Nourishing the Mind: The Connection Between Dairy and Mental Health

Kaley MacDonald, Dietetic Intern | View Author Bio

The food we eat not only impacts our physical health, but it also affects our mental health. Research shows that healthy eating habits may lower the risk or severity of mental health conditions. Eating more fruits, vegetables, lean proteins, whole grains, and dairy may help support mental health.

Let’s explore how the nutrients in dairy products like milk, cheese, and yogurt may help with stress, anxiety, mood, and depression.

Probiotics

Mental illnesses like depression and anxiety are often associated with gut issues, suggesting a mutual relationship between mental health and gut health. This relationship can be explained by the gut-brain axis in which a healthy gut microbiome can positively influence mood and brain function.

Probiotics are live bacteria that help to support a healthy gut microbiome along with other functions in our bodies. Fermented dairy products like yogurt, aged cheeses, and kefir may contain probiotic microorganisms like lactic acid bacteria that can produce the neurotransmitter, gamma-aminobutyric acid (GABA).  Research suggests that the association between fermented dairy with lower anxiety levels is likely due to GABA production. In addition, a research review showed a decreased risk of depression with fermented dairy intake, supporting the role of probiotics in regulating brain function and mood disorders through the gut-brain axis.  Therefore, fermented dairy foods that contain probiotics may have beneficial effects on mental health.

Vitamin D

Vitamin D, otherwise known as the sunshine vitamin, is an essential nutrient for bone health but has other important roles in the body including immune function.

Sunlight provides over 90 percent of vitamin D for most people, but sunscreen, while crucial for skin protection, can reduce vitamin D production. However, vitamin D fortified dairy foods offer a reliable source of this nutrient. Adding more dairy to your diet is important through every season but especially when sunshine is limited during the winter seasons.

Vitamin D deficiency has been linked to an increased risk of developing depression, anxiety, schizophrenia, and other mood disorders. Meanwhile, a higher intake of dairy products, particularly high-fat dairy, has been associated with a lower risk of anxiety and depressive symptoms. This may be due to vitamin D’s role in regulating serotonin, a neurotransmitter essential for mood balance.

Calcium

Along with vitamin D, calcium is a nutrient well-known for developing strong bones. This key nutrient, found in dairy, supports neurotransmitter production and release, aiding nerve function and brain communication.

Lower calcium levels have been linked to increased anxiety, depression, stress, anger, and mood imbalances. These low calcium levels may be due to low dairy intake. A recent study found a mutual relationship between insomnia and higher rates of depression connected to low calcium levels from low dairy consumption.

While dairy is a primary contributor of calcium, it is also essential for serotonin production. Serotonin requires not only calcium, but also tryptophan, an amino acid found in whey protein. A recent study explained that serotonin is associated with lower anxiety and stress as well as improved sleep. These findings suggest that dairy may contribute to mental health by supporting serotonin-related functions.

B Vitamins

Dairy is a rich source of several B vitamins including B12 and riboflavin (B2). These vitamins play an important role in supporting our mood by producing neurotransmitters like serotonin and dopamine, as well as transforming the food we eat into energy for brain function.

B12 deficiency has been linked to fatigue, depression, and brain fog. Research suggests that vitamin B12 from dairy sources may lower the risk of deficiency and therefore reduce symptoms of depression. Adding more dairy into your diet will provide essential B vitamins helping prevent deficiency and support mental health.

Final Thoughts

Mental health is influenced by many factors such as exercise, sleep, stress, and diet. By including dairy products as part of a balanced diet, you may be supporting your body as well as your mind.

While there is no guarantee that eating more dairy will improve mental health, research suggests that dairy products may offer some benefits. So, the next time you’re planning a meal, remember that a little dairy can go a long way in nourishing your mind and body.

Reminder

Mental health conditions are complex and influenced by many factors. While certain dietary choices and lifestyle changes may support well-being, they are not a substitute for evidence-based treatments or prescribed medication. If you or someone you know needs help, seek the guidance of a licensed mental health professional or healthcare provider. To learn more, visit the Center for Disease Control and Prevention.

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