80% of brains are malnourished: how to nourish your brain properly? (Page 3 ) | March 29, 2025

Omega-3 and Vitamin D Malnutrition: Essential Nutrients for the Brain
Today, 80% of the world’s population is deficient in omega-3, particularly DHA, a vital component of neuronal membranes. DHA intake is primarily obtained from oily fish, but wild fish stocks have stagnated since the 1980s. Farmed fish, fed with lower-quality fishmeal, contain less DHA, making it difficult to adequately consume this essential omega-3.

At the same time, vitamin D deficiency is widespread. In France, 95% of men and women consume amounts of vitamin D well below the recommended intake. Vitamin D plays a key role in mental well-being, especially during winter when sun exposure is reduced.

Towards a Prescription of Nutrients in Mental Health
In 2022, international experts in biological psychiatry published recommendations for the use of specific nutrients in the treatment of mental disorders. Omega-3s, and more specifically EPA, have shown beneficial effects as a complement to antidepressants, especially for people with chronic inflammation or obesity. Probiotics are also recognized for their effect on anxiety and depression, while methylfolate, an active form of vitamin B9, has been shown to be effective in treating depression, unlike regular folic acid.

Other nutrients such as vitamin D, zinc, and creatine provide specific improvements, particularly in depression associated with sleep disturbances or fatigue. For schizophrenia, omega-3s and methylfolate are recommended as co-prescriptions, as they alleviate anxiety-depressive symptoms without impacting hallucinations or negative symptoms. For ADHD in children, vitamin D and zinc supplementation appear promising, although more research is needed.

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