When you are low or in the middle of depression, it is very easy to dwell on feelings or situations. But what is often forgotten is that diet also has a part to play in how you feel. The nutrition that you take determines how your brain and emotions work, so it stands to reason that taking certain vitamins and minerals can help with the way you feel. If you are aware of how some nutrients affect your emotions and mental well-being, then you are in a better place to control depression.
In this blog, we’ll guide you through 10 vitamins and minerals that may help alleviate symptoms of depression. These nutrients help enhance energy levels and support the brain to keep your mental state in check, and your spirits high. If you are seeking to add to what your doctor is doing for you, or if you just want to improve your diet for the sake of your brain, these vitamins and minerals can be a great help. So, let’s start and learn how a proper Vitamin and Mineral intake can change your life.
Here are the 10 Essential Vitamins and Minerals for Depression
1. Vitamin D: The Sunshine Vitamin
Vitamin D also known as the sunshine vitamin is important in healthy brain function. Vitamin D is made naturally in the body through exposure to the sun, but in the winter time and for those who are likely to spend most of their time indoors, the levels of this vitamin can be very low. Some research conducted in the past has found that low levels of vitamin D are associated with depression and that increasing vitamin D through sunlight or supplements may help with mood problems. It is a very easy and effortless method to help your mind stay healthy all year round.
2. Vitamin B12: The Energy Booster
Vitamin B12 is important for the proper functioning of the brain and for maintaining a healthy state of mind. This essential nutrient when deficient can cause fatigue, irritability, and even depression. It is especially useful for those readers who are observing vegetarian or vegan diets, as B12 is produced mainly in animal products such as meat, fish, eggs, and dairy products. If you include foods containing B12 or take supplements, you are likely to have a healthy nervous system, have energy, and maintain a good mood.
3. Folate (Vitamin B9): The Mood Stabilizer
Folate, also called vitamin B9, is essential for the creation of serotonin, which is the brain’s ‘happy hormone’. This important vitamin plays a role in the modulating effect of mood and has been proven to have anti-depressant effects. Folate deficiency can cause irritability, fatigue, and other related problems in your mood. Healthy foods that contain folic acid include green leafy vegetables, beans, and citrus fruits and these will help to increase serotonin levels in your body hence improving your mood to give you that emotional support you need.
4. Vitamin C: The Stress Reliever
Most people associate vitamin C with a boost in the immune system, but this vitamin is also useful in stress and depression. Vitamin C is also an antioxidant that reduces cortisol, the body’s main stress hormone, and shields your brain from oxidative stress. You can also get enough vitamin C from foods like oranges, bell peppers, and strawberries and these will help you maintain a good mood and energy needed to deal with the stressors in your life. It is so simple to incorporate it into your daily meals and leaves you feeling much more optimistic.
5. Magnesium: The Relaxer
Magnesium is sometimes nicknamed the “relaxation mineral” because it helps to calm the muscles and the whole body. It has a very important function in controlling neurotransmitters that are involved in mood and stress. Research has revealed that a lack of magnesium in the body causes anxiety and depression. This is because, through the consumption of magnesium such foods as nuts, seeds, spinach, and whole grain foods are known to help in the relaxation of the mind and lessen the signs of depression. Magnesium not only makes you happy but also helps you to relax after working all day.
6. Iron: The Mood Lifter
Iron is needed for the proper functioning of the blood, the formation of haemoglobin, and red blood cells and this determines energy levels. If the iron level is low, the symptoms that are experienced include fatigue, weakness, and irritability, which are all symptoms of depression. Female sex, and particularly, the presence of heavy menstrual periods are the main risk factors for iron deficiency. Adding more sources of iron such as red meat, beans, lentils, and spinach to your diet can help improve your mood and energy to feel more physically and emotionally.
7. Zinc: The Mood Enhancer
The body’s zinc stores are essential for the proper functioning of the brain and studies point out its significance in mental health. There are indications that zinc deficiencies may cause both depression and anxiety, and that zinc supplements may help alleviate these conditions. This mineral assists in the normal functioning of neurotransmitters and also plays a role in the immune system. Oysters, red meat, beans, and nuts contain zinc and these foods will assist in stabilizing your moods and enhancing your emotional health especially during difficult moments.
8. Omega-3 Fatty Acids: The Brain Food
Omega-3 fatty acids are important for the brain and have been linked to depression relief. These healthy fats assist in the regulation of neurotransmitters, decrease inflammation within the brain, and enhance cognition, all of which are essential in the management of depression. Omega-3s are present in fatty fish including salmon and mackerel and in plant products including flax seeds and walnuts. Including these foods in your diet can help improve your brain health and therefore help you handle any emotional issues that may come your way.
9. Iodine: The Thyroid Supporter
Iodine is a trace mineral that is necessary for thyroid production and since your thyroid controls several aspects of metabolism and mood, low iodine levels can cause depression, poor concentration, and fatigue. The thyroid gland requires iodine to produce hormones that control the body metabolism and the clarity of the brain. Iodine-containing foods include iodized salt, fish, and other seafood and dairy products. Ensuring that you have enough iodine will boost your thyroid to help you have more energy and emotionally stability.
10. Vitamin E: The Antioxidant Protector
Vitamin E is an antioxidant that plays a role in preventing the damage of brain cells through oxidative stress. It also has a part to play in maintaining healthy cognitive function and lowering levels of stress. It has been established that vitamin E can boost mood and even reduce depressive symptoms because it shields the brain against inflammation. Vitamin E is found in foods such as nuts, seeds, and green leafy vegetables; therefore, it is easy to add to your diet to promote your psychological well-being.
Conclusion
There are certain vitamins and minerals that when taken in the right proportions can be of great help to your mental health, especially in depression. These nutrients are not only important for the brain but also maintain the mood and energy in the body. As for vitamin D, it is produced with the help of sunlight, while magnesium helps to calm down and has other important functions in maintaining emotional balance. By making sure that your body is supplied with these nutrients, it will be easier for it to work for you and your mind at the same time.
Note that a diet with a lot of nutrients is very beneficial but if you are having depression issues always consult a doctor. Besides, nutrition, therapy, personal changes, and correct treatment are the only ways to handle mental health issues. Most of the time when you are stressed, it is best to take certain measures such as maintaining a balanced diet and giving your body the right vitamins that it needs to help you feel better.
