Did you know that nutritional deficiencies causes anxiety and depression? most people today are suffering from different mental illness because they have low levels of vitamins and minerals in their body. Finding the best supplement wouldn’t just correct the deficiency it will also take away the anxiety and depression.
In my previous post I discussed how magnesium supplement can provide relief to a person suffering from anxiety and depression. Through research, I realized that it is not only having low levels of magnesium that you could suffer from a mental illness but also being low in other nutrients can lead to high levels of stress and anxiety.
When you consume food every day, do you always take a chance to look into the vitamins and minerals that you consume per day? This can be very difficult today because we can find ourselves being stuck in our own schedule of activities, which makes us not to care of how or what importance the food we put into our bodies contributes to our overall health.
When we are anxious or stressed, the first thing we opt for is to go to the doctor and in most cases they offer antidepressants in order to provide us with some relief, but unfortunately this medication works only for a short period and the withdrawal effects can be disturbing. Research has proved that the more anxious and stressed that we feel the more we lower our nutrients, in short term high levels of stress also deplete our body’s nutrients making us to have anxiety and depression.
Nutritional Deficiencies which causes anxiety and depression.
The life style that we live has made us to abandon the foods that provide us with high levels of minerals and vitamins. People consume more processed foods than fresh food because it is easily available and affordable which is leading to an increase in nutritional deficiencies hence affecting our moods and causing us to have high levels of anxiety. Below are the nutritional deficiencies that causes anxiety and depression.
This is an essential mineral that our body needs to function properly. Magnesium is involved in hundreds of chemical reactions in the body and many of those reactions are related to energy and to the function of the nervous system. If you have low levels of magnesium, your most likely to suffer from depression and anxiety.
It is always important to check your levels of magnesium because we need it for our bones, brain and muscles. It is very important to eat a magnesium rich diet though it is getting difficult to get access to all the natural foods that is why supplementation is a good idea.
The reason why magnesium is very important is because it acts a stress antidote and it has tranquilizer effect that allows muscle relaxation. If your have low levels of magnesium your mostly likely to have moods swings, muscle cramping, depression and hot flashes.
It is stated that people need at least 100mg of magnesium a day that is highly absorbable so that the body can use it inside the cells and make the bio chemical work properly. Foods that rich in magnesium include avocado, parsley, banana. Dark chocolate, brown rice, cashenuts and soybeans.
People with low levels of vitamin D have high levels of anxiety. Vitamin D activates genes that regulate the immune system and release neurotransmitters known as serotonin. Serotonin affects the brain function and development, it also brings the feeling of happiness. The reason why most people feel depressed during the winter is because they aren’t exposed to sun and they don’t get enough vitamin D.
It is estimated that one billion people worldwide have a deficiency in vitamin D. Every tissue in our body has vitamin D including our brain, heart, muscles and immune system. Vitamin D has a hormone which assists with the absorption of calcium, helping to build strong bones, teeth and muscles. When we don’t have enough vitamin D our bodies this can lead to severe symptoms like depression, fatigue and body pains. We can correct the deficiency by eating foods that are rich in Vitamin D include soy milk, eggs, mushrooms, tilapia, sole, tofu. Salmon and taking supplements.
Vitamin B-6 plays a role in keeping the brain and the nervous system functioning as the way they should. Vitamin B-6 helps our body to make hemoglobin a protein in red blood cells that carries oxygen thought the body. It also produces the hormones’ serotonin which regulates the mood and help our bodies to manage stress.
According to the research the neuropsychiatric disorders including chronic pain, depression have a link to vitamin B6 deficiency, that’s why many therapists are using vitamin B6 supplementation on their patients as away of overcoming anxiety and depression. Our levels of vitamin B6 get low when we use medications like cancer drugs, contraceptive pills and antibiotics.
Being low in vitamin B6 can lead to tingling in the feet, body weakness and depression. It is advisable to eat foods like liver, beef, potatoes, fish, fruits and starch vegetables.
Omega 3 fatty acids have an impact on our brain function and the mental out look. The 60% of our brain is nearly made up of fish oil. Studies show that there is a link between omega 3 and depressive moods because it has been attributed to the fact that many of the products of omega 3 synthesis play key role in regulating inflammation such as prostaglandin which is linked to depression.
If we consume more foods that are rich in omega 3 like salmon, chia seeds, walnuts and mackerel, or add omega 3 supplements to our diet, we can improve our mental health and overcome anxiety and depression.
Proteins are a large complex molecules that enable the normal functioning of the human body, whereby proteins are made up of hundreds of smaller units called amino acids. The large potion of our body cells, muscles and tissues is made up of amino acids that are needed to make neurotransmitters that affect our brain chemistry and impacts our moods.
We can find amino acids in the food that we eat and a few in the supplements. Low levels of amino acids can lead to poor sleep, muscle pains, fatigue, mood swings and low immunity.
We can improve our amino acid levels by eating a high rich protein diet like eggs, yorghut, avocados, fish, pumpkin, Quinoa, chia seeds.
Minerals like zinc are absorbed by plants and then get passed to humans. Zinc is very crucial for the brain function and health. The cells in our brains called the neurons, interact with each other by releasing chemicals called the neurotransmitters that carry signals from one neuron to another.
Our brains can’t work efficiently when we are lacking zinc in our cells and it can lead to body symptoms like anxiety, loss of appetite, thinning of the hair, low immune system. We can find zinc in many foods such as beef, pork, lamb and vegetables like beans, nuts and grains.
Zinc also improves and protects against traumatic brain injury. Supplementation with zinc has been used as an effective treatment for major depression and anxiety.
It is a very essential mineral that our body needs. Iron is one of the four components of hemoglobin which is a substance in our red blood cells that help the blood carry oxygen throughout the body. If we are low in iron our bodies can’t make hemoglobin which may lead to anemia.
Scientists have linked anemia to anxiety and depression because severe anxiety can deplete our body’s nutrients causing us to have chronic fatigue, insomnia. Pale skin and dizziness. We should eat foods that are rich in iron like spinach, liver, yogurt, pumpkin seeds, kale and using supplements if the foods are not accessible to correct the iron deficiency.
For the thyroid to work properly, we need enough iodine in our bodies. Thyroid is part of the endocrine system and is noted as one of the most important glands in the body. The thyroid gland in our body affects every function of the body include the body temperature, immune system and the brain function.
It also noted that high levels of iodine can lead to irritability and anxiety, so it is always advisable not to consume a lot of foods and supplements that are high in iodine always keep a balance.
As we have seen from the above deficiencies, in order to correct them you need to be eating foods which are rich in different vitamins and minerals which has become quite a challenge for everyone. It is becoming very difficult these days to go to the market and get fresh foods that which has left us with no choice but to consume processed foods with lots of sugar which do increase anxiety and depression.
Adding supplements to our diet is a good thing because it can help us to correct the deficiencies and also prevent anxiety and depression in the first place.
Best supplements for anxiety and depression.
Product ; Magnesium supplement.
Quantity; 180 capsules
Place to buy;Amazon
Magnesium glycinate is the best absorbed form of magnesium and it is very gentle on the stomach. This Zhou chelated magnesium will help to correct and reduce symptoms of a magnesium deficiency. This product is good in muscle relaxation, healthy sleep patterns, bone strength and heart health.
It is gluten and soy free. Also vegans can use this product.The manufacturer gives a full refund if your not satisfied with the product.
Click here to buy.
2. Product Vitamin D
Place to buy; Amazon
If you have low levels of vitamin D, this nature wise bottle is worth a try. This formula delivers the same biologically active form of vitamin D produced by the body as a result of sun exposure.
It helps in the immune system and muscle function. The nature wise vitamin D3 bottle is non GMO and gluten free.
Click here and buy now
Product; Vitamin B supplement
Quantity ; 60 capsules
Place to buy ; Amazon
The Nutrifect nutritional adrenal support supplements keeps you sharp, combats stress and anxiety.
It doesn’t only contain vitamin B6, It also has Vitamin B12 and magnesium which are also important for the overall health of the body. click here and buy now
Product; Omega 3 fatty acid supplement.
Quantity; 1 bottle
Place to buy; Amazon
The hemp oil supplement is rich in omega 3 and 6 fatty acids. It is also known to have a strong anti-inflammatory properties. Studies have shown that the hemp oil can help with pain relief and anxiety. click here and buy now
Product; Zinc supplement
Quantity; 100 tabs.
Place to buy ; Amazon
The Yuve zinc supplement is a natural plant based, which means they are no chemicals added and is free from gluten, non GMO ,milk, sugar, artificial flavors, peanuts and colors.
The product is also gentle on the stomach and it doesn’t cause any digestion discomfort.
It has a 100% money back guarantee just incase you aren’t satisfied with the product.
click here and buy now
Product; Iron supplement
Quantity; 90 tabs
Place to buy; Amazon
Blood builder provides support for healthy iron levels, energy and red cells production without nausea and constipation.
It is Gluten free and non GMO
Click here and buy now
Supplementation is always good to correct our deficiencies since we can’t get access to all the foods that our bodies need but it also good to check your mineral levels before you start using the supplements.
If you have any questions for me, leave them in the comment section . i will gladly answer..