6 Vitamins That Boost Mental Health

Vitamins are necessary for both your mental health and physical health. Here are some vitamins that you need in your diet to keep yourself healthy.

Mental health issues might occur even if you eat a balanced diet since some nutrients and minerals are often missed. For example, if you don’t consume a lot of salmon or other fatty seafood, you might need to supplement with omega-3, which is good for your heart and brain. Here are the vitamin supplements that have been shown to improve mental wellness.

Vitamins B

Taking B vitamins is associated with improved mood and mental clarity, which are crucial in daily life. Conversely, low levels of vitamin B1 have been related to mental health disorders such as memory loss, anxiety, depression, and sleeplessness.

Vitamin C

In terms of its ability to strengthen the immune system, vitamin C is among the more “well-recognized” vitamins. Moreover, when experiencing flu-like symptoms, people more knowledgeable about vitamins would likely take vitamin C as pills or orange juice. Many individuals are aware of vitamin C’s positive effects on physical health but may need to be mindful of the correlation between low vitamin C levels and low mood.

Vitamin D

Vitamin D has been shown to positively affect mood and overall health when taken in supplement form. Those who suffer from depressive symptoms have been discovered to have vitamin D levels that are much lower than average. People with low vitamin D levels are also more prone to mental health issues than those with normal vitamin D levels.

Zinc

A wide variety of cellular and physiological processes, from immune system maintenance and metabolic processes to neurodevelopment and cellular growth, need the presence of the mineral zinc. Zinc deficiency has been linked to worse cognitive performance and other behavioral changes, and research shows that supplementation with the mineral can ameliorate these symptoms. One reason zinc deficiency might affect mental health is that it hinders the body’s ability to transmit chemical impulses. Besides supplements, zinc-rich foods include oysters, lamb, poultry, milk, cheese, seeds, and nuts.

Magnesium

The element magnesium is crucial for human health because of its role in maintaining nerve and muscle relaxation. Problems falling asleep or staying asleep, such as insomnia, are common symptoms of magnesium deficiency, which can negatively impact one’s mental health. If you’re having trouble sleeping or relaxing your muscles, increasing regular magnesium intake may help. It may also help alleviate melancholy, PMS, and hyperactivity in children with attention deficit hyperactivity disorder.

Omega-3

Most fish contain omega-3 fatty acids, especially oily fish, salmon, sardines, and herring. However, omega-3 fatty acids may also be discovered in nuts and seeds. One study indicated that those who ate a diet high in fish had a lower incidence of major depressive illness, suggesting that fish’s antidepressant properties helped regulate mood. The explanation is that fatty acids may easily cross cell membranes and interact with mood-regulating neurons. Plus, it enhances cellular membrane fluidity and promotes neurotransmitter activity, which improves mental health.