Quick facts
- Magnesium can be very helpful when battling anxiety.
- Sleep also plays an important role in maintaining good mental health.
- Nutrients in foods decline due to chemicals used, processes done, and length of it being stored.
Table of Contents
Good mental health is essential for overall well-being, and the food we consume plays a crucial role in maintaining it. While we often focus on the physical benefits of a balanced diet, we may overlook the profound impact that nutrient deficiency can have on our mental health. In this article, we will explore the top 10 nutrients that influence mental health and how their deficiencies can affect our minds.
*I am recommending these products because I or someone in my family have tried and liked it. But for full transparency, I want to mention that i am an affiliate of these providers.
Top 10 Nutrients for a Healthy Mind
Omega-3 Fatty Acids
Omega-3 fatty acids, found in fatty fish, walnuts, and flaxseeds, are vital for brain health. Deficiencies in these essential fats have been linked to an increased risk of depression, anxiety, and cognitive decline.
I’m always weirded out taking oil supplements but from what I have read, these are absorbed better by our body. So I man up and take it. Quality and affordable product.
Garden of Life Cod Liver Oil (Amazon*)
I’m a little biased here, because this one is from Iceland, and I loved Iceland. I felt more energized eating small portions of tasty food in Iceland than consuming bigger portions of food here in US. It’s just different. Probably the chemicals?
If you are not into taking oils, this one is good! I take this whenever I do not have the gut to handle oil.
B Vitamins
B vitamins, including folate, B6, and B12, play a critical role in neurotransmitter synthesis and the maintenance of brain function. Inadequate levels of these vitamins have been associated with mood disorders and cognitive decline.
MaryRuth* Vegan B-Complex Drops
I love this one as it is sweet and yumm! Also perfect for someone who doesn’t like capsules.
Vitamin D
Known as the “sunshine vitamin,” vitamin D regulates neurotransmitter synthesis and protects against inflammation. Low levels of vitamin D have been associated with depression and other mental health disorders.
This one is perfect if you need extra Vitamin D but do not like supplements! Let the skin absorb!
Garden of Life Vitamin Code D3 Plus K2 Gummies
Here’s a combo that is high with D3 and matched with K2, gummy form.
Magnesium
See also How Essential is Magnesium For Human Health?
Magnesium is involved in hundreds of biochemical reactions in the body, including those that regulate mood and brain function. Deficiency in magnesium has been linked to an increased risk of anxiety and depression.
Earthley* Good Night (Magnesium) Lotion
Compare to magnesium sprays, this one is NOT itchy at all. And soothing to dry skin.
If you are into gummies with no sugar and higher Magnesium content, this one is for you.
Zinc
See also Why is Zinc Important to Human Health?
Zinc is an essential mineral for brain health and neurotransmitter regulation. Inadequate zinc levels have been associated with depressive symptoms and impaired cognitive function.
If you are looking for a Zinc that has it all, this one is calling you. Combined with Probiotic and trace minerals, you can’t go wrong with this.
Iron
Iron is crucial for oxygen transport and energy production in the brain. Iron deficiency has been linked to cognitive impairments and an increased risk of mood disorders.
Of all the Iron supplements i’ve tried; tablets, capsules, and other liquids, this one is the only one that doesn’t leave a bad taste in my mouth.
Vitamin C
Vitamin C is a powerful antioxidant that protects the brain against oxidative stress. Inadequate levels of vitamin C have been associated with an increased risk of depression and cognitive decline.
If you are looking for a Vitamin C that has it all, this one is for you. Combined with Probiotic and fruits and vegetables, you can’t go wrong with this.
I consume this through out the day whenever i feel like i am about to get colds. Nipping it in the bud. Works great!
Selenium
Selenium is an essential mineral with antioxidant properties, vital for brain health. Deficiencies in selenium have been linked to an increased risk of depression and cognitive decline.
Iodine
Iodine is crucial for proper thyroid function, and thyroid hormones are essential for brain development and mental well-being. Iodine deficiency can lead to cognitive impairments and depression.
Choline
Choline is a nutrient involved in the synthesis of neurotransmitters and cell membrane structure. Inadequate choline levels have been associated with cognitive decline and an increased risk of mood disorders.
Top 10 Nutrients Parkinson’s Patients Are Found to Be Deficient In
Now let’s review the list of important nutrients for mental health together with the list of top nutrients that are found deficient in PD patients. While these deficiencies may not directly cause the disease, they can exacerbate symptoms and impact overall well-being.
| Nutrients important for good mental health | Nutrients found deficient in PD patients | Natural Sources |
| Omega 3 fatty acids | Fatty fish (such as salmon, mackerel, and sardines), walnuts, flaxseeds, chia seeds. | |
| B vitamins Vitamin B12 Vitamin B6 | B Vitamins: Whole grains, legumes, leafy green vegetables, eggs, meat, fish, dairy products. Vitamin B12: Meat, fish, poultry, eggs, dairy products. Vitamin B6: Chickpeas, potatoes, bananas, poultry, fish, organ meats. | |
| Vitamin D | Sunlight exposure, fatty fish (such as salmon and mackerel), fortified dairy products, egg yolks, mushrooms. | |
| Magnesium | Leafy green vegetables (such as spinach and kale), nuts and seeds (such as almonds and pumpkin seeds), whole grains, legumes. | |
| Zinc | Oysters, red meat, poultry, beans, nuts, whole grains, dairy products. | |
| Iron | Red meat, poultry, fish, beans, lentils, spinach. | |
| Vitamin c | Citrus fruits (such as oranges and grapefruits), berries, kiwi, bell peppers, broccoli, tomatoes. | |
| Selenium | Brazil nuts, seafood (such as oysters and tuna), lean meats, whole grains. | |
| Iodine | Seafood, seaweed (such as kelp), dairy products, iodized salt. | |
| Choline | Eggs, meat, fish, dairy products, nuts, cruciferous vegetables (such as broccoli and Brussels sprouts). | |
| Vitamin E | Nuts and seeds (such as almonds and sunflower seeds), spinach, broccoli. | |
| Coenzyme Q10 | Organ meats (such as liver and kidney), fatty fish (such as salmon and sardines), nuts and seeds. | |
| Folate | Leafy green vegetables (such as spinach and kale), beans, lentils, citrus fruits. | |
After seeing an alternative doctor, my mom with Parkinson’s Disease had to be put on some of these supplements; including Vit D, b vitamins, iron, magnesium, CoQ10 and folate. After being on it for a number of months, her mental state improved. There are still a lot of things that need to be worked on but at least now, we have hope.
Nutrient deficiency is a crucial factor affecting mental health, and addressing these deficiencies can play a significant role in improving overall well-being. By incorporating a balanced diet rich in the mentioned nutrients or considering supplementation under medical guidance, individuals can support their mental health and potentially reduce the risk of mental health disorders.
Remember, a healthy mind begins with a nourished body!
References:
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