5 Micronutrients That Affect Your Mood
Did you know that there are several micronutrients that are essential for mood and brain health, including vitamins and minerals such as magnesium, zinc, B vitamins, and omega-3 fatty acids?
Micronutrients are essential for our body's overall health and wellbeing, and their deficiency can significantly impact our mood and brain health.
These vital nutrients include vitamins and minerals, which are needed in small amounts but play a crucial role in our body's functioning.
Studies have shown that deficiencies in these micronutrients can lead to mood disorders such as depression and anxiety, as well as other cognitive problems such as brain fog and memory loss.
For example, a deficiency in magnesium can lead to symptoms such as irritability, anxiety, and depression, while a deficiency in vitamin B12 can lead to cognitive impairment and memory loss.
At HHC+ our provider’s screen members for the following nutrient deficiencies:
Vitamin D deficiency
Vitamin D is known as the sunshine vitamin as it is produced by our skin when exposed to sunlight. However, many people, especially those living in colder climates or with limited outdoor exposure, may not get enough of this vital nutrient. A deficiency in vitamin D has been linked to several mood disorders, including depression and anxiety. Research suggests that vitamin D supplementation can help improve mood and reduce symptoms of depression.
Iron deficiency
Iron is an essential mineral needed for the production of hemoglobin, a protein in red blood cells that carries oxygen to our body's tissues. Iron deficiency can cause anemia, which can lead to fatigue, weakness, and difficulty concentrating. Studies have shown that iron deficiency can also affect mood and cognitive function, with symptoms such as depression, irritability, and decreased mental alertness.
Magnesium deficiency
Magnesium is a mineral that is essential for the proper functioning of our nervous system, and it is involved in more than 300 biochemical reactions in our body. A deficiency in magnesium can cause several symptoms, including fatigue, muscle weakness, and irritability. Studies have shown that magnesium supplementation can help reduce symptoms of depression, anxiety, and stress.
Zinc deficiency
Zinc is a mineral that is important for immune function, wound healing, and DNA synthesis. A deficiency in zinc has been linked to several neurological disorders, including depression and anxiety. Research suggests that zinc supplementation can help reduce symptoms of depression and improve overall mood.
B vitamins deficiency
B vitamins, including folate, B6, and B12, play an essential role in the functioning of our nervous system. A deficiency in these vitamins can cause several symptoms, including fatigue, irritability, and poor memory. Studies have shown that B vitamin supplementation can help reduce symptoms of depression and improve cognitive function.
Our team of holistic providers can help you test for deficiencies, understand the cause of those deficiencies, and put a plan in place to ensure you are getting the amount of the micronutrients you need for optimal health and mood.
There are several reasons why micronutrient deficiencies can occur such as inadequate nutrient intake, poor absorption, medications, chronic disease and alcohol and drug use.
Inadequate nutrient intake — A diet that is low in nutrient-rich foods such as fruits, vegetables, whole grains, lean proteins, and dairy products can lead to micronutrient deficiencies. A diet that is high in processed foods, sugar, and unhealthy fats may lack the essential nutrients the body needs for optimal health.
Poor absorption — Some medical conditions such as celiac disease, Crohn's disease, and other digestive disorders can impair the body's ability to absorb nutrients from food.
Increased nutrient requirements — Certain life stages, such as pregnancy and lactation, require higher nutrient intake, and a deficiency can occur if the body's increased demands are not met.
Medication interactions — Some medications can interfere with nutrient absorption or increase nutrient requirements. For example, long-term use of proton pump inhibitors (PPIs) can reduce the absorption of vitamin B12.
Chronic diseases — Certain chronic diseases, such as cancer, kidney disease, and heart disease, can increase nutrient requirements or impair nutrient absorption, leading to micronutrient deficiencies.
Alcohol and drug use — Alcohol and drug use can lead to poor dietary choices, reduced nutrient absorption, and increased nutrient excretion, leading to micronutrient deficiencies.
A balanced diet is the best source of these vital nutrients, but supplementation may be necessary in cases with deficiencies.
Depending on the underlying cause, micronutrient deficiencies can be prevented or treated with dietary changes, supplements, or other interventions. Our providers can help you identify and manage micronutrient deficiencies to optimize your overall health and wellbeing.
Micronutrient deficiencies can significantly impact our mood and brain health. Foods such as leafy greens, nuts, whole grains, and fatty fish are all good sources of the micronutrients our brain needs to function optimally.
If you are experiencing symptoms of depression, anxiety, or cognitive impairment, it is essential to speak to your healthcare provider to rule out any underlying medical conditions and discuss the potential benefits of micronutrient supplementation.
Curious to know if you have micronutrient deficiencies? Click here to schedule a blood draw. Don’t live locally? We can drop ship a kit to you.