One way to help improve your mood is through diet, specifically making sure you're getting the right vitamins and minerals your body needs to function at its best.
In a healthier world, we would get all the nutrients we need from the food we put on our plates, but the reality is that life is busy and we can't always make sure we are eating a completely balanced diet.
So, we asked experts to share some key vitamin supplements that can help improve mental health.
1. Vitamin B12
Vitamin B12 is found naturally in meat and fish, so if you're trying to cut back this year, you should consider taking a supplement and looking for foods fortified with the vitamin.
“B12 is essential for optimizing our mood and mental performance, because it is essential for the production of serotonin,” says dietitian Sophie Medlin. She explains that serotonin is our "happy" hormone; the neurotransmitter that promotes the feeling of well-being in our brain.
2. Omega 3
A handful of small studies have suggested that omega-3 fatty acids may help with mood disorders. Omega-3s are a family of "healthy" polyunsaturated fats that are believed to have many health benefits, including a supportive role in your overall well-being.
“ Omega 3s from fish oils form the structure of our brain when it is at its healthiest,” explains Medlin. "When we don't consume enough in our diet, it also affects our mood and mental performance."
Fish and other seafood, as well as nuts and seeds, are excellent sources of omega-3s, but you can also take a supplement if you're worried you're not getting enough through your diet.
3. Magnesium
Magnesium supports thousands of different reactions within the body, making it a really important nutrient in our diet.
One of its main functions is to maintain normal nerve and muscle function. "Magnesium can help calm the nervous system, reducing feelings of stress and anxiety"
Legumes, whole grains, nuts and seeds contain magnesium, but many people miss the mark and fall short of the recommended daily intake. Feeling fatigued is a sign that you may not be getting enough, as is muscle cramps and constipation.
4. Zinc
Zinc plays an important role in supporting a healthy immune system and can also have a positive effect on your mental health.
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