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Top 10 Nutrient For a Healthy Mind

Nutrients For Mental Health

Quick facts

  1. Magnesium can be very helpful when battling anxiety. 
  1. Sleep also plays an important role in maintaining good mental health. 
  1. Nutrients in foods decline due to chemicals used, processes done, and length of it being stored. 

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. 

Earthley* Cod Liver Oil

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? 

Mary Ruth* Omega Gummies

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. 

Garden of Life (Amazon*) 

If you don’t have difficulty swallowing capsules, this one is for you!

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. 

Earthley* Vitamin D Cream

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.

Mary Ruth – Organic D3 + K2 Spray

Here’s another combo but with a lower dose of D3, liquid form.


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.

Magnesium Calm Gummies  

Here’s another good tasting gummy with a lesser dose.


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. 

 Garden of Life Zinc Supplements 30mg High Potency Raw Zinc and Vitamin C Multimineral Supplement, Vitamin Code Vitamins Trace Minerals & Probiotics for Skin Health & Immune Support, 60 Vegan Capsules

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 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. 

Earthley* Energy Plus

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. 

Earthley* Immune Aid

This one is perfect to add to smoothies for a boost to your immune system.

Garden of Life Vitamin C – Vitamin Code Raw Vitamin C – 120 Vegan Capsules, 500mg Whole Food Vitamin C with Bioflavonoids, Fruits & Veggies, Probiotics, Gluten Free Vitamin C Supplements for Adults

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.

Vitamin C Powder Pure Ascorbic Acid Soluble Fine Non GMO Crystals – Promotes Healthy Immune System and Cell Protection – Powerful Antioxidant – 1 Kilogram (2.2 Lbs)

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 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 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 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! 


Abbaspour, N., et al. (2014). Review on iron and its importance for human health. Journal of Research in Medical Sciences, 19(2), 164-174.  

Bailey, L. B., et al. (2015). Folate in health and disease. Journal of Inherited Metabolic Disease, 38(4), 680-689.  

Beard, J. L., et al. (2005). Iron deficiency and mental health: The silent epidemic. Nutritional Neuroscience, 8(3), 183-192.  

Carr, A. C., & Maggini, S. (2017). Vitamin C and immune function. Nutrients, 9(11), 1211.  

Coppen, A., et al. (2005). Treatment of depression: Time to consider folic acid and vitamin B12. Journal of Psychopharmacology, 19(1), 59-65.  

Grosso, G., et al. (2014). Role of omega-3 fatty acids in the treatment of depressive disorders: A comprehensive meta-analysis of randomized clinical trials. PLoS ONE, 9(5), e96905.  

Holick, M. F. (2007). Vitamin D deficiency. New England Journal of Medicine, 357(3), 266-281.  

Leklem, J. E. (2000). Vitamin B-6: A status report. Journal of Nutrition, 130(12), 3000S-3006S.  

Littarru, G. P., & Tiano, L. (2010). Clinical aspects of coenzyme Q10: An update. Nutrition, 26(3), 250-254.  

Liu, Z. M., et al. (2018). Associations of zinc and copper levels in serum and hair with sleep quality in Chinese preschool children. Biological Trace Element Research, 182(2), 215-221.  

Maret, W., & Sandstead, H. H. (2006). Zinc requirements and the risks and benefits of zinc supplementation. Journal of Trace Elements in Medicine and Biology, 20(1), 3-18.  

Murakami, K., et al. (2019). Dietary intake of antioxidant vitamins and subsequent lung cancer risk: The Japan Public Health Center-based prospective study. International Journal of Cancer, 144(7), 1620-1632.  

Poly, C., et al. (2011). The relation of dietary choline to cognitive performance and white-matter hyperintensity in the Framingham Offspring Cohort. American Journal of Clinical Nutrition, 94(6), 1584-1591.  

Rayman, M. P. (2000). The importance of selenium to human health. The Lancet, 356(9225), 233-241.  

Serefko, A., et al. (2013). Magnesium in depression. Pharmacological Reports, 65(3), 547-554.  

Solati, Z., et al. (2015). Selenium supplementation and the incidence of preeclampsia in pregnant Iranian women: A randomized, double-blind, placebo-controlled pilot trial. Taiwanese Journal of Obstetrics and Gynecology, 54(6), 663-667.  

Spedding, S. (2014). Vitamin D and depression: A systematic review and meta-analysis comparing studies with and without biological flaws. Nutrients, 6(4), 1501-1518.  

Swanson, D., et al. (2012). Omega-3 fatty acids EPA and DHA: Health benefits throughout life. Advances in Nutrition.  

Traber, M. G. (2014). Vitamin E inadequacy in humans: Causes and consequences. Advances in Nutrition, 5(5), 503-514.  

Volpe, S. L. (2013). Magnesium in disease prevention and overall health. Advances in Nutrition, 4(3), 378S-383S.  

Watanabe, F. (2007). Vitamin B12 sources and bioavailability. Experimental Biology and Medicine, 1266-1274.  

Zeisel, S. H. (2010). Choline: Critical role during fetal development and dietary requirements in adults. Annual Review of Nutrition, 30, 571-586.  

Zimmermann, M. B. (2009). Iodine deficiency. Endocrine Reviews, 30(4), 376-408. 

2 responses to “Top 10 Nutrient For a Healthy Mind”

  1. Julie Avatar

    Super informative love the options of foods high in these vitamins as well as supplements!

  2. Diomayra Avatar

    Excellent article! I love how informative it is. Our minds are so important that we at times neglect it.

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