Keep in mind that the body benefits most from vitamins and minerals that come fromwhole foodsrather than pills.
At a Glance
Many factors cause depression, but certain nutritional deficiencies may play a role.
B-Complex Vitamins
B vitaminsare essential for mental andemotional well-being.
Verywell / Madelyn Goodnight
B vitamins may be depleted by alcohol, refined sugars, nicotine, and caffeine.
Excesses of any of these can play a part in a B-vitamin deficiency.
Without it, the brain rapidly runs out of energy.
Thiamine deficiencies are rare but can lead to a variety of disorders, includingirritabilityand symptoms of depression.
These foods contain the enzyme thiaminases, which renders thiamine inactive.
However, deficiencies in vitamin B3 can produce agitation andanxiety, as well as mental and physical slowness.
It is needed to makeserotonin,melatonin, anddopamine.
Many nutritionally oriented doctors believe that most diets do not provide optimal amounts of this vitamin.
This condition is known as pernicious anemia.
Since intrinsic factor diminishes with age, older people are more prone to B12 deficiencies.
A poor diet, illness, heavy alcohol use, and certain drugs can contribute to folate deficiencies.
Pregnant women are often advised to take this vitamin to prevent neural tube defects in the developing fetus.
Your body needs this key vitamin to absorb calcium.
The “sunshine vitamin” also plays a role in mental health.
More and more research has shed light on the link between a lack of vitamin D and depression.
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A diet low in calcium has also been shown to increase self-rated depression in middle-aged women.
Selenium is essential for normal thyroid function, reproduction, and DNA synthesis.
It’s still unknown how well the body absorbs selenium in supplement form.
It also helps with your sense of smell and taste.
Since zinc leaves the body quickly, you should probably eat foods that contain zinc daily.
Food sources of zinc include:
Iron
Iron deficiency can impact anyone at any age.
In fact, it’s among the most common nutritional deficiencies in the world.
Researchers also linked theseverity of depression symptomsto an increase in IDA.
Research has linked both manganese deficiency and an over-abundance of the trace mineral to the development of depressive disorders.
A recent study found that a diet low in potassium and high in sodium may predict futuredepression in adolescents.
Getting potassium through your diet is preferred; talk to your health care provider before taking potassium supplements.
Luckily, tweaking your diet to keep your body and mind healthy doesn’t have to be complicated.
For more mental health resources, see ourNational Helpline Database.
National Institute of Mental Health.
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Niacin: Fact Sheet for Health Professionals.
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2016;29(3):112-119. doi:10.1684/mrh.2016.0407
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Manganese.
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National Institutes of Healthy Office of Dietary Supplements.
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Fortify Your Knowledge About Vitamins.
U.S. Food and Drug Administration.
