The Better Brain

1. The Mental Health Crisis Is Worsening, Not Improving, Despite More Drugs.

All indicators across all Western countries show that mood and anxiety disorders have not decreased over the last few decades—actually, they’ve gone way up—despite substantial increases in the prescriptions of medications, particularly antidepressants.

Current treatments fall short. Despite billions spent on research and a significant increase in psychiatric medication prescriptions over the past fifty years, mental health disorders like depression and anxiety are on the rise. About one in five Americans currently experiences a mental health issue, and the lifetime occurrence is estimated at 50%. This suggests that the current biomedical paradigm, heavily reliant on pharmaceuticals, is not effectively solving the problem for many.

Limitations of medication. While psychiatric medications can be life-saving for some, especially in acute crises, their long-term efficacy is often unimpressive, and they come with significant adverse effects. Studies show that recovery and relapse rates haven't improved significantly in decades, and side effects like weight gain, metabolic issues, emotional numbness, and even increased suicidality are concerning. Many people remain symptomatic despite taking medication.

Public is seeking alternatives. The widespread dissatisfaction with conventional treatments is evident in the public's desperate search for new approaches. Many individuals feel failed by the current system, experiencing debilitating side effects or lack of full recovery, and are actively looking for safer, more effective options to regain their well-being and potential.

2. Nutrition Is the Missing Key for Brain Health and Resilience.

Making nutritional science central to the field is long overdue.

Brain's high nutrient demand. The brain is the most metabolically active organ, consuming 20-40% of our nutrient and energy intake despite being only 2% of body weight. What we eat directly impacts how we think and feel, yet nutrition's role in mental health has been largely ignored in medical and psychological training for decades, focusing instead on drugs or psychotherapy.

Historical understanding. Historically, the link between nutrition and mental well-being was well-recognized. Medieval physicians included diet in their treatments, and over a century ago, mental symptoms were often attributed to "imperfect nutrition." This understanding was largely lost with the rise of pharmaceutical treatments in the mid-20th century.

Foundation for resilience. Optimal nutrition provides the fundamental building blocks for healthy brain cells and function. It is crucial for building resilience, enabling us to better cope with stress and life's challenges. Improving diet is a safe, viable, and often overlooked first step in preventing and treating mental illness.

3. Micronutrients Are Essential Cofactors for Optimal Brain Function.

we need the full spectrum of minerals and vitamins every minute of every day to fully optimize our brain function, especially under stress.

Micronutrients as cofactors. Minerals and vitamins (micronutrients) are not just "nice-to-haves"; they are essential cofactors for thousands of enzymatic reactions that drive brain metabolism. These reactions are necessary for synthesizing neurotransmitters (like serotonin and dopamine), producing energy (ATP) in mitochondria, and maintaining healthy DNA through methylation.

Synergy, not single bullets. The brain's metabolic pathways are complex and interconnected, requiring a wide array of micronutrients working together synergistically. Focusing on single nutrients, as much past research did, is ineffective because a deficiency in one often indicates deficiencies in many others, and all are needed for pathways to function efficiently.

Beyond basic needs. Recommended Dietary Allowances (RDAs) are set to prevent frank deficiency diseases, not to ensure optimal brain function or meet the potentially higher needs of individuals with genetic predispositions or those under stress. Achieving therapeutic effects for mental health often requires nutrient levels above the RDA, within a safe window below the tolerable upper limit (UL).

4. Modern Diets and Farming Deplete Vital Nutrients from Our Food.

Sick soil means sick plants, sick animals, and sick people.

Soil mineral depletion. The nutrient density of our food has decreased over generations due to modern farming practices. Years of tilling and using fertilizers primarily containing only nitrogen, phosphorus, and potassium (NPK) have depleted other essential minerals from the soil. Plants grown in mineral-poor soil are less nutritious.

Impact of processing and chemicals. Ultra-processed foods, which constitute over half of the Western diet, are inherently low in micronutrients and fiber, often loaded with sugar, unhealthy fats, and sodium. Additionally, widespread use of herbicides like glyphosate can interfere with plants' ability to absorb minerals and may negatively impact our gut microbiome, further reducing nutrient availability.

Climate change effects. Rising atmospheric carbon dioxide levels, while increasing crop yield, can paradoxically lead to plants with lower protein and micronutrient content and higher carbohydrate levels. This means even seemingly healthy foods may be less nutrient-dense than they were decades ago.

5. Your Gut Microbiome Is Deeply Connected to Brain Health.

All diseases begin in the gut.

Microbial dominance. Trillions of microbes inhabit our bodies, primarily in the gut, outnumbering human cells. These gut microbes play crucial roles in digestion, immunity, metabolism, and even influence brain function through various communication channels, including the vagus nerve.

Dysbiosis and mental health. An imbalance in the gut microbiome (dysbiosis), often caused by poor diet, antibiotics, or stress, can lead to increased gut permeability ("leaky gut") and inflammation. This can negatively impact brain function and has been linked to various mental health conditions, including anxiety, depression, and potentially neurodevelopmental disorders like ASD.

Feeding your microbes. A healthy, diverse gut microbiome thrives on a diet rich in prebiotics (fiber from plant foods). While probiotic supplements show some promise, particularly for mood and anxiety, the most effective way to support gut health is through a whole-foods diet. Fecal microbiota transplants, while experimental for mental health, demonstrate the powerful impact of changing the gut microbial community.

6. Eating Whole Foods, Like the Mediterranean Diet, Improves Mental Health.

Eat food. Not too much. Mostly plants.

Dietary patterns matter. Numerous studies across different cultures consistently show that dietary patterns correlate with mental health outcomes. Diets rich in whole foods like vegetables, fruits, fish, nuts, and whole grains are associated with lower rates of depression and anxiety, while Western-style diets high in processed foods are linked to increased mental health problems.

Prospective evidence. Longitudinal studies demonstrate that poor dietary habits often precede the onset of mental health issues, while a whole-foods diet is protective. Improving diet quality has been shown in randomized controlled trials to significantly reduce symptoms of depression, sometimes leading to remission, highlighting the causal link.

Practical approach. Adopting a Mediterranean-style diet focuses on increasing intake of nutrient-dense whole foods rather than just restricting unhealthy ones. This approach is sustainable, provides a wide array of essential nutrients and beneficial phytonutrients, and can be more cost-effective than a diet based on processed foods. Simple strategies like filling half your plate with vegetables and fruits are key.

7. Broad-Spectrum Multinutrient Supplements Show Promise for Various Conditions.

Every clinical trial using broad-spectrum multinutrients to treat people who have psychiatric symptoms has shown positive results.

Evidence for efficacy. Research using broad-spectrum multinutrient formulas (containing a wide range of minerals and vitamins, often with other nutrients) has shown promising results across various psychiatric conditions, including ADHD, mood dysregulation, anxiety, aggression, and potentially autism and psychosis. These studies often report substantial symptom reduction and improved overall functioning.

Superior to single nutrients. Unlike studies on single or a few selected nutrients, which often yield mixed or modest results, broad-spectrum approaches align better with the biological reality of nutrient synergy in the brain. Studies comparing multinutrients to placebo or conventional care often show greater benefits, particularly in emotional regulation.

Real-world impact. Case studies and naturalistic follow-ups demonstrate that individuals using broad-spectrum multinutrients can experience significant, long-lasting improvements, sometimes enabling them to reduce or eliminate psychiatric medications. Examples include children with severe aggression, adults with bipolar symptoms, and individuals recovering from trauma.

8. Nutrients Build Resilience to Stress, Trauma, and Life's Challenges.

Nutrients given to survivors after natural disasters or traumatic events are proof that a well-nourished body and brain are better able to recover from major stress events.

Stress depletes nutrients. Acute and chronic stress trigger the fight/flight response, diverting nutrient resources to immediate survival functions. This can deplete the body's nutrient stores, leaving less available for optimal brain function, emotional regulation, and concentration, especially during prolonged stress or trauma recovery.

Buffering trauma's impact. Studies following natural disasters like earthquakes and floods have shown that individuals taking broad-spectrum multinutrients or even just B-complex vitamins experienced significantly less stress, anxiety, and depression compared to those receiving standard care. Nutrients appear to buffer the psychological impact of trauma and accelerate recovery.

Everyday stress management. The same principles apply to the stresses of daily life. Ensuring adequate nutrient intake, particularly B vitamins, can improve resilience and coping mechanisms. This simple, inexpensive intervention can help manage the psychological toll of modern life, from work pressure to global crises.

9. Nutrient Supplements Are Generally Safer Than Psychiatric Medications.

no one has ever died from a vitamin pill.

Safety profile. Unlike psychiatric medications, which are associated with significant adverse effects, including metabolic issues, emotional blunting, and even increased mortality risk in some cases, broad-spectrum multinutrient supplements have a remarkably safe profile. Studies show minimal, transient side effects like mild stomach upset, no more frequent than with placebo.

Long-term safety. Extensive safety testing in clinical trials and long-term follow-up studies (up to twelve years) have found no evidence of clinically meaningful harm from broad-spectrum multinutrient supplementation. This contrasts sharply with the unknown long-term effects of many psychiatric drugs, which are often approved based on short-term trials.

Nutrient-drug interactions. While nutrients are safe, combining them with psychiatric medications requires caution due to potential interactions. Nutrients can potentiate medication effects, sometimes increasing side effects initially. Successful transition often involves careful cross-titration (gradually increasing nutrients while decreasing meds) under professional guidance, allowing for reduced medication dose and fewer side effects.

10. Prioritizing Nutrition Can Save Healthcare Costs and Reduce Stigma.

What if the right nutritional approach to treating mental health issues can save as much as 90 percent of society’s mental healthcare budget?

Cost-effectiveness. Treating mental health issues with nutrition and broad-spectrum multinutrients is significantly less expensive than conventional care, which often involves costly medications, hospitalizations, and long-term therapy. Case studies demonstrate potential cost savings of over 90% compared to standard treatment for severe, chronic conditions.

Policy barriers. Despite the scientific evidence and potential cost savings, nutrition is largely excluded from clinical practice guidelines and insurance coverage for mental health treatment. This is partly due to historical biases, lack of nutrition education in medicine, and the influence of the pharmaceutical industry, which profits from drug sales but not from non-patentable nutrients.

Reducing stigma. Framing mental health challenges as potentially stemming from "imperfect nutrition" rather than inherent flaws or chemical imbalances can help reduce the significant social stigma associated with mental illness. Promoting nutrition as a frontline intervention empowers individuals and shifts the focus to modifiable factors, making it easier to seek help and support.

Last updated: May 8, 2025