Written by Dr. Sanjana V.B Bhms,dbrm,cdn

Founder & medical director of siahmsr wellness.in

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Reviewed by SIAHMSR medical team.

  Vitamins & minerals for improving mental health

    Vitamins are essential micronutrients which have a crucial role in maintaining your mental health, cognitive [ thinking& understanding] powers, memory etc. Vitamin deficiencies may lead to various physical and mental health problems. Most of the vitamins are very potent antioxidants also, which can fight against free radicals and prevent oxidative stress induced degenerative changes  occurring in the vital organs of your body.

What are vitamins?

Vitamins are micronutrients that protect your body from infections and maintain health of all body systems involving in complex metabolic processes.

There are 13 essential vitamins that nutritionists divide into two groups: fat soluble and water soluble vitamins.

1.    Fat soluble vitamins

·        Vitamin A

·        Vitamin D

·        Vitamin E

·        Vitamin K

2 .Water soluble vitamins

1] Vitamin B Complex

·        B1 (thiamin)

·        B2 (riboflavin)

·        B3 (niacin)

·        B5 (pantothenic acid]

·        B6 (pyridoxine)

·        B7 (biotin)

·        B9 (folate [folic acid]

·        B12 (cobalamin) 

     2] Vitamin C

    Vitamins are essential nutrients which sustains your bodily and intellectual functions in the proper way. To get these essential nutrients for the body, you must choose foods from both animal and vegetable sources. Vitamin supplements are prescribed by physicians or healthcare providers in some risk groups and in conditions of excessive demand like pregnancy, old age, malnutrition etc.

Vitamins are closely connected with mental health, particularly  B-complex group of vitamins. The B-vitamins comprise a group of eight water soluble vitamins that are essential for many metabolic processes of the body and functions of heart, brain and nervous system.

Vitamin B1 [Thiamine] for functions of brain

Low vitamin B1 status is linked with poor mood. It is one of the water-soluble B vitamins which is very important for the functions of brain and heart. Thiamine is a coenzyme in many biological processes and metabolic reactions of the body.

It is essential for the pentose phosphate pathway, which is a necessary step in the formation of fatty acids, steroids, nucleic acids and neurotransmitters and other bioactive compounds vital for brain function.

Neurotransmitters are chemical messengers which help neurons to interact with each other. These neurotransmitters are important for the daily functions of your body. In case of any abnormalities in their production various nervous system disorders may occur.  Neurotransmitter defective production may lead to Parkison's diseases, Alzheimer's disease, Depression, Schizophrenia.

The major neurotransmitters include, glutamate, glycine, GABA, dopamine, acetylcholine, serotonin, nor- epinephrine. Dopamine & serotonin are implicated more in neurological and psychiatric disorders.

Thiamine is important for health of nerve cells of brain. It also contributes to the structure and function of cellular membranes, including neurons and neuroglia [nerve cells ].

Thiamin is involved in several basic cell functions and the breakdown of nutrients for energy, and thus deficiency can lead to various problems in the brain and heart as they need constant supply of energy.

Studies in animals suggest that a lack of thiamin may cause oxidative stress or the death of nerve cells, memory loss, formation of plaque, and reduced glucose metabolism, which are all risk factors for Alzheimer’s disease.

Thiamin deficiency can lead to neurological problems such as cognitive decline, loss of memory etc.

Wernicke-Korsakoff syndrome is a neurological problem occurring as a result of thiamine deficiency.

It is usually found in chronic alcoholics. Wernicke encephalopathy (WE) occurs early and presents with polyneuropathy, ataxia, paralysis of eye muscles, and gait abnormalities. If left untreated, it can eventually evolve into Korsakoff psychosis (KS) with signs of severe short-term amnesia or memory loss also.

The Recommended Dietary Allowance (RDA) for men is 1.2 mg daily, and for women is 1.1 mg daily. For pregnant and lactating women, the amount increases to 1.4 mg daily.

Sources of thiamine or vitamin B1 include fortified breakfast cereals, pork ,fish ,beans, lentils ,green peas, enriched cereals, breads, noodles, rice ,sunflower seeds & yogurt .

   In addition to B1,vitamin B-12 and other B   group vitamins also play  key roles in producing brain chemicals that affect mood and other brain functions. Low levels of B-12 and other B vitamins such as vitamin B-6 and folate may be linked to depression.

Vitamin B6 or pyridoxine for neurotransmitter production

The vitamin helps in the production of very important neurotransmitters, including serotonin and dopamine.

Vitamin B6 is very important in the production of neurotransmitters such as dopamine, serotonin, γ-aminobutyric acid (GABA), noradrenaline and the hormone melatonin .Therefore, even mild deficiency of this vitamin may result in disorder in sleep, behavior, and cardiovascular functions and a loss of hypothalamus-pituitary control over hormone excretion.

The deficiency  of vitamin B6 may also cause dementia [memory loss] and cognitive decline.

Vitamin B6 is important for children with neurodevelopmental disorders such as ADHD [ Attention deficit hyperactivity disorder] , Autism spectrum disorder etc.

Sources of vitamin B6 include beef liver, vegetables –green leafy vegetables ,raisins ,onion ,spinach ,watermelon ,tuna ,salmon ,fortified cereals ,chickpeas,  poultry,  fruits such as bananas, papayas, oranges, and cantaloupe.

The Recommended Dietary Allowance (RDA)- in men   1.3 mg& in women   1.7mg.

Vitamin B12 to prevent dementia & neurodegenerative brain changes 

It is also known as cobalamin, is a water-soluble essential vitamin that is derived chiefly from animal products. The sources of vitamin B12 include  meat, fish, dairy, and eggs. It is a vitamin very much important for the health of heart, red blood cells and brain.

Severe deficiency of this vitamin may cause neurological deficits or problems.

Vitamin B12  intake can delay the onset of signs of dementia or loss of memory, if it is taken in a regular interval as directed by physician before the onset of the first symptoms of dementia.

Supplementation with cobalamin enhances cerebral and cognitive functions in the elderly people.it helps in better memory, understanding and cognition .

Folates to prevent your mood swings & depression

When your folate level goes down  you can be at a higher risk of feeling depressed. Studies show that patients with depression have blood folate levels, which are, on an average, 25% lower than healthy controls [8].

It plays a key role in breaking down homocysteine, an amino acid that is harmful to the body if accumulated in its original form. High homocysteine levels have detrimental effects on heart and on brain.

Folate deficiency can cause cognitive decline [ reduced memory and comprehension ] in elderly. Some research has shown that a combination of vitamin B12 and folate can significantly improve cognitive performance and is superior to either folate or B12 administration alone. 

The sources of folates include green vegetables, citrus fruits, liver, beans and fortified foods

     Depression is comparatively low in people who consume traditional diet that tend to be high in vegetables, fruits, unprocessed grains, fish and seafood, and contain only modest amounts of lean meats and dairy.

Minerals for improving your mental wellness

It has been found that, nutrients of  your diet and meal pattern can have beneficial or adverse, immediate or long-term effects on your mental health. Dietary deficiencies of antioxidants and some crucial  nutrients in aging people may cause brain diseases.  This may be resulting from failure for protective mechanism against free radicals by the antioxidants  that you should get from the diet you consume.

A few important minerals essential for mental health are listed here:

 Chromium

Many studies on the association of chromium in humans depression have been recorded. Eat more oranges ,grapes to include chromium into your diet and prevent depression.

 Iodine

Iodine plays an important role in mental health. The iodine provided by the thyroid hormone ensures the energy metabolism of the cerebral cells. During pregnancy, the dietary reduction of iodine induces severe cerebral dysfunction, eventually leading to cretinism in children.

Iron : 

Iron is necessary for oxygenation of cells and to produce energy in the cerebral brain (through cytochrome oxidase), and for the synthesis of neurotransmitters and myelin.

Iron deficiency is found in children with attention-deficit/hyperactivity disorder. Iron concentrations in the umbilical artery are critical during the development of the foetus, and in relation with the IQ in the child; 

Iron deficiency in children is associated with disturbance in the development of cognitive functions. 

For better mental health, cognition, concentration, focus and skills in your children include more green leafy vegetables and fruits in the regular diet which are rich sources of iron and many vital nutrients.

 Lithium:

The therapeutic use of lithium also includes its usage as an augmenting agent in depression, mood disorders, aggression, impulse control disorder, eating disorders, ADDs, and in certain subsets of alcoholism.

Selenium:

Studies show that low selenium intake is associated with lowered mood status[4]. Intervention studies with selenium  reveal that it improves mood and diminishes anxiety. Selenium deficiency may increase the chance of feeling depressed and other negative mood states. Good sources of selenium include Brazil nuts, seeds, whole meal bread, meat and fish

 Zinc:

Studies have shown that zinc levels are lower in those with clinical depression.

Furthermore, intervention research shows that oral zinc can influence the effectiveness of antidepressant therapy. Zinc also protects the brain cells against the potential damage caused by free radicals.

zinc also boosts immunity.

Good sources of zinc are, oysters, crabs, lobster, beans, nuts, whole grains and dairy products.

Role of essential nutrients in the mental health of old people

  Old age is associated with low nutritional status and lowered immunity. It makes them predisposed to many infections and difficulty in recovering from infections. Lowering of essential nutrients in diet  also accelerate the degenerative changes in brain and other organs. Vitamin supplementation is recommended after assessing the deficiencies with lab tests under the guidance and direction of a physician or health care provider.

     Old age requires vitamins like vitamin D, B6, B12 for fighting with age related degenerative changes. Include more vegetables and fruits in your diet .Along with vitamins and minerals described here omega fatty acids also have very important role in the brain health of all age groups.

For further details about omega fatty  acids read more  - Omega fatty acids

Try to meet the need of nutrients from natural sources like foods, vitamin fortified foods and take supplements if it is directed by your consulting physician , based on criteria of deficiency of particular nutrients.

References

1)    https://www.nia.nih.gov/health/dietary-supplements-older-adults  
2)     https://www.bmj.com/content/369/bmj.m2511
3)    https://pubmed.ncbi.nlm.nih.gov/12559660/  
4)    https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2738337/
5)    https://pubmed.ncbi.nlm.nih.gov/17066209/  
6)    https://pubmed.ncbi.nlm.nih.gov/12509066/   
7)    https://pubmed.ncbi.nlm.nih.gov/16491668/  

8]   Physiology, Neurotransmitters - StatPearls - NCBI Bookshelf