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Food sources of Magnesium handout: Download it HERE
Food sources of Zinc: Download it HERE
Key Scientific Literature References:
Bafkar et al. 2024. Efficacy and safety of omega-3 fatty acids supplementation for anxiety symptoms: A systematic review and dose-response meta-analysis of randomized controlled trials. BMC Psychiatry. https://doi.org/10.1186/s12888-024-05881-2
Barbosa & Coelho. 2020. Probiotics and prebiotics: Focus on psychiatric disorders - a systematic review. Nutrition Reviews. https://doi.org/10.1093/nutrit/nuz080
Bizzozero-Peroni et al. 2025. The impact of the Mediterranean diet on alleviating depressive symptoms in adults.: A systematic review and meta-analysis of randomized controlled trials. Nutrition Reviews. https://doi.org/10.1093/nutrit/nuad176
Borges-Vieira & Cardoso. 2023. Efficacy of B-vitamins and vitamin D therapy in improving depressive and anxiety disorders: A systematic review of randomized controlled trials. Nutritional Neuroscience. https://doi.org/10.1080/1028415X.2022.2031494
Cha et al. 2024. A review of the effects of mushrooms on mood and neurocognitive health across the lifespan. Neuroscience and Behavioral Reviews. https://doi.org/10.1016/j.neubiorev.2024.105548
Fekete et al. 2025. The role of the Mediterranean diet in reducing the risk of cognitive impairment, dementia, and Alzheimer’s disease: A meta-analysis. GeroScience. https://doi.org/10.1007/s11357-024-01488-3
Hoepner et al. 2021. Impact of supplementation and nutritional interventions on pathogenic processes of mood disorders: A Review of the evidence. Nutrients. https://doi.org/10.3390/nu13030767
Lane et al. 2022. Ultra-processed food consumption and mental health: A systematic review and meta-analysis of observational studies. Nutrients. https://doi.org/10.3390/nu14132568
Liu et al. 2019. Prebiotics and probiotics for depression and anxiety: A systematic review and meta-analysis of controlled clinical trials. Neuroscience & Biobehavioral Reviews. https://doi.org/10.1016/j.neubiorev.2019.03.023
Meernik et al. 2024. Dietary patterns and cardiorespiratory fitness in midlife and subsequent all-cause dementia: Findings from the Cooper Center Longitudinal Study. International Journal of Behavioral Nutrition and Physical Activity. https://doi.org/10.1186/s12966-024-01663-x
Nieman et al. 2024. The role of dietary ingredients in mental energy - a scoping review of randomized controlled trials. Journal of The American Nutrition Association. https://doi.org/10.1080/27697061.2023.2244031
Nucci et al. 2024. Association between Mediterranean diet and dementia and Alzheimer disease: A systematic review with meta-analysis. Aging Clinical and Experimental Research. https://doi.org/10.1007/s40520-024-02718-6
Phelan et al. 2018. Magnesium and mood disorders: Systematic review and meta-analysis. BJPsych. https://doi.org/10.1192/bjo.2018.22
Wang et al. 2002. B vitamins and prevention of cognitive decline and incident dementia: A systematic review and meta-analysis. Nutrition Reviews. https://doi.org/10.1093/nutrit/nuab057
Wu et al. 2015. Omega-3 fatty acids intake and risks of dementia and Alzheimer’s disease: A meta-analysis. Neuroscience & Biobehavioral Reviews. https://doi.org/10.1016/j.neubiorev.2014.11.008
Young et al. 2019. A systematic review and meta-analysis of B vitamin supplementation on depressive symptoms, anxiety, and stress: Effects on healthy and ‘at-risk’ individuals. Nutrients. https://doi.org/10.3390/nu11092232
Kristen Yarker, MSc, RD
Registered Dietitian Victoria BC