It’s always a good time to pause and check in on your emotional well-being. Many factors contribute to our emotional and mental health, including sleep, physical activity, social connections, attitude towards life, your toolkit of coping skills, and your diet.
Which Nutrients are Beneficial for Mental Health?
If you are experiencing persistent or severely low mood, it is important to seek help from a qualified health professional. There are many ways to help manage your mood, including ensuring you are not deficient in these essential nutrients.
Omega-3
Omega-3 polyunsaturated fatty acids play a key role in cognitive function and also exert anti-inflammatory effects. Studies have found that docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA) supplementation, two types of omega-3 oils, reduces the perception of stress, regulates cortisol levels, and lowers symptom scores for various mood disorders such as anxiety.
Folate
Also known as vitamin B9, folate plays a role in regulating the production of dopamine, serotonin, and norepinephrine. These neurotransmitters are key to cognitive function, influencing mood, sleep, and motivation. Folate has also demonstrated a positive impact on alleviating stress and in reducing neuroinflammation.
Magnesium
Magnesium is involved in a variety of important roles in the human body, including reducing neuroinflammation. Healthy intake is associated with a reduction in stress and anxiety, with deficient magnesium levels being implicated in certain mood disorders.
Zinc
Zinc is involved in several important processes in the body, including immune and neurological function. Depleted zinc levels have been implicated in a number of mood and cognitive disorders, with doctors believing that regulating brain zinc levels could play a role in treating neuropsychiatric conditions.
Vitamin D
Though usually associated with bone health, healthy serum levels of vitamin D have been found to offer neuroprotective and immune-modulating properties that could protect against mood disorders.
Food for Thought
An increasing number of studies are revealing evidence that certain dietary patterns can support good mental health. The Mediterranean diet, characterised by lots of fruit, vegetables, nuts and legumes, minimal red meat, and moderate intake of poultry and dairy, has been linked to a lower risk of mood disorders, among other health benefits. Conversely, an imbalanced, pro-inflammatory diet and deficiency of essential vitamins and minerals could be putting you at risk of low mood.
Need some help with getting enough vitamins and minerals to support your emotional wellbeing? Our IV nutrient therapy clinic is run by experienced nurses, providing tailored nutrient infusions to target your healthcare needs. Book your appointment today.
References
Muscaritoli M. The Impact of Nutrients on Mental Health and Well-Being: Insights From the Literature. Front Nutr. 2021 Mar 8;8:656290.
Firth J, Gangwisch J E, Borsini A, Wootton R E, Mayer E A. Food and mood: how do diet and nutrition affect mental wellbeing? BMJ. 2020; 369 :m2382
Yosaee S, Clark CCT, Keshtkaran Z et al. Zinc in depression: From development to treatment: A comparative/dose response meta-analysis of observational studies and randomised controlled trials. General Hospital Psychiatry;2022;74:110-117.
Akpınar Ş, Karadağ MG. Is Vitamin D Important in Anxiety or Depression? What Is the Truth? Curr Nutr Rep. 2022 Dec;11(4):675-681.