Podcast Episode Outline: Mind Over Minerals Theme: The role of vitamins and supplements in psychiatric care — benefits, cautions, and personalization I. Introduction * Title: Mind Over Minerals * Hook: Can vitamins change psychiatric outcomes? * Overview of episode goals * Disclaimer on medical advice II. Core Vitamins in Psychiatry A. B-Vitamins * B12: Myelin, mood, fatigue, psychosis when deficient * Folate (B9): Neurotransmitter metabolism * B6: Tryptophan to serotonin, GABA production * Medications that deplete B vitamins: metformin, valproate, PPIs * Lab monitoring: B12, MMA, homocysteine B. Vitamin D * Impacts mood, immune modulation, and cognition * Associations: Depression, SAD, schizophrenia * Clinical target: 50–70 ng/mL * Commonly deficient in psychiatric patients C. Magnesium, Zinc, Selenium * Magnesium: GABA support, anxiety, insomnia * Zinc: Antioxidant, depression support (especially in women) * Selenium: Cognition and inflammation regulation D. Omega-3 Fatty Acids * EPA over DHA for mood regulation * Benefits in depression, bipolar disorder * Recommended dosage: ≥1g EPA daily III. Supplement Strategies for Medication-Induced Weight Gain * Vitamin D: Improves insulin sensitivity * Magnesium: Blood sugar regulation * Berberine: Mimics metformin, lipid/liver profile * NAC: Curb impulsivity and cravings * Inositol: Mood + metabolic support, esp. PCOS * B1/B6: Carbohydrate metabolism * Emphasis: Monitor metabolic markers early (A1c, fasting insulin, waist circumference) IV. Probiotics and the Gut-Brain Axis * Key strains: L. rhamnosus, B. longum, L. helveticus * Benefits: Reduced cortisol, anxiety, depressive symptoms * Use case: IBS + anxiety, antibiotic history, food sensitivities * Dosing: 5–10 billion CFU, prebiotic-enhanced * Results timeline: 4–6 weeks minimum V. Genetics: COMT and MTHFR A. COMT (Dopamine metabolism) * Val/Val (fast): May benefit from dopamine support * Met/Met (slow): Sensitive to stimulants; use calming support (L-theanine, GABA) B. MTHFR (Folate metabolism) * C677T variant: Reduces methylation → low serotonin, dopamine * Treatment: L-methylfolate (7.5–15 mg), methylcobalamin * When to test: Non-response, med sensitivity, treatment resistance VI. Case Example * 52-year-old female with fatigue + depression * B12 = 210, MMA elevated, Vitamin D = 18 * Treated with methylcobalamin + D3 * Outcome: Energy, mood, and therapy engagement improved VII. Final Takeaways * Vitamins = infrastructure, not replacement * Supplements = precision tools, not shortcuts * Role in integrative psychiatry is growing * Don’t ignore the micro when treating the macro