Most people are unaware of vitamin C’s key role in mental health and mood. According to a large population study that is published in Frontiers in Nutrition, having higher levels of vitamin Cin the blood is linked to a lower risk of depression. The official dietary recommendations for vitamin C only focus on preventing the potentially lethal deficiency disease called scurvy, and things like stress, ageing, stimulant use, overweight, infections, and chronic illnesses can increase your need for the nutrient.

A plant-based diet often lacks important amino acids, vitamins, minerals, and fatty acids. A large population study published in Food Frontiers shows that vegetarians who consume plant-based meat substitutes have a 42 percent higher risk of developing depression. They also have higher blood pressure and a tendency toward chronic inflammation.

Although depression can have many different causes, new research suggests that CoQ10 supplementation may help alleviate symptoms when used alongside standard treatment. This is highlighted in a recent meta-analysis published in the Journal of Clinical Psychopharmacology. The authors describe how CoQ10 plays a dual role: it is essential for cellular energy production and also functions as a powerful antioxidant that protects nerve cells and other tissues from damage caused by oxidative stress. It is important to choose a CoQ10 supplement of documented quality with high bioavailability.

Depression is often caused by brain inflammation, and it looks as if high-dosed supplementation with EPA, a type of omega-3 fatty acids found in fish oil, may help as it reduces depression in patients with elevated inflammation markers in the blood. This was shown in a study that is published in The Journal of Clinical Psychiatry.

Several studies have revealed that B vitaminsstrengthen the nervous system and reduce symptoms of stress. However, very few studies have looked at how the individual B vitamins work. A new placebo-controlled study that is published in the science journal, Human Psychopharmacology, appears to show that high-dosed vitamin B6 boosts the body’s formation of a certain neurotransmitter that blocks the exchange of undesirable impulses between brain cells, and this has a calming effect. In addition, vitamin B6 seems to reduce symptoms of depression.

Depression is one of the largest health burdens worldwide. Although depression can be caused by a number of different things, a new Taiwanese study published in Nutrients suggests that having high blood levels of magnesium is linked to fewer signs of depression. The scientists describe how magnesium supports different enzymatic processes that are involved in the nervous system, the hormone system, and in brain receptors with a key role in depression. Unfortunately, there are things that deplete our magnesium levels such as stress, poor diets, and the use of different types of medicine. To make matters worse, having less magnesium impairs our ability to utilize vitamin D that is important for our mood.

Magnesium is one of the minerals we need in the greatest amounts, as it is incorporated into bones and involved in several hundred enzymatic processes that are essential for overall mental and physical health. Magnesium deficiency is very widespread, and because it cannot be detected using standard blood tests, the problem often goes unnoticed. This is highlighted in a review article in which researchers refer to studies showing that magnesium supplementation may be relevant for depression, insomnia, neuropathy, migraine, diabetes, high blood pressure, and several other conditions.

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.

After a COVID-19 infection many people experience chronic symptoms such as fatigue, muscle pain, depression, and sleep disturbances. According to a study that is published in Clinical and Experimental Medicine, supplementing with Q10and alpha-lipoic acid may help against tiredness and certain other symptoms. The authors describe how Q10 and alpha-lipoic acid support the cellular energy turnover in different ways and serve as antioxidants that protect cells against oxidative stress and cellular damage.

Red meat (from four-legged animals) contains complete proteins, vitamin B12, iron, zinc, selenium, choline, and other nutrients that can be difficult to obtain in sufficient amounts from a plant-based diet. According to a population-based study published in Scientific Reports, red meat plays a role in supporting brain health and preventing depression.

- which lowers your stress threshold and threatens your health

Stress and magnesium deficiency are widespread problems in the general population. It’s a vicious cycle that increases the risk of fatigue, headaches, constipation, nervousness, insomnia, infections, depression, metabolic syndrome, and a number of physical and mental diseases. In a review article that is published in Nutrients, the authors look closer at magnesium’s key role in the body’s physiological stress response. They also address the fact that stress increases the need for magnesium. Moreover, nutrient-depleted soil, unhealthy diets, too much coffee, alcohol, and calcium plus certain types of medicine, intensive sport, menopause, and ageing increase the need for magnesium even more.

Patients with chronic kidney disease (CKD) have an increased risk of both vitamin D deficiency and developing depression. According to a population study published in Frontiers in Nutrition, maintaining optimal vitamin D levels in the blood may reduce the risk of severe depression in these patients.

Depression affects more and more people and causes symptoms such as chronic low mood, fatigue, and sleep disturbances. The risk increases during the winter months, and untreated depression is one of the leading causes of suicide. Since many people experience side effects from antidepressant medication, researchers have begun to focus a lot more on the role of diet. According to a review published in Clinical Nutrition, widespread deficiencies of vitamin D and omega-3 fatty acids increase the risk of depression. In the review, the researchers explain how vitamin D and omega-3 fatty acids affect the nervous system and mood. In addition, both nutrients counteract chronic inflammation in the brain, which in itself increases the risk of depression and other neurological disorders.

Depression is a growing global problem. The role of diet is often overlooked, and according to a large U.S. population study published in Frontiers in Nutrition, magnesium deficiency appears to increase the risk. The authors note that magnesium’s antidepressant effect is linked to multiple mechanisms that support the nervous system and mood. Magnesium is also important for digestion and gut microbiota, and disturbances in the gut-brain axis can contribute to depression-like conditions. Magnesium deficiency is widespread due to unbalanced diets and ultra-processed foods. In addition, stress, insulin resistance, excessive calcium intake, and certain medications can increase the body’s requirement for magnesium.