Top 5 Micronutrients That Improve Your Mental Health


When we think of preparing a nutritious diet we put a lot of emphasis on macronutrients, proteins, fats and carbohydrates. Vitamins and minerals or micronutrients found in nutritious foods are essential for our body.

Strong mental health helps people manage life’s stressors, develop their potential, study and work effectively.

The global incidence of anxiety and depression increased by a staggering 25% in the first year of the pandemic. Experts emphasize the need to make lifestyle changes in addition to seeking professional help to address widespread health crises in the mental, cognitive and emotional domains.

One of the vitamins your body needs is micronutrients. They include essential minerals and vitamins.

Energy production, maintaining a strong immune system, blood circulation and other essential processes depend on vitamins. Meanwhile, minerals are important for a variety of other functions, including growth, bone health, fluid balance, and more.

Read on to learn about micronutrients and their role in improving mental health-

Top- 5 Micronutrients That Improve Mental Health

Your body needs micronutrients to perform functions such as improving blood health, strengthening bones, and improving the immune system. Fortunately, most of these essential nutrients can be consumed by making small changes to your diet. The following are the most important micronutrients that have a positive effect on your mental health:

Vitamin D

Depression has been linked to central nervous system abnormalities, which Vitamin D Best in management. Vitamin D supplementation may help depressed people feel better. According to the National Mental Health Survey, one in twenty Indians suffer from depression and the number has increased significantly post COVID-19.

Vitamin B

Vitamin B is well known for its ability to lift mood. Effects of B12 deficiency mainly include fatigue and memory loss. Depression may be associated with low levels Vitamin B12 and other B vitamins, including folate and vitamin B6. Vitamin B supplementation may improve subcomponents of mental health and have favorable effects on cognitive performance.

Vitamin C

The benefits of vitamin C are substantial for both the body and the brain. A lack of vitamin C can cause a decrease in important brain neurotransmitters such as dopamine and serotonin. Symptoms of anxiety, depression, and bipolar illness can be reduced or eliminated by adding vitamin C to your diet.

Foods rich in vitamin C must be included to boost mental health.


Your immune system gets a much-needed boost from zinc to help ward off various illnesses.

Your only source of zinc is your diet and supplements because your body cannot produce zinc independently.

For added nutrition, several food manufacturers add zinc to their products. Zinc is an essential supplement for maintaining a strong immune system.

In addition to strengthening the immune system, zinc has a significant effect on how our brain and emotions work. Few people are aware of the important role of zinc in maintaining the integrity of brain cell membranes and neurotransmission.

Zinc deficiency can increase mood swings and stress levels. It has been linked to several mental and emotional conditions, such as attention deficit disorder, insomnia, anxiety and depression.

Omega 3

Omega 3 is essential to maintain mental function and prevent brain aging. It is one of the nutrients considered important for brain development in children.

Omega-3 polyunsaturated fatty acids can also affect a person’s behaviour, behavior and attention levels. Omega-3 fatty acids have long been recognized for their positive benefits for heart health, but recent research suggests they may also be effective in treating mood disorders such as bipolar disorder, major depression, and postpartum depression.

According to research, omega-3 fatty acids can treat schizophrenia and mild to severe depression.

Last thought

The effect of food on your mood can be both positive and negative. People who feel euphoric have healthy eating habits because they are already aware of its long-term health benefits. People who feel low, however, tend to focus more on junk, comfort foods that are high in salt or sugar.

Deficiencies in several important micronutrients have been linked to depressed mood. For example, low levels of vitamins B6 and B12 are associated with depression. In addition, it has been suggested that deficiencies in vitamin D, zinc and other micronutrients can lead to sadness and anxiety as well as poor mental health. So consume a balanced diet with adequate amounts of these micronutrients to keep both mental and physical health at peak.

You can also check out Herbal Vitamin B12 Supplement to increase vitamin B12 levels in an organic way.

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