Which Vitamins For Mental Health?

Introduction

As times have changed, we’ve become more aware of the brain-body connection, but have you considered how vitamins and mental health interact? By the time you’ve read this, you will have a good idea of the minerals and vitamin supplements for mental health. First, it’s important to know what your current levels of each vitamin are. Consider booking an appointment with your doctor to get some blood work done and see if you have any vitamin deficiencies. It’s also important to understand if the national recommended daily allowance (RDA) is an adequate yardstick for optimal dosage, as RDAs vary across countries so you may have to do some further research to decide if you are deficient or not based on your needs. With all that in mind, let’s discuss the best vitamins for mental health. As you read, consider if you experience some of the symptoms mentioned, if so, it might be especially worthwhile checking the levels of those particular vitamins to improve mental health. So let’s get to the science and learn about the best vitamins for mental health so you know which vitamins to take for mental health optimisation.

Key Vitamins for Mental Health

B Vitamins

So one set of vitamins for mental health are the all-important B vitamins. These are some of the best vitamins for mental health because of how they maintain brain functions and support the nervous system. Vitamin B12 and Vitamin B1 (thiamine), in particular, are crucial for cognitive function and the production of red blood cells. Red blood cells are important because they carry oxygen around the body. If the brain is not adequately supplied with oxygen, cognitive processes such as memory, concentration, and decision-making are affected. Low oxygen in the brain cells can lead to fatigue, which affects mood and makes you more susceptible to depression or anxiety. Adequate oxygenation also helps protect brain cells from damage and supports the overall health of the nervous system. Poor oxygen delivery can lead to cell damage or cell death, contributing to neurodegenerative conditions and other mental health problems over time. Therefore, some of the best vitamins to take for mental health are the B Vitamins as they may reduce the risk of mental health problems. So if you’re looking for vitamins to help with brain and mental function, your B Vitamins levels are worth checking because they are one of the most important vitamins for mental health.

Vitamin C

Another important vitamins for mental health is Vitamin C. People often think of it as helpful for warding off colds and flu because it supports immune function. But why, when considering vitamins for mental health, is Vitamin C essential? It’s an antioxidant, protecting the brain from oxidative stress, which reduces brain function over time. What do we mean by oxidative stress? Oxidative stress occurs when there’s an imbalance between free radicals and antioxidants in your body. Free radicals are unstable molecules that can damage cells in your brain and body. They are produced as a by-product of normal bodily processes, like metabolism, but we ingest more due pollution, smoking, or poor diet. Antioxidants are also molecules – but these molecules are good. They neutralise free radicals so they can’t cause damage. The problem occurs when we have too many free radicals and not enough antioxidants to keep them in check. This is when we get oxidative stress. This harms cells, contributing to aging, and the development of diseases like heart disease or cancer, and you guessed it – mental health conditions like depression and anxiety. So when considering important vitamins for mental health, you can see how Vitamin C shines. Its immune system support helps in the production of neurotransmitters like serotonin and dopamine, which help mood regulation. So when you’re looking for a multivitamin for mental health, make sure you get enough C.

Vitamin D

When thinking about vitamins that support mental health, we cannot overlook Vitamin D. It’s known as the “sunshine vitamin” because of the unique way we can produce this important and essential nutrient. How? When UVB rays from the sun hit your skin, they trigger the production of Vitamin D, which is then converted into its active form by your liver and kidneys. This natural synthesis process makes sunlight a key source of Vitamin D and so we see how sun exposure is vital for bone health, immune function, and overall wellbeing. But the goodness doesn’t end there, Vitamin D is also important for mental health. This is how it affects brain health, and it’s even linked to depressive symptoms. So when we’re considering vitamins for mental health, remember that low levels of Vitamin D increase the risk of depression and other mental health conditions because of how a lack impacts the functioning of the brain’s ability to produce mood-regulating hormones, such as serotonin and dopamine. So it is one of the best vitamins for mental health because Vitamin D supplements can help improve mood and reduce the risk of developing depressive symptoms and can help with mental health regulation. But if you live in a country with little sunlight, or don’t get enough exposure, you will need certain foods and supplements to get a healthy dose of Vitamin D.

Omega-3

Omega-3 fatty acids, especially eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) are crucial for brain functions so its not just important to focus on vitamins for mental health but also essential fats like Omega-3. Unlike vitamins, omega-3 fatty acids are classified as polyunsaturated fats, and must be taken from food or supplements because your body cannot produce them on its own. But what makes them essential for good mental health? Omega-3s help maintain healthy brain function, supporting mental health by reducing symptoms of depression and anxiety. So it’s not enough to focus on vitamins and mental health, we must also incorporate fatty acids because they reduce depressive symptoms and support cognitive function. This means when you’re looking for vitamin supplements for mental health, you must ensure you get a good oil supplement as it’s unlikely you’ll get your RDA from food alone. Also, to ensure you get the most out of your supplements, it’s recommended that you take them with a meal that contains good fats, like avocados, or oily fish. This is because Omega-3 supplements are fat soluble and will be better absorbed with these fats. Pairing Omega-3 with antioxidants like Vitamin E can also help preserve the oxidative stress that Omega-3s are prone to.

Magnesium

So we see when it comes to vitamins and mental health, there are clear benefits. But what about minerals? And what’s the difference between vitamins and minerals? Minerals are inorganic elements that come from the earth. For example, soil, and water. So minerals are include magnesium, iron, and zinc. These support essential bodily functions, including building bones, regulating heart rhythm, and supporting nerve and muscle function. Conversely, vitamins are organic compounds produced by plants and animals and are crucial for processes like energy production, immune function, and cell repair. Magnesium is key in muscle and nerve function, regulating blood pressure, and supporting the immune system. It’s involved in over 300 biochemical reactions in the body, including energy production and DNA synthesis. So it’s pretty important. But, with all that going for it, it’s a no-brainer that it would also be necessary for optimal cognitive function (pun intended), because if its impact on the nervous system. This is why, when you’re considering vitamins that support mental health, you must include this all-important mineral, because magnesium deficiency is linked to increased anxiety, depression, and other mental health problems. So, supplementing magnesium may help reduce the risks and improve overall mental wellbeing.

Selenium

Selenium is a trace mineral which means we don’t need too much of it. It supports the immune system and cognitive function. So when you’re considering vitamins for mental health and wondering which multivitamin for mental health would be best, see if you can get one with selenium. It is thought that we only require around 100mg per day, so if your multivitamin does not have enough, consider a selenium tea or additional supplement. Why? Because selenium is important for brain health, and low levels have been linked to depression and cognitive decline. So if you make sure you have enough selenium in your diet, either via food or supplements, you will be able to better support your mental health and reduce the risk of cognitive problems. And even though this article is about the best vitamins for mental health, we cannot neglect minerals. This is why when you’re looking for vitamins to boost mental health, do check  which minerals are included in the supplement and if they are provided in sufficient doses. Selenium is an essential mineral for your cognitive health so when seeking out best vitamins for mental health, make sure they contain enough selenium.

Iron

So considering we’ve established we’re talking about minerals and vitamins to help with mental health, let’s talk about the mineral, iron. It’s needed to produce red blood cells and transport oxygen to the brain, which is critical for cognitive function. If you’re feeling fatigued on a routine basis, or experience memory loss, these may indicate iron deficiency. A deficiency also makes you more susceptible to depression. Therefore, when considering the best minerals and vitamins that help with mental health, we must ensure there’s enough iron in the multivitamin to meet our needs. And our needs vary. For example, men (ages 19-50) require about 8 mg per day, women (ages 19-50), around 18 mg per day (due to menstruation), pregnant women, around 27 mg per day, breastfeeding women, 9-10 mg, and men and women (51 and older), around 8 mg per day. Also, if you’re vegetarian or vegan, you may require more as plant-based sources of iron (non-heme iron) are less easily absorbed by the body compared to animal-based sources (heme iron). So for you it’s generally recommended that you take about 1.8 times the standard RDA to account for this difference in absorption. So do consider your individual iron needs when you’re looking for vitamins good for mental health as if there is not enough, you may need an additional supplement. This is important since iron helps maintain cognitive function and supports overall mental health.

Zinc

Again, when seeking vitamins to improve mental health, make sure you get some of this metal mineral. Zinc is also a trace mineral and is needed because of its involvement in several brain functions, including neurotransmitter activity, which affects mood and cognitive function. If your zinc levels are too low, you may be more vulnerable to depression and other mental health conditions, as low levels of zinc have been linked to these. So when purchasing vitamins for mental health, ensure they have enough zinc. The RDA varies based on age, sex, and life stage. General recommendations are 8 mg for women (19 and older), 11 mg per day for men (19 and older) and pregnant women, and 12 mg per day if breastfeeding. For vegetarians or vegans, the RDA may be slightly higher by about 50% to compensate for reduced absorption. By supplementing with zinc, you can improve cognitive function and reduce depressive symptoms, supporting overall mental wellbeing. So do ensure a good multivitamin for mental health, one that includes your RDA of minerals too because the vitamins good for mental health are the ones that provide minerals as well. If yours don’t, or don’t contain enough, think about an additional supplement, or consider if you can get it from your diet.

Final Thoughts

In this article, we have discussed the fats, minerals and vitamins that help with mental health. This has at the very least highlighted the mind-body connection. Yes, it’s clear that what we consume not only supports the physical body and its needs, but also cognitive, mental, and emotional function, because they are all aspects of us that are connected. So it’s important to consider the fats, minerals, and vitamins to boost mental health, for a well-rounded holistic approach to your health. However, it’s also important to consider that the most important vitamins for mental health might vary from person to person. It’s essential to provide for your specific needs, based on age, sex, diet, and any health conditions. Consult with a nutritionist or healthcare provider if you have concerns about your levels of any of the minerals and vitamins to support mental health, because it’s not simply a case of having general knowledge about vitamins that are good for mental health, it’s about understanding which ones might best suit and support your individual mental health needs, and overall wellbeing.