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The Role of Micronutrients in Mental Health

Mood, Food and Gut Health - All Seems to be Connected

Let's talk about mental health and the link to micronutrients

Mental health and mood are influenced by a number of environmental factors like nutrition, sleep and physical activity. For instance, the supply of the essential amino acid tryptophan is vital because of its role as a precursor for the production of the neurotransmitter serotonin – also known as one of the three happiness hormones and a key element in mood.

In recent years serotonin has attracted researchers’ attention, as it seems to play a key role in the communication between gut and brain via what is known as the gut-brain axis. The happiness hormone connects the central nervous system with the enteric nervous system in the wall of the gut. Researchers estimate that 90% of serotonin is produced in our gut – but only 10% in our brain! Interestingly, specific gut bacteria help the gut produce serotonin. Therefore, dysregulation of brain activities promoted by dysbiosis may have an enormous impact on mood disorders.

Nutrition may play an important role in this context. For instance, the consumption of prebiotics, which promote the growth of beneficial gut bacteria, could indirectly support positive mood.

Micronutrients are closely related to mental health

Food can affect mood. And even more, mood influences what we feel like eating. Individuals in a positive mood tend to make healthier food choices as they think about future health benefits. In contrast, individuals with negative feelings focus more on indulgence. They crave comfort foods, often rich in salt or sugar.

Mood balance and mental health are also closely related to micronutrient supply, as certain micronutrients play an important role in metabolic processes in the brain.

The micronutrients most needed for maintaining mental health are vitamins D, B1, B2, B6, B12, folic acid, pantothenic acid, calcium, magnesium, zinc, iron and selenium. Table 1 describes selected brain-related functions of these micronutrients.

Poor mood has been associated with deficiency of a number of key micronutrients. For example, there are associations between lower levels of folic acid, vitamins B6 and B12 and depressed mood. In addition, lower levels of vitamin D, zinc and selenium have been reported to lead to poorer mood as well as depression and anxiety.

Vitamin D

Brain-related functions:

  • Linked to the production of the neurotransmitter serotonin
  • High concentrations of vitamin D receptors on neurons in many areas of the brain
Vitamin E

Brain-related functions:

  • Protects cell membranes from damage by free radicals
Vitamin B1

Brain-related functions:

  • Functions as a coenzyme involved in the synthesis of neurotransmitters
  • Can mimic action of the neurotransmitter acetylcholine in the brain
Vitamin B2

Brain-related functions:

  • Functions as a coenzyme of proteins acting as co-factors in the metabolism of essential fatty acids in brain lipids
  • Has antioxidant properties
Vitamin B3

Brain-related functions:

  • Processes and enzymes involved in brain cell function are dependent on niacin-derived nucleotides
Vitamin B6

Brain-related functions:

  • Plays a fundamental role in the synthesis of many neurotransmitters
Vitamin B12

Brain-related functions:

  • Involved in maintaining the myelin sheaths on nerves for normal nerve conductance
  • Involved in the synthesis of neurotransmitters
Folic acid

Brain-related functions:

  • Functions as a cofactor for enzymes that convert tryptophan into serotonin, and for enzymes that convert tyrosine into norepinephrine/noradrenalin
  • Involved in the synthesis of neurotransmitters
Pantothenic acid

Brain-related functions:

  • Involved in the synthesis of multiple neurotransmitters
  • Contributes to the structure and function of brain cells
Calcium

Brain-related functions:

  • Important for the release of neurotransmitters, and for several forms of chemical signalling between cells
Magnesium

Brain-related functions:

  • Important for the active transport of ions (such as potassium and calcium) across cell membranes, and for cell signalling
Zinc

Brain-related functions:

  • In the brain, important in neurons and glial cells
Iron

Brain-related functions:

  • Essential cofactor for the production of energy in the brain
  • Functions in the enzyme system involved in the production of neurotransmitters
Selenium

Brain-related functions:

  • Part of antioxidant enzymes that protect brain cells from the effects of free radicals

Why are older people more prone to depression?

Older people are particularly vulnerable to depression. Studies have shown that up to a third of persons living in residential or nursing homes have significant symptoms of depression. In addition, micronutrient deficiencies are common in older people. A study estimated that 35% of persons aged 50 years or older in Europe, USA and Canada have a demonstrable deficiency of one or more micronutrients. Critical micronutrients with regard to mental health are vitamins D, E, B1, B2, B12, folic acid, iron, calcium, magnesium and zinc.

Interventions showed that a combination of physical activity and nutritional supplementation with micronutrients like vitamins B, D, E, zinc, calcium and magnesium significantly ameliorates depressive symptoms and improve mental health. In addition, the consumption of omega-3 fatty acids and certain plant extracts may have an impact on mood balance. A promising adaptogen – biologically active plant substance that helps the organism adapt to increased physical and emotional stress situations – is ashwagandha, which seems to reduce stress symptoms.

References

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Fung TC, Vuong HE, Luna CDG, et al. Intestinal serotonin and fluoxetine exposure modulate bacterial colonization in the gut. Nat Microbiol. 2019;4(12):2064–2073. doi:10.1038/s41564-019-0540-4

Harris E, Kirk J, Rowsell R, et al. The effect of multivitamin supplementation on mood and stress in healthy older men. Hum Psychopharmacol. 2011;26(8):560–567. doi:10.1002/hup.1245

Jenkins TA, Nguyen JC, Polglaze KE, Bertrand PP. Influence of Tryptophan and Serotonin on Mood and Cognition with a Possible Role of the Gut-Brain Axis. Nutrients. 2016;8(1):56. doi:10.3390/nu8010056

Kennedy DO. B Vitamins and the Brain: Mechanisms, Dose and Efficacy - A Review. Nutrients. 2016;8(2):68. doi:10.3390/nu8020068

Kaplan BJ, Crawford SG, Field CJ, Simpson JS. Vitamins, minerals, and mood. Psychol Bull. 2007;133(5):747–760. doi:10.1037/0033-2909.133.5.747

Owen L, Corfe B. The role of diet and nutrition on mental health and wellbeing. Proc Nutr Soc. 2017;76(4):425–426. doi:10.1017/S0029665117001057