A Nutritional & Functional Approach

Mental health is too often treated as something separate from the body. But in truth, our brain is no more than an organ — a bioelectrical, biochemical system — and it responds to the same principles that govern every other tissue.

What we eat, how we move, how we sleep, and how we detox all affect mood, strength, thinking, and emotional balance, and conditions ranging from Parkinson's to depression, to Alzheimer's. 

Graeme Sait rightly opens his “Managing Mental Wellness – Part 1” by reminding us that “what we put in our mouths is inextricably intertwined with our mental health” (blog.nutri-tech.com.au). I encourage everyone to read his article. It is a well-written, practical guide that deserves to be read. What follows are my own reflections and expansions, in line with his work and my five decades of clinical practice.

The Role of Fats and Oils

The brain is 50% or more fat, and a large part of that is omega-3 (DHA). Without the right balance of fats, the brain cannot build membranes, signal efficiently, or recover from stress and injury.

Not all fats are equal, but nor are they "good" or "bad." Each has its role — the key is balance, quality, and abundance. Omega-3 fats are found in oily fish such as sardines, mackerel, and salmon, as well as in pastured eggs, grass-fed meats, flax, chia, and walnuts. Omega-6 fats come from nuts, seeds, poultry, and many vegetable oils like sunflower, safflower, soy, and corn. These are essential for immunity and cell signalling but are far too abundant in processed diets, where they easily overwhelm omega-3s and drive chronic inflammation. Omega-9 fats, found in olive oil, avocado, and macadamias, are generally protective and stabilising.

Saturated fats from butter, ghee, coconut, and grass-fed meats give stability to cell membranes and provide raw material for hormones and myelin. Cholesterol, found in full-cream dairy, eggs, liver, and shellfish, is absolutely irreplaceable for myelin, cell membranes, vitamin D, and steroid hormones. Far from being an enemy, cholesterol is one of the brain's most vital building blocks. The problem is not that we consume omega-6 or saturated fats, but that industrial diets push the balance wildly out of proportion.

Myelin, Brain Structure & Cholesterol

The myelin sheath, which insulates our nerves, is made largely of fats, cholesterol, and proteins bound by trace minerals. Without healthy myelin, nerve conduction falters. Poor myelin integrity is linked to mood disorders, cognitive decline, and poor concussion recovery.

This is why cholesterol, copper, zinc, carnitine, creatine, and taurine are so critical — they provide the bricks and mortar for repair. Interfering with cholesterol — such as through aggressive use of cholesterol-lowering drugs — may solve one problem while creating many more, leaving the brain stripped of raw materials.

Blood Sugar and Neuroendocrine Stability

Sait calls sugar "the white poison" and links unstable blood sugar to anxiety, depression, aggression, and cognitive decline. He notes that every surge and crash drains the body of B-vitamins and chromium. I fully agree.

The brain is exquisitely sensitive to fuel supply. Every spike and crash triggers cortisol and adrenaline, destabilising neurotransmission and priming the brain toward anxiety and irritability. One of the simplest and most powerful ways to improve mental stability is to balance blood sugar through eating whole foods, prioritising protein and healthy fats, and cutting back on processed carbohydrates.

Methylation, B-Vitamins & Homocysteine

Sait highlights the importance of homocysteine management and methylation. Without active B12, folate, B6, and magnesium, methylation falters, homocysteine rises, and the brain loses resilience to stress and toxicity. This is a hidden driver of mood instability, memory decline, and even neurodegeneration. Supporting glutathione production — via nutrients like NAC, selenium, and vitamin C — further protects the brain from oxidative damage.

Mineral Imbalances: The Hidden Driver

One of the most overlooked contributors to poor mental health is mineral imbalance. Copper and zinc are the most common culprits, but calcium, magnesium, selenium, manganese, and iron also play roles.

Too much copper and too little zinc destabilises neurotransmission and heightens anxiety and reactivity. This imbalance also makes people more prone to concussions and slows their recovery afterwards. Zinc is vital for brain tissue repair, while excess copper drives oxidative stress and damages neurons. Correcting these ratios through proper testing and nutrition can transform mental stability and resilience.

The Power of Blackcurrant

New Zealand blackcurrant is one of nature's richest brain foods. It is loaded with quercetin, a powerful antioxidant that supports circulation and neurotransmitter balance; vitamin C, vital for collagen, blood vessels, and brain protection; and proanthocyanidins, some of the most powerful antioxidants known, which defend neurons from oxidative stress and improve blood flow. Uniquely, blackcurrants are also naturally low in sugar, making them protective rather than destabilising for blood sugar.

The Freerangers Super Smoothie

My Super Smoothie was developed to provide a practical foundation for brain and body repair. It contains creatine, carnitine, turmeric, quercetin, vitamin C and proanthocyanidins from New Zealand blackcurrants, and taurine. These directly support energy production, reduce inflammation, calm the nervous system, and protect brain structure.

But a smoothie alone is not enough. To get full benefit, it must be combined with fresh, nutrient-dense foods — oily fish, grass-fed meats, organic vegetables, nuts, seeds, seasonal fruits, and whole, full-cream dairy (especially unsweetened yoghurt and traditionally made cheeses). These foods provide cholesterol, fat-soluble vitamins, proteins, and minerals essential for brain resilience.

Remember this: When you buy our Super Smoothie and other products, you are helping the Freerangers Movement. So thank you!

Beyond Nutrients

Nutrients provide the raw materials, but lifestyle makes them work. Sunlight, circadian rhythm, natural movement, and meaningful connection are all essential. Without rhythm, rest, and purpose, no nutrient plan can fully succeed.

Look Deeper

Graeme Sait concludes that depression is not "bad luck," but a correctable state with identifiable causes. I couldn't agree more.

Lipids, cholesterol, minerals, methylation, and blood sugar control are the structural and chemical foundations of the brain. Supporting them is far more powerful than masking symptoms with a pill.

So please — read Sait's article. It is beautifully presented and deserves your time. Then, act: restore balance, nourish abundantly, and reclaim your mental resilience.

That's the freeranger way.

(Medical disclaimer: This article is for educational purposes. It does not replace professional diagnosis or treatment. Always consult a qualified practitioner before applying supplementation or nutritional interventions.)