The 6 Essential Nutrients for Excellent Mental Health

Do you ever feel like your mental health is a little up in the air? Like you could use some help, but aren’t sure where to start? You’re not alone. According to the World Health Organization, depression is a leading cause of disability worldwide. But thankfully, there are things you can do to improve your mood and mental well-being. One thing that can make a big difference is ensuring that you’re getting enough essential nutrients.

Start your mental health journey today by making sure you are getting essential nutrients in your diet or from supplements. Here are 6 of the most important ones for excellent mental health helping to keep you positive, calm and productive every day. Before looking to antidepressants or other prescription drugs it is essential to make sure you aren’t overlooking one of these that may be causing you problems.

  1. Vitamin D – An absolutely crucial vitamin, yet so often overlooked. Most people are deficient in the developed world!
  2. Magnesium – The essential mineral that most people are also deficient in that helps us to keep calm and positive every day
  3. Omega 3 Fatty Acids – Essential fats for brain health, they also help keep you positive, stable and calm
  4. B Vitamins – The essential vitamins that play a huge role in mental fitness, depression and anxiety
  5. Zinc – the essential mineral proven to have positive effects on mood that also protects brain cells
  6. Iron – Ensure you are not deficient, but do not supplement if you have normal levels. Deficiencies in iron have been linked with mood disorders such as depression. Good sources of iron include red meat, poultry, legumes and leafy green vegetables. 

 

These 5 are what I consider to be the foundation of excellent mental health, helping to keep you positive, calm and productive every day. Before looking to antidepressants or other prescription drugs it is essential to make sure you aren’t overlooking one of these that may be causing you problems. It is worth noting that if you combine more than one, they will often synergise, meaning the effects combined will be even more powerful than the sum of the effects alone.

You can ask your doctor for a blood test or simply examine your diet. Keep in mind that articles you may read online often tell you that certain foods are ‘rich sources’ of certain nutrients when in reality they only provide very small amounts compared to supplements. Try checking websites like My Food Data or SELF Nutrition Data for free food nutrients composition and calculators! 

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