M’sian health expert explains why depression is more than “just sadness” & what could help

[Written in partnership with RENN Asia Wellness, but the editorial team had full control over the content.]

When we think about depression, our minds often jump to therapy, medication, or lifestyle changes like exercise. 

These are all important factors to consider in a holistic approach to mental health, but according to Jonathan Chew, the founder and lead practitioner at RENN Asia Wellness, there’s another critical piece of the puzzle that often gets overlooked: nutrition.

“Food is not just fuel; it’s information for the brain,” Jonathan shared with Vulcan Post.
“Nutrients influence neurotransmitter production, inflammation levels, gut microbiota balance, and hormonal regulation—all of which play a role in mood.”

Key nutrients for mental health

Many of us know that good nutrition is important for a good life when it comes to physical health. Turns out, such is true for mental health too. 

There’s a lot of overlap when it comes to nutritional foods to consume for better mental wellness as well as physical wellness. But Jonathan noted that in particular, there are certain nutrient deficiencies common among those struggling with depression. These include:

“Addressing these deficiencies can create a stronger foundation for mental wellbeing,” he explained.

Among dietary patterns, Jonathan pointed to the Mediterranean diet as having the strongest evidence for supporting mental health. 

Rich in vegetables, fruits, whole grains, legumes, fish, nuts, and olive oil, it also minimises ultra-processed foods, added sugars, and trans fats. These changes can benefit anyone, regardless of mental health status.

Nutrition works best in combination

Ultimately, though, Jonathan is clear that nutrition isn’t a silver bullet for depression. 

“It can be a powerful tool, but is rarely the only solution,” he said. For moderate to severe depression, it works best alongside therapy, medication (when needed), and lifestyle factors like exercise and sleep optimisation.

This is also where nutritional and functional medicine can complement conventional care, by addressing hormonal imbalances, improving gut health, correcting nutrient deficiencies, and reducing inflammation. 

At RENN Asia, if a client comes without a formal depression diagnosis, the team begins with a comprehensive intake. 

This involves physical assessments, lifestyle history, and biomarker testing. 

“Our role is not to diagnose psychiatric disorders,” he clarified. “We identify physiological imbalances that may contribute to mood disturbances, and refer clients to mental health professionals when necessary.”

Blood test markers, he added, are particularly valuable for spotting potential issues early.

Some clients notice improvements in mood or energy within two to four weeks of changing their diet, though deeper changes like neurotransmitter balance can take three to six months. RENN Asia measures progress through symptom questionnaires, follow-up biomarker testing, and client feedback.

Food for thought

A common misunderstanding, Jonathan said, is thinking that “eating healthy” simply means avoiding junk food. 

“Mental health nutrition is about strategically providing the brain with the specific nutrients it needs,” he explained. 

Another myth is that dietary changes take too long to work. In reality, he said, some benefits can appear surprisingly quickly.

For anyone with depression curious about nutritional medicine, his advice is to start with a dietary audit and basic lab tests to pinpoint key deficiencies. 

From there, small but consistent changes, such as adding omega-3-rich foods, diversifying vegetables, and cutting back on refined sugar, can make a meaningful difference.