Can Vitamins Help Improve One’s Mental Health?

Mental health is a common problem for most people and is usually associated with symptoms of anxiety and depression. The best and most effective way to boost your mental health is by taking vitamin b12 supplement and natural supplements. Although one can get these benefits by eating food rich in vitamins, supplements are more appropriate for individuals suffering from chronic health issues.
Below are some advanced versions of classic vitamins which have been proven to have mood-boosting properties and help with mental health.

Omega 3 Fatty Acids

According to the National Institute of Health, Omega 3 fatty acids aid with cognitive functioning, cardiovascular health, cancer prevention and neurodevelopment in children. Besides that, these supplements have been found to have mood boosting properties. The two types of Omega 3 fatty acids, EPA and DHA, influence neurotransmitter function and aid with cell membrane fluidity. Additionally, research shows that EPA improves Depression Scores.

B Vitamins

A recent study has shown that B Vitamins, including vitamin B12 and B9, are essential for maintaining optimal mental health. Findings show that these vitamins can help alleviate symptoms of depressed mood, alcohol abuse, cognitive impairment and schizophrenia.
When taking vitamin B9 for folate deficiency, it is advisable to look for the active form. This is more effective since it is more probable to cross the blood-brain barrier. It is also crucial to ensure that you do not get Vitamin B12 deficiency when using folate acids as this can cause fatigue and mood changes.


Magnesium is a nutrient that can be found in kale, spinach, yogurt, almonds and pumpkin seeds. Magnesium plays important roles in our bodies including muscle contraction, nerve transmission, cell and bone development, nerve transmission, energy production and nutrient


Various studies have shown that decreased magnesium levels is likely to increase the cortisol and adrenaline levels which are caused by stress. Its effects on the neuronal cell membrane fluidity make it crucial for moderating depression.

S-adenosylmethionine (SAMe)

SAMe is a chemical made naturally in the body and is concentrated in the brain and liver. It boosts the production of neurotransmitters that are involved in mood regulation. A 2010 study showed that when SAMe supplements were used with antidepressants, the depressive symptoms improved. When used on their own, the supplements work best as older tricyclic antidepressants.
Although combining SAMe with antidepressants is safe, in some instances, it may lead to serotonin syndrome which causes anxiety, agitation, confusion, nausea, and vomiting. SAMe in itself can trigger mania and hypomania in people suffering from bipolar disorder.


Probiotics are living microorganisms and bacteria that aid in relieving digestive disorders. Besides that, probiotics play an important role in mental health as it influences the production of neurotransmitters and depression. Research suggests that there is a bidirectional relationship between the brain and the gut.


Zinc is a crucial element that helps with the regulation of many synaptic processes, and its deficiency is linked with mental illness. A 2017 study found that using Zinc supplements was effective for treating depression.


Being a precursor for serotonin, Tryptophan is a crucial amino acid that helps in the production of neurotransmitters. Tryptophan deficiency leads to insufficient production of neurotransmitters which help with depression.
These supplements are effective for treating mental health issues like anxiety and depression as well as other conditions like mood swings which is related to premenstrual dysphoric disorder (PMDD). Alternatively, you can take foods rich in Tryptophan such as nuts, eggs, cheese, tofu and salmon.

The above natural supplements will play vital roles in enhancing your mental health and boosting your mood. Although they are effective when taken as single supplements, it is highly recommendable to consume healthy diets that are rich in these vitamins. With time, you will realize that your mood will start to improve and your symptom relief will get a boost.

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