While conversations around mental wellbeing have become increasingly normalised ovee the years, we don’t often hear about the link between mental health and vitamin deficiency.
Indeed, some mental health issues have been linked to vitamin and nutritional deficiencies. For instance, vitamin D deficiency is associated with depression, while lack of vitamin B12 has been known to exacerbate symptoms in people with specific conditions such as obsessive-compulsive disorder, bipolar disorder, and schizophrenia.
Here are some of the vitamins and minerals known to boost mental health.
Folic acid
Folic acid is a synthetic form of folate, a B-vitamin found in green leafy vegetables, citrus fruits, beans, and fortified breads and cereals. It is available as a supplement or as a prescription medication.
According to Harvard Medical School, when combined with an antidepressant, folic acid supplements can boost symptom relief for depression, especially in women. But it is important to keep in mind that these supplements won’t work as a standalone treatment for depression.
Medical professionals advise not taking more than the safe upper limit of 1,000 mcg of folic acid per day. Safe and reliable methods like the vitamin B12 test can help make sure your levels are on the right track.
Magnesium
Magnesium deficiency can cause sleep problems like insomnia, as well as constipation and muscle tension. It can also cause symptoms of depression and other mood disorders. This is because magnesium is important for the production of feel-good hormones in the brain.
Studies have shown that adding magnesium to your diet can help with brain functions linked to the nervous system, which helps reduce feelings of stress and anxiety.
Adding 250-450mg of magnesium to your diet per day has been shown to improve mood. Note, however, that everyone is different, and it could take as soon as one week or as late as six months to feel any positive effect.
Selenium
Selenium is involved in boosting antioxidant defences within the brain and nervous system. Research has found that this essential trace element could potentially provide antidepressant effects, given its role in various neurotransmitter systems.
Selenium has also been found to have significant effects on dopamine and serotonin production, which impacts on the physiopathology of depression and other mental health conditions.
Vitamin D
Vitamin D helps the body absorb calcium and phosphate – minerals that are important for healthy bones, teeth, and muscles – from our diet. But aside from making our bones and teeth stronger, vitamin D contributes to our mental health.
Rufus Greenbaum, founder of UK supplement company GreenVits, explains: “Vitamins and supplements are vital: without those essential components, our organs cannot function properly, and their absence or critical insufficiency is very likely to cause serious health issues.
“There is good evidence that vitamin D, as well as other vitamins and supplements, can play a significant role in promoting good mental health.”
Vitamin C
Also known as ascorbic acid, vitamin C has several important functions. These include helping to protect cells and keep them healthy; maintaining healthy skin, blood vessels, bones, and cartilage; and helping with wound healing.
In the past few decades, scientists have revealed that lack of vitamin C may lead to motor deficits, cognitive impairment, and aberrant behaviours.
Meanwhile, taking vitamin C supplements has potential preventive and therapeutic effects on mental illnesses such as major depressive disorder, schizophrenia, anxiety, and Alzheimer’s disease.
Read more articles by Dennis Relojo-Howell here.
Dennis Relojo-Howell is the managing director of Psychreg and host of ‘The DRH Show’. Connect with him on X (Twitter) at @dennisr_howell.