When we think of preparing a nutritious diet we put a lot of emphasis on macronutrients, proteins, fats, and carbohydrates. The vitamins and minerals found in wholesome meals, or micronutrients, are essential to our bodies.

Strong mental health helps people to manage life’s stressors, develop their potential, study and work effectively.

The global incidence of anxiety and sadness rose by a startling 25% in the first year of the pandemic. Experts have stressed the need for making lifestyle changes in addition to obtaining professional assistance to address the massive health crises in the mental, cognitive, and emotional domains.

One of the most essential vitamin categories that your body needs are micronutrients. They include essential minerals and vitamins.

Producing energy, maintaining a strong immune system, blood circulation, and other essential processes depend on vitamins. Meanwhile, minerals are crucial for several other functions, including growth, bone health, fluid balance, and more.

Read on to know about micronutrients and their roles in improving mental health – 

Top- 5 micronutrients that improve mental health

Your body needs micronutrients to perform functions like improving blood health, strengthening bones and improving the immune system. Fortunately, most of these essential nutrients can be consumed by slightly changing your diet. Following are the most important micronutrients that have a positive impact on your mental health- 

Vitamin D 

Depression has been connected to central nervous system abnormalities, which vitamin D is best at managing. Supplementing with vitamin D may help depression sufferers feel better. One in every twenty Indians, according to the National Mental Health Survey, suffers from depression and after COVID-19, this figure has had a significant rise.

Vitamin B

Vitamin B is well known for its ability to be a mood lifter. The effects of a B12 shortage mainly include fatigue and memory loss. Depression may be associated with low levels of vitamin B12 and other B vitamins including folate and vitamin B6. Vitamin B supplementation can enhance the smallest elements of mental health and have a favourable impact on cognitive performance.

Vitamin C

The benefits of vitamin C are considerable for both body and the brain. Lack of vitamin C can cause the brain’s important neurotransmitters like dopamine and serotonin to drop. The symptoms of anxiety, sadness, and bipolar illness can be reduced or eliminated with the addition of vitamin C to your diet.

One must include food rich in vitamin C to boost mental health. 


Your immune system gets a much-needed boost from zinc to help fend off various illnesses. 

Your only sources of zinc are your diet and supplements because your body cannot produce zinc independently. 

For added nutrition, several food producers additionally add zinc to their produce. Zinc is an essential supplement to maintain a robust immune system.

In addition to strengthening the immune system, zinc has a significant effect on how our brains and emotions work. Few individuals are aware of zinc’s critical role in maintaining the integrity of brain cell membranes and neurotransmission. 

Zinc deficiency can lead to emotional instability and a surge in stress levels. It has been linked to a number of mental and emotional conditions, such as attention deficit disorder, insomnia, anxiety, and depression.

Omega – 3 

Omega 3 is necessary to maintain mental function and arrest brain ageing. It is one of the nutrients considered crucial for children’s brain development. 

Omega-3 polyunsaturated fatty acids may also affect a person’s behaviour, demeanour, and level of attention. Omega-3 fatty acids have long been recognised for their positive benefits on heart health, but recent research suggests that they may also be effective in treating mood disorders like bipolar disorder, severe depression, and postpartum depression. 

According to research, omega-3 fatty acids can treat schizophrenia and mild to severe depression.

Final thoughts 

The impact of food on your mood can be both positive and negative. People who feel upbeat have a habit of eating healthy foods as they are already aware of its long-term health advantages. People who feel low, however, tend to concentrate more on junk, comfort meals with lots of salt or sugar.

The lack of several important micronutrients has been linked to depressed mood. Low levels of vitamins B6 and B12, for instance, have been linked to depression. Additionally, it has been suggested that deficiencies in vitamin D, zinc, and other micronutrients can cause sadness and anxiety as well as poor mental health. So have a balanced diet that includes an adequate amount of these micronutrients to keep both mental and physical health on top. 

You can also check out Herbved Vitamin B12 supplement to boost the levels of vitamin B12 in an organic way. 

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