Mental health is influenced by many factors, including genetics, lifestyle and environment. And yet nutrition is one of the most under-considered contributors. What we eat impacts not just our health and how we feel physically but it also plays a major role in how we feel mentally. We now know that key nutrients play a pivotal role in brain function, mood, and even mental health. What follows is an overview of the key vitamins, minerals and other nutrients that support brain health.
B-Vitamins for Boosting Energy and Mood
B6, in addition to B12 and folate, are essential for brain health and emotional balance. They produce neurotransmitters like serotonin, dopamine and GABA – all of which help regulate your mood and anxiety.
Sources of B-Vitamins
Leafy greens (spinach, kale)
Eggs and dairy products
Whole grains (brown rice, barley, oats)
Meat and poultry
Legumes and beans
Benefits
Low B-vitamins, along with B12 and folate have been associated with depression and cognitive decline. Nutrients in the B-vitamin group may improve stress management and overall brain function — leading to lower levels of fatigue and irritability.
Sunshine Vitamin for Mood Support
Although vitamin D is famous for its bone-health benefits, it is actually one of your most vital nutrients when it comes to your brain health. Low levels of vitamin D have been linked to depression, anxiety and seasonal affective disorder (SAD).
Sources of Vitamin D
Sunlight exposure (10-30 minutes a day)
Fatty fish (tuna, salmon)
Fortified dairy products
Egg yolks
Vitamin D supplement (if needed)
Benefits for Brain Health
Vitamin D impacts the control of mood and emotion, affecting the production of serotonin. Taking a good amount of vitamin D can prevent the onset of depressive episodes and helps maintain a healthier overall mindset, which is very important for people suffering from seasonal depression.
Magnesium – The Missing Link in Relieving Stress
Magnesium is a mineral important for nerve function and stress control. It brings the neurotransmitters that control our mood, levels of anxiety.
Sources of Magnesium
Leafy greens (spinach, Swiss chard)
Almonds and cashews
Black beans
Whole grains
Avocados
Benefits
Having a magnesium massage can help to reduce anxiety, have better sleep and relaxation. A lack of magnesium can play a role in depression, fatigue, and increased stress. Because it calms the nervous system, magnesium is often referred to as “nature’s relaxant.”
Zinc – The Brain’s Guardian
Brain Function & Mood Regulation Zinc, which is an essential trace mineral, helps support healthy brain function and affects mood regulation. It is a neurotransmitter activity inhibitor and antioxidant for guarding the brain from oxidative stress.
Sources of Zinc
Shellfish (oysters, crabs)
Red meat and poultry
Chickpeas and lentils
Pumpkin seeds
Dairy products
Benefits
Impaired cognitive function and depression can occur due to a lack of zinc. It also can help boost mood, reduce symptoms of depression and increase cognitive clarity by making sure you get enough zinc. The studies have found that zinc supplements boost the effectiveness of conventional antidepressants.
Antioxidants – Prevention of brain damage
Oxidative stress can damage brain cells and contribute to mental health disorders for which certain antioxidants like vitamins C and E were thought to provide protective ability.
Sources of Antioxidants
Citrus Fruit (orange, Lemon)
Eg. Berries (blueberries, strawberries)
Nuts and seeds
Dark chocolate
Spinach and kale
Benefits
Inflammation in the brain can be caused by oxidative stress and this is associated with conditions such as depression, anxiety and cognitive decline. Antioxidants work to eliminate free radicals, thus reducing inflammation and supporting your brain health. Vitamin C also contributes to the production of neurotransmitters such as dopamine, which can moderate mood.
Neurotransmitters are Derived from Amino Acids
Some of these neurotransmitters can be degraded into estrogens and are made of amino acids like tryptophan and tyrosine.
Sources of Amino Acids
Turkey and chicken
Eggs and dairy products
Soy products (tofu, tempeh)
Nuts and seeds
Legumes
Benefits for Brain’s Health
In the body, it is a precursor to serotonin — one of our major mood-regulating neurotransmitters. Including enough tryptophan in your diet will help raise the level of serotonin which can decrease symptoms of depression and anxiety. Tyrosine is a precursor for the production of dopamine, which gives us motivation and helps stabilize our mood.
Iron – Essential for Energy and Intellect
Iron: supports oxygen transport in the brain (good for cognitive function & mental clarity) Fatigue, inability to concentrate and mood swings are often symptoms of low levels of iron.
Sources of Iron
Red meat and poultry
Spinach and kale
Lentils and chickpeas
Fortified cereals
Tofu
Benefits for Brain Health
Symptoms of iron deficiency include brain fog, fatigue, and depression. Sufficient iron balances mental energy and emotion in addition to improving cognitive focus. Those especially at risk for anemia are women, as they have periods and that means losing lots of iron each month so eat a lot of it if you are a woman.
The Connection Between Probiotics and Gut Health
Some of the newer research has shown that there is perhaps an even stronger correlation between gut health and mental health. The gut-brain axis is a communication network that connects the emotional and cognitive centers of the brain with the gut. Mood and mental well-being: Probiotics that help maintain a healthy gut can have mood effects.
Sources of Probiotics
Yogurt with live cultures
Fermented foods – kimchi, sauerkraut, kefir
Kombucha
Miso and tempeh
Benefits
A healthy gut microbiome has even been said to help lower symptoms of our mental state such as anxiety, depression or cognitive function. It has an appropriate ratio of gut bacteria, thus reducing stress levels associated with poor mental health.
In Conclusion – A Balanced Diet for a Balanced Mind
Nutrition is a key component when it comes to mental health. Including foods rich in nutrients that increase your mood, reduce stress and cognitive function such as omega-3 fatty acids, B-vitamins, antioxidants, and probiotics can be really helpful. Evaluating their diet will be a part of any broader treatment plan for someone who is struggling with the mental health system. Diet is one of the most potent tools available to you to maintain mental and emotional well-being, provided that we follow a healthy nutrient-rich diet.
