All people struggle to cope with stress, anxiety, and depression from time to time and it is normal to sometimes feel that you are struggling to cope.
As the pace of modern life gets faster, the demand for us to perform and stay on top of our game ever increases. There is always that next meeting to plan, dinners to prepare, school runs to complete, laundry lists of chores, and ‘to dos’ to keep us busy.
The only way to effectively take care of everything you need to do is to take care of yourself. But how many people are doing this?
According to a recent study, 74% of people think that self-care means taking care of your body, as opposed to 54% who considered mental health an important part of self-care routines.
The good news is that both sets of respondents are right! One of the best ways to take care of your mental health is with a healthy diet, as well as regular sleep, meditation, and socializing.
But what about vitamin-based supplements?
Impact of Vitamins on Mental Health
People are most familiar with using vitamins to increase their physical strength or to improve their skin – but did you know that regular intake of the right vitamins can help your mental health too?
A healthy diet and adequate amounts of vitamins not only open the door to a better quality of life but also help us cope with any problems that come along and agitate our stress triggers.
Studies show that regular vitamin supplements are very effective in the development of brain structure and the functional recovery process. Vitamins give your brain a healthy boost and make you better able to cope with focus-intensive tasks and even overcome emotional adversity.
Some vitamins are also mood enhancers.
Some studies suggest that some forms of depression can be due to a vitamin deficiency. And many studies agree that no matter the cause of depression, having a healthy diet packed with vitamins can help to alleviate depressive symptoms.
5 Best Vitamins For Mental Health
Vitamin B1 (thiamine)
Your brain is the first to suffer if you have a vitamin B1 deficiency. The most common of these problems are memory loss, anxiety, depression, and sleep problems.
Your brain converts glucose into energy using vitamin B1. If you lack this essential vitamin, your brain cannot find the energy to support its normal functioning.
In addition, people with vitamin B1 deficiency may experience symptoms of weakness and fatigue throughout the day.
Vitamin B1 directly affects the nervous system. Propping up your diet with an added dose of vitamin B1 can help you develop a stronger mind and focus for longer periods.
Vitamin B12
Vitamin B12 is one of the necessary components in the formation of red blood cells. Vitamin B12 deficiency is also one of the root causes of anemia.
Vitamin B12 deficiency hurts the brain too. It can cause memory loss, early dementia, episodes of mania, and anxiety disorders. For this reason, you should take vitamin B12 regularly to protect your mental health.
When this vitamin is taken regularly, the person feels more peaceful and positive. Vitamin B12 can increase serotonin and dopamine hormones in the brain, keeping your mood light and uplifted throughout the day.
Vitamin D
Vitamin D is one of the most basic vitamins that every human needs and should be taken regularly. The main source of vitamin D is UVB radiation from the sun, but you can also take vitamin D in capsules or liquid form.
Vitamin D is one of the most effective vitamins in the protection and development of mental health.
While people get most of their vitamin D from the sun naturally, it is very difficult to get this vitamin in winter. Therefore many people suffer from Seasonal Effective Disorder (SAD) which sees their mood drop throughout the dark winter months.
People with vitamin D deficiency are more vulnerable to mood disorders such as negative thoughts, pessimistic moods, and depression. Therefore, getting enough vitamin D in your diet is essential for healthy mood maintenance.
Omega 3
Omega 3 is an unsaturated fatty acid that our body cannot produce on its own, so it must be taken as a supplement or in food.
According to research, omega 3 is one of the most necessary supplements for the human brain and when taken at an early age, it plays an important role in developing and improving the functional abilities of the brain.
Omega 3 should be taken by people of all ages, as it is a very useful supplement for improving cognitive and functional abilities, preventing memory loss and dementia, and increasing focus.
You can get Omega 3 acid from fish, and other foods with natural oils. It is great for lifting your mood and alleviating the symptoms of depression and anxiety.
Omega 3 is especially abundant in salmon and sardines, as well as flax seeds, chia seeds, hazelnuts, and red meat. However, if you don’t like any of those foods, don’t worry. Omega 3 supplements are available in capsule form from most health food stores.
Vitamin C
Vitamin C is one of the most effective vitamins in protecting your mental health.
Vitamin C can be found in many fruits and vegetables and is a great supplement for promoting a calm mind and maintaining a positive mood during the day.
When vitamin C is deficient, you may experience mood changes, mood swings, inability to focus or make the right decision, and in extreme cases, depression can be encountered.
Orange, grapefruit, lemon, tomato, arugula, and broccoli are all good sources of vitamin C. Keeping yourself topped up daily can make a huge difference to your mood and physical wellbeing.
