Stress, Anxiety & Depression Vitamins Help

low-mood-stress-anxiety-depression-vitamins-help

Your immune system, including your brain, regulates, controls and modifies your mood and emotions, your mental health as a whole.

Here I put forward eight of the best vitamins that can help combat low energy, mood, agitation, stress, anxiety and depression.

I will explain what each vitamin does, which ones your body produces naturally and which of them may need supplementing via diet or supplements.

You’ll also discover a wide range of the best food sources that can easily incorporate into you and your family’s daily diet.

Below I have highlighted the significant bits for you, just in case your schedule is tight.

Click the link you want to start with, or by all means, continue.

2020-was-a-year-filled-with-fear-noise-and-confusion Be Prepared for Whatever 2021 Might Bring

Specific vitamins and mineral supplements can affect mood and our ability to cope with stress.

Vitamins can have a dramatic impact in alleviating and treating the symptoms of low mood, anxiety and depression.

Being informed about the vitamins and the correct amounts your body needs is essential.

Vitamins help regulate, control and assist in looking after you and your overall mental health.

2020 was an exceptionally tough year for everyone, and 2021 looks like it isn’t going to be much easier. There are many changes afoot.

Looking after your mental health has got to be one of your top priorities.

Vitamin C (ascorbic acid)

Vitamin C is a significant player in supporting your immune system and helps protect the body from stress, reducing stress’s physical and psychological effects.

Vitamin C is also an essential element needed in the neurotransmitter’s serotonin and norepinephrine manufacturing process.

These chemicals produced in your brain are responsible for anxiety and communication between nerve cells.

Scientists have found that a notable reduction in neurotransmitters’ manufacture occurs when there is a deficiency or meagre amounts of vitamin C present in the bloodstream.

Scientists have also noted that people who have high vitamin C levels in their blood did not show the predicted signs of mental and physical stress levels.

They also observed that people with higher vitamin C levels tend to bounce back more quickly and easily from challenging and stressful situations than those with lower vitamin C levels.

Best Food Source

Vitamin C Sunshine In A Glass
Juicing is a great way to add more Vitamin C to your diet.
  • Fruit Juices (especially citrus)
  • Fruit
  • Potatoes
  • Broccoli
  • Bell Peppers
  • Spinach
  • Strawberries
  • Tomatoes
  • Brussels Sprouts

Vitamin D3 (cholecalciferol-alfa-calciol)

Vitamin D3 is another major player when it comes to supporting your immune system, regulating your mood and emotions, as well as brain and nerve health.

Scientific studies have time after time linked low vitamin D levels and depression.

Evidence strongly suggests that taking vitamin D supplements may help treat stress, anxiety and depression.

Vitamin D3, also known as “the Sunshine Vitamin, ” can be produced naturally by your body with the sun’s ultraviolet rays’ aid and can only be sourced via animal or dairy products.

Your body naturally produces vitamin D3 when the skin is exposed to sunlight.

You can produce more D3 by spending lots of time in the sun, eating foods rich in vitamin D3 and taking supplements.

Skin Colour Can Maker It Impossible To Produce Vitamin D3

vitamins-are-needed-to-support-a-vitamin-rich
Vitamins have a place on the menu.

However, if your skin is darker, your ability to make vitamin D3 is almost impossible. The darker you are, the less you can produce.

Melanin, the pigment that gives skin its beautiful colour, acts as a sunblock.

Melanin seriously interferes with the synthesis of vitamin D3 in the skin, making the process impossible.

Having darker skin, not having access to sunshine all year round or not spending enough time out in it means you will already have a significant shortfall.

Best Food Source

The only plant source that can produce Vitamin D3 are mushrooms and only if they have been grown under UV lights to mimic those of the Sun rays.

  1. Fatty fish
  2. seafood
  3. egg yolk
  4. Cheese
  5. pork chops
  6. cod liver
  7. oil (such as olive and  sesame seed oil)
  8. fortified margarine
  9. yoghurt
Best Vitamin D3 Rich Foods
Vitamin D3 can only be sourced via animal products apart from mushrooms grown under UV lights.

Most people do not get enough of these vital vitamins, most significantly Vitamin D3.

Your body will find it is unable to make the delicate amounts needed to sustain a healthy immune system.

B Complex Vitamins

There are 8 B Vitamins, and they all help your body convert food (carbohydrates) into fuel, otherwise known as glucose. The glucose produced is then converted into energy.

They are as a group referred to as the B Complex Vitamins.

Six of them profoundly affect working together to help support and manage the immune system, including mood, emotion, and stress levels.

Studies have shown that people who had lower levels of B12 in their blood were more at risk from suffering from low mood, stress, anxiety or depression.

Vitamin B1 (Thiamine)

Vitamin B1 helps convert food into energy; it also supports healthy skin, hair, muscles, and brain function; it is also critical for nerve function.

Best Food Source

  • pork chops
  • brown rice
  • ham
  • soy milk
  • watermelons.
  • Squash

You are more than likely getting enough of this vitamin because most nutritious foods contain some thiamine.

Vitamin B3 Niacin (nicotinic acid not same as nicotine)

Vitamin B3 helps convert food into energy, essential for healthy skin, blood cells, brain, and nervous system.

Best Food Source

  • Meat
  • Poultry
  • Fish
  • Fortified Whole Grains’
  • Mushrooms
  • Irish & Sweet Potato
  • Peanut butter

You can get reasonable amounts of B3 from your diet, and you can also produce it naturally.

all-dark-greens-are-packed-with-b-vitamins
Choose your favourite green and add more to your diet.

Vitamin B5 (pantothenic acid)

Vitamin B5 helps convert food into energy and make lipids (fats), neurotransmitters, steroid hormones, and haemoglobin.

Best Food Source

Fortunately, this specific vitamin is present in a wide variety of foods, including.

  • Chicken
  • Egg yolk
  • Whole Grains’
  • Broccoli
  • Mushrooms
  • Avocados
  • Tomato products

Vitamin B6 (pyridoxine)

Vitamin B6 aids in lowering homocysteine, an amino acid, a chemical your body manufactures naturally to produce proteins.

Vitamin B6 plays a vital role in converting Tryptophan to Niacin and Serotonin, a neurotransmitter that plays critical roles in sleep, appetite, and moods.

hormones-moderate-moods-and-emotions
Serotonin is the essential hormone that stabilises our mood, feelings of well-being.

B6 also aids in producing red blood cells and influences cognitive abilities and immune function, especially between the ages of 31–50.

Best Food Source

  • Meat
  • Poultry
  • Fish
  • Legumes
  • Tofu & Other Soy Products
  • Irish & Sweet Potato
  • Non-Citrus Fruits, e.g. Bananas & Watermelons

Many people do not get enough of this nutrient.

Vitamin B9 (folic acid)

Vital for new cell creation also helps prevent brain and spine congenital disabilities when taken early in pregnancy.

Vitamin B9 should be taken regularly by all women of child-bearing age because many women may not know they are pregnant in those first weeks of pregnancy.

Best Food Source

  • Fortified Grains & Cereals
  • Asparagus
  • Okra
  • Spinach
  • Turnip Greens
  • Broccoli
  • Legumes, e.g. Black-Eyed Peas & Chickpeas
  • Orange Juice
  • Tomatoes & Tomato Juice

All are excellent sources of vitamin B9, and many people don’t get enough of this nutrient.

Vitamin B12 (cobalamin)

B12 also protects nerve cells and encourages average growth as it aids the production of red blood cells.

Aids the production of DNA, the genetic material in all cells and helps prevent a type of anaemia called megaloblastic anaemia that makes people tired and weak

A lack of vitamin B12 can cause memory loss, dementia, and numbness in the arms and legs.

Best Food Source

  • Meat
  • Poultry
  • Eggs
  • Fish
  • Milk
  • Cheese,
  • Fortified Cereals,
  • Fortified Soy, Almond & Rice Milk.

Some people, particularly older adults, are deficient in vitamin B12 because they have trouble absorbing this particular vitamin from food.

If you are on a vegan or vegetarian diet, you may not be getting enough B12 because you can only find it in animal and their by-products.

In either case, you may want to consider taking some form of supplements seriously.

One last Reminder

Taking care of your mental health is essential these days.

Stress, anxiety and depression can and will lead to physical symptoms, including infection and chronic disease.

go-easy-on-yourself-take-time-out-when-needed
Give yourself breathing space when needed.

Remember, fresh air, exercise, rest, relaxation, healthy relationships and time out for yourself all contribute to good mental and physical health equally.

As always, your contribution to the discussion is always encouraged and will always be very much appreciated.

Stay Safe, Stay Healthy, Stay Strong

about-mitch-always-promoting-good-health

Mitch X:-).

*Please note that this post’s information is for general information and not a substitute for healthcare professionals’ expertise and judgment.

 

 

Helplines

UK Helplines

  • National Debt Help UK: website: gov.uk/national-debtline
  • The Samaritans: 116 123 (free 24-helpline) website samaritans.org.uk
  • Mental Health Foundation: mentalhealth.org.uk
  • No Panic: (Re anxiety) : 0844 967 4848 (10pm -10pm) website: nopanic.org.uk

USA Helplines

  • USA Government Debt Support: website: usa.gov/dept
  • National Alliance on Mental Illness (NAMI):  1-800-950-NAMI (6264) (hotline) website: infonami.org
  • Crisis Text Line: Connect with a crisis counsellor to receive 24 hr crisis support via text message: text NAMI to 741-741

2 thoughts on “Stress, Anxiety & Depression Vitamins Help

  1. Jonathon Howard says:

    This is a great article explaining lots of realy key points in how our immune system works and how it affects our lives, you’ve put together a really helpful guide that highlights what each vitamin does and how we can help our body’s absorb more of that ceartin vitamin by incorporating ceartin foods into our diets for better absorption. I’ve learned alot from this article that i wasn’t aware of I have really been looking into living a healthier lifestyle because I know it’s important in the long run to take care of yourself because it can and will affect you down the road. I appreciate the information you have provided in this article thank you for helping people and having such a positive impact on people by showing them ways to live a healthier lifestyle.

    All the best,

    Jonathon 

    Reply
    1. Mitch says:

      Hi Jonathon,

      Thanks for taking time out to join the discussion.

      Yes, there is so much we don’t know about our immune systems, I’m learning so much myself, we have our own natural defence system that can really take care of us.

      It’s absolutely mind blowing what it is capable of, really, it kinda blows my mind we know so little, if we knew how to really look after it there would be much less infection, sickness and disease in the world.

      We have “killer cells” and that’s exactly what they do, they kill invading viruses and bacteria from making us ill, our immune system protects us.

      I’m afraid our, diets, prescribed drugs and lifestyle habits have dumbed most of our immune systems a great deal.

      The good thing is it though, is that we can bounce back, our bodies regenerate, if we look after it as we should, we can help keep that process healthy and productive.

      Have you made any changes to improve your health? Would be great to hear about any.

      Thanks Again & Hope to See You Soon 🙋🏽‍♀️

      Mitch X:-).

      Reply

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