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Nutrition and Mental Health: Is Vitamin Deficiency Linked to Depression?

Life’s challenges can take a toll, creating emotional stress. Some days, you might feel distracted or sad without knowing exactly why. Sometimes, the cause runs deeper and other times, the root of emotional lows can be traced to one’s diet.

Food affects physical health; that much is true. You boost your immunity when you eat more fruits and vegetables. You protect your heart by avoiding processed and fried foods. But what’s not as well known is that nutrition also plays a powerful role in how you feel mentally and emotionally.

Emerging research shows a definite connection between nutrition and mental health.

How Nutrition Affects Mental Health

Researchers from different studies have found that the same foods promoting physical health also nurture positive mental health. According to noted research psychologist Bonnie Kaplan, Ph.D, mental health suffers when the brain does not get the right nutrients.

What are the right nutrients?

Fiber-rich, nutrient-dense, and whole foods help you live the optimal way physically and mentally. Conversely, a diet containing ultraprocessed foods with little to no nutritional value negatively affects mental wellness and can exacerbate depression.

The brain uses nutrients to support the metabolic work of enzymes. Enzymes need an abundance of vitamins and minerals to convert one chemical into another, allowing the mind and body to function well. For example, to make serotonin (the body’s feel-good chemical that also regulates sleep and appetite), the brain needs vitamin B1, copper, calcium, and riboflavin.

The billions of good bacteria that line your intestinal microbiome also influence the production of serotonin, along with other neurotransmitters. Ninety-five percent of serotonin happens to be in your gastrointestinal tract, which means that the digestive system guides your emotions as well as digests what you eat.

When you “feed” your brain with proper nutrition, it performs better and supports your state of mind.

Can a Lack of Nutrients Lead to Depression?

Different studies have shown the connection between depression and nutrition.

Studies comparing traditional Mediterranean and Japanese diets to typical Western diets have found that people who follow traditional eating patterns are 25% to 35% less likely to experience depression.

A typical Western diet includes refined sugars and ultraprocessed food, whereas Mediterranean and Japanese diets are high in vegetables, fruits, and seafood with modest amounts of lean meat and dairy.

Another study has found that the Nordic diet, which focuses on plant-based, seasonal and whole foods with plenty of fish and seafood, is associated with lower depression and anxiety. The study shows that people who ate more fruits and whole grains had lower stress, depression, and anxiety scores. Those who consumed a lot of root vegetables experienced better sleep quality and had less pronounced insomnia.

These nutrient-rich diets provide your mind and body with sufficient vitamins and minerals, and plenty of fiber.

Which vitamin deficiency causes depression?

Deficiencies in B vitamins, such as B1 (thiamine), B6 (pyridoxine), B9 (folic acid), and B12 (cobalamin), have been linked to depression. Low levels of B9 and B12 have also been known to reduce the effectiveness of antidepressant treatments.

B vitamins maintain the normal function of the nervous system. They’re also essential for protecting against hypercysteinaemia (i.e., abnormally high levels of an amino acid that is the building block of proteins), which has been associated with a higher risk for mood disorders and other health diseases.

A deficiency in magnesium can also affect the formation and progression of depression. The mineral is essential in nerve function, energy production, and mood regulation, among other bodily functions. Several studies have found that taking magnesium supplements can improve depressive symptoms, lower anxiety levels, and reduce the risk of depression.

Depression is complex. Several factors, other than vitamin deficiency, can cause this common disorder. It could be related to age or a traumatic experience. An existing medical condition may also contribute to depression.

Although following a healthy diet is one way of treating depression without meditation, seeking help from licensed practitioners can provide a more targeted way of managing the disorder.

What Diet Is Best for Mental Health?

Multiple studies indicate that Mediterranean, Japanese, and Nordic diets can all be beneficial to mental health. Good-quality mineral and vitamin supplements, herbal formulations, and probiotics also appear to help. But talk with your doctor first before including supplements in your diet.

What can you add to your grocery list to relieve symptoms of depression and improve well-being?

Make sure you include food rich in the following nutrients:

Antioxidants

• Dark chocolates
• Beans
• Spinach
• Kale
• Blueberries (or strawberries and raspberries)
• Beets

Protein

• Tuna
• Chickpeas
• Turkey

B Vitamins

• Nuts
• Beans
• Dark leafy greens
• Fish
• Seafood
• Eggs

Zinc

• Whole grains
• Beans
• Oysters
• Beef
• Pumpkin seeds

A Balanced Approach to Wellness

Multiple studies on how nutrition affects mental health clearly suggest the importance of food to emotional well-being. But it’s also worth noting that diet by itself is not the only factor influencing the risk of mood disorders and helping to treat them.

Social support, physical activity, and professional mental health services all play a valuable role in helping you live a balanced and fulfilled life.

While you follow a healthy diet filled with nutrient-rich, whole foods, consider the safe, reliable, and confidential space of Estenarh app as well to find support when you’re struggling inside.

We’re here to help.