Nutrients, Vitamins, and minerals are very important for maintaining your mental health.
Antidepressants and anti-anxiety medications can be life-savers and necessary for short-term use if you are managing depression, anxiety, or both. But, long term these drugs can have dangerous side effects.
For mental health, its worth checking if you are deficient in some of the following nutrients :
B vitamins
Low levels of B vitamins are correlated with depression, fatigue, and irritability.
Most important for mental health are vitamins B6, B12, and B9 (folate) . These vitamins play an important role in producing chemicals, like seretonin, that affect mood and other brain functions.
Some food sources of B vitamins include : Beef liver, sardines, lamb, wild-caught salmon, cottage cheese, and eggs.
Iron
The health of your brain and your nervous system depend on healthy iron levels. Iron deficiency can cause a range of symptoms including depression, fatigue, low energy, weakness, and irritability.
Heme foods rich in iron : Oysters, liver, Beef, chicken, and eggs.
Make sure you take vitamin C-rich foods paired with iron for maximum absorption.
Vitamin D
Vitamin D deficiency is becoming more and more common. Research is showing links between vitamin D deficiency and depression, dementia and even autism.
Supplements may be the only solution as it is difficult to get vitamin D from your food.
Selenium
Selenium is a mineral with very potent antioxidant properties. It is very important for mental health, healthy metabolism, and optimal thyroid function. Low levels of selenium have been linked to depression and low mood.
Selenium food sources : Brazil nut ( best source ), mushroom, beans, seafood, beans, and sunflower seeds.
Magnesium
Magnesium is very important in mood regulation and has an impact on your nervous system.
Magnesium deficiency has been linked to depression, anxiety, migraines, and high blood pressure.
Magnesium can be found in foods like spinach , dark chocolate, oily fish, bananas, and almonds.
Sometimes supplements might be needed as well. Refer to my previous post to see which form of Magnesium is the best form for you.
Omega-3 Fatty Acids
Omega-3 fatty acids help to reduce inflammation. They are very important for brain function, especially memory and mood.
Oily fish like salmon and tuna are great sources of omega-3 fatty acids, as are fish like cod and cod liver oil. These healthy fats can also be found in flaxseeds and walnuts.
For a plant based Omega-3 fatty acid supplement , that is vegan and clean refer to my post from last week on benefits of Omega-3 to get my link.
Gut Health
As you read in my post on leaky gut syndrome- when your gut lining isn't strong and healthy, your body may not absorb food properly. This can lead to mineral and vitamin deficiencies and inflammation . If you are having symptoms like excessive bloating, constipation, diarrhea, your nutrient deficiencies may be coming from your gut being unable to absorb nutrient. The most common triggers of gut-inflammation and leaky gut symptoms are dairy, gluten, soy, eggs, and corn. You can help your GI (gastrointestinal ) symptoms to be healthier by eating foods high in probiotics like: kefir, beet kvass, yogurt, and sauerkraut.
It is important to have your blood checked before you start taking new supplements or vitamins. First, find out how your body is doing, and then add in what's needed. Always consult with your health care provider before starting any new supplements. If you can get the nutrients you need from foods, then do that first. If you are having a hard time getting nutrients from food, then top yourself with good quality supplements, under the guidance of a well-trained functional medicine doctor and or pharmacist.
Without mental health there is no physical health, without physical health there is no mental health.
Stay well and stay healthy. Dr. Naghmeh Pharm.D.
The content of my page is for Informational/Educational only, Nothing should be constructed as Medical Advise.