How to Stimulate Your Vagus Nerve for Better Mental Health

February 19, 2024 Jordan Fallis

“By developing an understanding of the workings of your vagus nerve, you may find it possible to work with your nervous system rather than feel trapped when it works against you.”

— Dr. Arielle Schwartz, Clinical Psychologist

Stimulation of my vagus nerve has played a key role in the management of my anxiety and mental health over the years.

What exactly is the vagus nerve?

The vagus nerve is the longest cranial nerve in your body.

13 ways to stimulate your vagus nerve for better mental health

It connects your brain to many important organs throughout the body, including the gut (intestines, stomach), heart and lungs.

In fact, the word "vagus" means “wanderer” in Latin, which accurately represents how the nerve wanders all over the body and reaches various organs.

The vagus nerve is also a key part of your parasympathetic “rest and digest” nervous system. It influences your breathing, digestive function and heart rate, all of which can have a huge impact on your mental health.

But what you really need to pay special attention to is the "tone" of your vagus nerve.

Vagal tone is an internal biological process that represents the activity of the vagus nerve.

Increasing your vagal tone activates the parasympathetic nervous system, and having higher vagal tone means that your body can relax faster after stress.

In 2010, researchers discovered a positive feedback loop between high vagal tone, positive emotions, and good physical health. In other words, the more you increase your vagal tone, the more your physical and mental health will improve, and vice versa (5).

“It’s almost like yin and yang. The vagal response reduces stress. It reduces our heart rate and blood pressure. It changes the function of certain parts of the brain, stimulates digestion, all those things that happen when we are relaxed.”

— Dr. Mladen Golubic, MD, Medical Director of the Cleveland Clinic

What’s interesting is that studies have even shown that vagal tone is passed on from mother to child. Mothers who are depressed, anxious and angry during their pregnancy have lower vagal activity. And once they give birth to their child, the newborn also has low vagal activity and low dopamine and serotonin levels (1-3).

Your vagal tone can be measured by tracking certain biological processes such as your heart rate, your breathing rate, and your heart rate variability (HRV).

When your heart rate variability (HRV) is high, your vagal tone is also high. They are correlated with each other (53-55).

You can increase your HRV by using the EmWave2 device (and this article shares 24 other ways to increase your HRV).

Some researchers actually use the EmWave2 to measure vagal tone in their studies.

If your vagal tone is low, don’t worry - you can take steps to increase it by stimulating your vagus nerve. This will allow you to more effectively respond to the emotional and physiological symptoms of your brain and mental illness.

Stimulating the vagus nerve and increasing vagal tone has been shown to help treat a wide variety of brain and mental health conditions, including:

Depression
Anxiety disorders
Alzheimer's disease
Migraines
Fibromyalgia
Tinnitus
Alcohol addiction
Autism
Bulimia nervosa
Personality disorders
Heroin seeking behaviour
Poor memory
Mood disorders in the elderly
Multiple sclerosis
Obsessive compulsive disorder
Severe mental diseases
Traumatic brain injury
Chronic fatigue syndrome

For people with treatment-resistant depression, the FDA has even approved a surgically-implanted device that periodically stimulates the vagus nerve. And it works (6-9).

But you don’t need to go down that route.

You can enjoy the benefits of vagus nerve stimulation naturally by following these 13 steps.

1. Cold Exposure

Acute cold exposure has been shown to activate the vagus nerve and activate cholinergic neurons through vagus nerve pathways (10).

Image of an old-fashioned, muscular, manly man. It says “Have a cold shower? You mean a shower?”

Researchers have also found that exposing yourself to cold on a regular basis can lower your sympathetic “fight or flight” response and increase parasympathetic activity through the vagus nerve (11).

I often take cold showers and go outside in cold temperatures with minimal clothing.

Try finishing your next shower with at least 30 seconds of cold water and see how you feel. Then work your way up to longer periods of time.

It's painful to do, but the lingering effects are worth it.

You can also ease yourself into it by simply sticking your face in ice cold water.

2. Deep and Slow Breathing

Deep and slow breathing is another way to stimulate your vagus nerve.

A woman closing here eyes and breathing deeply near the ocean. Deep breathing stimulates the vagus nerve.

It’s been shown to reduce anxiety and increase the parasympathetic system by activating the vagus nerve (51-52).

Most people take about 10 to 14 breaths each minute. Taking about 6 breaths over the course of a minute is a great way to relieve stress. You should breathe in deeply from your diaphragm. When you do this, your stomach should expand outward. Your exhale should be long and slow. This is key to stimulating the vagus nerve and reaching a state of relaxation.

The best way to know if you’re on the right track is by using the EmWave2 device. It’s a biofeedback device that assists you in pacing your breathing. I previously wrote about the benefits of using the device here. You can get it through the HeartMath website.

3. Singing, Humming, Chanting and Gargling

The vagus nerve is connected to your vocal cords and the muscles at the back of your throat.

Singing, humming, chanting and gargling can activate these muscles and stimulate your vagus nerve.

And this has been shown to increase heart-rate variability and vagal tone (12).

I often gargle water before swallowing it. This is discussed more in Dr. Datis Kharrazian’s book, Why Isn’t My Brain Working?

4. Acupuncture

Acupuncture is another alternative treatment that has been shown to stimulate the vagus nerve (46).

A woman’s ear with three acupuncture needles in it. Auricular acupuncture is very effective at stimulating the vagus nerve.

I’m a really big fan of auricular acupuncture. Auricular acupuncture is when needles are inserted into ear. I’d recommend trying to find a health practitioner in your area who provides it, especially if you’re weening off psychiatric medication. It really helped me the first time I came off antidepressants. I was surprised.

Research shows that ear acupuncture stimulates the vagus nerve, increases vagal activity and vagal tone, and can help treat “neurodegenerative diseases via vagal regulation” (45).

In my experience, ear acupuncture is more effective than regular acupuncture. I’m not sure why. I’ve just personally noticed more benefits from ear acupuncture.

At the end of each appointment, my practitioner would secure small black seeds on my ear.

I also use an acupuncture mat at home to relax before bed.

5. Yoga and Tai Chi

Yoga and tai chi are two “mind-body” relaxation techniques that work by stimulating the vagus nerve and increasing the activity of your parasympathetic “rest and digest” nervous system.

A woman practicing yoga or tai chi outside. Yoga and tai chi stimulate the vagus nerve and can improve your mental health.

Studies have shown that yoga increases GABA, a calming neurotransmitter in your brain. Researchers believe it does this by “stimulating vagal afferents”, which increase activity in the parasympathetic nervous system (13-18).

Researchers have also found that yoga stimulates the vagus nerve and therefore should be practiced by people who struggle with depression and anxiety (19).

Despite all the great research, I’m personally not a big fan of yoga. A lot of people swear by it but it’s just not for me. I prefer tai chi.

Tai chi has also been shown to increase heart rate variability, and researchers think this means it can “enhance vagal modulation” (20).

6. Probiotics

It’s becoming increasingly clear to researchers that gut bacteria improve brain function by affecting the vagus nerve (27).

Bacteria. Probiotic bacteria can stimulate your vagus nerve and improve your mental health.

In one study, animals were given the probiotic Lactobacillus Rhamnosus, and researchers found positive changes to the GABA receptors in their brain, a reduction in stress hormones, and less depression and anxiety-like behaviour.

The researchers also concluded that these beneficial changes between the gut and the brain were facilitated by the vagus nerve. When the vagus nerve was removed in other mice, the addition of Lactobacillus Rhamnosus to their digestive systems failed to reduce anxiety, stress, and improve mood (25).

Another study found that the probiotic Bifidobacterium Longum normalized anxiety-like behavior in mice by acting through the vagus nerve (26).

Both Lactobacillus Rhamnosus and Bifidobacterium Longum are included in the Optimal Biotics supplement.

I previously wrote about some other ways you can increase the good bacteria in your gut. You can read about that here.

And here are 7 other probiotic strains that can help treat anxiety.

7. Meditation and Neurofeedback

Meditation is my favourite relaxation technique and it can stimulate the vagus nerve and increase vagal tone.

Jordan Fallis wearing the Muse headband.

Research shows that meditation increases vagal tone and positive emotions, and promotes feelings of goodwill towards yourself (22, 23).

Another study found that meditation reduces sympathetic “fight or flight” activity and increases vagal modulation (21).

“OM” chanting, which is often done during meditation, has also been shown to stimulate the vagus nerve (24).

I couldn’t find any research demonstrating this, but in my experience, neurofeedback significantly increased my heart-rate variability and vagal tone as measured by my EmWave2.

Now that I’m done neurofeedback, I use the Muse headband to meditate. Similar to neurofeedback, it gives you real-time feedback on your brainwaves. I previously wrote about it here, and you can get it through the Muse website.

Please note: If you’re interested in trying neurofeedback, I recommend becoming a client and working with us to determine the best type of neurofeedback for you and your condition. I have found that some types of neurofeedback are completely ineffective and may even be harmful. So it’s very important to do the right type of neurofeedback that actually works. It’s also critical to work with a qualified neurofeedback practitioner who knows what they are doing. Otherwise, you can get worse. We help our clients find a qualified practitioner in their area.

8. Omega-3 Fatty Acids

Omega-3 fatty acids are essential fats that your body cannot produce itself. They are found primarily in fish and are necessary for the normal electrical functioning of your brain and nervous system.

Two pieces of uncooked salmon. Salmon contains omega-3 fatty acids, which have been shown to stimulate the vagus nerve.

They often appear in most of my posts because they are so critical for brain and mental health and affect so many aspects of wellness.

They’ve been shown to help people overcome addiction, repair a “leaky brain”, and even help reverse cognitive decline.

But researchers have also discovered that omega-3 fatty acids increase vagal tone and vagal activity (35-37, 40).

Studies shown that they reduce heart rate and increase heart rate variability, which means they likely stimulate the vagus nerve (34, 38, 39).

And high fish consumption is also associated with “enhanced vagal activity and parasympathetic predominance” (35).

That's why I eat lots of wild-caught salmon, as well as supplement with krill oil.

9. Exercise

I’ve already discussed how exercise increases your brain’s growth hormone, supports your brain’s mitochondria, and helps reverse cognitive decline.

But it’s also been shown to stimulate the vagus nerve, which may explain its beneficial brain and mental health effects (28).

A man running near the water. Exercise stimulates the vagus nerve.

Many brain health experts recommend exercise as their number one piece of advice for optimal brain health.

This is my exercise routine:

Lift heavy weights 1-4 times per week
High-intensity interval sprinting 1-2 times per week
Walk as much as I can (ideally 30-60 minutes every day)

Walking, weightlifting and sprinting are the best forms of exercise, but you should choose a sport or exercise routine that you enjoy, so that you’ll stick with it consistently.

10. Zinc

As I’ve discussed before, zinc is an essential mineral for mental health, especially if you struggle with chronic anxiety.

One study shows that zinc increases vagus nerve stimulation in zinc-deficient rats (41).

It’s estimated that 2 billion people in the world are deficient in zinc, and six different studies show that subclinical deficiency of zinc impairs brain function in children and adults (42-44).

Oysters contain zinc, which has been shown to stimulate the vagus nerve.

So, if you struggle with a brain or mental health disorder, it’s quite possible that you’re deficient.

Some of the best food sources of zinc include oysters, grass-fed beef, pumpkin seeds, cashews, mushrooms and spinach. These foods are included in my Free Grocery Shopping Guide for Optimal Brain and Mental Health.

However, I still recommend at least short-term supplementation to ensure you get enough.

I created and take the Optimal Zinc supplement to make sure my zinc levels are optimal.

Check out my previous post about zinc and copper if you’re interested in discovering more steps you can take to increase your zinc levels.

11. Massage

Research shows that massages can stimulate the vagus nerve, and increase vagal activity and vagal tone (31-32).

A woman getting a massage. Massages improve your mental health by stimulating the vagus nerve.

The vagus nerve can also be stimulated by massaging several specific areas of the body.

Foot massages (reflexology) have been shown to increase vagal modulation and heart rate variability, and decrease the “fight or flight” sympathetic response (29).

Massaging the carotid sinus, an area located near the right side of your throat, can also stimulate the vagus nerve to reduce seizures (30).

I personally get a massage from a registered massage therapist every couple of months.

12. Socializing and Laughing

I’ve already discussed how socializing and laughing can reduce your body’s main stress hormone.

Two men laughing. Laughter and socializing stimulates the vagus nerve.

And now I’ve learned that they are likely doing this by stimulating the vagus nerve.

Researchers have discovered that reflecting on positive social connections improves vagal tone and increases positive emotions (47, 48).

Laughter has been shown to increase heart-rate variability and improve mood (49).

And vagus nerve stimulation often leads to laughter as a side effect, suggesting that they are connected and influence one another (50).

So my advice is to hang out and laugh with your friends as much as possible. Although I should probably be taking my own advice here, as I’m an introvert and often avoid socializing too much.

13. Intermittent Fasting

On most days, I don’t eat breakfast at all, and then "break my fast" by eating my first meal of the day around 2 or 3 p.m. That means I eat all my food for the day within an 8-hour window.

An empty plate with a fork and knife beside it. Intermittent fasting stimulates the vagus nerve.

There are many health benefits to doing this. As I’ve discussed before, intermittent fasting can boost your brain’s growth hormone, improve mitochondrial function, and may help some people overcome brain fog and cognitive decline.

Research also shows that fasting and caloric restriction increase heart rate variability, which is an indicator that it increases parasympathetic activity and vagal tone (33).

The best way to start fasting 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.

Conclusion

You don’t have to be controlled by your body and mind. You have the power to tell them what to do.

By stimulating the vagus nerve, you can send a message to you body that it’s time to relax and de-stress, which leads to long-term improvements in mood, wellbeing and resilience.

Increasing my vagal tone has allowed me to overcome anxiety and depression, and better manage them when they arise.

Overall, I hope you implement some of the above steps into your daily life, and they allow you to live more optimally.

Enjoy This Article? You Might Also Like My FREE Food Guide for Optimal Brain and Mental Health!

Live Optimally,

Jordan Fallis

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References:

(1) https://www.ncbi.nlm.nih.gov/pubmed/12768648

(2) https://www.https://www.ncbi.nlm.nih.gov/pubmed/12521495/.nlm.nih.gov/pubmed/12521495/

(3) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2556849

(4) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3705176/

(5) http://pss.sagepub.com/content/early/2013/05/06/0956797612470827.abstract

(6) http://www.webmd.com/depression/vagus-nerve-stimulation#1

(7) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2990624/

(8) https://www.sciencedaily.com/releases/2016/02/160204111728.htm

(9) https://www.elsevier.com/about/press-releases/research-and-journals/new-non-invasive-form-of-vagus-nerve-stimulation-works-to-treat-depression

(10) https://www.ncbi.nlm.nih.gov/pubmed/11447037

(11) https://www.ncbi.nlm.nih.gov/pubmed/18785356

(12) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3705176/

(13) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3111147/

(14) https://www.ncbi.nlm.nih.gov/pubmed/12568274

(15) https://www.ncbi.nlm.nih.gov/pubmed/12090812

(16) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2176143/

(17) https://www.ncbi.nlm.nih.gov/pubmed/16641939

(18) https://www.ncbi.nlm.nih.gov/pubmed/15750381

(19) http://www.bu.edu/news/2012/03/07/researchers-find-yoga-helps-ease-stress-related-medical-and-psychological-conditions/

(20) https://www.ncbi.nlm.nih.gov/pubmed/18991518

(21) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3546358/

(22) http://healthland.time.com/2013/05/09/why-kindness-can-make-us-happier-healthier/?iid=hl-main-lead

(23) https://www.ncbi.nlm.nih.gov/pubmed/23649562

(24) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3099099/

(25) http://www.ncbi.nlm.nih.gov/pubmed/21876150

(26) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3413724/

(27) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4367209/

(28) http://www.ncbi.nlm.nih.gov/pubmed/20948179

(29) https://www.ncbi.nlm.nih.gov/pubmed/22314629

(30) http://www.ncbi.nlm.nih.gov/pubmed/23962632

(31) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3133856/

(32) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2844909/

(33) http://www.ncbi.nlm.nih.gov/pubmed/16581971

(34) https://www.ncbi.nlm.nih.gov/pubmed/17326331

(35) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3217222/

(36) https://www.ncbi.nlm.nih.gov/pubmed/16616012/

(37) https://www.ncbi.nlm.nih.gov/pubmed/18461305

(38) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3483717/

(39) https://www.ncbi.nlm.nih.gov/pubmed/17134636

(40) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3653417/

(41) http://www.ncbi.nlm.nih.gov/pubmed/19158231

(42) http://www.ncbi.nlm.nih.gov/pubmed/22664333

(43) http://www.ncbi.nlm.nih.gov/pubmed/21939673

(44) http://www.ncbi.nlm.nih.gov/pubmed/22673824

(45) https://www.hindawi.com/journals/ecam/2012/786839/

(46) https://www.ncbi.nlm.nih.gov/pubmed/24359451

(47) https://www.ncbi.nlm.nih.gov/pubmed/23649562

(48) http://journals.sagepub.com/doi/abs/10.1177/0956797612470827

(49) https://www.ncbi.nlm.nih.gov/pubmed/22894892

(50) http://www.ncbi.nlm.nih.gov/pubmed/12959437

(51) http://www.npr.org/2010/12/06/131734718/just-breathe-body-has-a-built-in-stress-reliever

(52) https://www.hindawi.com/journals/ecam/2013/743504/

(53) http://circ.ahajournals.org/content/118/8/863.long

(54) https://en.wikipedia.org/wiki/Heart_rate_variability

(55) https://en.wikipedia.org/wiki/Vagal_tone

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The Remarkable Antioxidant That Can Help Treat 6 Mental Illnesses

February 16, 2024 Jordan Fallis

Silhouette of man, other person adding missing piece to puzzle.

When I went to the doctor years ago for help with my concussion symptoms and mental health challenges, he offered me two options – addictive sleeping pills or antidepressants.

That was it.

I was left in the dark.

I had no other options and nowhere to turn, so I had to take the medication.

Years later, I now know there are many other options and solutions.

N-acetyl-cysteine (NAC), a cheap amino acid and antioxidant, is one of the more effective and safer options to deal with the root cause of mental illness and sub-optimal cognition.

What's N-Acetylcysteine? How Can It Help The Brain?

N-acetyl-cysteine (NAC) is a modified form of the amino acid cysteine and helps your body produce glutathione.

Glutathione is a powerful antioxidant that supports liver detoxification and reduces free radicals in the body.

Over the past 30 years, high doses of NAC have been used in emergency rooms to combat acetaminophen (Tylenol) toxicity (1, 2).

But there is also an overwhelming amount of evidence showing that NAC can help treat a number of neurological and psychiatric disorders, and it has personally played a huge role in my recovery from mental illness and post-concussion syndrome.

A systematic review of all of the evidence suggests that NAC is effective at treating the following conditions (4, 6, 18, 19):

•   Major depressive disorder
•   Bipolar disorder
•   Drug addiction
•   Obsessive-compulsive disorder
•   Autism
•   Schizophrenia
•   Alzheimer's disease
•   Certain forms of epilepsy (progressive myoclonic)

NAC also reduces the severity of mild traumatic brain injury in soldiers, and animal studies show that it can improve cognition after moderate traumatic brain injury (5).

Disorders such as anxiety and attention deficit hyperactivity disorder have preliminary evidence but require larger studies (4, 6).

Mike Cernovich has even wrote about how severe mental illness runs in his family and how NAC helped him overcome his depression and anxiety.

Overall, it’s clear to me that NAC should be a first-line treatment for mental illness, along with these three other critical nutrients. The fact that NAC improves so many different mental disorders tells me that it’s much closer to treating the root cause of these brain afflictions than standard psychiatric care.

My recommendation: I used to take 1200 mg of NAC every day to manage my long-term mental health. It was helpful, but I eventually experienced some side effects at that dosage due to heavy metal redistribution. I don’t need to take nearly as much anymore after doing other treatments. Studies show that people benefit from taking anywhere between 500 mg to 3000 mg daily or every other day. But I find that many of my clients actually do better when they take a lower dose because high doses of NAC can sometimes redistribute heavy metals into the brain. You’ll obviously want to avoid this. I now take and recommend just 250 mg of NAC, which can be found in the Optimal Antiox supplement. Optimal Antiox also contains a number of other antioxidants and nutrients that can support your brain and mental health. Optimal Antiox also includes leucine, which is an amino acid. Taking leucine with NAC prevents mercury from being reabsorbed into the central nervous system.

How Is It So Effective At Treating All These Mental Health Conditions?

First of all, it's important to note that NAC seems to target biological pathways that are common across all mental disorders. And this is something mainstream medicine and the pharmaceutical industry would rather ignore. NAC isn't patentable. They would rather focus on producing, patenting and marketing new drugs for many different disorders. There’s lots more money in that.

Here are some possible explanations for its effectiveness:

NAC has anti-inflammatory properties, and inflammation has been linked to depression and other mental health disorders (12, 13).
NAC has also been shown to successfully cross the blood-brain-barrier and raise glutathione levels in the brain. Low levels of glutathione in the brain have been linked to a number of psychiatric disorders (8-11, 17-19, 24).
High levels of oxidative stress have been identified in the brains of patients with a variety of psychiatric illnesses. Increasing brain glutathione by supplementing with NAC can help reduce this oxidative stress and protect neurons from oxidative damage (20-23, 25).
Lastly, NAC may be having beneficial effects on patients by reducing glutamate, a major excitatory neurotransmitter in the brain that can lead to overstimulation (14-16, 26).

Therefore, if you take NAC, you're giving your body an efficient way to soak up excess glutamate. You’re also reducing oxidative stress and inflammation by giving it glutathione. As a result, this helps alleviate a number of different mental health problems.

Below, I’ll lay out some of the research exploring NAC as a possible treatment for five mental health problems. Feel free to skip to your condition to learn about it.

Depression and Bipolar Disorder

Here is some of the research looking into NAC as a possible treatment for depression and bipolar disorder:

A randomized controlled trial examined 149 individuals with moderate depression. They received two grams of NAC or placebo. Before treatment, the estimated mean depression score was 19.7. At the end of the 8-week study, the score had decreased to 11.1. Individuals who received NAC witnessed improvements in functioning and quality of life (27).
Another randomized controlled trial looked at 75 patients with bipolar disorder. Two grams of NAC or placebo was given for 6 months. At the end of this period, the group who received NAC saw a reduction in their depression and significant improvements in their global, social and occupational functioning. The improvements were rated as “medium to high” and it was concluded that "NAC is a safe and effective augmentation strategy for depressive symptoms” (28).
Several other studies have examined the effects of NAC on bipolar disorder (including mania) and found that two grams of NAC daily significantly improves and even causes a full remission of both depressive and manic symptoms (29-31).

It’s important to note that some of these studies lasted 6 months, which is a very long time for randomized control trials. And all of the studies had beneficial effects and zero severe side effects. That’s quite impressive, especially considering that pharmaceutical companies have spent billions of dollars trying to find a “cure” for depression and bipolar disorder and don’t have much to show for it.

All of the above research makes sense in light of a meta-analysis that found that patients with bipolar disorder have significantly higher levels of oxidative stress and glutamate in their brain.

A number of mood-stabilizing medications aim to decrease glutamate, yet they come with numerous side effects (14-16, 26, 27, 32, 33).

And as I've discussed before, certain antidepressants can deplete glutathione, which further increases oxidative stress.

NAC is definitely a better and healthier long-term option.

Addiction

Substance abuse and addiction are very costly. Yet there are hardly any efficient treatments that prevent relapse.

But a lot of research is emerging demonstrating a link between oxidative stress and drug addiction, and how NAC can help manage it (66-68).

In a small study, 13 people abstaining from cocaine were given 2,400 mg of NAC or placebo over two days. The participants who received NAC witnessed a significant reduction in their withdrawal symptoms and cravings for cocaine (34). Follow-up studies also showed that NAC reduced desire and interest in cocaine (35, 36).
Smokers voluntarily reduce their cigarette use by around 25% after two weeks of supplementing with 2,400 mg of NAC (37, 65).
And it’s not just addiction to drugs. NAC also shows promise for the treatment of gambling addiction. A randomized control trial with 27 pathological gamblers showed that gamblers who supplemented with NAC scored 60% lower on the “Obsessive Compulsive Scale for Pathological Gambling." (38).

Here are 8 other nutrients that can help with addiction.

Obsessive-Compulsive Disorder (OCD)

Not surprisingly, there are brain similarities among people who suffer from addiction and obsessive–compulsive disorder (OCD).

Just like addiction, higher levels of oxidative stress and glutamate are found in people with OCD (39-44).

The standard treatment for OCD is a combination of antidepressants and psychotherapy.

But around 20% of patients don’t get better with this combination, and many suffer from a variety of drug side effects (45).

Since NAC is inexpensive and widely available, it’s clear that it has significant advantages for patients. Just don’t expect pharmaceutical reps to bring this to the attention of your doctor. You’ll have to take it yourself.

I also encourage you to check out this article for 21 other ways to treat OCD.

Autism

Autism is a touchy subject. So let me start out by saying that NAC will not cure autism. Autism has many different causes and contributing factors.

However, NAC will likely improve some autistic symptoms.

Multiple studies suggest that NAC is a well-tolerated treatment for autistic individuals and can reduce their irritability (46-48).

Like the disorders above, research has found that autistic individuals have higher levels of oxidative stress and lower levels of the antioxidant glutathione in their brains, making it likely that NAC will help them (49-55).

There is also lots of evidence suggesting that too much glutamate in the brain contributes to autistic symptoms. As discussed earlier, glutamate in a major excitatory neurotransmitter in the brain. It is also the precursor to GABA, a calming neurotransmitter that reduces anxiety.

There is an enzyme that converts glutamate to GABA, and researchers have found that this enzyme is lower in individuals on the autism spectrum. This leads to more glutamate and less GABA, and therefore much more excitation. Not surprisingly then, glutamate antagonists (e.g. NAC) have been shown to reduce symptoms of autism, bringing them more into balance (56-60).

Since oxidation and glutamate are abnormally elevated in persons with autism, NAC can kill two birds with one stone by providing an antioxidant effect and reducing glutamate levels in the brain of autistic individuals.

Schizophrenia

The last mental disorder I’m going to explore is schizophrenia. There is a good amount of research suggesting that NAC can help with this condition as well.

Researchers gave 2 grams of NAC to schizophrenic patients during a six-month randomized control trial. The participants who received NAC experienced improvements in their symptoms, and many of them did not experience improvements from other treatments. They demonstrated improvements in insight, self-care, social interaction, motivation, and stabilization of mood. Follow-up studies found similar results (62, 63, 70).
I found one study that explored NAC’s ability to change schizophrenic patient’s electroencephalogram (EEG) synchronicity – a measure of electrical activity within the brain that I discussed in my post about neurofeedback (69).
I also found a case report of a young woman with treatment-resistant schizophrenia who showed significant improvements in symptoms by taking just 600 mg of NAC every day (64).

This makes sense considering there is an expanding body of evidence suggesting oxidative stress occurs in individuals with schizophrenia. Some research shows that the more oxidative stress a schizophrenic patient experiences, the worse their symptoms get. And several studies indicate that NAC may benefit schizophrenics by increasing glutathione and reducing glutamate (61, 71-74).

Conclusion

Overall, oxidation and glutamate are often abnormally elevated in people with a wide range of neurological and psychiatric disorders.

NAC may correct these underlying problems by generating the antioxidant glutathione and reducing the excitatory neurotransmitter glutamate.

I would definitely advise people suffering from depression, bipolar disorder, OCD, drug addiction or autism to start taking it. See how it affects you. If it helps, keep taking. If not, then try something else.

Many of the studies also suggest that NAC enhances the effectiveness of psychiatric medications. So if you're already on medication, NAC and your medication will likely work better together. There appears no downside in giving it a try.

My recommendation: I used to take 1200 mg of NAC every day to manage my long-term mental health. It was helpful, but I eventually experienced some side effects at that dosage due to heavy metal redistribution. I don’t need to take nearly as much anymore after doing other treatments. Studies show that people benefit from taking anywhere between 500 mg to 3000 mg daily or every other day. But I find that many of my clients actually do better when they take a lower dose because high doses of NAC can sometimes redistribute heavy metals into the brain. You’ll obviously want to avoid this. I now take and recommend just 250 mg of NAC, which can be found in the Optimal Antiox supplement. Optimal Antiox also contains a number of other antioxidants and nutrients that can support your brain and mental health. Optimal Antiox also includes leucine, which is an amino acid. Taking leucine with NAC prevents mercury from being reabsorbed into the central nervous system.

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Jordan Fallis

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References:

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17.   http://www.ncbi.nlm.nih.gov/pubmed/12512991
18.   http://www.ncbi.nlm.nih.gov/pubmed/24752591
19.   http://www.ncbi.nlm.nih.gov/pubmed/25004186
20.   Andreazza, A.C., et al. “Oxidative stress markers in bipolar disorder: a meta-analysis”. Journal of Affective Disorders Vol. 111, No. 2–3 (2008): 135–144.
21.   Kim, H.K., et al. “Oxidation and nitration in dopaminergic areas of the prefrontal cortex from patients with bipolar disorder and schizophrenia”. Journal of Psychiatry & Neuroscience Vol. 39, No. 1 (2014): 130155.
22.   Wang, J.F., et al. “Increased oxidative stress in the anterior cingulate cortex of subjects with bipolar disorder and schizophrenia”. Bipolar Disorders Vol. 11, No. 5 (2009): 523–529.
23.   Gawryluk, J.W., et al. “Decreased levels of glutathione, the major brain antioxidant, in post-mortem prefrontal cortex from patients with psychiatric disorders”. The International Journal of Neuropsychopharmacology Vol. 14, No. 1 (2011): 123–130.
24.   Holmay, M.J., et al. “N-Acetylcysteine boosts brain and blood glutathione in Gaucher and Parkinson diseases”. Clinical Neuropharmacology Vol. 36, No. 4 (2013): 103–106.
25.   Gawryluk, J.W., et al. “Decreased levels of glutathione, the major brain antioxidant, in post-mortem prefrontal cortex from patients with psychiatric disorders”. The International Journal of Neuropsychopharmacology Vol. 14, No. 1 (2011): 123–130
26.   Gigante, A.D., et al. “Brain glutamate levels measured by magnetic resonance spectroscopy in patients with bipolar disorder: a meta-analysis”. Bipolar Disorders Vol. 14, No. 5 (2012): 478–487.
27.   Berk, M., et al. “The efficacy of N-acetylcysteine as an adjunctive treatment in bipolar depression: an open label trial”. Journal of Affective Disorders Vol. 135, No. 1–3 (2011): 389–394.
28.   http://www.ncbi.nlm.nih.gov/pubmed/18534556
29.   Magalhães, P.V., et al. “N-Acetylcysteine for major depressive episodes in bipolar disorder”. Revista Brasileira de Psiquiatria Vol. 33, No. 4 (2011): 374–378.
30.   Magalhães P.V., et al. “N-Acetyl cysteine add-on treatment for bipolar II disorder: a subgroup analysis of a randomized placebo-controlled trial. Journal of Affective Disorders Vol. 129, No. 1–3 (2011): 317–320.
31.   Magalhães, P.V., et al. “A preliminary investigation on the efficacy of N-acetyl cysteine for mania or hypomania”. The Australian and New Zealand Journal of Psychiatry Vol. 47, No. 6 (2013): 564–568.
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Inositol: An Important Nutrient For OCD, Anxiety and Depression

February 6, 2024 Jordan Fallis

The nutrient that I want to talk about today isn’t very well known.

But it has helped me manage OCD, anxiety and depression over the years, especially after I weened off psychiatric medication.

It’s called inositol, or myo-inositol.

Inositol is a non-essential vitamin and naturally-occurring compound in the body. It's structurally similar to glucose and small amounts of it can be found in food.

Researchers extracted and isolated it in 1849, but it wasn't until the 1980s that they discovered high levels of it in the central nervous system, and found that it plays a key role in neurotransmission (1, 4).

Studies show that it can increase GABA-A receptor function and enhance serotonin receptor sensitivity, working similarly to anti-anxiety (benzodiazepines) and antidepressant (SSRIs) medications (2-3, 5).

Inositol levels in the brain have also been shown to be lower in people with several neuropsychiatric conditions (30).

Considering this, it’s not too surprising that researchers have found that supplementing with it can help treat anxiety and depression.

If you have one of the following anxious and depressive conditions, inositol could help you.

Inositol and Depression

First of all, researchers have found reduced levels of inositol in the spinal fluid of depressed patients (14).

They’ve also found significantly less inositol in brain samples of suicide victims (16).

Transcranial direct current stimulation (tDCS) is a form of neurostimulation that helps treat depression, and one of the reasons it works may be because it causes a significant increase in brain inositol levels (15).

But you don’t need to do tDCS to increase inositol levels in the brain.

Supplementing with inositol has also been shown to increase inositol concentration within the central nervous system and treat depression in adults (17):

In one study, 11 people with treatment-resistant depression took 6 grams of inositol every day for four weeks, and nine of them experienced major improvements in their mood (18).
Another study had depressed patients take 12 grams of inositol every day for four weeks. Researchers found that these depressed patients experienced significantly greater improvements in their depression compared to the patients who took placebo (19, 22).
And people with bipolar disorder who were going through a major depressive episode supplemented with inositol for six weeks, and it led to a 17.4% reduction in their depressive symptoms (20).

Despite all of this research, it’s important to point out that I found one meta-analysis concluding that “it is currently unclear whether or not inositol is of benefit in the treatment of depression” (21).

That’s not to say it won’t work for you though.

In my experience, inositol does help with depression – just not with everyone.

If you typically respond to SSRI antidepressants (like I do), it’s more likely that inositol will help you with your depressive symptoms (23).

If SSRI antidepressants don't improve your mood when you take them, it’s less likely that inositol will help you.

Overall, it’s worth a try though.

Inositol and Premenstrual Dysphoric Disorder (PMDD)

Woman with PMDD holds stomach and head in worry.

Premenstrual dysphoric disorder (PMDD) is a condition in which a woman has severe depressive symptoms, irritability, and tension before menstruation, which disrupts her social and/or occupational life. PMDD symptoms are more severe than symptoms of premenstrual syndrome (PMS) (12).

Inositol has been shown to help treat PMDD.

Over the course of six menstrual cycles, women with PMDD supplemented with 12 grams inositol daily, and they experienced a significant reduction in their symptoms of dysphoria and depression.

Researchers concluded that they “were able to clearly prove the efficacy of myo-inositol in PMDD” (13).

Inositol and Anxiety, Panic Disorder and Agoraphobia

Based on my research and experience, inositol is better at reducing anxiety and treating anxious disorders than depression.

Panic disorder is diagnosed in people who experience sudden panic attacks and are preoccupied with the fear of a recurring attack.

Some people stop going into environments in which they previously had a panic attack, anticipating that it will happen again. This is considered agoraphobia. They may avoid public places such as shopping malls, public transportation, or large sports arenas.

Many patients with panic disorder and agoraphobia don’t respond well to current treatments, or they discontinue drugs because of their side effects.

Woman with agoraphobia stares outside through window.

Luckily, there is research showing that inositol can help treat both of these conditions with little to no side effects.

In one study, researchers compared the effects of inositol to fluvoxamine (Luvox), an SSRI antidepressant commonly used in the treatment of panic disorder.

Twenty patients with panic disorder took 18 grams of inositol every day for one month, and then took 150 mg of fluvoxamine every day for another month.

Researchers found that inositol decreased the number of weekly panic attacks per week by four, while fluvoxamine only reduced them by two. Fluvoxamine also had side effects such as nausea and lethargy, and inositol didn’t have any side effects (6).

In another study, twenty-one patients with panic disorder (with and without agoraphobia) took 12 grams of inositol daily for four weeks.

Compared to placebo, the frequency and severity of panic attacks, and the severity of agoraphobia, significantly declined after taking inositol. And there were hardly any side effects!

The researchers concluded that inositol is an “attractive therapeutic for panic disorder” (7, 8).

Inositol has also been shown to reduce anxiety in children and decrease anxiety-like behaviours in rats (24, 25).

Inositol and Obsessive Compulsive Disorder (OCD)

Obsessive-compulsive disorder (OCD) is a psychiatric disorder characterized by obsessive thoughts and compulsive behaviors.

Illustration of man on ladder fixing OCD sign.

In his book Nutrient Power, Dr. William Walsh says he uses inositol with all his patients with OCD.

I personally noticed a reduction in my obsessive-compulsive tendencies while supplementing with it.

And there is some research to support this.

In one study, patients with OCD took 18 grams of inositol or placebo daily for six weeks.

At the end of the six weeks, the patients who took inositol had significantly lower scores on the Yale-Brown Obsessive Compulsive Scale.

The researchers concluded that inositol can effectively treat obsessive-compulsive disorder (9, 10).

Check out this article for 21 other ways to treat OCD.

Inositol and Binge Eating Disorder and Bulimia

Binge eating disorder (BED) is a condition characterized by frequent and recurrent binge eating episodes, while bulimia nervosa is characterized by binge eating followed by purging.

Research has shown that inositol supplementation can help with both of these conditions.

In one study, people with these disorders took 18 grams of inositol daily for six weeks, and researchers found that it reduced symptoms of binge eating significantly better than placebo. It also reduced depressive and anxiety scores.

The researchers concluded that “inositol is as therapeutic in patients with bulimia nervosa and binge eating as it is in patients with depression and panic and obsessive-compulsive disorders” (11).

Inositol Dosage and My Personal Review and Experience

As a standard dietary supplement, many people take between 1 and 3 grams of inositol daily.

But for the brain and mental health benefits, you need to take much higher doses.

The usual dosage for anxious disorders ranges between 12 and 18 grams. One of the depression studies used just 6 grams, but I haven’t found any research suggesting that it works neurologically at doses any lower than that.

I took 18 grams (4.5 grams, 4 times daily) of this inositol powder while weening off psychiatric medication and it made the transition much easier.

However, some people find relief with lower dosages.

Therefore, it’s best to start with a lower dose and work your way up to 18 grams if necessary.

Since you’ll likely need to take large amounts, and capsules usually only contain 500 mg of inositol, I recommend inositol powder.

I used this one, but there are a number of different choices online. It’s easy to consume because it has a sugary taste.

You may need a scale to measure your doses.

Inositol is known to be extremely safe. There are no documented cases of drug interactions from studies in which inositol was taken alongside psychiatric medications such as SSRIs.

I started taking it while taking medication, and soon realized I was experiencing more side effects from my antidepressant. This is sometimes a sign that you're on too high of a dose of medication. At that point, I could lower my SSRI dose easily because inositol was helping.

This anti-anxiety supplement also includes several other natural compounds that have helped me manage my anxiety over the years. It can help reduce stress and anxiety alongside inositol.

Conclusion

If you struggle with anxiety or depression, supplementing with inositol is worth a shot.

The current research suggests it can help with illnesses that respond well to SSRI antidepressants, but probably isn’t beneficial to people struggling with other disorders, such as autism, Alzheimer's disease, schizophrenia and ADHD (26-29).

This aligns with my personal experience, as it helped me the most with anxiety and depression. And I had pretty severe symptoms of ADHD and cognitive decline, and inositol never helped me with that.

Go ahead and try it yourself and see if it helps you.

I hope it does.

Enjoy This Article? You Might Also Like My FREE Food Guide for Optimal Brain and Mental Health!

Live Optimally,

Jordan Fallis

Connect with me

References:

(1) https://www.ncbi.nlm.nih.gov/pubmed/6278902

(2) https://www.ncbi.nlm.nih.gov/pubmed/22986984

(3) https://www.ncbi.nlm.nih.gov/pubmed/9169302

(4) https://www.ncbi.nlm.nih.gov/pubmed/3017301

(5) http://www.ncbi.nlm.nih.gov/pubmed/8131066

(6) https://www.ncbi.nlm.nih.gov/pubmed/11386498

(7) https://www.ncbi.nlm.nih.gov/pubmed/7793450

(8) https://www.ncbi.nlm.nih.gov/pubmed/9169302

(9) https://www.ncbi.nlm.nih.gov/pubmed/8780431

(10) https://www.ncbi.nlm.nih.gov/pubmed/9169302

(11) https://www.ncbi.nlm.nih.gov/pubmed/11262515

(12) https://www.ncbi.nlm.nih.gov/pubmed/20359434

(13) https://www.ncbi.nlm.nih.gov/pubmed/22031267

(14) https://www.ncbi.nlm.nih.gov/pubmed/623854

(15) http://onlinelibrary.wiley.com/doi/10.1002/mrm.21709/full

(16) https://www.ncbi.nlm.nih.gov/pubmed/9247405

(17) http://www.ncbi.nlm.nih.gov/pubmed/24424706

(18) http://onlinelibrary.wiley.com/doi/10.1002/hup.470080109/abstract

(19) http://www.ncbi.nlm.nih.gov/pubmed/7726322

(20) https://www.ncbi.nlm.nih.gov/pubmed/16449473

(21) https://www.ncbi.nlm.nih.gov/pubmed/15106232

(22) https://www.ncbi.nlm.nih.gov/pubmed/9169302

(23) https://www.ncbi.nlm.nih.gov/pubmed/8780431

(24) http://www.ncbi.nlm.nih.gov/pubmed/11172878

(25) http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3875047/

(26) https://www.ncbi.nlm.nih.gov/pubmed/7894259

(27) https://www.ncbi.nlm.nih.gov/pubmed/21917766

(28) https://www.ncbi.nlm.nih.gov/pubmed/9169302

(29) https://www.ncbi.nlm.nih.gov/pubmed/9169302

(30) http://onlinelibrary.wiley.com/doi/10.1002/mrm.21709/full

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3 Foods You Should Avoid for Better Mental Health

February 4, 2024 Jordan Fallis

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.

A woman thinking and looking at two lightbulbs. One lightbulb is full of pizza, fries and junk food. Another lightbulb is full of leafy green vegetables.

1. Wheat

“Gluten sensitivity can be primarily, and at times, exclusively, a neurological disease.”

— Dr. Hadjivassiliou, MD, Professor of Neurology

Following a gluten-free diet has significantly improved my mental health (even though I didn’t have any terrible digestive issues).

Wheat can contribute to mental illnesses.

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.”

— Dr. Paola Bressan

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.

A glass of milk. The protein and sugars in milk can cause inflammation and contribute to mental illnesses.

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.”

— Dr. Daniel Kalish

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.”

— Dr. Michael Maes

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.

Correlation between homicide rates and omega-6 fatty acid consumption.

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.

Three eggs. Sometimes people have an intolerance to eggs and it can contribute to symptoms of mental illness.

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.

Fruits and vegetables in the shape of a brain.

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!