Jenna Johnston Functional Nutrition

Book a FREE 15-Minute Discovery Call!

Herbal Remedies for Hypothyroidism: What Works & Why

Jenna Johnston on July 22, 2024

For many people with hypothyroidism, waking up every morning feeling exhausted, even after a full night’s sleep, and struggling with brain fog, weight gain, and a sense of constant fatigue, is a daily reality. The thyroid, a small gland in the neck, has a huge impact on overall health and well-being. When it doesn’t produce enough thyroid hormones, every system in the body can feel the effects.

Conventional treatments for hypothyroidism often focus on hormone replacement therapy, which can be essential. However, the benefits of integrating herbal remedies into your treatment plan are often overlooked. Herbs have been used for centuries to support thyroid function and overall endocrine health. By tapping into the power of herbal medicine, you can address underlying imbalances, reduce symptoms, and improve your quality of life naturally. In this article, we’ll explore some of the most effective herbal remedies for hypothyroidism, shedding light on what works and why.

Ashwagandha: Balancing Thyroid Hormones

Ashwagandha (Withania somnifera) is a powerful adaptogenic herb that has been used in Ayurvedic medicine for centuries. Its primary role is to help the body adapt to stress, but it also has specific benefits for thyroid health, particularly in cases of hypothyroidism.

How Ashwagandha Works

Ashwagandha supports the thyroid by modulating the hypothalamic-pituitary-adrenal (HPA) axis, which plays a crucial role in hormone regulation. This herb helps balance cortisol levels, the body’s primary stress hormone, which can negatively impact thyroid function when chronically elevated. By reducing stress and balancing cortisol, ashwagandha indirectly supports thyroid hormone production.

Benefits of Ashwagandha for Hypothyroidism

Research has shown that ashwagandha can increase the production of thyroid hormones T3 (triiodothyronine) and T4 (thyroxine). In a study published in the Journal of Alternative and Complementary Medicine, participants with subclinical hypothyroidism who took ashwagandha experienced significant improvements in thyroid hormone levels compared to those who took a placebo.

In addition to boosting thyroid hormone levels, ashwagandha can help alleviate common symptoms of hypothyroidism, such as fatigue, brain fog, and low energy. Its adaptogenic properties enhance overall vitality and resilience, making it easier to cope with the daily challenges of living with hypothyroidism.

How to Use Ashwagandha

Ashwagandha is available in various forms, including capsules, powders, and tinctures. A common dosage for supporting thyroid health is 300-600 mg of standardized extract taken once or twice daily. However, it’s essential to consult with a healthcare provider before starting any new supplement, especially if you are already on thyroid medication, to ensure it’s safe and appropriate for your individual needs.

By incorporating ashwagandha into your health regimen, you can support your thyroid function naturally and improve your overall well-being. This herb not only helps balance thyroid hormones but also enhances your body’s ability to handle stress, making it a valuable ally in managing hypothyroidism.

Bladderwrack: Boosting Iodine Levels

Bladderwrack (Fucus vesiculosus) is a type of seaweed known for its high iodine content, which is crucial for thyroid hormone production. Iodine deficiency is a common cause of hypothyroidism, and incorporating bladderwrack can help ensure your body has the necessary building blocks for thyroid hormones.

How Bladderwrack Works

Iodine is an essential nutrient for the synthesis of thyroid hormones T3 and T4. Bladderwrack provides a natural and bioavailable source of iodine, making it an effective supplement for those with iodine-deficient hypothyroidism. By replenishing iodine levels, bladderwrack can support normal thyroid function and hormone production.

Benefits of Bladderwrack for Hypothyroidism

Bladderwrack has been traditionally used to support thyroid health and treat hypothyroidism. By boosting iodine intake, it helps restore normal thyroid hormone levels, improving symptoms such as fatigue, weight gain, and sluggish metabolism. Additionally, bladderwrack contains other beneficial compounds, such as fucoidans and polyphenols, which have anti-inflammatory and antioxidant properties, further supporting overall health.

How to Use Bladderwrack

Bladderwrack is available in dried, powdered, or capsule form. A typical dosage is 250-500 mg of dried bladderwrack taken once daily. However, it’s important to monitor your iodine intake and consult with a healthcare provider, as excessive iodine can also cause thyroid problems.

Bacopa Monnieri: Cognitive Support

Bacopa monnieri is an herb traditionally used in Ayurvedic medicine to enhance cognitive function and support overall brain health. For individuals with hypothyroidism, bacopa can help alleviate cognitive symptoms such as brain fog and memory issues.

How Bacopa Monnieri Works

Bacopa supports thyroid function by enhancing the production of thyroid hormones and reducing oxidative stress in the thyroid gland. It also has neuroprotective effects, promoting the growth of nerve cells and improving communication between neurons, which can help counteract cognitive deficits associated with hypothyroidism.

Benefits of Bacopa Monnieri for Hypothyroidism

Research suggests that bacopa can improve thyroid hormone levels, particularly T4, thereby supporting thyroid function. It also helps enhance cognitive function, memory, and focus, which are often impaired in individuals with hypothyroidism. Additionally, bacopa’s antioxidant properties protect the thyroid gland from damage caused by oxidative stress.

How to Use Bacopa Monnieri

Bacopa is commonly available in capsule or powder form. A standard dosage is 300-450 mg of a standardized extract taken once daily. It’s advisable to consult with a healthcare provider to determine the appropriate dosage for your specific needs.

Guggul: Enhancing T4 to T3 Conversion

Guggul (Commiphora mukul) is a resin extracted from the mukul myrrh tree, traditionally used in Ayurvedic medicine. It is known for its ability to support thyroid function by enhancing the conversion of T4 to T3, the active form of thyroid hormone.

How Guggul Works

Guggul contains compounds called guggulsterones, which have been shown to stimulate thyroid function and increase the conversion of T4 to T3. This is particularly beneficial for individuals with hypothyroidism, where the conversion process is often impaired.

Benefits of Guggul for Hypothyroidism

By enhancing the conversion of T4 to T3, guggul helps increase the levels of active thyroid hormone in the body, improving metabolic function and alleviating symptoms such as fatigue and weight gain. Guggul also has anti-inflammatory and antioxidant properties, which can protect the thyroid gland and support overall health.

How to Use Guggul

Guggul is available in capsule or tablet form. A common dosage is 75-150 mg of guggulsterones taken once or twice daily. As with any supplement, it’s important to consult with a healthcare provider to ensure the correct dosage and to avoid potential interactions with other medications.

Rhodiola Rosea: Reducing Stress and Fatigue

Rhodiola rosea is an adaptogenic herb known for its ability to reduce stress and combat fatigue. For individuals with hypothyroidism, Rhodiola can help manage the stress that often exacerbates thyroid dysfunction and related symptoms.

How Rhodiola Rosea Works

Rhodiola helps balance the body’s stress response by modulating the HPA axis and reducing cortisol levels. Lowering cortisol levels can alleviate stress and its negative impact on thyroid function. Additionally, Rhodiola boosts energy levels and enhances physical and mental performance.

Benefits of Rhodiola Rosea for Hypothyroidism

By reducing stress and fatigue, Rhodiola supports overall thyroid health and helps mitigate symptoms such as exhaustion and brain fog. Its adaptogenic properties enhance resilience to physical and emotional stress, making it easier for individuals with hypothyroidism to manage their condition and maintain energy levels.

How to Use Rhodiola Rosea

Rhodiola is available in capsule, tablet, or tincture form. A typical dosage is 200-400 mg of standardized extract taken once or twice daily. It’s best to start with a lower dose and gradually increase it, and to consult with a healthcare provider to determine the appropriate dosage for your needs.

Nettle: Nutrient Powerhouse

Nettle (Urtica dioica) is a nutrient-dense herb that provides essential minerals and vitamins important for thyroid health. Its high content of iron, magnesium, selenium, and vitamin C makes it a valuable addition to a thyroid-supportive regimen.

How Nettle Works

Nettle supports thyroid health by providing key nutrients that are often deficient in individuals with hypothyroidism. Iron is crucial for thyroid hormone production, while selenium is essential for the conversion of T4 to T3. Vitamin C enhances the absorption of these minerals and supports overall immune function.

Benefits of Nettle for Hypothyroidism

By replenishing essential nutrients, nettle helps support thyroid function and improve symptoms of hypothyroidism, such as fatigue and anemia. Its anti-inflammatory properties also help reduce thyroid gland inflammation, promoting better thyroid health.

How to Use Nettle

Nettle can be consumed as a tea, tincture, or in capsule form. A common dosage is 300-500 mg of dried nettle leaf taken once or twice daily. Nettle tea can be consumed 2-3 times a day. As always, consult with a healthcare provider to determine the best form and dosage for your needs.

Licorice Root: Supporting Adrenal Health

Licorice root (Glycyrrhiza glabra) is known for its ability to support adrenal health and manage the stress response, which is often linked to thyroid dysfunction. By balancing adrenal function, licorice root can indirectly support thyroid health.

How Licorice Root Works

Licorice root helps regulate cortisol levels and supports adrenal gland function, which can be particularly beneficial for individuals with hypothyroidism who also experience adrenal fatigue. By balancing cortisol, licorice root helps reduce stress and its negative impact on thyroid function.

Benefits of Licorice Root for Hypothyroidism

By supporting adrenal health and reducing stress, licorice root helps improve energy levels, reduce fatigue, and enhance overall thyroid function. Its anti-inflammatory properties also help protect the thyroid gland and support immune health.

How to Use Licorice Root

Licorice root is available in capsules, tablets, and tinctures. A typical dosage is 200-400 mg of standardized extract taken once or twice daily. It’s important to use licorice root under the guidance of a healthcare provider, especially if you have high blood pressure, as it can increase blood pressure in some individuals.

Schisandra Chinensis: Endocrine Support

Schisandra chinensis is an adaptogenic herb that supports overall endocrine health and helps manage stress, which can positively impact thyroid function. It is known for its ability to enhance physical endurance and resilience to stress.

How Schisandra Chinensis Works

Schisandra modulates the HPA axis, reducing stress and balancing cortisol levels. By supporting the endocrine system, it helps maintain optimal thyroid function and hormone balance. Schisandra also has antioxidant properties that protect the thyroid gland from oxidative stress.

Benefits of Schisandra Chinensis for Hypothyroidism

By reducing stress and enhancing resilience, Schisandra helps improve energy levels, mental clarity, and overall thyroid function. Its adaptogenic properties make it a valuable herb for managing the symptoms of hypothyroidism and improving quality of life.

How to Use Schisandra Chinensis

Schisandra is available in capsule, tablet, and tincture form. A common dosage is 500-1000 mg of dried fruit extract taken once or twice daily. As with any supplement, it’s important to consult with a healthcare provider to determine the appropriate dosage for your needs.

Conclusion

Managing hypothyroidism can be a complex journey, but incorporating herbal remedies offers a natural and holistic approach to support thyroid health and improve overall well-being. By leveraging the benefits of herbs like ashwagandha, bladderwrack, bacopa monnieri, guggul, Rhodiola rosea, nettle, licorice root, and Schisandra chinensis, you can address the underlying imbalances that contribute to hypothyroidism and enhance your body’s ability to function optimally.

Each of these herbs brings unique properties that help balance thyroid hormones, reduce stress, boost energy, and improve cognitive function. Integrating them into your health regimen can provide significant relief from the symptoms of hypothyroidism and support your journey toward better health.

Remember, every individual is unique, and what works for one person might not work for another. That’s why personalized guidance can make all the difference. If you’re ready to take control of your thyroid health and improve your well-being, consider scheduling a 1:1 consultation with me. Together, we can create a customized plan tailored to your specific needs, incorporating the best herbal remedies and lifestyle strategies to support your thyroid function and overall health.

Don’t let hypothyroidism hold you back any longer. Learn more about my consulting services and start your journey to optimal health today. Click HERE to schedule your consultation and take the first step towards a healthier, more balanced you.

Functional Nutrition Hacks for Breaking Weight Loss Plateaus

Jenna Johnston on June 26, 2024

Have you found yourself struggling with unwanted weight gain, despite your best efforts to stay active and eat healthily? Perhaps you gained weight after having kids, or it’s been creeping on as you’ve gotten older. Maybe you’ve tried various diets or added more exercise to your routine, but the scale just won’t budge. This frustrating plateau can make you feel like all your hard work is for nothing.

But don’t lose hope—there’s a reason why your weight loss has stalled, and it often comes down to underlying factors that traditional diet and exercise plans overlook. In this article, we dive into the science and strategies that go beyond the basics. By understanding how your body works and making targeted adjustments, you can overcome this plateau and achieve lasting results.

1. Optimizing Protein Intake

One of the key strategies to break through a weight loss plateau is optimizing your protein intake. Protein is essential for building and repairing tissues, supporting immune function, and maintaining muscle mass. To effectively support weight loss and metabolic health, aim for 1.2 to 1.6 grams of protein per kilogram of your desired body weight. This ensures you’re getting enough protein to support muscle maintenance and metabolic function.

High-Quality Protein Sources

Focus on incorporating high-quality protein sources into your diet, such as:

  • Lean meats: Chicken, turkey, and beef
  • Fish and seafood: Salmon, tuna, shrimp, and other seafood
  • Eggs: A versatile and nutrient-dense protein source
  • Dairy products: Greek yogurt, cottage cheese, and kefir
  • Plant-based options: Beans, lentils, tofu, quinoa, and edamame

By focusing on the quality and quantity of your protein intake, you can support your body’s metabolic processes and make progress toward your weight loss goals. This foundation sets the stage for the other strategies we’ll explore to help you break through your plateau and achieve lasting results.

2. Detoxification & Liver Health

Detoxification is crucial for breaking through weight loss plateaus because your liver plays a key role in processing and breaking down fats. When your liver is working efficiently, it helps convert stored fat into energy, which is essential for losing weight. However, if your liver is overloaded with toxins from processed foods, environmental pollutants, and other sources, it can’t perform this function as effectively.

To support your liver and enhance its detoxification processes, focus on eating foods and herbs that promote liver health. Cruciferous vegetables like broccoli, cauliflower, and Brussels sprouts help the liver detoxify. Citrus fruits, beets, and leafy greens are also great for liver support. Additionally, herbs such as milk thistle, dandelion root, and turmeric (among many others) can further aid in detoxification and reduce inflammation.

By keeping your liver healthy, you improve its ability to process and break down stored fats, which can help you move past weight loss plateaus and achieve your goals.

3. Overnight Fasting

One effective strategy for breaking weight loss plateaus is overnight fasting, where you abstain from eating for 12-13 hours between dinner and breakfast. This simple yet powerful technique helps your body shift from burning glucose to burning stored fat for energy, which can enhance weight loss.

During the fasting period, your insulin levels drop, and your body begins to access and utilize fat stores. This metabolic shift not only supports fat loss but also promotes cellular repair and improves metabolic health. For example, to incorporate overnight fasting, finish your dinner by 7 PM and have your next meal around 7-8 AM. This allows your body ample time to rest, repair, and reset, making it easier to break through weight loss plateaus.

By consistently practicing overnight fasting, you can boost your metabolism, improve insulin sensitivity, and enhance your body’s natural ability to burn fat, helping you achieve your weight loss goals more effectively.

4. Improving Gut Health

Improving gut health is a crucial step in breaking through weight loss plateaus. Your gut, often referred to as your “second brain,” plays a significant role in regulating metabolism, hunger hormones, and nutrient absorption. When your gut health is compromised, it can lead to inflammation, poor digestion, and an imbalance in gut bacteria, all of which can hinder weight loss.

To support gut health, focus on incorporating probiotics and prebiotics into your diet. Probiotics are beneficial bacteria found in fermented foods like yogurt, kefir, sauerkraut, and kimchi, which help maintain a healthy gut microbiome. However, you don’t want to overdo it. Some individuals find that adding too many probiotic foods can actually lead to digestive issues like bloating. So it’s important to slowly add in probiotic foods and potentially only eat a few servings total per day. Prebiotics, found in fiber-rich foods like garlic, onions, bananas, and whole grains, serve as food for these beneficial bacteria, promoting their growth and activity.

Additionally, consider incorporating gut-healing foods such as bone broth, which is rich in collagen and amino acids that help repair the gut lining and anti-inflammatory foods like turmeric and ginger. Reducing processed foods, sugar, and artificial sweeteners, which can disrupt gut bacteria, is also essential.

By prioritizing gut health, you can reduce inflammation, improve digestion, and enhance your body’s ability to metabolize food efficiently. This not only supports weight loss but also contributes to overall well-being, helping you feel better from the inside out.

5. Managing Stress & Cortisol Levels

Managing stress and keeping cortisol levels in check is vital for breaking through weight loss plateaus. Chronic stress triggers the release of cortisol, a hormone that, when elevated for extended periods, can lead to weight gain, particularly around the abdominal area. High cortisol levels can also increase cravings for unhealthy foods and disrupt your metabolism, making it harder to lose weight.

To manage stress effectively, incorporate stress-reducing practices into your daily routine. Mindfulness techniques such as meditation, deep breathing exercises, and yoga can significantly lower stress levels and promote a sense of calm. Regular physical activity, even a simple walk in nature, can help reduce cortisol levels and improve your mood.

Herbal adaptogens like ashwagandha, rhodiola, and holy basil can also be beneficial. These herbs help your body adapt to stress and balance cortisol levels naturally. Ensuring adequate sleep and maintaining a consistent sleep schedule is equally important, as poor sleep can elevate cortisol levels and hinder weight loss efforts.

By actively managing stress and cortisol levels, you can prevent the negative impact they have on your metabolism and overall health. This holistic approach not only supports weight loss but also enhances your emotional well-being, helping you feel more balanced and in control.

6.  Boosting Thyroid Function

Boosting thyroid function is essential for overcoming weight loss plateaus, as the thyroid gland plays a critical role in regulating metabolism. When thyroid function is insufficient, it can lead to symptoms such as fatigue, weight gain, and sluggish metabolism, making it challenging to lose weight.

To support your thyroid, focus on incorporating key nutrients that are vital for thyroid health. Iodine and selenium are two essential minerals that help the thyroid produce hormones efficiently. Seaweed, fish, dairy products, and eggs are excellent sources of iodine, while Brazil nuts, sunflower seeds, and seafood provide ample selenium.

Additionally, ensure you are getting enough zinc and vitamin D, which are also important for thyroid function. Zinc can be found in foods like meat, shellfish, legumes, and seeds, while vitamin D can be obtained through sun exposure and in small amounts from foods like fatty fish, fortified dairy products, and egg yolks. However, many individuals benefit from taking vitamin D supplements (e.g., 5000 IU per day for adults is often recommended, but it’s important to get your labs tested to know how much you need).

Herbs such as ashwagandha and bladderwrack can also support thyroid health. Ashwagandha is an adaptogen that helps balance thyroid hormones, and bladderwrack is a type of seaweed rich in iodine.

Reducing stress, improving sleep, and avoiding exposure to environmental toxins like heavy metals and pesticides can further support thyroid health. By addressing these factors and nourishing your thyroid with the right nutrients, you can enhance your metabolism, boost energy levels, and break through weight loss plateaus more effectively.

7. Sleep Quality & Weight Loss

Quality sleep is a cornerstone of effective weight loss and overall health. When you consistently get a good night’s sleep, your body can regulate hormones that control hunger, stress, and metabolism more effectively. Poor sleep, on the other hand, disrupts these hormonal balances, leading to increased appetite, higher stress levels, and a slower metabolism—all of which can contribute to weight gain and make it difficult to lose weight.

During sleep, your body repairs and regenerates tissues, including muscles, and balances hormones like leptin and ghrelin, which control hunger and satiety. Lack of sleep decreases leptin levels (the hormone that signals fullness) and increases ghrelin levels (the hormone that triggers hunger), making you more likely to overeat.

To improve sleep quality, establish a regular sleep schedule by going to bed and waking up at the same time each day. Create a restful sleep environment by keeping your bedroom cool (ideally 60-69 degrees F.), dark, and quiet. Limit exposure to screens and bright lights in the evening, as blue light can interfere with the production of melatonin, the sleep hormone.

Incorporating relaxation techniques such as reading, taking a warm bath, or practicing mindfulness before bed can also help signal to your body that it’s time to wind down. Additionally, avoid caffeine past 12-2 pm and heavy meals close to bedtime, as they can disrupt your sleep.

By prioritizing quality sleep, you support your body’s natural ability to regulate weight and metabolism, making it easier to break through weight loss plateaus and achieve your health goals.

8. Hydration & Metabolism

Staying properly hydrated is a simple yet powerful strategy for boosting your metabolism and breaking through weight loss plateaus. Water plays a critical role in almost every bodily function, including digestion, nutrient absorption, and the regulation of body temperature. Adequate hydration helps your body metabolize stored fat and maintain optimal metabolic function.

When you are dehydrated, your metabolism can slow down, making it harder to lose weight. Drinking enough water can increase your metabolic rate, helping you burn more calories even at rest. Additionally, water can help control hunger by filling your stomach, which can reduce the likelihood of overeating and snacking between meals.

To ensure you stay hydrated, women should aim to drink 2.7 liters of water a day, more if you are physically active or in a hot climate. Incorporate hydrating foods into your diet, such as fruits and vegetables with high water content, like cucumbers, watermelon, and strawberries.

Consider starting your day with a glass of water to kickstart your metabolism and staying consistent with hydration throughout the day. Non-caffeinated herbal teas and infusions can also contribute to your daily water intake while providing additional health benefits.

By prioritizing hydration, you support your body’s ability to efficiently process and burn fat, enhance energy levels, and promote overall metabolic health, making it easier to achieve your weight loss goals.

9. Incorporating Strength Training

Incorporating strength training into your fitness routine is a highly effective way to break through weight loss plateaus and boost your metabolism. Unlike aerobic exercises, strength training builds lean muscle mass, which increases your resting metabolic rate—the number of calories your body burns at rest. More muscle mass means a higher calorie burn throughout the day, even when you’re not actively exercising.

Strength training involves exercises that use resistance to build muscle, such as lifting weights, using resistance bands, or performing bodyweight exercises like push-ups, squats, and lunges. These exercises not only help you gain muscle but also improve bone density, joint health, and overall physical strength.

To effectively incorporate strength training, aim to work out all major muscle groups at least two to three times per week. Start with exercises that target multiple muscles, such as deadlifts, bench presses, and rows. Gradually increase the weight or resistance as your strength improves to continue challenging your muscles and promoting growth.

Additionally, incorporating compound movements—exercises that work multiple muscle groups at once—can maximize the efficiency of your workouts and boost overall calorie burn. Examples include squats with overhead presses or lunges with bicep curls.

If you’re new to strength training or you’re not sure where to start, working with a personal trainer or joining classes at a local gym, can be a great and safe way to get started. 

By adding strength training to your fitness regimen, you not only enhance your muscle mass and metabolic rate but also improve your body’s composition and physical performance. This approach not only aids in breaking weight loss plateaus but also promotes a stronger, healthier body.

10. Meal Timing

Meal timing can be a powerful tool in breaking through weight loss plateaus and optimizing your metabolic health. When you eat can be just as important as what you eat. By strategically timing your meals, you can improve digestion, balance blood sugar levels, and enhance your body’s ability to burn fat.

Benefits of Consistent Meal Timing

Eating at regular intervals helps regulate your body’s internal clock, known as the circadian rhythm, which plays a significant role in metabolism. Consistent meal timing can prevent overeating and keep your energy levels stable throughout the day. Aim to have your meals at roughly the same times each day to support metabolic efficiency.

Front-Loading Your Calories

One effective strategy is to consume larger meals earlier in the day and smaller meals in the evening. Your body’s ability to metabolize food is higher in the morning and afternoon, making it easier to burn calories and use nutrients effectively. Eating a substantial breakfast and a nutritious lunch can provide sustained energy, while a lighter dinner can prevent the storage of excess calories as fat.

Incorporating Snacks Wisely

Healthy snacks can help maintain energy levels and prevent hunger between meals. Choose snacks that combine protein, healthy fats, and fiber to keep you satisfied and stabilize blood sugar levels. Examples include a handful of nuts, a piece of fruit with nut butter, or vegetable sticks with hummus.

Avoid Late-Night Eating

Late-night eating can disrupt your metabolic processes and lead to weight gain. Try to finish your last meal at least 2-3 hours before bedtime to allow your body time to digest and enter a fasting state overnight. This not only supports better sleep but also encourages your body to utilize stored fat for energy during the fasting period.

By paying attention to when you eat and aligning your meal times with your body’s natural rhythms, you can enhance your metabolic function, support weight loss, and break through plateaus more effectively.

Conclusion

Breaking through weight loss plateaus can be challenging, but with the right strategies, you can reignite your progress and achieve your health goals. By optimizing protein intake, supporting liver health and detoxification, incorporating overnight fasting, improving gut health, managing stress and cortisol levels, boosting thyroid function, prioritizing sleep quality, staying hydrated, incorporating strength training, and timing your meals strategically, you can enhance your metabolism and overcome any obstacles on your weight loss journey.

Remember, every individual is unique, and what works for one person might not work for another. That’s why personalized guidance can make all the difference. If you’re ready to take control of your health and achieve lasting weight loss, consider scheduling a 1:1 consulting session with me. Together, we can create a customized plan tailored to your specific needs, helping you unlock your full potential and feel your best.

Don’t let a weight loss plateau hold you back any longer. Learn more about my consulting services and start your journey to optimal health today. Click HERE to schedule your consultation and take the first step towards a healthier, more vibrant you.

How to Use Food to Boost Energy & Reverse Burnout as a Mom

Jenna Johnston on January 30, 2024

The journey of motherhood is profoundly rewarding yet undeniably challenging, especially in the postpartum years. During this time, new moms often experience a significant change in their physical and emotional well-being. One common struggle is dealing with fatigue and burnout, a result of the immense changes and demands placed on the body and mind.

Fortunately, the path to reclaiming your energy and vitality can be found in your kitchen. The food you eat plays a crucial role in replenishing your body, supporting your energy levels, and helping you recover from the rigors of motherhood. This blog post delves into the specific nutrients essential for postpartum moms and highlights the top foods rich in these nutrients to help combat burnout and boost energy.

Understanding the connection between diet and well-being is key, especially when your body is recovering from pregnancy and adapting to the new demands of caring for your little one. Let’s explore how to nourish your body effectively during these vital years.

The Importance of Specific Nutrients for Postpartum Moms

During the postpartum years, a mother’s body is not just recovering from childbirth; it’s also adapting to the increased demands of taking care of their new child. During pregnancy and breastfeeding, as well as in times of stress, the body’s requirement for specific nutrients significantly increases. 

These nutrients are vital for supporting energy production, but they are often depleted more quickly due to these increased demands. Understanding which nutrients are essential during this phase is crucial for maintaining energy levels and allowing for a smoother transition through this transformative stage of motherhood. By replenishing these key nutrients, postpartum moms can effectively support their energy production and overall well-being

B Vitamins

B vitamins are powerhouse nutrients for energy. They are involved in converting food into energy, particularly carbohydrates, fats, and proteins. This group of vitamins, including B1 (thiamine), B2 (riboflavin), B3 (niacin), B5 (pantothenic acid), B6 (pyridoxine), B7 (biotin), B9 (folate), and B12 (cobalamin), are essential for producing energy at a cellular level and maintaining overall vitality.

However, while all B vitamins play a role in energy production, B12 (cobalamin) and B6 (pyridoxine) are particularly important. Vitamin B12 is vital for brain function and energy production, while B6 is crucial for converting food into energy and for the production of neurotransmitters that impact energy levels.

Iron

Iron plays a critical role in transporting oxygen throughout the body. Oxygen is vital for cellular energy production, making iron fundamental in combating fatigue. In postpartum, the body’s need for iron is heightened, particularly if there was significant blood loss during childbirth or if you are breastfeeding.

Magnesium

Magnesium’s role in the body is multifaceted, involving over 300 enzymatic reactions, many of which contribute to energy production. It aids in converting food into ATP (adenosine triphosphate), the primary energy currency of the cell. Magnesium also supports muscle and nerve function, which are crucial for maintaining energy levels.

Coenzyme Q10 (CoQ10)

CoQ10, a natural antioxidant, supports energy production in cells. While the body does produce it naturally, the production decreases with age, and the demand increases during times of stress, making it a critical nutrient for postpartum moms experiencing burnout or chronic stress.

Carnitine

Carnitine is instrumental in turning fat into energy, especially by transporting fatty acids into the mitochondria, the cell’s powerhouse. Adequate carnitine levels are crucial for optimal energy production, and its creation in the body requires sufficient vitamin C.

Tyrosine

Tyrosine is an amino acid that plays a crucial role in the production of several important neurotransmitters, including dopamine, norepinephrine, and epinephrine. These neurotransmitters are essential for regulating mood, alertness, and energy levels. Adequate levels of tyrosine ensure that the body can effectively produce these neurotransmitters, which can help combat fatigue and enhance mental alertness and focus. Additionally, tyrosine is involved in the production of thyroid hormones, which are critical for regulating metabolism and energy levels. 

Zinc

Zinc is involved in multiple enzymatic reactions related to energy metabolism, aiding in the breakdown of carbohydrates, fats, and proteins. It also plays a role in thyroid hormone production, which regulates metabolism and energy levels.

In addition to this, zinc plays a vital role in the creation and action of various neurotransmitters, such as dopamine and norepinephrine, which are essential for regulating mood, cognitive function, and energy levels.

Iodine

Iodine is essential for the production of thyroid hormones, which play a significant role in regulating metabolism and energy levels in the body. A sufficient intake of iodine ensures the thyroid functions properly, thus helping to maintain optimal energy levels and overall metabolic health.

Vitamin C

Vitamin C, while not directly involved in energy production, is vital in supporting the absorption of iron and it’s involved in the creation of carnitine which we discussed above. It also functions as an antioxidant, protecting cells from damage and aiding in immune function, which indirectly influences energy levels.

Moreover, vitamin C plays a crucial role in regulating cortisol, the body’s primary stress hormone. By supporting adrenal gland function, which releases cortisol, adequate vitamin C intake can help maintain balanced cortisol levels, thus reducing the stress-related fatigue often experienced, especially during high-stress periods such as the early years of motherhood and post-birth recovery.

Ultimately, each of these nutrients plays a unique and crucial role in supporting postpartum moms. Ensuring a diet rich in these nutrients can significantly impact your energy levels and overall well-being during this demanding phase of life.

Best Food Sources for These Essential Nutrients

To help increase your intake of these vital nutrients that support energy production in the body, it’s important to ensure your diet is rich in the foods that contain them. Below are examples of the top foods that are rich in each nutrient we discussed. 

B Vitamin-rich foods

B vitamins can be found in eggs, nuts, seeds, green leafy vegetables, and whole grains. It’s important to note that B12 is only found naturally in animal production and if you don’t consume animal products it’s vital to consume B12 via fortified foods like nutritional yeast and many dairy alternatives are also fortified with B12. Another option is taking B12 as a supplement.

Iron-rich foods

These include red meat, pork, poultry, seafood, beans, and dark green leafy vegetables like spinach. 

Magnesium-rich foods

Magnesium can be found in nuts and seeds, particularly almonds and pumpkin seeds, whole grains, spinach, beans, and even dark chocolate.

Coenzyme Q10-rich foods

CoQ10 is present in organ meats such as liver, kidney, and heart, as well as in beef, sardines, mackerel, and peanuts.

Carnitine-rich foods

Sources of carnitine include red meat, pork, seafood, chicken, dairy products, and in smaller amounts in asparagus and avocado.

Tyrosine-rich foods

The best sources of tyrosine include cheese (particularly high in aged cheeses), soy products (e.g., tofu, tempeh, and soybeans), meats and poultry, fish (especially salmon, tuna, and cod), eggs, nuts, seeds, whole grains, and legumes.

Zinc-rich foods

For zinc, consume red meat, poultry, beans, nuts, whole grains, and dairy products.

Iodine-rich foods

Foods rich in iodine include seaweed (such as kelp, nori, and wakame), seafood like cod, tuna, and shrimp, dairy products (milk, yogurt, and cheese), and eggs

Vitamin C-rich foods

Citrus fruits like oranges and grapefruits, strawberries, bell peppers, broccoli, Brussels sprouts, and kiwifruit are all excellent sources of vitamin C.

Including a variety of these foods in your diet can help ensure you get the essential nutrients needed for energy and overall health during the postpartum years. However, please note that this is not an exhaustive list of all the foods that contain these nutrients- these are just some of the top foods. 

Moreover, it’s important to also consume a variety of other nutrients because many other vital functions in the body need support as well- but you can easily achieve that by eating a well-balanced diet which we’ll dive into next.

Incorporating Nutrient-Rich Foods Into Your Daily Diet

Adopting a nutrient-rich diet is not just about what you eat, but also how you incorporate these foods into your daily routine. Here are some practical tips to help you include these essential nutrients in your meals.

Focus on Variety

There’s a good chance you’ve heard the phrase “eat the rainbow”. Essentially this means that it’s vital to be eating a variety of different colored foods. Aiming to get a diverse range of colors in your diet is an easy way to ensure you’re also getting a diverse range of essential nutrients, including phytonutrients. 

Each meal doesn’t need to include every nutrient, but over the course of a day or week, try to incorporate a range of nutrient-rich foods to help cover all your body’s requirements. 

Keep it SImple

Meals don’t have to be complicated. Focus on eating whole, nutrient-rich foods and use cooking methods that you find to be easy. This may include making stir fries, using a crock pot or instant pot, using an air fryer, or making sheet pan meals rich in vegetables, animal protein, beans, and sides of whole grains. It can also include making yogurt bowls or smoothies packed with nuts, seeds, and berries. 

Some easy meal ideas include: 

  • Scrambled eggs, with sauteed kale, broccoli, and bell peppers, topped with avocado
  • Mixed berry smoothie (e.g., blueberries, blackberries, raspberries, and strawberries), with yogurt, avocado, almond butter, and hemp seeds
  • Veggies stir fry with zucchini, carrots, and broccoli with chicken and brown rice
  • Crockpot chili with black beans, chickpeas, ground beef, diced tomatoes, peppers, onions, and cauliflower
  • Baked salmon with roasted brussel sprouts, sweet potatoes, mushrooms, and onion

Planning Ahead

Let’s face it, when you’re exhausted, one of the last things you want to do is cook. Finding simple cooking methods is one way to make cooking easier, but another way is to plan ahead by cooking meals in bulk. 

This could be doubling, tripling, or quadrupling meals to ensure you have enough to last you for the week. It can even allow you to freeze extra and stockpile meals for times when you have nothing in the house and zero energy to cook. 

I know firsthand how difficult it can be to cook and make food for yourself when you’re exhausted and that’s why keeping things simple and planning is vital because it’s going to allow you to continuously get the nourishment your body needs. Ultimately, this can have a profound impact on your energy levels and overall health during the postpartum years. Remember, taking care of your nutritional needs is a crucial step in taking care of your overall well-being as a mom.

Conclusion

As we wrap up, it’s important to remember that the journey of motherhood, especially in the postpartum years, is a remarkable but demanding phase of life. The foods you choose to eat during this time play a critical role in determining your energy levels and overall well-being. By focusing on nutrient-rich foods that support energy production and replenish depleted resources, you can effectively combat fatigue and burnout.

Remember, nutrition is not just about eating the right foods; it’s about creating a balanced lifestyle that supports your physical and emotional health. Listening to your body, incorporating a variety of nutrient-dense foods, and seeking professional guidance when necessary are all key steps in your journey toward rejuvenation and vitality.

Postpartum Candida Overgrowth: Causes & Natural Solutions for a Common Concern

Jenna Johnston on May 19, 2023

Candida overgrowth has become a common health concern and I’ve seen it over and over again in my patients struggling with chronic symptoms during the postpartum years and beyond. The likely reason for this is that pregnancy and the postpartum period can increase the risk of candida overgrowth due to several factors. And if the issue is left untreated and factors that contribute to the overgrowth are left unchanged, then the candida overgrowth can end up leading to a number of complex health issues.

What is candida overgrowth?

Candida is a fungus (i.e., a form of yeast) that is naturally found in small amounts in the mouth, intestines, skin, and vagina. In the digestive tract and mouth, it aids in the digestion of food and absorption of nutrients when it’s in proper amounts. It’s considered a normal part of the body’s microbiome which is the collection of various microorganisms such as bacteria and yeast that live in different areas such as the gut, mouth, skin, vagina, sinuses, and throat.

When the microbiome is in a healthy, balanced state, the different microorganisms keep each other in check and issues are less likely to arise. However, if the balance is disrupted, opportunities arise for certain microorganisms to overgrow- such as candida. The most common type of candida is Candida albicans.

When candida is overproduced, typical symptoms may appear such as vaginal yeast infections, vaginal or anal itching, white coating on the tongue, and/or thrush. If overgrowth occurs in the digestive tract and is left unchecked, it can lead to a fungal infection called Candidiasis and start to break down the walls or lining within the intestinal tract and end up in the bloodstream. 

Essentially, this leads to the release of toxic byproducts and other toxins created from the body trying to fight it off and from the fungus itself- leading to increased gut permeability or “leaky gut”. It also creates the perfect opportunity for bacterial biofilms to be created which is a protective slime for groups of microorganisms that makes it harder to control candida overgrowth. 

Moreover, undigested food particles can also leak into the bloodstream and people with candida overgrowth can start to develop new food sensitivities and allergies that they never had before, e.g., gluten, dairy, eggs, and corn. In addition to this, other symptoms can start to arise from an overgrowth of candida, such as those associated with mood, cognitive health, digestion, food cravings, immune function, skin, and more (which we’ll cover below).

Unfortunately, what happens is that candida overgrowths can end up leading to various biological changes in the body, such as reducing immune system function and altering the body’s pH levels (i.e., making it more acidic), which ultimately can make it more difficult to eliminate candida overgrowths without the right holistic treatments. 

Why is it common during postpartum?

In some individuals, candida overgrowth becomes more likely after pregnancy due to a number of different factors that create the perfect opportunity for candida to multiply.

  1. Hormonal changes
    During pregnancy, estrogen levels increase significantly, but after childbirth, there is a rapid drop in estrogen levels and it may stay low for up to 6 months or longer. This drop can lead to a shift in the composition of the microbiome of the gut and vagina which can create an environment that’s more favorable to candida overgrowth.

    Moreover, estrogen is known to have an immunoenhancing effect on the immune system and has been shown to regulate the immune response in various ways. This means that when estrogen is within normal levels, it helps to support a healthy immune system but when it drops too low, it may lead to immune system suppression. As a result, it may become more difficult for the immune system to fight off candida overgrowth.
  2. Antibiotic use
    Antibiotics are commonly prescribed during childbirth usually for Group B Strep to decrease the chances of passing this bacteria to the baby because it can cause serious infections. Antibiotics may also be given during postpartum for illnesses or infections such as mastitis.

    Unfortunately, antibiotics can cause disruption to the balance of beneficial bacteria in the gut, which can lead to candida overgrowth. And since postpartum is a more vulnerable time for mothers, the risk for candida overgrowth from taking antibiotics may be even higher.
  3. Reduced immune function
    The immune system is responsible for protecting the body against pathogens, including candida. When the immune system is weakened or suppressed, candida can overgrow more easily because the body is less able to fight off the fungus. This can happen in a variety of situations, including during periods of stress, or illness, or after taking certain medications such as antibiotics or immunosuppressive drugs. 

    In postpartum women, the immune system may be weakened due to the physical stress of giving birth, healing after birth, lack of sleep, and/or hormonal fluctuations, which can increase the risk of developing candida overgrowth.
  1. Nutritional deficiencies
    During the postpartum period, there is an increased demand for essential nutrients due to the physical demands of recovery and lactation. A deficiency in nutrients like vitamins A, C, D, and E, zinc, and selenium can impair immune function and compromise the body’s ability to fight off candida overgrowth.

    Inadequate intake of B vitamins, especially thiamine (B1), can also contribute to the development of candida overgrowth because thiamine is required for proper cellular energy production, including the energy required for the immune system to function effectively.

    Additionally, certain nutrients like prebiotics and probiotics play a crucial role in maintaining a healthy gut microbiome, which can help prevent candida overgrowth. A diet lacking in these nutrients can lead to imbalances in the gut microbiome, increasing the risk of candida overgrowth.

    Lastly, postpartum women may have difficulty consuming a balanced diet due to various factors like time constraints, sleep deprivation, and lack of access to healthy food options. This can lead to nutrient deficiencies that can increase the risk of candida overgrowth.
  1. Increased sugar consumption
    Increased sugar consumption can be driven by a number of factors. For one, the body has just gone through a significant physical stressor, and many women may find themselves reaching for sugary foods as a form of comfort or stress relief. Additionally, sleep deprivation and fatigue are common during this time, and the body may turn to sugar as a quick source of energy. Hormonal changes can also contribute to sugar cravings, as fluctuations in hormones like cortisol and insulin can impact blood sugar levels and lead to cravings for sweets.

    However, consuming large amounts of sugar can also create an environment in the body that is conducive to candida overgrowth. Candida is a type of yeast that feeds on sugar, and consuming too much sugar can cause an overgrowth of candida in the gut.
  1. Constipation and reduced gut motility
    When bowel movements are infrequent, it can lead to an accumulation of undigested food particles in the gut, providing a breeding ground for candida to thrive. Additionally, when the gut is not moving properly, it can compromise the immune system’s ability to regulate the growth of candida and other harmful microbes. This can allow candida to multiply and lead to overgrowth. Therefore, it is important to address any underlying digestive issues to prevent and treat candida overgrowth.

What are symptoms of overgrowth?

There are a variety of symptoms that can manifest from candida overgrowths that are very well known. Most people think of yeast infections when they picture candida overgrowths, but it can lead to many other issues that can affect various aspects of your health and parts of your body. 

Common candida overgrowth symptoms include:

  1. Anxiety, depression, mood swings, irritability, panic attacks- Excess yeast can impact neurotransmitter production such as serotonin and disrupt the delicate balance of chemicals in the brain, potentially leading to mood imbalances and emotional symptoms.
  2. Burnout, chronic fatigue, tiredness- Candida overgrowth can contribute to systemic inflammation and nutrient deficiencies such as magnesium, omega 3s, and B6- leading to fatigue, decreased energy levels, and overall feelings of exhaustion.
  3. Strong cravings for sugar and refined carbohydrates- Candida thrives on sugar and refined carbohydrates, and an overgrowth can create intense cravings for these foods as the yeast demands more fuel to sustain itself.
  4. Seasonal allergies and/or itchy ears- An immune response can be triggered by candida overgrowths, leading to increased sensitivity to allergens and potential symptoms such as itchy ears or seasonal allergies.
  5. Brain fog, issues with concentrating, ADD/ADHD, poor memory- High levels of candida can produce toxins that affect cognitive function, leading to symptoms such as brain fog, difficulty concentrating, ADD/ADHD-like symptoms, and impaired memory.
  6. Skin and nail fungal infections (e.g., toenail fungus, ringworm, athlete’s foot)- An elevated amount of yeast can disrupt the natural balance of microorganisms on the skin and nails, creating an environment conducive to fungal infections.
  7. Digestive issues (e.g., bloating, excess gas, constipation, diarrhea)- When the delicate balance of gut flora is disrupted it can lead to digestive symptoms such as bloating, excess gas, and changes in bowel movements.
  8. Autoimmune conditions (e.g., Hashimoto’s, psoriasis)- Candida overgrowth can contribute to systemic inflammation and compromise the immune system, potentially triggering or exacerbating autoimmune conditions.
  9. UTIs, vaginal infections, anal itching, or vaginal itching- Candida can disrupt the balance of microorganisms in the urogenital tract, leading to an increased risk of urinary tract infections, vaginal infections, and uncomfortable itching in these areas.
  10. Skin issues (e.g., rashes, eczema, psoriasis, hives): Candida overgrowth can trigger inflammatory responses in the body, potentially manifesting as skin issues like rashes, eczema, psoriasis, or hives. The overgrowth disrupts the natural balance of the skin microbiome, leading to these skin manifestations.

Candida can affect these various parts of the body because of its ability to break down the lining of the intestinal tract when it becomes overgrown in the intestines and causes a fungal infection called Candidiasis. This leads to “leaky gut” and candida can travel through the bloodstream and begin to invade other tissues such as the skin, ears, mouth, reproductive organs, thyroid, and other places.  

What are effective ways of getting rid of it? 

To eliminate candida overgrowth, a multifaceted approach is needed. It involves more than just stopping the growth and reducing the amount of candida- it also involves restoring a healthy balance of good bacteria that help to keep candida in check and repairing the gut lining to prevent candida from traveling through the gut. 

Step 1: Starve the candida

To starve the candida, it’s important to follow an anti-candida diet that eliminates simple sugars (e.g., cane sugar, coconut sugar, maple syrup, honey, etc.) dried fruits, fruit juices, fermented foods, gluten, inflammatory vegetable oils, and alcohol, and limits carbohydrates like fruits (only low-sugar fruits should be eaten like berries and citrus), legumes, non-gluten grains, and starchy vegetables like potatoes, sweet potatoes, winter squashes.  

Step 2: Reduce the amount

It’s important to increase the intake of foods and herbs that help to fight off the candida due to anti-fungal properties such as garlic, coconut oil, cloves, cinnamon, pau d’ arco, thyme, rosemary, oregano, and ginger. 

It’s also vital to use supplements and herbs to help break down the cell walls of the yeast and disrupt biofilms. These include herbs like garlic, plantain leaf, oregano, cinnamon, curcumin, and cranberry (for UTI-associated biofilms). And supplements like NAC (N-acetyl-cysteine), caprylic acid, EDTA (e.g., THER-BIOTIC® InterFase® Plus)

Step 3: Balance the microbiome 

Lastly, it’s important to balance the microbiome by repopulating it with friendly microbes that keep candida in check. Taking a probiotic that contains at least 100 Billion CFU and contains beneficial strains for controlling candida like Saccharomyces bouliardii, Lactobacillus rhamnosus, Lactobacillus reuteri, Lactobacillus plantarum, Lactobacillus fermentum,  Lactobacillus acidophilus, and Bifidobacterium bifidum.

Conclusion

Candida overgrowth is a common issue that can wreak havoc on our health and well-being. It occurs when the balance of beneficial bacteria in our gut is disrupted, allowing the candida yeast to proliferate. The symptoms of candida overgrowth are diverse and can affect various systems in our bodies, including digestion, mood, and immunity. However, by taking proactive steps, you can reclaim your health and restore balance.

REFERENCES

Taneja V. Sex Hormones Determine Immune Response. Front Immunol. 2018;9:1931. Published 2018 Aug 27. doi:10.3389/fimmu.2018.01931

Otašević S, Momčilović S, Petrović M, Radulović O, Stojanović NM, Arsić-Arsenijević V. The dietary modification and treatment of intestinal Candida overgrowth – a pilot study. J Mycol Med. 2018;28(4):623-627. doi:10.1016/j.mycmed.2018.08.002

Ponde NO, Lortal L, Ramage G, Naglik JR, Richardson JP. Candida albicans biofilms and polymicrobial interactions. Crit Rev Microbiol. 2021;47(1):91-111. doi:10.1080/1040841X.2020.1843400

Richter A. (2022) 6 symptoms of candida overgrowth (plus how to get rid of it), Healthline. Available at: https://www.healthline.com/nutrition/candida-symptoms-treatment (Accessed: 19 May 2023).

Leaky Gut & Depression: Is There a Link Between Them?

Jenna Johnston on March 22, 2023

When we think about the cause of depression we often only think about an imbalance of neurotransmitters in the brain. However, new research is beginning to uncover a whole-body connection to depression and gut health may be one of the most important connections. 

More specifically, research has found a link between increased intestinal permeability (i.e. “leaky gut”) and an elevated risk for depression. Knowing more about what a leaky gut is, how it’s related to depression, and what we can do to “seal up” holes or cracks in the gut may be a key component in reversing depression in individuals who struggle with this condition.

What is “leaky gut”? 

Our intestines, which are a part of the gastrointestinal tract (GI tract) beginning after the stomach, are shaped like a tube and have walls or barriers that help to regulate the absorption of nutrients, water, and electrolytes from within the intestines into the body’s circulation. They also help to prevent the entrance of large or undigested food particles, toxic substances, and pathogenic microorganisms into the body.[1]

The intestinal barrier is formed by epithelial cells and a mucus layer that are joined together by proteins called tight junctions. Tight junctions help to regulate what passes into the body from the intestines, but unfortunately, certain conditions can disrupt this system. These junctions can become loose which creates larger openings for unwanted or harmful substances to enter or “leak” into the body.[1]

What causes leaky gut?

The cause of leaky gut isn’t cut and dry. There seem to be many potential reasons and research is ongoing. And many times researchers are left wondering what came first- the leaky gut or the issue related to it. So it’s a bit of a chicken and egg situation. 

However, there are some causes that seem to be well supported by research:

  1. Disruption in the microbiome 
    One important function of the gut microbiome is to develop and maintain the gut barrier throughout our lives.[1] However, disruptions in the microbiome at any point in life from genetic and/or environmental factors (e.g. diet, antibiotics, medications, allergens, stressors, toxins, heavy metals, infections, etc.) can disrupt the integrity of the gut barrier and increase permeability.[1][2]
  1. Food allergies or sensitivities 
    Some individuals have food allergies and/or sensitivities which means they react to certain foods and dietary proteins as if they were toxic or pathogenic. This causes an immune response and leads to inflammation of the mucosal barrier. In turn, this can lead to changes in the formation and function of tight junction proteins within the intestinal wall and lead to a leaky gut.[3]

    A common example of this is Celiac disease which is caused by a gluten allergy. Celiac disease is known for causing structural changes in the small intestinal wall, allowing unwanted substances to leak into the body.[3] 
  1. High blood sugar
    High blood sugar levels or hyperglycemia have been shown to increase intestinal permeability both in mice and human studies.[4][5] This results from the negative impact high blood sugar levels have on the genes expressed by epithelial cells that are involved in maintaining tight junctions in the gut- leading to a decrease in gut barrier integrity.[5]  
  1. Psychological stress
    Studies on humans have shown that situations that cause acute stress can affect gut permeability. For example, when individuals are exposed to public speaking-based stressors, researchers found that small intestinal permeability was significantly elevated but only in individuals who also responded to the stressor with a significant increase in cortisol.[1][6] 
  2. Circadian rhythm disruptions
    The circadian rhythm is the name for the various biochemical processes in our body that follow a roughly 24-hour cycle to regulate normal functions and behaviors. There is a “master body clock” found in the brain and “peripheral body clocks” found in organs (e.g. gut, pancreas, liver). They all need to be working in sync to keep everything they regulate on schedule.[7]

    When disruptions in your circadian rhythm occur such as those seen in shift workers (or parents with babies)- due to abnormal sleep, light exposure, and eating patterns- this has been shown to increase the likelihood of developing a hyperpermeable gut.[7]
  1. Low vitamin D levels
    Studies have found that low levels of vitamin D increase intestinal permeability. However, vitamin D supplementation improves the function of the gut barrier by reducing permeability by modulating the amount and distribution of tight junction proteins.[8]

How are leaky gut & depression linked?

Studies have found that individuals with major depressive disorder have elevated levels of various immune-inflammatory markers when compared to healthy control groups.[9] One reason for an increase in inflammation in these individuals might be due to an increase in intestinal permeability since it’s believed to play a major role in chronic low-grade inflammation in a number of different inflammatory disorders including depression.[1] 

Leaky gut plays a role in inflammatory conditions because various substances from within the intestines including bacteria make their way out of the gut into the circulation and end up in places in the body where they shouldn’t be. When this happens, the immune system is triggered and this leads to inflammation.[9] 

In individuals with depression, one location where inflammation is seen is in the central nervous system (CNS). Inflammation in the CNS has been shown to also change the function and integrity of the blood-brain barrier (BBB)- which is similar in structure to the gut barrier. This can affect the BBB’s ability to prevent unwanted substances (e.g. pathogens, toxins, and chemicals) in the bloodstream from entering the brain- further increasing inflammation in the CNS and elevating the likelihood of CNS diseases and psychiatric conditions.[3]  

Moreover, research has found that the more severe the depression, the higher the inflammation and the greater the permeability of the gut barrier- with patients with a recent suicide attempt having the greatest increases in inflammation and permeability.[10] 

How to test for leaky gut 

Testing for leaky gut is a great way to get a better idea of whether or not it may be at the root of your depression. However, some of these tests can be expensive, so it may be beneficial to work with a Function Medicine or Nutrition Practitioner who can give you a better idea of which one(s) might be the best suited for you.

From a Functional Medicine approach, there are 5 tests that are often used to determine if someone is experiencing a leaky gut:

  1. Measuring Zonulin
    Zonulin is a protein that controls the size of the tight junctions and high levels can indicate that the openings are too large. Checking blood serum levels of zonulin using an enzyme-linked immunosorbent assay test (ELISA) can help determine if gut permeability is too high.  
  2. Intestinal Permeability Assessment 
    This test is an assessment of the small intestinal absorption and barrier function. The test measures the ability of two sugar molecules- lactulose and mannitol- to permeate the gut lining. Learn more here https://www.gdx.net/product/intestinal-permeability-assessment-urine 
  3. Organic Acid Test
    A common problem with a leaky gut is the malabsorption of nutrients which can lead to nutrient deficiencies. Organic acid tests can help to identify any nutritional deficiencies or issues with absorbing and using nutrients- including vitamins, minerals, protein, carbohydrates, and fats. They can also detect antioxidant, bacterial, and probiotic levels which can also be helpful information in relation to leaky gut. 
  4. Stool Test
    Stool tests can help to determine the different levels and types of bacteria in the gut, the state of immune function within the gut, and the overall health of the gut. As well as reveal any inflammation that may be occurring. Reviewing all of these factors can help us know the likelihood of someone having a leaky gut. 
  5. IGg Food Sensitivity Test
    Many individuals who have developed increased gut permeability have also developed food sensitivities. And, as mentioned earlier, food sensitivities may also be a cause of leaky gut or may provoke worsening of it. For this reason, testing for IGg food sensitivities can help someone get a better idea if they are experiencing a leaky gut.   

How to heal a leaky gut

In Functional Nutrition, there is a method for repairing a leaky gut called the 4R approach:

Step 1: Remove 

First, it is essential to remove the things that are having a negative impact on your digestive system. This often includes foods that are causing inflammation such as any food sensitivities or allergies, as well as highly processed foods and/or foods with unwanted additives, artificial flavors, colors, and preservatives. This would also include removing any infections in the GI tract. 

Step 2: Replace 

It’s important to replace any highly processed foods and/or ones with unwanted additives, etc. with whole, minimally processed foods. This also includes adding back in essential components for proper digestion and absorption of food such as hydrochloric acid (HCL), digestive enzymes, and biles acids through supplementation. 

Step 3: Reinoculate

It’s crucial to restore beneficial bacteria in the gut to create a healthy balance of good bacteria to promote optimal function and maintenance of the tight junctions in the gut. This can be done through the combination of prebiotic and probiotic foods and/or supplements.

Step 4: Repair

To repair your gut, it’s important to provide your body with nutrients that will support this process such as vitamin D and zinc. Plus supplemental butyrate and L-glutamine have also shown beneficial effects on improving the health and function of the gut barrier and tight junctions.[11][12]

In addition to this, certain herbs are commonly used to repair the gut such as calendula, plantain, marshmallow root, and slippery elm. As well as herbal supplements like deglycyrrhizinated licorice (DGL) and curcumin. 

Conclusion

When it comes to understanding the connection between increased intestinal permeability and depression, research is still in its early stages. However as time goes on, we will likely uncover more evidence connecting the two and learn more about what is leading to leaky gut in the first place in individuals with depression. Knowing this can further help us understand how to best approach sealing up a leaky gut and ultimately reverse depression.

REFERENCES

. Kelly JR, Kennedy PJ, Cryan JF, Dinan TG, Clarke G, Hyland NP. Breaking down the barriers: the gut microbiome, intestinal permeability and stress-related psychiatric disorders. Front Cell Neurosci. 2015;9:392. Published 2015 Oct 14. doi:10.3389/fncel.2015.00392

2. Slyepchenko A, Maes M, Jacka FN, et al. Gut Microbiota, Bacterial Translocation, and Interactions with Diet: Pathophysiological Links between Major Depressive Disorder and Non-Communicable Medical Comorbidities. Psychother Psychosom. 2017;86(1):31-46. doi:10.1159/000448957

3. Obrenovich MEM. Leaky Gut, Leaky Brain?. Microorganisms. 2018;6(4):107. Published 2018 Oct 18. doi:10.3390/microorganisms6040107

4. Camilleri M. Leaky gut: mechanisms, measurement and clinical implications in humans. Gut. 2019;68(8):1516-1526. doi:10.1136/gutjnl-2019-318427

5. Thaiss CA, Levy M, Grosheva I, et al. Hyperglycemia drives intestinal barrier dysfunction and risk for enteric infection. Science. 2018;359(6382):1376-1383. doi:10.1126/science.aar3318

6. Vanuytsel T, van Wanrooy S, Vanheel H, et al. Psychological stress and corticotropin-releasing hormone increase intestinal permeability in humans by a mast cell-dependent mechanism. Gut. 2014;63(8):1293-1299. doi:10.1136/gutjnl-2013-305690

7. Summa KC, Voigt RM, Forsyth CB, et al. Disruption of the Circadian Clock in Mice Increases Intestinal Permeability and Promotes Alcohol-Induced Hepatic Pathology and Inflammation. PLoS One. 2013;8(6):e67102. Published 2013 Jun 18. doi:10.1371/journal.pone.0067102

8. Yamamoto EA, Jørgensen TN. Relationships Between Vitamin D, Gut Microbiome, and Systemic Autoimmunity. Front Immunol. 2020;10:3141. Published 2020 Jan 21. doi:10.3389/fimmu.2019.03141

9. Slyepchenko A, Maes M, Jacka FN, et al. Gut Microbiota, Bacterial Translocation, and Interactions with Diet: Pathophysiological Links between Major Depressive Disorder and Non-Communicable Medical Comorbidities. Psychother Psychosom. 2017;86(1):31-46. doi:10.1159/000448957

10. Ohlsson L, Gustafsson A, Lavant E, et al. Leaky gut biomarkers in depression and suicidal behavior [published correction appears in Acta Psychiatr Scand. 2020 Nov;142(5):423]. Acta Psychiatr Scand. 2019;139(2):185-193. doi:10.1111/acps.12978

11. Michielan A, D’Incà R. Intestinal Permeability in Inflammatory Bowel Disease: Pathogenesis, Clinical Evaluation, and Therapy of Leaky Gut. Mediators Inflamm. 2015;2015:628157. doi:10.1155/2015/628157

12. Wang B, Wu G, Zhou Z, et al. Glutamine and intestinal barrier function. Amino Acids. 2015;47(10):2143-2154. doi:10.1007/s00726-014-1773-4

Is Saffron Safe & Effective for Postpartum Depression? Here’s What the Research Says

Jenna Johnston on March 22, 2023

Every year 15-20% of mothers experience postpartum depression (PPD) and that percentage rose up to 36% within the past few years due to COVID.1 And although antidepressant medications are an option for mothers who are experiencing PPD, studies have shown that many women- especially those who are pregnant or breastfeeding- wish to avoid medications due to unknown and/or unwanted side effects.2 

When it comes to alternatives to antidepressant medications, natural remedies can be very helpful for some individuals. However, it’s important to find a solution that is backed by research. Fortunately, more research is looking into natural treatments for PPD and one of these promising treatments is saffron. 

What is saffron?

Saffron is the dried stigma of the plant named Crocus sativus L. It’s commonly known for its use as a spice to flavor food and as a coloring agent for both food and cosmetics. Saffron is also known for its use as a traditional, herbal medicine and for the treatment of a long list of ailments, including depression. In addition to this, it has been shown to create a variety of different actions in the body such as antidepressant, antioxidant, anti-inflammatory, and many others.3

What the research has found

Research has shown that not only is saffron more effective than a placebo in the treatment of mild to moderate depression, it’s also just as effective as some antidepressant medications including fluoxetine and imipramine at various doses.4

For PPD in particular, study participants taking 15 mg of saffron 2 times a day, saw significant improvements in their depression after 8 weeks of treatment without any major side effects.2 

Some researchers believe that saffron’s antidepressant actions come from its ability to reduce inflammation and oxidative stress, protect the nervous system from damage, and modulate the relationship between the nervous system and hormonal systems in the body. This is because depression can be a result of various physical imbalances or disruptions in the body and targeting the root cause can have a positive impact.4

What to consider before taking saffron

Before you begin taking saffron, it’s important to consider a few things:

  1. Talk to your doctor about what might be best for you. This is going to be especially important if you are already taking medication because there may be interactions between saffron and certain medications. Plus it’s important to work with your doctor if you want to go off your medication and try a natural treatment. 

    Also, saffron might not be right for you if your PPD is more severe than mild to moderate PPD, so it’s important to talk with your doctor to determine what level of depression you are experiencing.  
  1. Find a supplement from a trustworthy company. It’s important to investigate a supplement company before you buy from them. Look into:
  • Where they are sourcing the saffron and other ingredients
  • How they are testing their products
  • If the products are being third-party tested
  • If they are GMP certified
  • What other ingredients are in the tablets/capsules
  • If the capsules contain the appropriate amount of saffron so that you are able to take the amount which is proven to be effective  (i.e. 15 mg per tablet, 2 times a day).
  1. Remember that most treatments work best in conjunction with other treatments. When it comes to improving your mood and well-being, there often isn’t one magic cure that will fix everything. Consider other factors in your life that may support your health such as quality of sleep, daily movement practices, a balanced diet, community, and support from others. 

    The more you can improve these areas of your life and create a customized holistic health plan that’s perfect for you, the more likely your mood is to improve. 

Conclusion

When it comes to finding a natural treatment for PPD, it’s important to choose a remedy that is proven to be effective. And for those who are on the lookout for a solution that works- saffron might be the answer they are looking for. Saffron appears to be an effective and safe natural treatment for mild to moderate depression and may be a great alternative for those who do not want to take pharmaceutical antidepressants.

However, before starting any new treatment, it’s always vital to discuss with your doctor what is right for you. Plus it’s important to find a good quality supplement and find other, holistic health practices that will also support your mood and well-being.

REFERENCES
  1. WebMD. 2020. COVID Fuels Depression In Pregnant Women, New Moms. [online] Available at: <https://www.webmd.com/depression/postpartum-depression/news/20201209/covid-fuels-depression-among-pregnant-women-new-moms> [Accessed 24 May 2021].
  2. Tabeshpour J, Sobhani F, Sadjadi SA, et al. A double-blind, randomized, placebo-controlled trial of saffron stigma (Crocus sativus L.) in mothers suffering from mild-to-moderate postpartum depression. Phytomedicine. 2017;36:145-152. doi:10.1016/j.phymed.2017.10.005
  3. Hosseinzadeh H. Saffron: a herbal medicine of third millennium. Jundishapur J Nat Pharm Prod. 2014;9(1):1-2. doi:10.17795/jjnpp-16700
  4. Lopresti AL, Drummond PD. Saffron (Crocus sativus) for depression: a systematic review of clinical studies and examination of underlying antidepressant mechanisms of action. Hum Psychopharmacol. 2014;29(6):517-527. doi:10.1002/hup.2434

Top 11 Nutrients for Supporting Postpartum Mental Health

Jenna Johnston on March 22, 2023

Studies that have looked into dietary patterns that support mental health often come to similar conclusions about which nutrients seem to have the greatest impact on the risk for depression. Researchers have found that depression is usually correlated with almost every micronutrient other than phosphorus and molybdenum.

Below I’ll cover the most common nutrient deficiencies or insufficiencies seen in populations that are at an increased risk for depression and foods that contain high amounts of each.

#1. Vitamin A

Vitamin A plays an important role in immune function and as an anti-inflammatory agent. Studies have shown that deficiencies in vitamin A can result in inflammation and worsen existing inflammatory issues in the body. Since depression is considered to be an inflammatory condition, it’s likely that diets that are low in vitamin A can increase the risk for depression.

Vitamin A comes in two forms: preformed vitamin A or retinol and provitamin A carotenoids such as beta carotene. Some individuals can easily convert beta carotene into vitamin A in the body, while others cannot- this all depends on genetics. It’s important to get both forms of vitamin A from foods if possible.

Examples of foods with retinol: dairy, meat, and organ meats (especially liver)

Examples of foods with beta carotene: sweet potato, spinach, pumpkin, carrots, cantaloupe, red peppers, and mangoes

#2. B-complex

Vitamin B-complex is made up of 8 B vitamins, however, B vitamins that are most commonly deficient in diets of those with depression are folate, B6, B12, and thiamine. B vitamins are vital for making neurotransmitters such as serotonin which have a direct impact on mood.

They are also important for glucose metabolism which is extra important during times of stress because the body uses more glucose when stressed. Lastly, B vitamins are also important for supporting pathways that are involved in reducing the effects of inflammation.

Examples of foods with thiamine: pork chop, trout, black beans, mussels, bluefin tuna, acorn squash, brown rice, sunflower seeds

Examples of foods with folate: beef liver, asparagus, Brussels sprouts, avocado, broccoli, green peas, kidney beans

Examples of foods with B6: chickpeas, beef liver, yellowfin tuna, salmon, chicken breast, potatoes, turkey, banana, bulgur, winter squash

Examples of foods with B12: (only naturally found in animal products) beef liver, clams, tuna, salmon, beef, yogurt, cheese, eggs, and turkey. Common foods fortified with B12 are nutritional yeast and some non-dairy yogurts

#3. Vitamin C

Vitamin C is a powerful antioxidant and it helps to modulate or balance the immune system. This means that it can help to significantly reduce inflammation and improve symptoms or feelings of depression. Vitamin C is also really important for adrenal health which is often negatively affected by chronic stress and this long-term stress is commonly at the root of depression

Examples of foods with vitamin C: sweet red peppers, oranges, grapefruit/juice, kiwi, green peppers, broccoli, strawberries, Brussels sprouts, cantaloupe, cabbage, spinach

#4. Vitamin D

Vitamin D is a key nutrient for your mental and physical health and it plays a vital role in modulating the immune system. Studies have found that low vitamin D levels are linked to depression and certain populations such as individuals who live in northern latitudes, African Americans, and overweight or obese individuals.

Although one of the best ways to get enough vitamin D is through sunlight exposure (e.g., 15-20 minutes per day of skin exposure without sunscreen), there are some foods with smaller amounts of vitamin D. In most cases, it’s important to supplement.

Foods with vitamin D: Fatty fish (such as trout, salmon, tuna, and mackerel), fish liver oils (e.g., cod liver oil), beef liver, egg yolks, and cheese. Mushrooms that have been exposed to sunlight and fortified foods such as dairy

#5. Iron

Deficiency in iron has been shown to negatively impact the proper functioning of neurotransmitters such as serotonin and dopamine which can result in an increased risk for anxiety and depression. Moreover, individuals who develop iron deficiency anemia are also at a significantly higher risk of developing psychiatric disorders including depression and anxiety, as well as sleep disorders.

Women are more prone to iron deficiencies due to higher losses of blood via menstruation. In addition to this, certain dietary patterns such as vegan or vegetarian diets may put individuals at an even greater risk for deficiency.

To improve the absorption of iron, pair iron-rich foods with vitamin C-rich foods.

Foods with iron: oysters, white beans, dark chocolate, beef, lentils, spinach, firm tofu, kidney beans, sardines, cashews

#6. Magnesium

Magnesium is considered to be one of the most essential minerals found in the body and it plays an important role in biochemical actions in the brain as well as in maintaining healthy nerve cell function. Deficiencies in magnesium have been linked to an increased risk of nerve cell damage which may manifest as depression.

Foods with magnesium: pumpkin seeds, chia seeds, almonds, spinach, cashews, black beans, edamame, peanut butter, potatoes with skins, brown rice

#7. Omega 3 fatty acids

Studies have shown that omega 3s have a significant effect on depression in women during and after pregnancy (i.e., perinatal depression). During pregnancy, the demand for omega 3s increases greatly, particularly for DHA which is required for proper brain and retina development for the baby and the need continues while breastfeeding.

For this reason, women are at an increased risk of deficiency and low omega 3 levels can increase the chances of them developing an inflammatory condition such as depression because omega 3’s are strongly anti-inflammatory substances. Overall, studies have shown that EPA has stronger anti-inflammatory effects than DHA, however, both EPA and DHA help to decrease perinatal depression.

There are some plant sources of omega 3s and they contain ALA which can be converted into EPA/DHA in the body, however, some individuals may have very low conversion rates so it’s important to get both EPA/DHA and ALA sources in the diet.

Foods with omega 3: (DHA and EPA) mackerel, salmon, herring, oysters, sardines, anchovies, caviar, (ALA) flaxseed, chia seeds, walnuts, and soybeans

#8. Potassium

Potassium is an electrolyte and low potassium levels have been associated with a greater risk for mood disturbances and depression. In particular, studies have shown that low sodium, high potassium diets led to greater improvements in depression compared to diets with high sodium and low potassium.

Foods with potassium: dried apricot, lentils, dried prunes, acorn squash, raisins, kidney beans, banana, raw spinach, chicken breast, salmon

#9. Selenium

High selenium levels have been associated with a lower risk of postpartum depression and it appears to have a protective role against postpartum depression. It’s believed that it’s important for managing or reducing the risk of depression due to its strong immunomodulatory, antioxidant, anti-inflammatory, and neuroprotective properties.

During pregnancy, there is an increased transfer of selenium from the mother to the fetus and maternal blood levels of selenium are often reduced during pregnancy, especially in the 3rd trimester. Moreover, selenium is also transferred via breastmilk, further reducing selenium levels for mothers and increasing the risk for low levels. For this reason, selenium demand is higher during pregnancy and lactation than for women who are not during these stages.

Studies have shown that supplementing with selenium is more beneficial for increasing selenium levels and therefore it’s important to have selenium included in a multivitamin supplement (which we’ll talk about next. However, it’s still important to include foods with selenium in the diet.

Foods with selenium: brazil nuts (only need 2-3 per day), tuna yellowfin, halibut, sardines, ham, shrimp, beefsteak, turkey, chicken, cottage cheese, brown rice, hard-boiled eggs, oatmeal

#10. Zinc

Zinc is a vital mineral that is required to create the enzymes that are needed in various steps for creating, using, and breaking down neurotransmitters needed in the brain such as serotonin and dopamine. Researchers have found that there is a strong connection between zinc deficiency and an increased risk of depression and that adequate zinc intake (via supplementation) can help improve depressive symptoms.

Foods with zinc: oysters, beef chuck roast, crab, lobster, pork chop, baked beans, dark meat chicken, pumpkin seeds, cashews, chickpeas, oatmeal, almonds

#11. Iodine

Unlike the micronutrients listed above, iodine is not one of the most common nutrient deficiencies or insufficiencies that are seen in studies that look at populations that are at an increased risk for depression. However, iodine deficiency can lead to subclinical hypothyroidism or clinical hypothyroidism which has been linked to an increased risk for depression in some studies. Even more, iodine deficiency has re-emerged in some populations in the U.S.- with women who are pregnant or in postpartum being at a particularly increased risk.

During pregnancy and postpartum, iodine requirements are greater due to an increase in thyroid hormone synthesis, transfer of iodine to the fetus, increased loss of iodine in the urine, and secretion of iodine in breast milk. For these reasons, women who are pregnant or lactating are at an increased risk of iodine deficiency which can lead to poor thyroid function or hypothyroidism and essentially may increase the risk of depression.

Furthermore, more individuals are choosing not to purchase iodized salt and are taking dairy out of their diet- which is two of the main sources of iodine in many Americans’ diets. In addition to this, certain types of seafood is another source of iodine so individuals who choose not to eat seafood are also increasing their risk of deficiency.

It may be recommended for women who are pregnant or in postpartum to supplement with 150 mcg per day of iodine, especially if they are not consuming enough food sources of iodine (we’ll talk more about supplements next).

Foods with iodine: cod, seaweed (nori, kelp), oysters, greek yogurt, cow’s milk, iodized salt (1/4-1/2 teaspoon/day only), hard-boiled egg

Should You Take A Multivitamin-Mineral Supplement To Improve Postpartum Depression?

Jenna Johnston on March 22, 2023

Studies have found that almost all micronutrients (i.e., vitamins and minerals) are needed in adequate amounts to reduce the risk of depression, and depression is often associated with a variety of micronutrient deficiencies.[1] Since pregnancy, lactation, and postpartum healing all increase the requirements for most micronutrients- not getting enough essential vitamins and minerals can greatly increase a mother’s risk of developing postpartum depression (PPD).

Nutrient deficiencies often start during pregnancy

Researchers have discovered that a significant amount of pregnant women are deficient in vitamins A, B6, C, D, E, and K, as well as calcium, choline, folate, magnesium, iron, and potassium. And many may be consuming an excess amount of folic acid and sodium.[2]

Although deficiencies are often more common among individuals who are unable to consume a healthy diet (in which case, even adding an MVM may still not allow them to reach adequate intakes of micronutrients)- it’s still possible and often likely that a healthy diet alone won’t provide enough micronutrients during pregnancy.[2][3]

As a result, many mothers enter postpartum deficient in several micronutrients that are important for supporting mental health and can help reduce the risk of PPD.

Eating a healthy diet may not provide enough micronutrients during postpartum

Even if a woman was able to eat a healthy diet and took an MVM prenatal supplement during pregnancy and was able to enter postpartum without any nutrient deficiencies- if they discontinue the use of an MVM supplement they are still at risk for nutrient deficiencies in postpartum. And therefore, they are at an increased risk of developing postpartum depression. 

During postpartum, there are many factors that make it difficult to get the recommended daily allowance (RDA) for essential micronutrients. 

After birth, nutrient demands are higher for mothers who are breastfeeding because a portion of the micronutrients the mother consumes is used to support the baby’s growth. But even for mothers who are not breastfeeding- the body requires extra nutrients to heal from pregnancy and giving birth. And even more so if you undergo a c-section because the body needs lots of support for wound healing after surgery.[4]

Furthermore, other factors such as high stress, poor sleep, and genetics, as well as possible injuries (e.g., diastasis recti), infections (e.g., mastitis), digestive issues, or chronic health conditions- can all add to the already high micronutrient demands mothers face after giving birth. 

For these reasons, even if you feel like you are eating a balanced, healthy diet it may be very difficult to get all the nutrients you need to support general health and mental health without taking supplements. 

What the research says about multivitamin-mineral supplements for depression

Recent research has found that broad-spectrum multivitamins and multimineral supplements can help to relieve a number of mental health conditions better than single-nutrient supplements. One of the reasons why this is likely is due to the fact that several micronutrients are important cofactors involved in the creation of neurotransmitters. And without adequate amounts of these vitamins and minerals, individuals are more likely to develop neurotransmitter imbalances which can lead to issues such as depression.[5]

One study that looked at multivitamin supplements for postpartum depression found that the occurrence of postpartum depression was significantly lower in the group taking a multivitamin supplement during the first month after birth vs. the group taking a vitamin D and calcium supplement.[6]


Multivitamin-mineral supplements won’t resolve PPD on their own 

In most situations, just taking an MVM by itself won’t completely eliminate PPD. For some individuals, other additional supplementation may be required. This may be because of other factors such as health conditions, genetics, dietary preferences, lifestyle, stress levels, etc. 

Moreover, it may be necessary to add more good-mood foods into your diet and make any necessary lifestyle changes to support mental health. 

For this reason, it can be extremely beneficial to work with a nutritionist to help you determine what supplements are going to be best for you. This can help decrease the amount of guesswork it takes to determine what supplements to choose which can not only save you time and money but can speed up the time it takes you to overcome PPD. 

Conclusion

It’s common for women to experience nutrient deficiencies during pregnancy and postpartum- which can greatly increase their risk of developing PPD. Fortunately, research has shown that taking an MVM supplement can help to reduce the feelings and symptoms of depression. 

Lastly, working with a nutritionist who specializes in nutrition for depression can reduce the time it takes to see improvements in your mood which can help you save lots of time and money!

REFERENCES
  1. Sánchez-Villegas, A., Pérez-Cornago, A., Zazpe, I. et al. Micronutrient intake adequacy and depression risk in the SUN cohort study. Eur J Nutr 57, 2409–2419 (2018). https://doi.org/10.1007/s00394-017-1514-z
  2. Bailey RL, Pac SG, Fulgoni VL 3rd, Reidy KC, Catalano PM. Estimation of Total Usual Dietary Intakes of Pregnant Women in the United States. JAMA Netw Open. 2019;2(6):e195967. Published 2019 Jun 5. doi:10.1001/jamanetworkopen.2019.5967
  3. Gernand AD, Schulze KJ, Stewart CP, West KP Jr, Christian P. Micronutrient deficiencies in pregnancy worldwide: health effects and prevention. Nat Rev Endocrinol. 2016;12(5):274-289. doi:10.1038/nrendo.2016.37
  4. Ball L, de Jersey S, Parkinson J, Vincze L, Wilkinson S. Postpartum nutrition: Guidance for general practitioners to support high-quality care. Aust J Gen Pract. 2022;51(3):123-128. doi:10.31128/AJGP-09-21-6151
  5. Kimball SM, Mirhosseini N, Rucklidge J. Database Analysis of Depression and Anxiety in a Community Sample-Response to a Micronutrient Intervention. Nutrients. 2018;10(2):152. Published 2018 Jan 30. doi:10.3390/nu10020152
  6. Sparling TM, Henschke N, Nesbitt RC, Gabrysch S. The role of diet and nutritional supplementation in perinatal depression: a systematic review. Matern Child Nutr. 2017;13(1):10.1111/mcn.12235. doi:10.1111/mcn.12235

Postpartum Depression & The Mediterranean Diet: Can Following This Diet Actually Improve Your Mood?

Jenna Johnston on March 17, 2023

It’s very likely that at some point in your life, you’ve heard or read about the countless benefits of the Mediterranean Diet. From helping with weight loss, balancing blood sugar, improving cardiovascular health, and more- it’s no wonder why the Mediterranean diet has received so much attention over the last 30 years and is considered one of the most healthy dietary models around the world.[1]

But, have you ever heard that the Mediterranean diet can help reduce the risk and improve symptoms of depression? Although this is a lesser-known benefit of the Mediterranean diet, it’s still a very valuable way to help ease depression and improve quality of life.

What is the Mediterranean Diet?

The Mediterranean Diet (MD) was first described by Ancel Keys in the 1960s as a dietary pattern that was low in saturated fat and high in vegetable oil (mainly olive oil) and spread throughout Greece and Southern Italy.[1]

More specifically, the MD consists of:

  • A high intake of vegetables, olive oil, fish, and whole-grain bread and cereal
  • A moderate intake of eggs, legumes, fruit, nuts, poultry, and fermented dairy (mainly goat’s milk products)
  • A low intake of red meat (i.e., ~2 times a week)
  • Red wine consumption during main courses

From a nutritional perspective, the MD has a beneficial high ratio of omega 3 to omega 6 and is rich in probiotics, fiber, antioxidants, and monounsaturated fats. It also contains a variety of food groups and types of food which promotes the intake of a variety of vitamins and minerals that can help to support mental health and overall health. 

What does the research say about its success for depression?

Studies have found that Mediterranean dietary patterns are associated with a reduced risk for depression and can help to improve symptoms and feelings of depression. 

In particular, one study found that people with the greatest adherence to the MD had the lowest risk for depression. On the other hand, the researchers found that individuals who consumed an unhealthy, pro-inflammatory diet were at the greatest risk for depression. The authors of the study concluded that following a traditional Mediterranean diet and avoiding a pro-inflammatory diet can reduce the risk of depressive symptoms or clinical depression.[2]

Another study found that consuming an MD that was supplemented with a fish oil supplement led to a significant reduction in depressive scores in individuals with self-reported depressive symptoms.[1]

Although there aren’t any studies that specifically look at MD and its effect on postpartum depression, research has shown that high adherence to a diet characterized by an adequate intake of vegetables, fruit, legumes, nuts, olive oil, fish, and dairy products during pregnancy is correlated with a lower risk of PPD.[3] And greater adherence to this dietary pattern during postpartum is also associated with fewer PPD symptoms.[4]

What makes it so beneficial?

As mentioned above, the benefits of the MD come from a variety of components that work together to help support overall health and mental health. Some of these components include:

  1. High in omega 3’s

Omega 3 is anti-inflammatory and helps reduce inflammation in the body which may be a significant contributor to depression in some individuals.[5] They are found mainly in fatty fish, as well as nuts and seeds like walnuts, chia, and flaxseed.

  1. Fiber

Evidence shows that high intakes of dietary fiber may help to reduce inflammation and severity of depressive symptoms. It’s likely that these results occur due to positive changes in the gut microbiota which can increase the production of neurotransmitters such as serotonin and decrease inflammatory markers.[6] High-fiber foods include vegetables, fruit, whole grains, nuts, seeds, and legumes.

  1. Antioxidants & phytochemicals

A diet high in plants contains antioxidants and phytochemicals which may have anti-inflammatory and antidepressant effects.[7][8] For example. studies have shown that oxidative stress plays a major role in the development of depression and treatment with antioxidant nutrients and compounds has resulted in positive effects on depression.[8]

  1. Probiotics 

Research has found that gut probiotics play an integral role in the two-way communication between the gut and the brain- therefore, probiotics can lead to a significant reduction in depression. This is likely due to their ability to modulate the immune system and, as a result, inflammation in the body, as well as support the production of serotonin.[9] Common probiotic foods include yogurt, kefir, and sauerkraut.

  1. Variety of vitamins & minerals 

Since the MD includes a variety of foods within every food group, it helps supports an adequate intake of all the essential micronutrients needed to support general health as well as mental health. Studies have found that depression is often connected with a large variety of essential micronutrients.[10] For this reason, consuming an array of foods within each food group is the best way to decrease your chances of depression and improve existing depression.

Conclusion 

Although it’s a lesser-known benefit of the Mediterranean Diet- studies have shown that consuming this type of diet can help to reduce the risk and symptoms of depression. Researchers believe this is a result of many components of the Mediterranean Diet that work together to improve mental health such as omega 3s, fiber, antioxidants and phytochemicals, probiotics, and a variety of vitamins and minerals. 

For these reasons, consuming a Mediterranean Diet may play a key role in helping people overcome postpartum depression and relieving unwanted symptoms of depression.

REFERENCES
  1. Ventriglio A, Sancassiani F, Contu MP, Latorre M, Di Slavatore M, Fornaro M, Bhugra D. Mediterranean Diet and its Benefits on Health and Mental Health: A Literature Review. Clin Pract Epidemiol Ment Health. 2020 Jul 30;16(Suppl-1):156-164. doi: 10.2174/1745017902016010156. PMID: 33029192; PMCID: PMC7536728.
  2. Lassale C, Batty GD, Baghdadli A, Jacka F, Sánchez-Villegas A, Kivimäki M, Akbaraly T. Healthy dietary indices and risk of depressive outcomes: a systematic review and meta-analysis of observational studies. Mol Psychiatry. 2019 Jul;24(7):965-986. doi: 10.1038/s41380-018-0237-8. Epub 2018 Sep 26. Erratum in: Mol Psychiatry. 2018 Nov 21;: Erratum in: Mol Psychiatry. 2021 Jul;26(7):3657. PMID: 30254236; PMCID: PMC6755986.
  3. Chatzi L, Melaki V, Sarri K, et al. Dietary patterns during pregnancy and the risk of postpartum depression: the mother-child ‘Rhea’ cohort in Crete, Greece. Public Health Nutr. 2011;14(9):1663-1670. doi:10.1017/S1368980010003629
  4. Opie RS, Uldrich AC, Ball K. Maternal Postpartum Diet and Postpartum Depression: A Systematic Review. Matern Child Health J. 2020;24(8):966-978. doi:10.1007/s10995-020-02949-9
  5. Firth J, Gangwisch JE, Borisini A, Wootton RE, Mayer EA. Food and mood: how do diet and nutrition affect mental wellbeing? BMJ. 2020 Jun 29;369:m2382. doi: 10.1136/bmj.m2382. Erratum in: BMJ. 2020 Nov 9;371:m4269. PMID: 32601102; PMCID: PMC7322666.
  6. Swann OG, Kilpatrick M, Breslin M, Oddy WH. Dietary fiber and its associations with depression and inflammation. Nutr Rev. 2020;78(5):394-411. doi:10.1093/nutrit/nuz072
  7. Bahramsoltani R, Farzaei MH, Farahani MS, Rahimi R. Phytochemical constituents as future antidepressants: a comprehensive review. Rev Neurosci. 2015;26(6):699-719. doi:10.1515/revneuro-2015-0009
  8. Vaváková M, Ďuračková Z, Trebatická J. Markers of Oxidative Stress and Neuroprogression in Depression Disorder. Oxid Med Cell Longev. 2015;2015:898393. doi:10.1155/2015/898393
  9. Huang R, Wang K, Hu J. Effect of Probiotics on Depression: A Systematic Review and Meta-Analysis of Randomized Controlled Trials. Nutrients. 2016;8(8):483. Published 2016 Aug 6. doi:10.3390/nu8080483
  10. Campisi SC, Zasowski C, Shah S, Shah A, Bradley-Ridout G, Korczak DJ, Szatmari P. Assessing the Evidence of Micronutrients on Depression among Children and Adolescents: An Evidence Gap Map. Adv Nutr. 2020 Jul 1;11(4):908-927. doi: 10.1093/advances/nmaa021. PMID: 32193537; PMCID: PMC7360446.