1. Introduction to nutrition in mental health

1.1. Micronutrients useful in tackling mental issues

B Vitamins (Especially Folate/B9 and B12)3

The B-complex vitamins are vital for the proper function of the nervous system.4

  • Folate (Vitamin 5$\text{B}_9$) and Vitamin 6$\text{B}_{12}$:7

    • They are crucial for the methylation cycle, a process essential for the synthesis of key neurotransmitters like serotonin (regulates mood, sleep, appetite) and dopamine (affects motivation and pleasure).8

    • Deficiencies in these vitamins can lead to an increase in homocysteine levels, which may be toxic to the brain and is associated with a higher risk of depression and cognitive impairment.

  • Vitamin 9$\text{B}_6$ (Pyridoxine):10

    • It is a necessary cofactor for the conversion of the amino acid tryptophan into serotonin and is involved in the synthesis of GABA, an inhibitory neurotransmitter with a calming effect.11

2. Magnesium (Mg)

Magnesium is involved in over 300 enzyme reactions and is often called "nature's tranquilizer."12

  • It plays a key role in regulating the nervous system and the HPA axis (the body's stress response system).13

  • It supports the production of serotonin and helps regulate neurotransmitter activity.14

  • Low magnesium levels have been frequently observed in individuals with anxiety and depression, and some studies suggest supplementation can help improve depressive symptoms.15

3. Vitamin D

Vitamin D is now recognized as having widespread effects on the brain.16

  • Receptors for Vitamin D have been found in areas of the brain that regulate mood.

  • Low Vitamin D status has been associated with an increased risk of mood disorders, including depression and anxiety.17

  • It is essential for neurological development and may have a neuroprotective role.18

4. Zinc (Zn)19

Zinc is a trace mineral involved in many enzymatic reactions in the brain.

  • It is critical for neurotransmitter function and has been shown to have a mood-stabilizing effect.20

  • Low zinc levels are commonly seen in people with depression and anxiety.21

5. Iron (Fe)

Iron is essential for transporting oxygen throughout the body, including the brain.22

  • A deficiency (anemia) can cause fatigue, weakness, and decreased cognitive function, which can worsen symptoms of depression and anxiety.

  • It is also necessary for the production of neurotransmitters like dopamine and serotonin.23

Essential Fatty Acids (Though not a micronutrient)

While technically not a micronutrient (vitamins or minerals), Omega-3 Fatty Acids, particularly EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), are critical for mental health and are often discussed alongside micronutrients:24

  • Brain Structure: They are major structural components of brain cell membranes, influencing cell communication and function.25

  • Anti-Inflammatory: They have potent anti-inflammatory properties, which may counteract the inflammation that is increasingly linked to depression and other mental health conditions.

  • Mood: EPA, in particular, has been shown in research to potentially help improve symptoms of depression.26