Most common nutrient deficiencies and their impact on mental health

In today’s fast-paced world, maintaining mental well-being has become increasingly important. While we often consider therapy, mindfulness practices, and lifestyle adjustments as key strategies for mental health, one aspect that tends to be overlooked is the role of nutrition. What we eat—and more importantly, what we don’t eat—can have profound effects on our mental state.

Nutrient deficiencies are often silent, but their effects can be far-reaching. US national surveys and research have revealed that up to 94% of people are deficient in at least one essential vitamin or mineral. It is estimated that these numbers are even a lot higher in people struggling with mental health issues. 1

Here’s how lacking key nutrients can influence our mood, cognitive function, and overall mental as well as physical wellness.

The brain-nutrient connection

Our brain is an energy-demanding organ, requiring a continuous supply of nutrients to function properly. Just like any other part of the body, the brain relies on vitamins, minerals, and other compounds to stay healthy. When certain nutrients are missing, this delicate balance can be disrupted, leading to changes in mood, focus, and emotional well-being. 

Key nutrients to watch

While a well-balanced diet is essential for overall health, certain nutrients play particularly critical roles in supporting mental well-being. Here are some nutrients that have been shown to significantly impact brain function and mood:

1. Magnesium

Magnesium plays a significant role in general proper functioning of your brain and the whole body. It directly affects your mood and your sleep as well as overall physical health. Magnesium deficiencies can contribute to feelings of depression, nervousness and difficulty relaxing. Supplementation with magnesium is a very impactful integrative treatment, particularly in depression and attention deficit hyperactivity disorder (ADHD). Most useful forms of Magnesiums for mental health are Magnesium Glycinate and Taurate 2,3,4,5,6

2. B Vitamins

B vitamins, particularly B6, B9 (folate), and B12, are crucial in neurotransmitter production, helping regulate the chemical messengers that communicate between brain cells. A deficiency in B vitamins can lead to disruptions in mood and energy levels. 7,8,9

3. Omega-3 Fatty Acids  

Omega-3s, found primarily in fatty fish, flaxseeds, walnuts and chia seeds, are essential for maintaining the structure of brain cells. These healthy fats help support brain plasticity, which is crucial for mood regulation and cognitive function. Fatty fish and fish-based omega oil products however often contain heavy metals like mercury which are highly detrimental to human health and mental health. 10,11,12

4. Vitamin D  

Known as the "sunshine vitamin," Vitamin D is vital for maintaining mood and cognitive function as well as good physical health. In regards to mental health, low levels of Vitamin D have been linked to increased anxiety and especially depressive symptoms. 13

5. Zinc  

Zinc plays a role in modulating the brain and body's response to stress. Low levels of zinc can affect how the brain manages stress and have been shown to be linked to increased symptoms of depression, anxiety and other mood disorders 14,15,16,17

6. Vitamin C

Vitamin C is crucial for mental health due to its role as a powerful antioxidant that protects brain cells from oxidative stress. Additionally, Vitamin C supports the functioning of the adrenal glands, which help the body respond to stress. Low levels of Vitamin C have been linked to increased feelings of fatigue, depression, and cognitive decline, making it an essential nutrient for maintaining mental resilience and clarity. 18,19

Why are deficiencies so common?

Modern diets, often rich in processed foods, can be alarmingly low in essential nutrients. Our fast-paced lifestyles also mean we sometimes skip meals or rely on convenience foods that don’t provide the necessary vitamins and minerals. Moreover, farming practices have shifted over time, leading to a decrease in the nutrient density of even healthy whole foods. Research shows that nutrient density in our foods has declined even up to 80-90% over the last 100 years due to industrial farming practices. 20,21  

The path forward: prioritizing nutrition for mental wellness

To support mental wellness, it’s crucial to prioritize nutrient-rich foods. Ensuring a balanced intake of the nutrients mentioned above can promote not only physical health but also emotional well-being. Eating a diet rich in whole foods—such as leafy greens, fruits, nuts, seeds, and whole grains—can help ensure you’re getting the vitamins and minerals your brain needs to function at its best. 

Research has shown that organic foods are a healthier alternative to conventional foods due to the greatly reduced amounts of pesticides and other harmful chemicals as well as higher concentration of essential nutrients. 22,23

Finally, It is also important to note that supplementing your diet with wild foods has been shown to be very effective in improving nutrient intake. Wild foods often contain several times more nutrients than cultivated foods. 24 

Consider supplementation wisely

While food is an important source of nutrients, supplementation can sometimes be helpful, especially if lab tests show deficiencies. Before starting any supplement regimen, it’s wise to consult with a healthcare provider to ensure you’re addressing your unique nutritional needs appropriately. It is important to be aware that many supplements are of very low quality and contain harmful chemicals like heavy metals. Therefore it is important to choose high quality supplements that are effective and safe for consumption. A good place to find high quality supplements is a company called Labdoor that tests and reviews various supplements. 25

Conclusion

Mental wellness is multifaceted, and while therapy, exercise, and mindfulness are all critical, we can’t ignore the absolutely critical role that nutrition plays in our mental and physical health. By ensuring that our bodies—and brains—are nourished with the right nutrients, we can take an important step toward improving our mental health and overall well-being.

Focusing on nutrition as part of a broader mental health strategy offers a holistic approach, supporting both body and mind in harmony.