Can a Vegetarian Diet Treat Depression?

 I have heard many clients comment that they have found relief from depression through a low-meat, macrobiotic or vegetarian diet. These observations wouldn't surprise most psychologists-- a radical change in diet may provide a person with the sense of being "in control" necessary for overcoming long-term blues. Aside from this obvious correlation, I firmly believe that vegetarianism is an effective treatment for depression, anxiety and other mood disorders.

The amino acid L-tryptophan, which is a precursor to the "feel-good" neurotransmitter serotonin, has long been investigated as a potential treatment for mood disorders. Many studies have suggested that depression is caused or augmented by deficiency or malabsorption of tryptophan. Because of this connection, tryptophan and its close chemical relative, 5-hydroxytryptophan (5-HTP) are frequently recommended as nutritional supplements for people suffering from clinical depression and other mood disorders. Like tryptophan, omega-3 fatty acids play a critical role in regulating mood and mental function-- eight percent of the brain is, after all, composed of these critical nutrients.The American Journal of Psychiatry has noted that omega-3 deficiency is a common aggravating factor in clinical depression patients, among young people. One study found that people who have recently attempted suicide have significantly lower levels of the omega-3 fatty acid eicosapentaenoic acid (EPA) than average. Given this, many holistic practitioners view a high-omega-3 diet as a critical intervention for people with chronic mental illness. Because I support an evidence-based approach to holistic healing, I tend to eschew some of the mystical and pseudoscientific theories that pollute the field of alternative medicine. Nevertheless, I do not deny or downplay the effect that chronic consumption of meat can have on the human psyche. In our daily lives, we often find ourselves severed from our food-- in the hustle-and-bustle of fast food culture, we forget that french fries were once roots, that refried beans were once seeds, that hamburgers were once cows. Our bodies absorb what our minds deny.

The Tryptophan Connection 

Since vegetarians tend to eat slightly less protein than non-vegetarians, many people are surprised to learn that tryptophan deficiency is actually most common in people who eat large amounts of red meat. High-protein diets are actually linked to tryptophan deficiency because they impair the body's ability to effectively absorb L-tryptophan and convert the amino acid into serotonin. Clinical depression is likely to arise from the chronic intake of high-protein foods, including meat, and a lower-meat diet is likely to address this underlying problem.

Omega-3 and Mental Health 

Fish is the most potent dietary source of omega-3 fats, but strict vegetarians are actually less likely to suffer omega-3 deficiency than meat-eaters. Red meat tends to have extremely high levels of omega-6 fatty acids, which compete with omega-3 fatty acids for metabolic enzymes. As a result, meat eaters are less likely to absorb sufficient levels of omega-3 fats, and they may experience depression as a result. Vegetarians, who gain omega-3 fats from meat-free sources like flax, walnuts, eggs and soy, tend to absorb and utilize a higher percentage of these mood-supporting nutrients.

The Spiritual Side 

Over time, we all internalize-- consciously or otherwise-- the lives and bodies of the animals we consume. Even the most jaded among us are aware, on some level, that our dietary choices cause suffering. Sensitive people may not recognize that their mood disorders are affected by subconscious guilt until they stop eating meat. Only after making a humane and sustainable change in lifestyle do they begin to find the relief from depression that they crave. More importantly, vegetarianism can be a step toward a more compassionate approach to the world at large-- a critical shift toward a more optimistic worldview.

While vegetarianism can be a valid and effective intervention for people suffering from depression and other mood disorders, it should not be used alone as a treatment for severe depression. Anyone experiencing suicidal thoughts, self-destructive behavior or other symptoms of serious depression should promptly contact a qualified expert. In these cases, dietary adjustments and other integrative approaches can be used alongside therapy and other established treatment protocols.