When it comes to managing mental health issues like stress and anxiety, people often turn to therapy, medication, or other forms of treatment. However, the role of nutrition in mental health is often overlooked. Micronutrients, which include vitamins, minerals, and other essential nutrients, play a crucial role in maintaining our mental well-being.
Let's explore the relationship between micronutrients and mental health, particularly stress and anxiety.
Food for Thought: Can Specific Micronutrient Deficiencies Influence Our Mental Health?
Micronutrients are essential nutrients that our bodies need in small amounts to function properly. They include vitamins, minerals, and other nutrients like omega-3 fatty acids and amino acids. While we often hear about the importance of macronutrients like protein, carbohydrates, and fat, micronutrients are just as critical for our health and well-being.
5 signs that your mental health needs your attention and how to nourish it!
Anger / worry / irritability / impatience / burnout / depression
Restlessness/ inability to fall or stay asleep
Overeating / under-eating / noticeable appetite changes
Regularly isolating by choice
Losing interest in things you used to care about.
Micronutrients play a crucial role in the production of serotonin, a neurotransmitter that helps regulate mood and anxiety. It is interesting to note that the majority of serotonin is actually produced in the gut, and the health of our gut microbiome can have a significant impact on our mental well-being. When harmful organisms in the gut, fueled by processed foods high in sugar, fat, and fried foods, outnumber beneficial ones, it can lead to unhealthy signals being sent to the brain, potentially leading to mental health issues like anxiety and depression.
How Micronutrients Affect Mental Health
Research has shown that deficiencies in certain micronutrients can lead to mental health issues like depression and anxiety. For example, low levels of vitamin D have been linked to an increased risk of depression. Low levels of B vitamins, particularly folate and B12, have also been associated with depression and other mental health disorders.
Micronutrients can also affect our stress response. The body's stress response system relies on several micronutrients to function correctly. For example, magnesium is essential for regulating the stress response, and low levels of magnesium have been linked to anxiety and other mood disorders. Similarly, zinc deficiency has been linked to an increased risk of depression and anxiety.
Additionally, Micronutrients help support brain function, including mood regulation. For example, omega-3 fatty acids found in fish oil have been shown to have anti-inflammatory effects in the brain, which can help reduce symptoms of depression and anxiety.
Micronutrients play a critical role in maintaining our mental well-being. Deficiencies in certain micronutrients can lead to mental health issues like depression and anxiety, while getting enough of these nutrients can help support brain function and regulate our stress response. Support your mental health and overall well-being by paying closer attention to your nutrition.
Micronutrient-rich Foods for Mental Health
While supplements can be a helpful easy way to ensure that you are getting enough micronutrients, you can also get them from whole foods. Here are some micronutrient-rich foods that can help support mental health:
Leafy greens like spinach and kale are rich in magnesium and B vitamins.
Nuts and seeds like almonds, pumpkin seeds, and sunflower seeds are high in magnesium, zinc, and vitamin E.
Fatty fish like salmon and tuna are rich in omega-3 fatty acids.
Beans and legumes like lentils and chickpeas are a good source of B vitamins and magnesium.
Berries like blueberries and strawberries are high in antioxidants, which can help reduce inflammation in the brain.
Incorporating these foods into your diet can help ensure that you are getting enough micronutrients to support your mental health
Testimonial On Using Biogena Supplements For Treating Psychological Problems
" I suddenly felt so much better, my mood lifted, but my sleep disturbances continued to plague me. It was only when I doubled the dose to the recommended two capsules daily and combined my intake with the fit@work® Premium Gold supplement that I noticed a clear difference in my sleep quality. My brooding thoughts and restlessness before going to sleep went away, and I could finally sleep through the night like other people and wake refreshed in the morning – a huge improvement in my quality of life. I’m still taking Griffonia50 Serolution® and also the Neurosagena® B-Complex active Gold, which provides additional support for the functions of my nerves and my mental well-being."
With natural 5-HTP from Griffonia plants, B vitamins and the amino acid L-phenylalanine. Griffonia simplicifolia is the scientific name of the African black bean and is closely related to the so-called "happiness hormone" serotonin because it is naturally rich in 5-hydroxytryptophan (5-HTP).
How High Quality Supplements & Optimally Dosed Combinations Can Benefit Your Mental Health & Improve Your Quality Of Life:
Griffonia Serolution: With the amino acids 5-HTP and phenylalanine, the precursors of serotonin and norepinephrine
The added vitamins B1 , B6 , B12, niacin and biotin contribute to the function of the nervous system and to normal mental function.
Pantothenic acid and vitamin B2 contribute to a normal energy metabolism
Ashwagandha root (Withania somnifera) extract combined with magnesium and vitamin B6
Ashwagandha is a plant-based adaptogenic that contributes to physical and mental wellbeing in times of heightened stress
Magnesium and vitamin B6 support the functioning of nerves and psyche
Vitamin B6 contributes to normal functioning of the immune system
Fit@Work Premium natural combination of vitamins, minerals, trace elements and coenzyme Q10 in the active ubiquinol form for daily supplementation in times of increased stress.
Magnesium supports the energy metabolism.
Potassium contributes to maintaining normal blood pressure.
Vitamin D contributes to a normal function of the immune system.
Zinc and selenium play a role in protecting the cells from oxidative stress.
The vitamins thiamine (vitamin B1), niacin, biotin and B12 support the normal function of the nervous system and the psyche.
Riboflavin, folic acid and pantothenic acid help reduce fatigue.
Neurogesan B Complex Contains all the vitamins of the B-complex in a coordinated, high dosage.
With the activated forms of vitamin B2, B6 and folic acid as 5MTHF glucosamine - especially important for people whose bodies can only activate folic acid to a limited extent.
With vitamin B12 as MHA-formula - with all 3 naturally occurring forms of the vitamin.
The vitamins B1, B2, B6, B12 as well as niacin and biotin support the maintenance of the normal function of the nervous system.
The contained vitamins B1, B6, B12 as well as folic acid, niacin and biotin contribute to the normal mental function.
Supplemented with natural phosphatidylserine from sunflower lecithin.
Mental Resilience & Stress
Work, family, health, sports, and personal growth: all areas of life seem to have become faster and more demanding. We are all trying to turn ourselves into an all-round perfect superhuman. But we won’t have achieved anything until we find peace within ourselves. Micronutrients can accompany us on this journey and support both our nerves and our minds.