A Vitamins Role in Mental Health

1. A Vitamin’s Role in Mental Health medium.com/@sowmyasrinivasan001/a-vitamins-role-in-mental-health-3913fce4bc81 September 8, 2021 Many people know that vitamins promote physical health, but fewer know that vitamins and minerals affect mental health, as well. The mind and body are inextricably linked when it comes to health and nutrition. Both are interconnected — when one suffers, the other may also suffer. Vitamins that support a healthy body can also benefit mental health and brain function. Vitamin deficiencies can weaken our organs and make them work less efficiently. If our organs don’t function properly, we are more likely to develop various ailments and conditions that can negatively impact our mental and physical well-being. In order to function properly, the brain requires certain nutrients as well. Some vitamins and minerals support the body’s biochemical reactions and promote the healthy functioning of brain cells and neurotransmitter pathways. Physical and mental health can be adversely affected by a deficiency of these important nutrients. It has been proven that micronutrients have a powerful effect on the body and have many health benefits. Several natural supplements for mental health can be helpful when combined with the right medication and psychotherapy treatment for people experiencing depression or other mental health conditions. How Vitamins Can Improve Your Mental Health The most common treatment for depression is medication and psychotherapy. The regular consumption of certain vitamins, minerals, and herbs can also help treat and prevent depression. Some of the most common vitamins known to support mental health include: 1/4

2. B Vitamins B vitamins are among the best vitamins for mental health. Mood-altering properties are one of the qualities of B vitamins. You can use them to fight fatigue, improve your memory, and be more productive in general. B vitamin deficiencies, such as Thiamine (B1), Riboflavin (B2), and B12, can lead to depression, anxiety, fearfulness, and irritability. Keeping the nervous system healthy requires B12 and folate (B9). It is necessary to have folate and vitamin B12 in order to synthesize norepinephrine, serotonin, and dopamine. Neurotransmitters norepinephrine and serotonin regulate psychological states and moods in the brain. A neurotransmitter called dopamine stimulates your natural reward center and stimulates feelings of pleasure, motivation, and achievement. Depressive symptoms can be caused by low levels of either of these chemicals. Diets rich in vitamin B, along with daily supplements, are both likely to improve mental health, reduce anxiety and depression in some people. There are many healthy foods high in B vitamins, such as fish, lean pork and beef, poultry, eggs, nuts, and whole grains. Vitamin C One of the most “mainstream” or well-known vitamins is vitamin C. Vitamin C is known for its immune-boosting properties. If we feel cold or flu symptoms coming on, even those of us least familiar with vitamins and their benefits will likely pop a vitamin C tablet or drink an orange juice when the symptoms appear. Fewer people realize that vitamin C also plays an important role in mental health. Although the link between vitamin C and mood might seem surprising, many people who are deficient in vitamin C experience depression and chronic fatigue. On the other hand, even people with normal levels of vitamin C in their systems found that taking additional vitamin C improved their mood and cognitive abilities. Vitamin C may also help reduce anxiety symptoms, according to some research. Vitamin C supplements and eating plenty of vitamin C-rich fruits and vegetables, such as citrus fruits and red peppers, can positively influence mood, energy levels, and anxiety. If you take oral vitamin C supplements, make sure to stay within the recommended daily amount of 2,000 milligrams. Vitamin D Natural supplements such as vitamin D are also beneficial for mental health. Among other benefits, vitamin D contributes to healthy brain function. People who are depressed also have low levels of vitamin D when tested, according to many studies. In contrast, people with low levels of vitamin D are more likely to suffer from depression, anxiety, and other mental conditions than those with normal levels of vitamin D. 2/4

3. For most people, sunlight is the primary source of vitamin D. People who live in warm, sunny climates are less likely to suffer from vitamin D deficiencies. As a result, people living in more northern climates, where the sun is scarce for months at a time, are more likely to be deficient in vitamin D A vitamin D deficiency is common among people who suffer from the seasonal affective disorder (SAD). Vitamin D supplements can be particularly helpful for people experiencing depressive symptoms during the winter months when sunlight is scarce. Zinc A lack of micronutrients and minerals can lead to a number of health problems, including depression. The mineral zinc is found in the human body as well as in animals. Zinc levels are relatively high in meat, poultry, legumes, dairy products, and whole grains. The immune system, metabolism, and brain growth and development are all dependent on zinc, an essential trace element. Zinc deficiency has been associated with reduced brain function and other behavioral disturbances. Depressive symptoms can be reduced by taking zinc supplements, especially in women. Studies have shown that zinc can be beneficial in treating ADHD when combined with the right medication. When combined with magnesium, zinc is particularly effective in treating mental health conditions and depression. Magnesium Magnesium is another mineral found in the human body that helps regulate and calm the nervous system. Women who consume more magnesium are likely to reduce depression, premenstrual syndrome, and hypertension in children with ADHD. Studies have found that depression is associated with low magnesium levels. Although more research is needed before we can understand exactly how and why magnesium affects mental health, one possible reason may be that magnesium regulates gut microbes, which are linked to the hippocampus. Magnesium supplements can help regulate unhealthy gut microbes that contribute to depressive symptoms. Omega-3 Fatty Acids Most fish and some marine algae contain omega-3 fatty acids. Salmon, herring, and sardines are the most common oily fish containing these parasites. As scientists began looking into the effects of omega-3 fatty acids on mood disorders, they noticed that depression was less common in nations with a diet rich in fish. Through the cell membrane, fatty acids can interact with molecules that regulate mood. Additionally, they improve cell membrane fluidity and influence neurotransmitter function, all of which contribute to mental clarity. Saffron 3/4

4. Saffron is a brightly colored, fragrant spice that is commonly found in Middle Eastern and Indian cuisine. A dried flower known as the Saffron Crocus is used to make it. Several studies have shown that saffron increases levels of serotonin, a neurotransmitter that enhances mood. By increasing serotonin levels, saffron can significantly reduce depression symptoms. Further research is required to fully appreciate the impact of saffron on mental health conditions. 4/4