However, there is inconclusive evidence on whether consuming extra amounts of these nutrients in supplement form offers further benefits for mental health.įor instance, if someone is deficient in magnesium, for example, taking a magnesium supplement might help improve symptoms. Scientists have found links between low levels of certain nutrients - such as folate, magnesium, iron, zinc, and vitamins B6, B12, and D - and worsening mood, feelings of anxiety, and risk of depression. In addition to dietary patterns, scientists are interested in the potential effects that individual nutrients in the form of dietary supplements might have on mental health. In particular, there is a need for a more standardized definition of a healthful diet, as well as for larger, long-term studies. Overall, more research is needed on the topic of specific dietary patterns and the treatment of mental health conditions. It is, therefore, difficult to draw solid conclusions from the existing body of research, particularly as the type of dietary intervention under investigation has varied greatly among studies. In the same year, though, a meta-analysis of 16 randomized controlled studies did find that dietary interventions significantly reduced symptoms of depression, but not those of anxiety. The scientists found no significant difference in depressive episodes compared with a placebo after 12 months. For instance, in a study that recruited 1,025 adults with overweight or obesity and at least mild depressive symptoms, researchers investigated the impact of both a multinutrient supplement and food-related behavioral activation on mental health outcomes. Replicating the findings is important because not all research agrees with them. As a result, larger, longer term studies are necessary to apply its findings to a larger population. These improvements remained significant even when the scientists accounted for confounding variables, including body mass index (BMI), physical activity, and smoking.įurthermore, only 8% of individuals in the control group achieved remission, compared with 32% of those in the diet group.Īlthough these results seem promising, the SMILES study was a small, short-term study. It also allowed for moderate amounts of red meat and dairy.Īt the end of the study, those in the diet group had significantly greater improvements in depression symptoms. The dietary intervention was similar to a Mediterranean diet, in that it emphasized vegetables, fruits, whole grains, oily fish, extra virgin olive oil, legumes, and raw nuts. Over 12 weeks, 67 individuals with moderate or severe depression received either dietary counseling or social support in addition to their current treatment. The SMILES trial was one of the first randomized controlled trials to examine the role of diet in the treatment of depression. The research into whether dietary interventions can help treat mental health problems is relatively new and still quite limited. Researchers often rely on participants recalling what they have eaten in previous days, weeks, or months, but no one’s memory is perfect. However, it is important to keep in mind that while observational studies can show an association, they cannot prove cause and effect.Īlso, even with randomized controlled trials, there are several limitations when it comes to nutrition research studies, including difficulties with accurately measuring food intake. Interestingly, researchers have noted similar findings in kids and teenagers.įor example, a 2019 review of 56 studies found an association between a high intake of healthful foods, such as olive oil, fish, nuts, legumes, dairy products, fruits, and vegetables, and a reduced risk of depression during adolescence. More recently, a study looking at adults over the age of 50 years found a link between higher levels of anxiety and diets high in saturated fat and added sugars. Several observational studies have shown a link between overall diet quality and the risk of depression.įor example, one review of 21 studies from 10 countries found that a healthful dietary pattern - characterized by high intakes of fruit, vegetables, whole grains, olive oil, fish, low fat dairy, and antioxidants, as well as low intakes of animal foods - was associated with a reduced risk of depression.Ĭonversely, a Western-style diet - involving a high intake of red and processed meats, refined grains, sweets, high fat dairy products, butter, and potatoes, as well as a low intake of fruit and vegetables - was linked with a significantly increased risk of depression.Īn older review found similar results, with high compliance with a Mediterranean diet being associated with a 32% reduced risk of depression.
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