Here at HEAL, we’re always emphasizing the connection between nutrition and mental health. For Mental Health Awareness Month, we are highlighting a leading Harvard psychiatrist's novel approach to mental health. These principles are taught at an introductory level in our lunch and learn, Busting Stress & Boosting Happiness.
On to the article…
Depression and anxiety affect over 280 million people worldwide (World Health Organization, 2021), and while therapy and medication are important tools, research increasingly supports the role of nutrition in improving mental health outcomes. Dr. Chris Palmer, a Harvard psychiatrist and pioneer of metabolic psychiatry, offers a powerful framework that connects brain function to metabolic health—emphasizing how nutrients can support the brain’s energy systems and emotional regulation.
At the core of Dr. Palmer’s work is the idea that many mental health conditions involve metabolic dysfunction in the brain, meaning the brain’s cells (neurons) are not producing or utilizing energy efficiently. This impairs neurotransmitter balance and stress resilience. By restoring metabolic health through nutrition, Palmer believes we can address root causes—not just symptoms.
Protein provides amino acids like tryptophan and tyrosine, which are precursors to serotonin and dopamine—neurotransmitters essential for regulating mood. Without enough protein, the brain may lack the raw materials it needs to function optimally.
In addition, omega-3 fatty acids, particularly EPA and DHA found in fatty fish, reduce inflammation and support neuronal structure and function. A 2016 meta-analysis found that omega-3 supplementation reduced depressive symptoms, especially when EPA content was higher than DHA (Grosso et al., 2016). Aim to include fatty fish like salmon or mackerel several times a week, or consider a high-quality supplement.
Blood sugar spikes and crashes can cause irritability, fatigue, and anxiety. Dr. Palmer recommends a low-glycemic diet rich in non-starchy vegetables, quality proteins, and healthy fats to keep blood sugar levels stable. Research supports this: one study found that individuals with higher glycemic diets had a 23–38% increased risk of developing depression (Gangwisch et al., 2015).
Simple changes—like swapping processed carbs for fiber-rich vegetables or protein-based snacks—can significantly impact mood stability.
Several vitamins and minerals are essential for brain health, neurotransmitter function, and mood regulation:
Testing for and correcting deficiencies in these key nutrients can be a simple but transformative step toward better mental health.
Dr. Palmer has brought attention to the ketogenic diet—a high-fat, low-carb approach traditionally used to manage epilepsy—as a therapeutic option for mental health. Ketones provide a more efficient fuel for the brain, reducing oxidative stress and stabilizing energy production. Early clinical results show promise: in a 2022 case series led by Dr. Palmer, patients with major depression and schizophrenia following a ketogenic diet showed significant symptom reduction and improved functioning (Palmer et al., 2022).
While not for everyone, the ketogenic approach can be explored under medical supervision, especially for individuals not responding to conventional treatments.
Final Thoughts
Mental health is multifactorial, but Dr. Chris Palmer’s work makes one thing clear: the brain is a metabolic organ, and how we fuel it matters. By prioritizing high-quality proteins, essential fats, blood sugar stability, and nutrient density, we can help create a physiological environment that supports healing and resilience. For many, addressing nutritional deficiencies and improving metabolic function may be a crucial missing piece in their mental health journey.
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