Nutritional psychiatry: gut-brain axis, neurotransmitter precursors, micronutrient cofactors. Check: vitamin D, B12, ferritin, thyroid — all can mimic depression when low.
Top Foods
| Food | Why It Helps | Best Timing |
|---|---|---|
| Salmon | EPA >1g/day has antidepressant effect (meta-analysis of 26 RCTs). Also vitamin D. | 2-3x/week |
| Greek Yogurt | Probiotics produce GABA and serotonin precursors via gut-brain axis. | Daily |
| Egg | Choline + B12 + tyrosine (dopamine) + tryptophan (serotonin). Neurotransmitter precursors in one food. | Breakfast |
| Walnuts | Walnut consumers have 26% lower depression scores (NHANES, n=26,000). | 30g/day |
| Spinach | Magnesium + folate + iron. 3-way mood axis. Mg deficiency in 40%+ of depressed patients. | 100-200g cooked daily |
| Dark Chocolate | Anandamide + theobromine + magnesium + flavonoids. Real neurochemical effects. | 20-40g afternoon |