You can read about the links between nutrients and your mental well-being in this article.
In short
What you eat affects how you feel. Certain vitamins and minerals are essential for the production of ‘happy substances’ in your brain. The main ones are:
- Vitamin D - crucial for your mood, especially in winter
- B vitamins - needed for the production of serotonin and dopamine
- Magnesium - helps with relaxation and sleep
- Zinc and iron - important for concentration and energy
- Omega-3 fatty acids - strongest evidence in depressive symptoms
The message: Eating a varied diet is the basis. Supplements only help in case of a real deficiency. In doubt? Get your blood values checked.
When should you do something?
Not everyone needs to take supplements. Here is a simple guide:
✓ Get your blood values checked if: you are tired for long periods, your concentration is poor, you are gloomy for no apparent reason, you do not get out much or eat vegetarian/vegan food.
✓ Consider standard vitamin D: in the Netherlands, the Health Council recommends supplementation from October to March for almost everyone.
✓ Eat oily fish twice a week: for omega-3. Can't do that? Consider a supplement.
✗ Don't swallow just anything: without a deficiency, supplements usually have no effect. Some can even be harmful in high doses.
Complaints and possible shortages
Do you recognise certain symptoms? This table shows which nutrients may play a role. Note: this is not a diagnosis, always have deficiencies confirmed via blood tests.
| If you suffer from... | Think shortage of... |
|---|---|
| Gloominess, depressive feelings | Vitamin D, B12, folic acid, omega-3, zinc |
| Anxiety, brooding, restlessness | Magnesium, vitamin D, B vitamins, zinc |
| Fatigue, lack of energy | Iron, vitamin B12, vitamin D, magnesium |
| Concentration problems | Iron, zinc, iodine, omega-3, B vitamins |
| Sleep problems | Magnesium, vitamin D, B6 |
| Mood swings, irritability | Magnesium, B vitamins, omega-3, iron |
| Memory problems | B12, omega-3, selenium, zinc |
How does it actually work?
Your brain communicates through messenger substances, also known as neurotransmitters mentioned. Well-known examples are serotonin (your ‘happiness substance’), dopamine (motivation and reward) and GABA (relaxation). To make these substances, your body needs building blocks and these are vitamins and minerals.
If you don't get enough of certain nutrients, the production of these neurotransmitters can falter. The result: you feel gloomy, anxious, tired or irritable for no apparent reason.
Important to know: nutrition is one factor of many. Genetics, life experiences, sleep, exercise and social contacts also play a big role. Supplements are not a panacea and do not replace professional help for serious complaints.
Key vitamins highlighted
Vitamin D - The sunshine vitamin
Your body makes vitamin D under the influence of sunlight. In the Netherlands, the sun is strong enough for sufficient production only from April to September. No wonder many people are deficient in winter.
What does it do?
Vitamin D stimulates the production of serotonin, the substance that regulates your mood. Research shows that people with low vitamin D levels are more likely to suffer from depression and anxiety symptoms. One study found that people with anxiety disorder had on average 60% lower vitamin D levels.
With deficiency, you may suffer from
Gloominess (especially in winter), increased anxiety, irritability, fatigue and, later in life, cognitive decline.
→ Practical for you: Take a vitamin D supplement (10-25 mcg daily) from October to March. Eat oily fish and eggs regularly. Go outside for 15-30 minutes daily in summer.
B vitamins - The nerve vitamins
The B vitamins are a group of eight vitamins. For your mental health, B6, B9 (folic acid) and B12 are especially important.
What do they do?
Vitamin B6 is required for the production of serotonin, dopamine and GABA. Folic acid (B9) supports overall brain function and is involved in a process called methylation (a kind of ‘on-off switch’ for genes that make neurotransmitters). Vitamin B12 is essential for your nervous system and the production of red blood cells that transport oxygen to your brain.
With deficiency, you may suffer from
Depressed feelings, irritability, difficulty concentrating, fatigue, tingling in hands/feet (B12) and memory problems.
→ Practical for you: Eat a variety of foods: meat, fish, eggs, dairy, whole grain products and green vegetables. Do you eat vegetarian or vegan? If so, have your B12 checked annually and consider a supplement. Folic acid is mainly found in leafy vegetables, legumes and whole grains.
Vitamin C - Stress reliever
Vitamin C is a powerful antioxidant: it clears away harmful substances (free radicals) that can damage your brain cells. During prolonged stress, your body consumes extra vitamin C.
What does it do?
Vitamin C is needed for the production of neurotransmitters and supports your gut health. Since your gut and brain are closely connected (the ‘gut-brain axis’), this can indirectly affect your mood.
→ Practical for you: Eat fruit and vegetables daily: peppers, broccoli, citrus fruits, kiwi and strawberries are good sources. With a varied diet, supplements are usually not necessary.
Vitamin E - cell protector
Vitamin E protects the outside of your brain cells (the cell membranes) from damage. This makes it important for maintaining long-term cognitive function.
Relationship to mental health
The direct link with depression or anxiety is not as strong as with other vitamins. However, sufficient vitamin E can help maintain a sharp mind as we age.
→ Practical for you: you get enough vitamin E from nuts, seeds and vegetable oils. High-dose supplements are not recommended - always consult a doctor.
Vitamin A - Limited direct impact
Vitamin A is important for your eyes, skin and immune system. For mental health, it plays a smaller role. There is insufficient evidence that vitamin A directly helps depression or anxiety. Deficiency is rare in the Netherlands with a normal diet.
→ Practical for you: no action needed for your mental health. Just eat carrots, sweet potato, spinach or eggs regularly for your overall health.
Key minerals highlighted
Magnesium, the relaxation mineral
Magnesium is called ‘the natural sedative’ for a reason. It is involved in more than 300 processes in your body, including the functioning of your nervous system.
What does it do?
Magnesium helps your muscles and nerves relax. It is needed for the proper functioning of serotonin and dopamine. A deficiency disrupts communication between your brain and the rest of your body.
With deficiency, you may suffer from
Sleep problems, anxiety symptoms, panic attacks, muscle cramps, irritability, fatigue and feelings of depression. Deficiency is common because modern food contains less and less magnesium.
→ Practical for you: good sources: nuts (almonds, cashews), dark chocolate, whole grain products, leafy vegetables, avocado and bananas. For persistent stress or sleep problems, a magnesium supplement may help - consult your doctor.
Zinc - For mood and memory
Zinc is a trace element (you only need small amounts of it) that plays an important role in your hippocampus - the part of your brain involved in memory, orientation and stress regulation.
What does it do?
Zinc is involved in communication between brain cells and the metabolism of neurotransmitters. Research shows a clear link between low zinc levels and depression.
With deficiency, you may suffer from
Concentration problems, ‘fuzzy’ thinking, emotional instability, depressive feelings and anxiety symptoms.
→ Practical for you: Eat meat, fish, nuts, seeds, beans and whole grain products regularly. Vegetarians and vegans have an increased risk of deficiency. Oysters are the richest source, but you probably don't eat them daily.
Iron - Oxygen for your brain
Iron ensures that oxygen is transported through your blood to all your organs, including your brain. It is also involved in the construction of myelin, a protective layer around your nerves that ensures fast signal transmission.
With deficiency, you may suffer from
Fatigue, difficulty concentrating, dizziness, shortness of breath and depressive symptoms. Iron deficiency is often seen in people with ADHD and is common in women with heavy periods.
→ Practical for you: red meat, legumes and leafy vegetables contain iron. Combine vegetable iron with vitamin C (e.g. spinach with lemon juice) for better absorption. For fatigue: have your iron levels checked before supplementing.
Selenium - Protector of memory cells
Selenium is a trace element with strong antioxidant properties. It protects your brain cells from oxidative stress (free radical damage, similar to ‘rust’ at the cellular level).
Relationship to mental health
Low selenium levels are associated with dejection and an increased risk of cognitive decline. Patients with Alzheimer's disease often have lower levels of selenium in their blood.
→ Practical for you: One to two Brazil nuts a day is enough! Other sources: fish, meat, eggs and mushrooms. Do not take high doses of supplements - both deficiency and excess are harmful.
Iodine - For thyroid and clear thinking
Iodine is needed for the production of thyroid hormones. These hormones regulate your metabolism and affect your energy levels, mood and cognitive functions.
With deficiency, you may suffer from
Fatigue, sluggish thyroid, decreased concentration and sometimes depressive symptoms. In pregnant women, deficiency can lead to cognitive problems in the child.
→ Practical for you: use iodised table salt and eat fish or dairy products regularly. Seaweed is rich in iodine, but beware: too much iodine is not good either.
Calcium and copper - Indirect support
Calcium is involved in communication between nerve cells and helps absorb energy from food. Deficiency can lead to fatigue and irritability. Copper is required for the formation of myelin (the insulating layer around nerves). Both minerals do not have a strong direct link to depression or anxiety, but do support overall brain function.
→ Practical for you: with a varied diet, you usually get enough. Dairy, green vegetables and nuts are good sources.
Omega-3 fatty acids - the most important supplement
Although not a vitamin or mineral, omega-3 fatty acids deserve a special place. Of all dietary supplements, they have the strongest scientific evidence For effectiveness in depression.
What do they do?
Omega-3 fatty acids (especially EPA and DHA) are building blocks of your brain cells. They have anti-inflammatory properties and promote communication between neurons. A large study combining 33 studies concluded that omega-3 can be an effective complementary treatment for depression, especially when combined with regular treatment.
→ Practical for you: eat oily fish twice a week: salmon, mackerel, herring or sardines. Can't manage that? Consider an omega-3 supplement with at least 500 mg EPA + DHA. Plant-based alternatives (flaxseed, walnuts) provide less effective forms.
Finally, what can you do with this?
The science is clear: there is a strong relationship between nutrients and mental health. But that doesn't mean you should start swallowing boxes of supplements.
Three take-aways:
- Varied eating is the foundation. With a diet rich in vegetables, fruit, fish, nuts, legumes and whole grain products, you get most of the nutrients automatically.
- Supplements only help in case of deficiency. Without a deficiency, they usually have no effect. Exception: vitamin D in winter is recommended for almost everyone.
- In doubt? Get it checked. For prolonged fatigue, gloom or concentration problems, a blood test through your GP is a good first step.
Nutrition does not replace therapy, but it can be a valuable addition to your path to better mental well-being.
Disclaimer: This article is intended to be informative and does not replace medical or psychological advice. In case of mental complaints, it is wise to contact a GP or therapist. Always consult with a doctor before starting supplements, especially if you are on medication.
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