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- Pt1- Combating Inflammation and Oxidative Stress
- Pt2- Common Food Sensitivities
- Pt3- Beyond Histamine and Common Allergies
- Pt4- Addressing Common Deficiencies
- Pt5- Tools for Preventing Deficiencies
- Pt6- Supplements for Deficiencies
- Pt7- The Gut-Brain Connection
- Pt8 – Gut Inflammation, Leaky Gut, and Stress.
- Pt9 – Blood Sugar’s Role
- Pt10 – Genes & Lifestyle
Welcome back to our series on nutrition for mental health! This is Part 4 of our exploration of how diet can profoundly impact mental well-being, particularly for those struggling with depression and anxiety.
In this installment, we delve into one of the most critical yet often overlooked contributors to mental health: nutrient deficiencies. While mental health conditions are multifaceted, research shows that imbalances in essential vitamins, minerals, and fatty acids can significantly affect mood regulation, energy levels, and emotional resilience.
From omega-3 fatty acids that nourish the brain to B vitamins that support neurotransmitter production, we’ll explore the nutrients that play vital roles in combating depression and anxiety. You’ll also discover the best food sources, practical tips for supplementation, and the lab tests that can help uncover hidden deficiencies.
If you’ve been following our series, you know we’ve already touched on the Mediterranean diet and its anti-inflammatory benefits. Now, we take a closer look at the specific nutrients you need to thrive — and why ensuring adequate intake could be a game-changer for your mental health journey.
Let’s dive in and uncover how closing the nutrient gap can set the stage for emotional balance and improved mental clarity!
Nutrient Deficiencies Common in Those with Depression and Anxiety
Omega-3 Fatty Acids
How do they help the brain? Omega-3 fatty acids, particularly EPA and DHA, play a crucial role in brain health by reducing inflammation, supporting neurotransmitter function, and enhancing neuroplasticity, all of which help regulate mood and reduce symptoms of anxiety and depression.
Omega-3 Deficiency, Consumption, and Supplementation
An estimated two-thirds of Americans do not meet the recommended intake of omega-3 fatty acids (1). Adequate omega-3 consumption has been associated with reduced rates of depression (2) and anxiety (3). Furthermore, omega-3 supplementation may enhance the effectiveness of traditional treatments, such as therapy and medication (4).
Top 10 Food Sources of Omega-3
Mackerel, Salmon, Sardines, Herring, Chia Seeds, Flaxseeds, Walnuts, Hemp Seeds, Algal Oil, Anchovies
VITAMINS AND MINERALS
Vitamins and minerals are essential for maintaining optimal brain function and regulating the nervous system, both of which are critical for mood and mental health. These nutrients support the production of neurotransmitters, reduce inflammation, and help protect brain cells from damage, making them vital for emotional well-being. Deficiencies in B vitamins, vitamin D, magnesium, zinc, selenium, iron, calcium, protein, and omega-3 fatty acids may contribute to depression due to their critical roles in brain and nervous system function (5).
B Vitamins
Unlike most vitamins, the B vitamins comprise a group of several nutrients, each playing a unique role in supporting brain function. Deficiencies in multiple B vitamins have been linked to depression, anxiety, and sleep disturbances (6).
How Do B Vitamins Help Your Brain?
- Vitamin B1 (Thiamine) – Vital for brain energy; deficiency can cause fatigue, confusion, and mood issues.
- Vitamin B2 (Riboflavin) – Converts food to energy and supports neurotransmitter function for mood stability.
- Vitamin B3 (Niacin) – Helps produce serotonin, improving mood and reducing anxiety.
- Vitamin B5 (Pantothenic Acid) – Supports neurotransmitter production, memory, cognition, and stress management.
- Vitamin B6 (Pyridoxine) – Essential for serotonin, dopamine, and GABA production to stabilize mood and reduce anxiety.
- Vitamin B7 (Biotin) – Aids energy production and supports nervous system function.
- Vitamin B9 (Folate) – Key for neurotransmitter synthesis; deficiency linked to depression and cognitive decline.
- Vitamin B12 (Cobalamin) – Supports red blood cells and nervous system; prevents memory loss and mood issues.
- Choline – Supports acetylcholine production for memory and mood regulation.
- Inositol – Regulates serotonin and insulin; used to manage anxiety and depression.
Food Sources Highest in Each B Vitamin
- B1 (Thiamine): Pork, Sunflower seeds, Whole grains (brown rice, oats), Legumes (lentils, peas), Seeds (flax, chia), Nuts (almonds, walnuts), Rice, Oatmeal, Peas, Lentils
- B2 (Riboflavin): Liver, Milk, Yogurt, Cheese, Leafy greens (spinach, collard greens), Eggs, Almonds, Mushrooms, Fortified cereals, Meat
- B3 (Niacin): Turkey, Chicken, Tuna, Salmon, Beef, Fish, Whole grains, Nuts (peanuts, almonds), Legumes (lentils, chickpeas), Mushrooms
- B5 (Pantothenic acid): Liver, Sunflower seeds, Fish, Chicken, Beef, Sweet potatoes, Mushrooms, Avocados, Legumes (beans, lentils), Whole grains
- B6 (Pyridoxine): Tuna, Salmon, Beef, Chicken, Turkey, Potatoes, Bananas, Spinach, Chickpeas, Fortified cereals
- B7 (Biotin): Egg yolks, Liver, Nuts (almonds, walnuts), Seeds (sunflower, chia), Whole grains (oats, barley), Avocados, Cauliflower, Mushrooms, Sweet potatoes, Raspberries
- B9 (Folate): Liver, Leafy greens (spinach, kale), Asparagus, Brussels sprouts, Avocados, Legumes (chickpeas, lentils), Beans (black beans, kidney beans), Fortified cereals, Sunflower seeds, Citrus fruits (oranges, lemons)
- B12 (Cobalamin): Liver, Clams, Oysters, Fish (salmon, tuna, sardines), Beef, Poultry (chicken, turkey), Milk, Eggs, Fortified plant-based milks, Nutritional yeast
- Choline: Beef liver, Eggs (especially egg yolks), Chicken liver, Salmon, Pork, Beef, Milk, Brussels sprouts, Soybeans, Broccoli
- Inositol: Beans (kidney beans, garbanzo beans), Rice, Citrus fruits (oranges, lemons), Cantaloupe, Whole grains (brown rice, oats), Corn, Nuts (almonds, walnuts), Apples, Grapefruit, Potatoes
Iron
Iron is essential for the synthesis of serotonin, a neurotransmitter that plays a key role in mood regulation. Iron deficiency has been linked to an increased risk of psychiatric disorders, including depression and anxiety, as well as sleep disturbances. Supplementing with iron (only in those with a deficiency) has been shown to reduce the odds of these issues, but should be done under medical supervision to avoid excess iron, which can be harmful (7).
- Top 10 Sources of Iron
Clams, Beef Liver, Oysters, Pumpkin Seeds, Tofu, Squash, Lentils, Spinach, Dark Chocolate (70-85%), Chickpeas
Vitamin D
Vitamin D plays a key role in converting tryptophan into serotonin, a neurotransmitter that helps regulate mood, and also assists in managing inflammation, which can impact emotional well-being (8).
- Top 10 Sources for Vitamin D
Cod liver oil, Swordfish, Salmon, Mackerel, Sunlight, Tuna, Sardines, Mushrooms, Fortified foods (i.e., cereal, milk, orange juice), Egg yolk
Magnesium
Magnesium is important for many processes in the body, including supporting the nervous system and regulating inflammation. It also helps convert tryptophan into serotonin, a neurotransmitter that affects mood (9). Magnesium plays a role in reducing stress and anxiety. When we’re stressed, our bodies lose magnesium, which can lower its levels. Studies have shown that getting enough magnesium may help reduce feelings of anxiety. It also helps control the body’s stress response system, called the hypothalamic-pituitary-adrenal (HPA) axis. Too much stress can make this system overactive, leading to more anxiety, but magnesium can help keep it in balance. Taking magnesium supplements has been shown to lower stress hormones like cortisol and reduce anxiety (10).
- Top Food Sources of Magnesium
Pumpkin seeds, chia seeds, hemp, sunflower seeds, flax, sesame, almonds, spinach, Swiss chard, cashews, black beans, dark chocolate, avocado, quinoa, edamame
* Seeds are some of the highest sources of magnesium.
Zinc
Zinc plays a crucial role in numerous enzymatic pathways in the body, which support a wide range of vital functions. One of these roles includes helping convert tryptophan into serotonin, a neurotransmitter that regulates mood. Zinc deficiency has been linked to depression and psychosis, and studies have shown that zinc supplementation may help alleviate these conditions (11). In addition, when zinc supplements are combined with antidepressants, they can provide significant benefits compared to antidepressant treatment alone (12).
- Top 10 Food Sources of Zinc
Oysters, clams, beef, crab, lobster, chickpeas, pumpkin seeds, cashews, sesame seeds, lentils, quinoa.
Selenium
Selenium is believed to affect mental health through its anti-inflammatory properties, modulation of neurotransmitter turnover, and influence on thyroid function (13). Deficiencies in selenium have been linked to sleep issues (14) and depression (13).
- Top 10 Food Sources of Selenium
Brazil nuts, Tuna, Halibut, Sardines, Shrimp, Oysters, Salmon, Cod, Sunflower seeds, Lobster
*Brazil nuts are by far the highest source; just 1-2 per day can provide all the selenium you need!
Protein
Your brain relies on neurotransmitters, which are chemicals that influence how you think, feel, and behave. These neurotransmitters are made from amino acids, the building blocks of protein.
Many people think that since neurotransmitters are derived from amino acids, consuming animal protein is necessary to produce enough of them. However, a well-balanced plant-based diet that includes beans, nuts, seeds, and whole grains can provide all the amino acids needed for neurotransmitter production.
Meanwhile, a vegan diet that is high in white flour and sugar but low in whole plant foods may fail to provide the necessary amino acids and could be worse for your brain than the Standard American Diet (SAD). Research has linked depression to low-protein intake (15). In fact, if the choice is between the SAD and a highly refined vegan diet, the SAD may be a better option for mental health.
While the SAD diet contains animal protein and meets amino acid needs, as well as providing some vitamins and minerals for neurotransmitter production, it is not recommended. For optimal mental health, a Mediterranean diet remains the best choice.
Conclusion
Nutrient deficiencies contribute to depression and anxiety, affecting brain function and mood regulation. A nutrient-dense Mediterranean diet can help prevent these deficiencies and support mental health. If you’re concerned about gaps, start with a healthy diet, a high-quality multivitamin, and annual blood tests. In Part 5, we’ll show how to optimize your diet to prevent deficiencies, which lab tests to consider, and the best supplements to fill any gaps. By addressing nutrient needs, you lay the groundwork for improved mental health, emotional stability, and overall well-being.
