Glossary: Nutrition Essentials for Mental Health

Macrominerals

Essential minerals, such as calcium, phosphorus, magnesium, sodium, potassium, and chloride that are required by the body in large amounts to support various physiological functions, such as bone health, fluid balance, and nerve function. 

Mediterranean Diet

A diet inspired by the traditional eating habits of countries around the Mediterranean Sea, associated with improved cardiovascular health, better weight management, and reduced risk of chronic diseases such as diabetes and certain cancers. It emphasizes a high intake of fruits, vegetables, whole grains, legumes, nuts, and olive oil, moderate amounts of fish and poultry, and low intake of red meat and dairy. This diet focuses on healthy fats like olive oil, and fresh, minimally processed foods.

Medium-Chain Triglycerides (MCTs)

A type of fat found in foods like dairy or manufactured from coconut oil and palm kernel oil. MCTs are metabolized more quickly than other types of fat, providing a rapid source of energy and a source of fat for those who are unable to tolerate other forms of fat. They are used in ketogenic diets and sports nutrition to enhance energy levels, weight management, and improve cognitive function.

Melatonin

A hormone produced by the pineal gland that regulates the sleep-wake cycle by signaling to the body when it is time to sleep. Melatonin increases in the evening in response to darkness, promoting sleepiness, and decreases with exposure to light. Melatonin supplements are used for sleep disorders, jet lag, and shift work issues, and for regulating circadian rhythms and improving sleep quality.

Methylation Pathway

A biochemical process where methyl groups (–CH₃) are transferred to molecules such as DNA, proteins, and lipids, influencing gene expression and cellular function. Key components include S-adenosylmethionine (SAMe) as the primary methyl donor and various methyltransferase enzymes that facilitate the transfer. It is relevant to mental health because essential nutrients like folate, vitamin B12, and vitamin B6 support this pathway by converting homocysteine to methionine. Proper functioning of the methylation pathway is crucial for maintaining DNA integrity, regulating gene expression, and overall metabolic health. People with the MTHFR SNPS have a greater likelihood of mild to moderate impairment of this pathway resulting in depression and detoxification challenges

Methylcobalamin

A biologically active form of vitamin B12 that is essential for the proper functioning of the nervous system and is involved in the methylation pathway, which is important for DNA synthesis and repair. Methylcobalamin is often supplemented to address vitamin B12 deficiencies, particularly in individuals with impaired absorption or certain neurological conditions.

Methylenetetrahydrofolate Reductase (MTHFR)

An enzyme involved in the process of converting folate (vitamin B9) into its active form, which is crucial for methylation, a process important for DNA synthesis and repair and for maintaining overall health. Genetic mutations in the MTHFR gene, such as the C677T and A1298C variants, can lead to reduced enzyme activity, potentially affecting folate metabolism and increasing the risk of cardiovascular diseases, pregnancy complications, and mental health conditions. Addressing MTHFR mutations often involves increased intake of methylated forms of folate (e.g., L-methylfolate) and vitamin B12, and managing lifestyle factors to support optimal methylation. 

Microbiome

The diverse community of microorganisms, including bacteria, viruses, fungi, and other microbes, that live in and on the human body, such as the gut, skin, and mouth. The gut microbiome plays a crucial role in digestion, immune function, and metabolism, protecting against pathogens, and modulating inflammation. Imbalances of the microbiome, known as dysbiosis, have been linked to many health conditions, including gastrointestinal disorders, metabolic diseases, and mental health issues.

Microbiota

The collection of microorganisms, including bacteria, viruses, fungi, and protozoa, that reside in the human gut, skin, or mouth. These microorganisms play important roles in digestion, immune function, and overall health. 

Mitochondria

Membrane-bound organelles found in most eukaryotic cells, often called the "powerhouses" of the cell due to their role in producing adenosine triphosphate (ATP), the cell’s main energy currency. They are involved in energy metabolism, cellular respiration, and apoptosis (programmed cell death). Mitochondria are crucial for maintaining cellular health and function. Mitochondrial dysfunction is linked to metabolic disorders and neurodegenerative conditions.

Mixed Oxidizer

One of three types of metabolizers within the concept of bioindividuality, or how different individuals metabolize and respond to various oxidizing agents differently due to unique biological and genetic factors. The balanced/mixed oxidizers will burn efficiently using 35% protein, 35% carbohydrates, and 30% fats. 

Modified Carnivore Diet

A variation of the traditional Carnivore Diet, focusing on meat, fish, eggs, and animal fats while permitting small amounts of low-carb vegetables, fruits, or certain condiments. This approach offers the benefits of a carnivore diet while providing more flexibility and a broader range of nutrients.

Monounsaturated Fatty Acids (MUFAs)

A type of healthy fat characterized by having one double bond in their fatty acid chain. They are found in olive oil, avocados, nuts, and seeds. MUFAs are associated with improved heart health by lowering LDL cholesterol levels, reducing inflammation, and supporting overall metabolic health.

Motivational Interviewing (MI)

A client-centered, collaborative counseling method designed to enhance an individual's motivation to change. It focuses on building a trusting relationship between the counselor and client, open-ended questions, reflective listening, and affirmations, helping clients articulate their own reasons for change and develop a plan to achieve their goals. MI is commonly used in addiction treatment, weight management, and chronic disease management. 

Multiple-Chemical Sensitivity (MCS):

Also known as Multiple Chemical Sensitivity Syndrome, MCS is a condition where individuals experience a range of symptoms in response to low levels of exposure to various chemicals and environmental toxins, such as perfumes, cleaning products, and pollutants. Symptoms can include headaches, fatigue, respiratory issues, and skin rashes.