Ideally, we can obtain all essential nutrients from our daily meals. However, maintaining a well-balanced diet can be challenging due to our fast-paced lives.
One way to enhance your mood is by ensuring your body receives the necessary vitamins and minerals through your diet. Experts have provided a list of essential vitamin supplements that can support mental health and uplift your spirits.
Vitamin B12
Vitamin B12, along with other B vitamins, is a common dietary deficiency, particularly in the UK, due to the increasing popularity of vegan diets. Vitamin B12 naturally occurs in meat and fish, so those reducing their intake should consider supplements or fortified foods.
Dietitian Sophie Medlin explains that B12 is crucial for mood and mental performance since it aids in serotonin production – the neurotransmitter responsible for happiness and well-being. B12 deficiency can cause dementia-like symptoms and is increasingly prevalent due to the rise in plant-based diets.
Elizabeth Stewart, a Vitl Associate Registered Nutritionist, also highlights that vitamin B12 supports healthy red blood cells and DNA production, essential for feeling energized.
Omega-3
Some studies suggest that omega-3 fatty acids may help with mood disorders. Omega-3s are a family of polyunsaturated fats that support overall well-being. Sophie Medlin explains that omega-3s in fish oils contribute to a healthy brain structure and that insufficient intake can impact mood and mental performance. Fish, shellfish, nuts, and seeds are rich in omega-3s, but supplements can also be considered.
Magnesium
Magnesium, which supports thousands of bodily reactions, is a crucial nutrient. It plays a key role in maintaining normal nerve and muscle function. Medlin explains magnesium can help calm the nervous system, reducing stress and anxiety. Legumes, whole grains, nuts, and seeds contain magnesium, but many people do not meet the recommended daily intake.
Zinc
Zinc is vital for a healthy immune system and may positively impact mental health. Medlin states that zinc deficiency can cause depression and anxiety, and research has shown its potential to improve mood and cognitive function. This is due to its role in essential neurotransmitters that regulate mental function and mood.
Ashwagandha
According to nutritionist Libby Limon, Ashwagandha, an ancient herb, promotes calmness by reducing stress. Ashwagandha helps restore balance in the body by providing adrenal support and regulating the stress hormone cortisol.
Incorporating these essential vitamins and minerals into your diet can improve mental health and overall well-being. While it’s always best to source nutrients through a balanced diet, supplements can help fill gaps and ensure your body receives the necessary support. Please consult a healthcare professional before starting any new supplement regimen to ensure it’s appropriate for your needs.
