As more research is conducted into the link between nutrition and mental health, it has become increasingly clear that certain nutrients play a critical role in maintaining good mental health. Here, we explore the essential vitamins and minerals that can impact your mood, and how to ensure that you’re getting enough of them in your diet.
1. Vitamin D
Vitamin D plays a significant role in regulating mood, with some studies suggesting that a deficiency in this vitamin may increase the risk of depression. It’s thought that vitamin D may impact the levels of neurotransmitters such as dopamine and serotonin, which are associated with feelings of happiness and wellbeing.
While vitamin D is naturally produced by the body when we’re exposed to sunlight, it can be challenging to get enough of it from diet alone. Good dietary sources of vitamin D include fatty fish such as salmon, fortified foods such as fortified cereal, and supplements.
2. Magnesium
Magnesium is an essential mineral that plays a role in hundreds of bodily functions, including energy production and muscle and nerve function. It’s also been linked to improved mood and reduced symptoms of depression in some studies.
Good dietary sources of magnesium include dark leafy greens such as spinach, nuts, seeds, and whole grains.
3. Omega-3 Fatty Acids
Omega-3 fatty acids are essential fats that the body cannot produce on its own, and must be obtained from the diet. These fats are crucial for maintaining brain health and have been linked to reduced symptoms of depression and anxiety.
Good dietary sources of omega-3s include fatty fish such as tuna and salmon, flaxseed, chia seeds, and walnuts.
4. B Vitamins
The B vitamins, including folate, vitamin B6, and vitamin B12, play a crucial role in maintaining good mental health. These vitamins are involved in the production of neurotransmitters and can impact mood and energy levels.
Good dietary sources of B vitamins include leafy greens, legumes, fortified cereals, and animal products such as meat, fish, and dairy.
5. Zinc
While essential in small amounts, zinc is critical for good mental health. This mineral is involved in the regulation of neurotransmitters and can impact mood and cognitive function.
Good dietary sources of zinc include oysters, red meat, poultry, beans, and nuts.
While the above nutrients are just a few of the most essential for good mental health, it’s worth noting that a balanced and varied diet is key to maintaining overall health and wellbeing. By ensuring that you’re getting enough of these essential nutrients, you can improve your mood, reduce symptoms of depression and anxiety, and support your mental health naturally. If you’re ever unsure if you’re getting enough of these important vitamins and minerals, please seek advice from a medical professional.
