto Professor Jordan Peterson.
She followed a gluten-free diet and her depression, fatigue, irritability and memory problems faded away, allowing her to come off her antidepressants.
Dr. Peterson made the same dietary changes and was able to reduce his medication by half.
You can watch a video of them discussing it here.
Unfortunately, the myth continues to spread that only people with celiac disease need to avoid gluten-containing food. That’s simply not true.
Dr. Kenneth Fine, a pioneer in gluten intolerance research, has demonstrated that 1 in 3 Americans are gluten intolerant, and that 8 in 10 have the genes that predispose them to developing gluten intolerance (1-3).
The benefits of cutting out gluten are also discussed in this book.
So if you struggle with a cognitive or mental health condition, you owe it to yourself to follow a strict gluten-free diet for 30 days and see how you feel. You'll likely feel better.
For more than sixty years, reports in the scientific literature have linked wheat and gluten sensitivity to a variety of neurological and psychiatric conditions (75-81), including:
“A PubMed literature search (dates 1953–2011) located 162 original articles associating psychiatric and neurologic complications to celiac disease or gluten sensitivity. Thirty-six articles were located for seizure disorders, 20 articles for ataxia and cerebellar degeneration, 26 for neuropathy, 20 for schizophrenia, 14 for depression, 12 for migraine, and up to 10 articles each for anxiety disorders, attention deficit and hyperactivity disorder, autism, multiple sclerosis, myasthenia gravis, myopathy, and white matter lesions.”
Schizophrenia (39-60)
Depression (18-25)
Autism spectrum disorders (30-38)
Epilepsy and seizures (13-17)
Dementia and cognitive decline (61-63)
Anxiety (9-10)
Attention deficit hyperactivity disorder (26-27)
Cerebellar ataxia (69-72)
Social phobia (11)
Panic disorder (12)
Bipolar disorder (28)
Migraines (29)
Luckily, research shows that when people with these neurological and psychiatric disorders follow a gluten-free diet, there is a reduction in their symptoms.
Many times, there is even a complete resolution in their symptoms.
In one study, depressed patients who didn’t have digestive issues (like me) followed a gluten-free diet. Within 2-3 months, they experienced a reversal of their depressive symptoms (68).
Researchers have also found that a gluten-free diet improves depression and reduces behavioural problems by increasing levels of l-tryptophan – the precursor to the neurotransmitter serotonin (64).
Another study found a significant increase in serotonin and dopamine because of the removal of gluten (65).
Clearly, there is more to gluten than celiac disease and digestive issues, and cutting out wheat is one of the first dietary steps I recommend to people who are striving to overcome mental health challenges.
I understand that it's tough to cut out completely, but it’s worth a try because it may be all you need.
“A grain-free diet, although difficult to maintain (especially for those that need it the most), could improve the mental health of many and be a complete cure for others.”
Other than avoiding wheat, you should also avoid foods that contain barley, rye and spelt because they also contain gluten. Sauces, condiments and soups often contain it, so you should stay clear of almost all processed food. Even some medications can contain gluten.
As discussed in the GAPS Diet book, the bacteria in our guts can determine the degree to which we are sensitive to gluten (73).
So you should also try to increase the good bacteria in your gut.
And as I mentioned earlier, I take activated charcoal or bentonite clay whenever I accidentally consume wheat and it minimizes the negative effects.
2. Milk
"Milk, and all that comes from milk, increases melancholy." – Robert Burton, Anatomy of Melancholy
After childhood, many people lose the enzyme, lactase, required to digest milk.
And a lot of people who suffer from brain and mental health problems are allergic or sensitive to milk.
People are allergic or sensitive to two main components of milk – lactose and casein.
Casein is the milk protein. Lactose is the milk sugar.
Like gluten, both lactose and casein can contribute to inflammation in the body and brain, contributing to mental illness.
Research shows that people with neuropsychiatric diseases – including schizophrenia, bipolar disorder, depression, anxiety, and autism – often have significantly elevated immune reactions to casein in milk, which corresponds with the severity of their mental symptoms. And their symptoms can be “improved substantially or even been cured completely” on a dairy-free diet (82-83, 85-91).
Interestingly, casein has been shown to reduce the absorption of cysteine by 64% (92).
Cysteine is an important amino acid for mental health. I previously discussed it here.
It plays a role in the production of glutathione, your body’s master antioxidant, which protects your body from oxidative stress. And people with mental health problems often have high levels of oxidative stress (93-94).
Therefore, milk may indirectly reduce glutathione levels and increase oxidative stress by preventing the amino acid cysteine from entering cells (92).
Perhaps this is why so many people find benefit from supplementing with n-acetyl-cysteine.
Folate is another critical nutrient for mental health, and milk has been shown to decrease the transport of folate into the brain (95).
This makes sense considering that folate plays a key role in methylation, and other research has found that casein also reduces DNA methylation by 43% (96).
Lastly, researchers have also discovered that high levels of lactose in the intestines can interfere with tryptophan metabolism and serotonin levels. They concluded that lactose malabsorption may play a role in the development of depression (84).
All this being said, it seems that dairy affects everyone differently.
So you should try eliminating all conventional milk-based foods including ice cream, cheese and yogurt for 30 days. Then try adding it back in and examine how you feel.
It’s important to note that the milk in the grocery store is usually processed, homogenized, and pasteurized with distorted fats and denatured proteins. It’s not considered a whole food and I think everyone should avoid it.
My free food guide still includes grass-fed, full-fat, organic dairy because it’s a healthy whole food and plenty of people can tolerate it just fine.
I personally choose not to eat any milk or dairy though because I still feel better without it.
In conclusion, here is Dr. Daniel Kalish’s take on dairy. He is the author of The Kalish Method: Healing the Body, Mapping the Mind:
“People with sub-clinical gluten intolerance need to avoid pasteurized cow’s milk products. As the villi on the intestinal lining heal from a gluten free diet, most individuals will be able to tolerate raw or unpasteurized dairy products again in nine months to a year. In other people, there will be a more or less permanent sensitivity to dairy products. However, in the initial two months of eliminating gluten, it is absolutely required to avoid all milk dairy products, because they will inflame the intestine lining just like gluten does and prevent healing.”
3. Vegetable Oil
“The increased incidence rate of major depression since 1913 may be explained by a sharp increase in the rate of omega-6 PUFAs in the diet.”
The last food you should avoid or significantly limit is refined vegetable oil, including soybean, corn, safflower, sunflower, and canola oils.
They are highly unstable and oxidize very easily.
Like gluten, vegetable oils are everywhere and hard to avoid because they’re included in most processed foods.
These oils are also predominantly made up of omega-6 fatty acids.
This is a problem because most people eat way too many omega-6 fatty acids today, and not enough omega-3 fatty acids.
Omega-6 fatty acids increase inflammation, while omega-3 fatty acids reduce inflammation.
An international panel of lipid experts says that the ideal dietary ratio of omega-6 to omega-3 is approximately 1 to 1. But these same experts estimate that the current ratio that people are consuming today is around 20 to 1 (97-101).
As I discussed before, omega-3 fatty acids can help prevent and treat mental disorders
Unfortunately, they are being outnumbered by the inflammatory omega-6 fatty acids in our food supply.
Luckily you can combat this by staying clear of vegetable oils, supplementing with krill oil, and eating wild salmon regularly.
Not doing this can lead to mental health problems.
Dr. Raymond Peat, PhD, says that the sudden increase of vegetable oils in our food supply after World War II has caused many changes in our mental health:
“In 1980, experimenters demonstrated that young rats fed milk containing soy oil incorporated the oil directly into their brain cells, and had structurally abnormal brain cells as a result.”
Studies have also found a very strong correlation between vegetable oil consumption and violent behavior, including homicide (109).
This graph shows data from one study, looking at omega-6 intake and homicide rates in five countries.
Dr. Stephan Guyenet, author of The Hungry Brain: Outsmarting the Instincts That Make Us Overeat, discusses this in more depth here.
And it’s not just violent behaviour.
There is a significant correlation between the severity of depression and the ratio of omega-6 to omega-3 fatty acids. Many researchers suggest trying to treat depression by reducing the ratio with omega-3 supplementation (106).
Other researchers have found significantly lower levels of omega-3 fatty acids in the blood of patients with depression because of their higher omega-6 fatty acid intake (107).
Too many omega-6 fatty acids have also been linked to increases in cortisol, your body’s main stress hormone (102-104).
And elevated homocysteine levels – a known risk factor for mental health problems – has been associated with excess omega-6 fatty acids (108).
I recommend checking out the Perfect Health Diet by Paul Jaminet and Shou-Ching Jaminet if you’re interested in learning more about the detrimental health effects of refined vegetable oils.
Other Possible Food Intolerances
Be aware that you may be sensitive or intolerant to other seemingly healthy foods, and if so, they should be avoided to maintain good mental health.
This is discussed in Brain Allergies: The Psychonutrient and Magnetic Connections by Dr. Willam Philpott, MD.
For example, eggs are an incredibly nutritious and healthy food, but I’m personally intolerant to the egg whites, so I throw away the whites and just eat the yolks.
It’s not a big deal though because the yolks are the healthiest part of the egg anyway.
But I originally figured this out by following an elimination diet.
You eliminate all possible food allergens and then add them back in one by one and see if you have a negative reaction.
You can learn more about it in this book.
Some of the most common food allergens that could affect your mental health include:
Eggs
Soy
Corn
Nightshade vegetables
Peanuts
Tree nuts, like walnuts, almonds, pine nuts, brazil nuts, and pecans.
Yeast
Fish
Shellfish
Sulphites
If you struggle with mental health problems, you should cut them all out for at least 2 weeks. Then add them back in one by one and see how you feel.
Eat each food a lot over the course of three days and monitor your reaction to each one. Sometimes negative symptoms can pop up a few days later.
Conclusion
Unfortunately, the role of food in the development of mental health disorders is often overlooked by conventional psychiatrists and some psychologists.
They hardly receive any training in nutrition and rarely consider food intolerances as a possible cause of mental health symptoms.
Instead, psychiatric drugs are simply prescribed, which can lead to worse gut health, more symptoms and more medications.
However, psychiatric drugs are necessary for many people. I completely understand that.
But if your mental health is failing, try eliminating gluten, dairy and refined vegetable oils and observe the effects. You may be surprised at how much better you feel.
Please share this post with anyone that might find it useful.
Let’s spread the word that there is a link between nutrition and mental health!
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