In our fitness-obsessed, health-conscious culture, we frequently look for methods to enhance our physical well-being. To maintain optimal physical health, we pay close attention to our diet, exercise, and take nutritional supplements. However, we often neglect our mental health even though conditions like anxiety and depression can affect our ability to manage our daily obligations and quality of life. The World Health Organization estimates that over 280 million individuals are depressed showing how important it is to take care of mental health. Diet can hold the key to improving mental wellness. Mental health treatment is complex and involves medication and counseling, so it is vital to check what you eat for the following vitamin deficiencies:
1. Folate with vitamin B12
Many doctors advise taking a supplement containing both of these nutrients because they complement one another. Folate (also known as folic acid) is essential during pregnancy because it guards against neural tube defects. Physicians also note that it’s important for the health of our brain system, and essential for the manufacturing of our neurotransmitters, which are substances that let nerve cells communicate and thus help to control things like mood and sleep. Studies show that up to 15% of people are vitamin B12 deficient, and since it’s often obtained through foods like meat and eggs, supplementation may be necessary for vegans and vegetarians. Deficiency manifests as symptoms of depression, anemia, and fatigue—and it can potentially induce cardiovascular and neurological disorders. It is also crucial for creating and sustaining neurotransmitters. For a caffeine-free energy boost, take folate or vitamin B12 first in the morning.
2. Vitamin D
Fat-soluble vitamins such as vitamin D are some of the best supplements you can take for mental health. The term “sunshine vitamin” is also frequently used to refer to vitamin D as your body may produce it when exposed to sunlight. Although it is best known for its role in supporting the development of strong, healthy bones, it also impacts your mental well-being. According to studies, mental health problems like melancholy, mood disorders, and premenstrual mood symptoms are frequently linked with low levels. You can find particular foods that have been fortified with vitamins, such as milk and cereals, to increase your intake. If you can’t get enough from food alone, you can take its supplement, cod liver oil, or multivitamins.
3. Omega-3 fatty acids
This supplement is one of the first nutrients you should consider consuming to improve your mental health. The majority of your brain is composed of fat. Docosahexaenoic acid (DHA), and fatty acids, are crucial for your brain’s growth, which explains why omega-3s are frequently suggested as a prenatal vitamin for pregnant women. Eicosapentaenoic acid (EPA), a different type of omega-3, aids in reducing inflammation that may harm your cells. Deficits in DHA and EPA have also been related to neurodegenerative diseases like Parkinson’s and Alzheimer’s because they are crucial for the structure and defense of your brain cells. To improve your diet and safeguard your mental health, take an omega-3 supplement. To achieve the best mental health results, ensure your omega-three fatty acid supplement contains both EPA and DHA.
These beneficial lipids are commonly found in fish oil capsules. If you’re worried about the impacts of overfishing on the environment or prefer to eat only plants, algal oil capsules can provide an alternative.
4. Magnesium
Perhaps the most well-known uses of this mineral are for controlling blood pressure and heart rate and maintaining bone strength. As it plays a significant part in managing your brain chemistry, it is also suggested to be a crucial mineral for your brain and mental health by a wealth of data. As a result, it is believed that its shortages have a significant role in developing depression and other related mental diseases. On the plus side, some research indicates that giving people with these crippling diseases these supplements may hasten their recovery.
5. Probiotics
Everyone knows that gut health impacts all aspects of our bodies, including our brains and sleep. Numerous studies have shown that treating imbalances in the relative amounts of specific bacteria in our intestinal tract can help patients feel less anxious and depressed. They are also beneficial for anyone who experiences high-stress levels or occasionally consumes processed foods, which is most people. You might have already known that these live bacteria improve immunity and intestinal health, but they also improve mental well-being too.
