Mental health challenges are on the rise, with conditions like anxiety, depression, and cognitive decline becoming increasingly prevalent. While various factors contribute to mental health, emerging research underscores the significant role of nutrition. Deficiencies in essential nutrients can adversely affect brain function and emotional well-being.
Here are six key nutrients whose deficiencies are linked to mental health issues:
1. Vitamin D
Often called the “sunshine vitamin,” vitamin D plays a vital role in brain health, mood regulation, and immune system function. It supports the synthesis of neurotransmitters such as serotonin and dopamine, both of which are essential for emotional well-being and mental clarity.
Vitamin D deficiency has been strongly linked to depression, fatigue, brain fog, and Seasonal Affective Disorder (SAD), which is a type of depression that occurs during the darker months of the year, which is particularly relevant in the UK and parts of Europe with long winters and limited sunlight
Research conducted by the University of Cambridge and published in the British Journal of Psychiatry found that low levels of vitamin D are associated with a significantly increased risk of depression, especially in older adults.
Vitamin D is synthesised in the skin in response to UVB rays from sunlight, but during autumn and winter months in the UK and Northern Europe, this is not sufficient for most people. Supplementation is often necessary, and Public Health England recommends everyone consider taking a daily 10mcg (400 IU) vitamin D supplement during the winter months.
Dietary Sources:
- While it's difficult to get enough vitamin D from diet alone, sources include fatty fish (like salmon, mackerel, sardines), egg yolks, fortified dairy and plant milks, mushrooms exposed to UV light, and fortified breakfast cereals.
2. Vitamin C
Vitamin C is crucial for neurotransmitter synthesis and has antioxidant properties that protect the brain. An estimated 25% of men and 16% of women in low-income populations have vitamin C deficiency.
At-risk populations: Smokers, drinkers, individuals under chronic stress.
Dietary Sources:
- Citrus fruits, berries, peppers, and green leafy vegetables.
3. Magnesium
Magnesium plays a crucial role in nerve transmission and mood regulation. Low magnesium levels have been linked to increased risk of depression and anxiety. Subclinical magnesium deficiency is estimated to affect 10–30% of the population in developed countries, including the UK. Factors such as processed food consumption and soil depletion contribute to inadequate magnesium intake (PMC).
At-risk populations: People under high stress, those who consume processed foods, athletes.
Dietary Sources:
- Leafy green vegetables, nuts, seeds, whole grains, and legumes.
4. Zinc
Zinc is vital for brain development and neurotransmitter function. Deficiency in zinc has been associated with mood disorders and cognitive impairments.
At-risk populations: Older adults, individuals with digestive conditions like Crohn’s or IBS.
Dietary Sources:
- Meat, poultry, dairy products, legumes, and whole grains.
5. Choline
Choline is essential for brain development and function, influencing memory and mood. The average choline intake among European adults ranges from 291 to 374 mg/day, below the adequate intake levels recommended. Plant-based diets may contribute to lower choline consumption (MDPI).
At-risk populations: Pregnant women, vegans, postmenopausal women, heavy drinkers.
Dietary Sources:
- Eggs, meat, fish, dairy products, and certain vegetables like broccoli and Brussels sprouts.
6. Serotonin Precursors
While serotonin itself isn't obtained directly from the diet, its production relies on nutrients like tryptophan, vitamin B6, and omega-3 fatty acids. Deficiencies in these can impair serotonin synthesis, affecting mood and emotional regulation.
Dietary Sources:
- Tryptophan-rich foods: turkey, eggs, cheese, nuts, and seeds.
- Vitamin B6 sources: fish, poultry, bananas, and fortified cereals.
- Omega-3 fatty acids: oily fish like salmon and mackerel, flaxseeds, and walnuts.
Simple 5-Day Plan to Avoid Brain-Boosting Nutrient Deficiencies
This plan helps incorporate zinc, magnesium, choline, vitamin C and D, and serotonin-boosting nutrients into your routine, using common, accessible foods and simple lifestyle adjustments.
Easy daily habits + simple meals = better brain, mood, and energy.
Day 1: Get Your Sunshine & Eggs
Key Nutrients: Vitamin D + Choline
Morning:
- Sit in sunlight for 15 minutes.
- If no sun, consider a vitamin D supplement and open your windows to natural light.
- Eat 2 boiled or scrambled eggs for breakfast.
Midday:
- Eat baked salmon or chickpea stew with sweet potato.
- Take a short walk (even 10 mins helps).
Evening:
- Write down 3 good things from your day.
Day 2: Boost Your Mood with Bright Foods
Key Nutrients: Vitamin C + Zinc + Serotonin
Morning:
- Eat a kiwi or orange.
- Add seeds (like pumpkin or sunflower) to your cereal or smoothie.
Midday:
- Have a colourful salad with red peppers or broccoli.
- A handful of berries or dark chocolate is a good evening serotonin treat.
Evening:
- Do 5 minutes of deep breathing or Yoga Nidra.
Day 3: Calm Your Brain with Magnesium
Key Nutrients: Magnesium + Serotonin
Morning:
- Eat overnight oats with banana and chia seeds.
Midday:
- Eat avocado or spinach in your lunch.
Evening:
- Magnesium helps you relax and sleep better so enjoy a banana with almond butter as a calming snack.
- Soak your feet in warm water with Epsom salt.
- Switch off screens 30 minutes before bed.
Day 4: Power Plate for Focus
Key Nutrients: Choline + Zinc + Vitamin C
Morning:
- Eat eggs or Greek yogurt with fruit.
Midday:
- Have a wrap or bowl with beans, broccoli, or red cabbage.
- Red, orange, and green veggies are your friends for focus and immunity.
Evening:
- Take 5 minutes to stretch and breathe deeply.
Day 5: Mix & Match Wellness Day
Key Nutrients: All nutrients + serotonin
Morning:
- Eat a simple breakfast: scrambled eggs, toast, fruit.
- Get outside for 10–15 minutes.
Midday:
- Eat lentils or sweet potato with greens.
- Include saffron rice or saffron-infused tea.
Evening:
- Keep dinner light, warm, and calming.
- Sip herbal tea, write in a journal, and rest early.
Daily Mini-Checklist
|
Task |
Done? |
|
Got sunlight or fresh air |
☐ |
|
Ate at least 1 leafy green or veg |
☐ |
|
Ate protein like eggs, beans, or fish |
☐ |
|
Had a fruit or vitamin C source |
☐ |
|
Ate seeds, nuts, or whole grains |
☐ |
|
Took 5 mins to relax or reflect |
☐ |
Addressing nutrient deficiencies is a proactive step toward enhancing mental health. In the UK and Europe, ensuring adequate intake of zinc, magnesium, choline, vitamin C, and nutrients supporting serotonin production can contribute to better emotional well-being. Incorporating a balanced diet rich in these nutrients, possibly supplemented under professional guidance, may serve as a valuable component of mental health strategies.
Note: For personalized advice, consult with a healthcare professional or registered dietitian.