Depression refers to a spectrum of mental health disorders that range in severity from mild to severe. Unfortunately, 1 in 3 adults will experience an episode of major depression during their life

The following is a list of nutrients that may help reduce depressive symptoms:
🧵 Omega 3 fatty acids

Several RCTs found that EPA and DHA in ratios of 2:1 or 3:1 at doses of at least 1-2g+ have positive effects on depression. The ISNPR recommends the use of EPA in the treatment and prevention of major depression.

PMID: 31480057, 27472373, 31383846

Magnesium is implicated in nearly every interaction in the body that requires energy - that is ~80% of metabolic functions. It has been estimated that 50-60% of adults in the US and Europe are not getting enough magnesium in their diets. The following is a guide on magnesium
🧵 Magnesium is the 4th most abundant mineral in the body and 2nd most abundant mineral found inside cells (next to potassium)

The threshold for sufficient vitamin D status (>20 ng/ml) suggested by the National Academy of Medicine was set as a requirement for skeletal (bone) health. However, Vit D levels associated with non-skeletal health outcomes have different (and higher) thresholds

🧵🧵 All-cause mortality

All-cause mortality risk decreases as circulating vitamin D levels increase to >30 ng/ml with no further risk reduction past >35 ng/ml

PMID: 22170374

💊🧠A thread on why vitamin D is vital to the development of the dopaminergic system early in life and how it influences dopamine signaling throughout life

🧵🧵🧵 Vitamin D (calcitriol) is a fat-soluble hormone or "neurosteroid" that is able to cross the blood-brain barrier. The CNS can also synthesize its own vitamin D. Vit D plays a role in cellular differentiation, proliferation, calcium signaling, neuroprotection and synaptogenesis