Micronutrients and Mental Health
Did you know that certain vitamins and minerals can play a role in how you feel? The role of micronutrients in brain function and mood regulation is well-established. Deficiencies in certain vitamins and minerals can contribute to the development or exacerbation of depressive and anxious symptoms.
Most notably, deficiencies in vitamins like B vitamins (especially B12, B6, and folate), vitamin D, and minerals like iron, magnesium, zinc, and selenium have been linked to an increased risk or severity of mood disorders (Young et al., 2019).
Many micronutrients are essential cofactors for enzymes involved in the synthesis of neurotransmitters, the chemical messengers that transmit signals between nerve cells in the brain. Neurotransmitters are the same chemical messengers that modern-day mental health medications may target. In addition, some micronutrients, such as vitamin D and certain antioxidants, have anti-inflammatory properties. Chronic inflammation is increasingly recognized as a factor in mental health disorders.
Have you ever heard the saying “the gut is the second brain?” The gut and brain communicate bidirectionally through the gut-brain axis. Gut health, influenced by diet and potentially certain micronutrients (like prebiotics that support beneficial gut bacteria which produce some neurotransmitters), can impact mood and mental well-being.
For individuals interested in a holistic and bio-individualized approach to supporting their mental health and mood regulation, exploring their micronutrient status through appropriate testing could be a valuable initial step. Understanding and addressing any underlying imbalances in essential vitamins and minerals may offer a foundational and physiologically aligned way to support optimal brain function and emotional well-being.
There are many things can contribute to having low levels of critical micronutrients. These can include but are not limited to: modern dietary patterns, agriculture and food production, certain medications, inadequate sunlight exposure, and even genetic factors. Here are some great starting points for noticing if you might be vulnerable to micronutrient deficiency.
Consider your place of residence. For those of us living in the Northern Hemisphere, sunlight exposure may be sub-optimal. Getting your vitamin D levels tested is often recommended.
If you’re an individual who is taking an oral contraceptive, consider that these medications often deplete many key micronutrients in the body. These are B vitamins, Vitamin C, Vitamin E, Magnesium, and Zinc among others.
Certain genetic factors such as MTHFR (methylenetetrahydrofolate reductase) mutations can affect mental health through their impact on folate metabolism, a crucial biochemical pathway involved in several processes vital for brain function and mood regulation. Research has explored associations between MTHFR mutations and an increased risk or severity of various mental health conditions. Importantly, while research suggests possible links to various mental health conditions, the relationship is complex, and other factors play significant roles. Many have found significant regulation in mood and mental health by taking the appropriate methylated micronutrients. If this is interesting to you, you can ask your doctor and it can be identified through a simple blood test.
Diet and nutrition do play a role! Micronutrients are fundamental to the intricate biochemical processes that underpin brain function and mood regulation. Ensuring adequate intake through a balanced diet is a vital component of overall well-being, including mental health. Whole-food sources of micronutrients are preferred, but there are many ways to supplement your intake if this feels unavailable to you due to dietary preferences, food access issues, or something else.
I believe in viewing the body as an intricate, interconnected system. Mental health isn't isolated; it's deeply interdependent with our physical state, whether we're experiencing wellness or disease. They constantly influence one another. It’s exciting to notice a notable shift towards recognizing the profound impact of micronutrients on our mental state, moving beyond traditional focuses to incorporate these essential elements of nutrition.
Please note: I am not a medical doctor, and the information shared here is intended for educational purposes only, highlighting the interconnectedness of our physical and mental well-being. It is not a substitute for professional medical advice. Please consult your primary care provider about your nutritional needs.
Emily Hodge, MSW, SWLC
References
5 essential nutrients commonly depleted by the pill | Nutri Advanced. (n.d.). Nutri Advanced. https://www.nutriadvanced.co.uk/news/5-essential-nutrients-commonly-depleted-by-the-pill/#:~:text=Vitamin%20B6%20can%20be%20supplemented,women%20taking%20combined%20oral%20contraceptives.
Professional, C. C. M. (2025, March 19). Gut microbiome. Cleveland Clinic. https://my.clevelandclinic.org/health/body/25201-gut-microbiome
Young, L. M., Pipingas, A., White, D. J., Gauci, S., & Scholey, A. (2019). A Systematic Review and Meta-Analysis of B Vitamin Supplementation on Depressive Symptoms, Anxiety, and Stress: Effects on Healthy and ‘At-Risk’ individuals. Nutrients, 11(9), 2232. https://doi.org/10.3390/nu11092232