Vitamins and minerals for helping kick the blues?* Really?
Well yes! If you regularly feel down, this article might just change your life for the better…
There is more and more information about the possible link between mood swings, lows, and vitamins and micronutrients out there.* This is why I wanted to share my own experience.
The vitamins that lifted my moods.
I love Andrew Saul‘s work (Author, The Vitamin Cure and Orthomolecular Medicine for Everyone). According to him many low moods can be improved with nutrients.*
I can definitely relate to that. For over 15 years, I struggled with eating disorders and I was obviously malnourished. I suffered with different health issues caused by a lack of nutrients and minerals such as anaemia, amenorrhea, hair loss, etc. And I was always down. Feeling down was so common for me that I thought it was my normal state.
A few months after starting recovery, I noticed that my mood and feelings were much better than ever before. It was obvious that it was linked to the fact that I was re-nurturing my body and giving it everything it needed to work. This sensation was awesome. I discovered freedom and realized that happiness is fully accessible to all.
Niacin (also known as Vitamin B3).
Andrew Saul tells us that the micronutrient niacin can greatly help to improve lows. Apparently, 250 to 500 mg of niacin per day can lift your mood dramatically. (By the way, you should know it can also cause red flashes on the skin for people, so don’t be alarmed.) It seems that very sick people or under-nourished people need higher amounts of niacin to feel well. According to Andrew Saul, PhD, some people might actually be dependent on certain nutrients and they need more of this vitamin to feel and be ‘normal’ (and, incidentally, those people don’t seem to be affected by any red flashes at all).*
Vitamin B6 and B12.
In 2010, a report published in The American Journal of Clinical Nutrition showed a decreased risk for depression with greater intake of the micronutrients B6 and 12, from both food and supplements. Vitamin B6 is important for the breakdown of fats, carbs and proteins. It supports red blood cells, nerves, skin and hormone production. So don’t be afraid to take a quality multi-nutrient supplement. I take broad-spectrum micronutrients every day and I know they help me to stay well nourished and support my diet in giving my body what it needs to perform at its best. Just choose a high-quality supplement to ensure that you actually absorb the nutrients.*
Vitamin B12, mostly found in animal products, is also very important for our nervous system and can’t be created by the human body. Vegans and vegetarians generally need to take a supplement to meet their needs as this vitamin is pretty rare in a plant-based diet. But age, stress and medications are reducing the absorption of vitamin B12, so I would recommend that everyone boosts their B12 intake. Vegetable sources of B12 include kelp, brewers yeast and fermented foods such as tempeh, miso and sauerkraut. A high-quality supplement can be a great option if you are a vegetarian or vegan and are not eating these kinds of food regularly.*
Other nutrients that help to improve your mood.
- Vit C helps you make chemicals that improve your mood.
- Tryptophan, the amino acid found in dairy and nuts in general (cashews especially) improves mood levels as well.
You can find these nutrients in fresh foods but I always recommend people I am working with to take supplements in order to make sure they give their body everything it needs to perform at its best. Personally, I also take a daily multi-nutrient supplement that helps me get a broad-spectrum of vitamins and minerals on a daily basis.
Be aware that processed, canned or frozen foods are usually lacking the essential vitamins and nutrients you need. So eat a fresh, whole food diet and don’t be afraid to take a supplement to make sure your body gets everything it needs for a great mood, feelings & happiness!
If you are depressed or have a mental health diagnoses, please consult a doctor as soon as possible and do not try to handle your low feelings alone. Health coaches can also help and support you in making positive choices to support your health.
*The statements on this site have not been evaluated by the Food and Drug Administration (FDA). These products are not intended to diagnose, treat, cure or prevent any disease.