Mental health is something we should all be taking seriously and is something we should be talking about more and more. Aside from talking about how you feel and practicing self-care, simple changes to your diet can have a huge impact and greatly affect your mood. We have listed below some vitamins, with how they can benefit your mental health:
(You can find all of the below in the Alphemy Advanced Multivitamin).
B Vitamins
B vitamins are some of the best vitamins for mental health. B vitamins are known for their mood-altering properties. They can help fight fatigue, improve your memory, and allow you to function all-around with more clarity. Deficiencies in B vitamins, including Thiamine (B1), Riboflavin (B2), and B12, can lead to depression, anxiety, fearfulness, and irritability.
B12 and folic acid (B9) are important vitamins for maintaining a healthy nervous system. Vitamin B12 and folate are needed for producing norepinephrine, serotonin, and dopamine. Norepinephrine and serotonin are neurotransmitters in the brain which influence mental behavioural patterns and moods. Dopamine is another type of neurotransmitter that contributes to feelings of pleasure, motivation, achievement, and stimulates your natural reward centre. Low levels of either of these chemicals can lead to depressive symptoms.
Eating a diet of vitamin B-rich foods, as well as taking daily supplements could improve mental health, may help improve mood, and reduce depression and anxiety in many individuals. Foods like fish, lean pork or beef, poultry, eggs, whole-grains, nuts, and milk are high in B vitamins.
Vitamin C
Vitamin C might just be the most “mainstream” or well-known of all vitamins. Many people are aware of vitamin C and its immune-boosting properties. Even those of us least familiar with the different vitamins and their uses are likely to take a vitamin C tablet or drink a glass or two of orange juice when we feel cold or flu symptoms coming on.
What fewer people know is that vitamin C also plays an important role in mental health. While the link between vitamin C and mood might be surprising, many people who are deficient in vitamin C experience depression and chronic fatigue. Conversely, even people with normal vitamin C levels in their system found that taking additional vitamin C improved their mood and cognitive function. Some research has also shown that vitamin C can help lower anxiety symptoms.
Taking vitamin C supplements and eating plenty of fruits and vegetables high in vitamin C, like citrus fruits and red peppers, can have an impact on mood, energy levels, and anxiety. However, if you are taking oral vitamin C supplements, make sure to stay within the 2,000 milligrams recommended daily amount.
Vitamin D
Vitamin D is another great natural supplement for mental health. Vitamin D contributes to healthy brain function, among other health benefits. Studies have shown that when tested, many people experiencing depression are also experiencing lower-than-normal vitamin D levels. On the other hand, people with low levels of vitamin D in their system are more likely to experience bouts of depression, anxiety, and other mental conditions than other people with normal levels of vitamin D.
Sunlight is the primary source of vitamin D for most people. People living in warm, sunny places are less likely to have vitamin D deficiencies. Conversely, people living in more northern climates, where the sun is scarce for months at a time, are more likely to be vitamin D deficient due to low sun exposure. Vitamin D deficiency is common amongst people who are suffering from seasonal affective disorder (SAD). If you experience more depressive symptoms during low sunlight months, vitamin D supplements could be especially beneficial.
Zinc
Micronutrient and mineral deficiencies are a huge problem worldwide and can lead to numerous health conditions, including depression. Zinc is a mineral found throughout the human body, as well as in other animals. Meat, poultry, legumes, dairy, and whole grains all have relatively high levels of zinc.
Zinc is an essential trace element related to many biological and biochemical functions, including the immune system and metabolism, as well as brain growth and development. Research has shown that low zinc levels can lead to reduced brain function and other behavioral disturbances. Taking zinc supplements can be effective in reducing depressive symptoms, especially in women. Some studies have shown that when combined with the proper medication, zinc has positive effects in treating ADHD. Zinc is especially effective in treating mental health conditions and depression when combined with magnesium.
Magnesium
Magnesium is another important mineral found in the human body which is critical in regulating and calming the nervous system. Increased magnesium intake can reduce depression, premenstrual syndrome in women, and hypertension in children with ADHD.
Several studies have shown that low magnesium levels are linked to depression. While more research is needed before we can understand exactly how and why magnesium affects mental health, one possible reason is that magnesium regulates gut microbes, which are linked to the hippocampus. Taking magnesium supplements can help regulate unhealthy gut microbes which contribute to depressive symptoms.