worried about your mental health? be mindful of these 7 nutrient deficiencies
According to the Canadian Mental Health Association, 1 in 5 people in Canada experience mental health issues or illness, and by age 40, about 50% of the population will have or have had a mental illness. It’s no secret that mental health is a huge issue not only in Canada but globally, having a significant impact on the quality of our lives, from our careers and relationships to even our physical health.
There are SO many factors that influence mental health (I don’t want to downplay how complex mental health issues can be; I recognize that there is so much more to it than simply eating healthy, not to mention concerns surrounding access to nutritious food and how that can also contribute to mental issues). While nutrition isn’t the sole influence on mental health, it still deserves to be part of the conversation and can be a powerful tool in promoting well-being.
In this blog post, I’ll share 7 nutrient deficiencies that can contribute to mental health issues, where to get these nutrients, and the daily requirements for (most) adult women.
Disclaimer: The information contained in this blog post isn't intended to diagnose, treat, or cure any medical condition. Please reach out to your main healthcare provider if you have any questions about a health condition.
THE CONNECTION BETWEEN NUTRITION & MENTAL HEALTH
Before I get into some nutrient deficiencies to be mindful of for mental health, I want to briefly explain why nutrition and mental health are so closely linked. When we think of eating healthy, we usually think of our muscles, gut, heart, etc., but our brains are also hugely affected by what we eat, which influences everything from our mental state to our concentration and focus, etc.
Our gut (specifically our microbiome) and brain are linked through the microbiome-gut-brain axis and have a bi-directional relationship: our gut health can influence our brain, and our brain can also influence our gut health (ever felt 'butterflies' in your stomach or had a 'gut' feeling about something? That’s the gut-brain connection). Many neurotransmitters that influence our mood, mental state, and cognitive function are produced in the gut. For example, 90% of serotonin (the body’s ‘feel good’ chemical) is produced in the gut. Plus, when our gut health is off, we can experience absorption issues, leading to deficiencies in the key vitamins, minerals, and other nutrients required for optimal cognitive function. Deficiencies in these nutrients (whether because of gut issues or a lack of proper nutrition) can lead to cognitive problems, like poor concentration, brain fog and even mood disorders like anxiety and depression.
From omega-3 fatty acids to iodine, here are 7 nutrient deficiencies to be mindful of for optimal mental health…
7 NUTRIENT DEFICIENCIES TO BE MINDFUL OF IF YOU’RE WORRIED ABOUT YOUR MENTAL HEALTH
NOTE: The daily intakes listed below are Health Canada’s daily recommendations for adult women, excluding those who are pregnant or breastfeeding. Always check with your main-healthcare provider before taking a new supplement.
1. OMEGA-3 FATTY ACIDS
These essential fatty acids are found in high concentrations in the brain and are crucial for the development and maintenance of neural pathways. Omega-3 fatty acids have been associated with a reduced risk of depression and other mental health disorders.
Where to get it: Animal sources of omega-3 fatty acids (fatty fish like salmon, mackerel, etc.) contain EPA and DHA, which are the bioactive forms that your body needs. On the other hand, plant sources like flaxseeds, chia seeds, and walnuts contain ALA, which the body converts to EPA and then DHA. And this conversion can be slow/limited, depending on your genes. Algae and seaweed (smaller amounts in the latter) are the only sources of plant-based EPA & DHA omega-3 fatty acids, so women following a plant-based diet might want to consider taking an algae oil supplement.
Daily requirements: ~ 250–500 mg (EPA & DHA combined)
2. VITAMIN D
The 'sunshine vitamin', vitamin D, plays a role in the synthesis of neurotransmitters like serotonin, and deficiencies can increase the risk of depression and other mood disorders. For us Canadians, this is something we need to be extra mindful of in the winter months, and many people affected by Seasonal Affective Disorder (SAD) are low in vitamin D.
Where to get it: While some foods contain small amounts of vitamin D (fatty fish, egg yolks, cheese, beef liver, mushrooms, etc.), the best source is the sun! ~ 30 minutes of sun exposure daily and taking a supplement from the fall to spring should do the trick.
Daily requirements: ~600-800 IU per day (note: avoid exceeding the daily upper limit of 4,000 IU per day, as consuming too much vitamin D can do more harm than good)
3. B VITAMINS (B6, B9, B12)
B vitamins play a role in the production of neurotransmitters like serotonin, dopamine, and norepinephrine. Deficiencies in B vitamins, particularly B12 and B9 (folate), have been associated with symptoms of depression and other mood disorders.
Where to get it: Poultry, beef, fish, legumes, eggs, dairy products, leafy greens and whole grains
Daily requirements:
B6: 1.3 mg
B9: 400 mcg
B12: 2.6 mcg
4. ZINC
Zinc is involved in the regulation of neurotransmitters and has been linked to mood disorders, and a deficiency may contribute to symptoms of depression and anxiety.
Where to get it: Eat red meat, poultry, seafood, whole grains, eggs, dairy products
Daily requirements: 8 mg
5. IRON
Iron is crucial for oxygen transport in the blood, including the brain. Iron deficiency anaemia may lead to anxiety, fatigue, weakness, and cognitive impairment, which can affect mental well-being. Heavy menstrual bleeding and intense exercise are two factors that contribute to low iron levels, so active women need to be especially mindful of this mineral. Personally, I experienced high levels of anxiety when I was anaemic, despite not having a specific reason to feel anxious, and I feel SO much calmer since getting my levels up.
Note: In Western medicine, a ferritin level of 12-20 ug/L indicates possible iron deficiency. However, there is a big difference between ‘normal’ and optimal, and you might still experience adverse symptoms even if you’re not technically deficient. Many naturopathic doctors recommend women aim to have ferritin levels closer to 75-100 ug/L for optimal health.
Where to get it: Beef, spinach, pumpkin seeds, lentils and apricots (note: too much iron can be toxic, so always get lab work done before taking a supplement)
Daily requirements: 18 mg per day (depending on your current blood levels)
6. MAGNESIUM
Magnesium plays a role in neurotransmitter function and has been linked to anxiety and depression. Magnesium and stress are also closely linked: when we’re stressed we use up more vital minerals like magnesium, while magnesium deficiency can cause us to feel more anxious
Where to get it: Legumes, nuts, seeds, whole grains, leafy greens and dark chocolate. And for the best sleep of your life, try taking Natural Calm Magnesium Powder before bed!
Daily requirements: 310-320 mg
7. IODINE
Iodine is essential for thyroid function, and thyroid imbalances can influence mood and energy levels. Severe iodine deficiency can lead to hypothyroidism, which may contribute to depression. While we don’t need a ton of iodine, it’s important that we meet our daily requirements to support mental health.
Where to get it: Dairy products, iodized salt, seafood, and seaweed (a liquid kelp extract supplement can be a good option for women who follow a plant-based or dairy-free diet).
Daily requirements: 150 mcg
WORKPLACE WELLNESS SEMINAR
I teach all of this (and much more) in my workplace wellness seminar, The Gut-Brain Axis: Supporting Mental Health Through Nutrition
All of my seminars are:
Offered both virtually and in person (within the GTA)
~30 minutes in length, followed by a 15-minute Q&A period
Engaging, science-based and packed with tangible and easy-to-implement tips
Accessible to all and size inclusive (read: no diet culture or extreme wellness trends!)
Interested in scheduling an MMN seminar for your organisation? Book a free discovery call here.
