Nutrients in the diet play an important role in energy levels and mental health. For example, chromium and selenium have a beneficial influence on blood sugar, the nervous system, and inflammatory processes, which are linked to fatigue, mood swings, psychiatric disorders, and poorer prognoses. This is highlighted in a review article published in the Journal of Clinical Psychopharmacology. According to the researchers, supplementation with chromium and selenium therefore has a potential role in the prevention and treatment of various mental disorders.

Vitamin B3, found in protein-rich foods, is important for energy metabolism, circulation, and protection of nerve cells. Getting enough vitamin B3, combined with drinking green tea that contains a specific antioxidant, appears to provide additional protection for nerve cells. This suggests that the combination of vitamin B3 and green tea may protect against the development of Alzheimer’s disease through synergistic effects, according to a study published in GeroScience.

Lead is found in exhaust fumes, paint, batteries, ceramics, contaminated soil, contaminated food, and many other sources. We are all exposed to lead to some degree, and this environmental toxin accumulates in the body over time. Lead is primarily considered a neurotoxin, and symptoms of lead poisoning vary depending on the level of exposure. Lead seems to affect the gut microbiota as well as the body’s zinc utilization, which is important for cellular DNA and hundreds of enzymatic processes. Therefore, lead exposure can increase the need for zinc. This is reported in both an older article published in Journal of Trace Elements in Medicine and Biology and a more recent one published in Toxicology Letters.

Pregnant and breastfeeding women have an increased requirement for vitamin C, which is important both for the development of the fetus and as an antioxidant that protects cells and tissues against damage caused by oxidative stress. There are strong indications that the recommended intake for vitamin C is too low. In addition, pregnant and breastfeeding women who smoke may have an even greater need, according to a population study published in Nutrition Research.

Obesity is an increasing health problem, which also raises the risk of asthma. In addition, it can be challenging to treat overweight asthma patients with conventional therapies, and that increases the risk of hospitalization. According to a population study published in Respiratory Medicine, omega-3 fatty acids - primarily found in fatty fish and fish oil supplements - may have a positive effect on conventional asthma therapies. The researchers believe this is due to the two biologically active forms of omega-3 in fish oil, EPA and DHA, which help regulate inflammation and other metabolic processes.

During infections and trauma, the body triggers a series of inflammatory processes, which are also associated with cascades of free radicals and the risk of oxidative stress. In such cases, the trace element selenium plays a crucial role: partly as a component of the immune system and in regulating inflammatory processes, and partly as a powerful antioxidant that counteracts damage to cells and tissues caused by free radicals. Evidence also suggests that selenium deficiency increases the risk of complications or severe outcomes from influenza, COVID-19, and other infections. The same applies to blood clots and physical trauma. Conversely, early selenium supplementation can reduce complications, shorten hospital stays, and lower overall mortality, as highlighted in a recent review article published in Antioxidants.

The skin requires a range of nutrients for growth and protection against local infections and injuries. Evidence suggests, however, that patients with inflammatory skin diseases such as psoriasis, atopic eczema, and patchy hair loss often have deficiencies in minerals like zinc, selenium, and iron. Elevated levels of copper, which should be balanced with zinc, have also been observed, and these findings are reported in a new meta-analysis published in Nutrition Reviews.

As the population ages, the number of people experiencing cognitive decline of varying degrees is also on the rise. Diet and lifestyle play a major role in brain function, and higher vitamin C intake has been associated with better cognitive performance in older adults. Evidence also suggests that smokers may benefit the most, according to a study published in Frontiers in Nutrition.

Age-related muscle loss, also known as sarcopenia, is characterized by a progressive decline in muscle mass, which increases the risk of various diseases and premature death. Evidence suggests that active vitamin D regulates muscle protein synthesis and thereby helps prevent sarcopenia, particularly in people with prediabetes. This is reported in a Japanese placebo-controlled study published in Metabolism.

- and supplements strengthen their immune system

Zinc is crucial for the immune system on multiple fronts. Animal-based foods such as meat and eggs are the best sources, as zinc from plant-based sources is less readily absorbed. As a result, vegetarians and vegans often have insufficient zinc intake. On the other hand, zinc supplementation can enhance the production of interferon and other components of the immune system, which are particularly important for defending against viral infections. This is highlighted in a study published in Clinical Nutrition. It is also important to note that aging and certain medications can increase the risk of zinc deficiency.

Experiencing an excess of negative emotions such as anxiety, anger, sadness, and worry is also referred to as neuroticism. Research indicates that neuroticism is associated with low levels of the omega-3 fatty acid DHA, which over time may increase the risk of vascular dementia. This emerges from a large population study, where the authors highlight the particular importance of omega-3 fatty acids for the brain, nervous system, and circulatory system. Overall, ensuring adequate omega-3 intake appears beneficial for both mood and cognitive function.