8 important nutrients for fighting depression

Did you know that there is a BIG connection between mental health and nutrition? That nutrients and depression are often intertwined?

And that if you are someone who struggles with depression and anxiety, there is a good chance that your symptoms would improve if you addressed nutritional deficiencies. Maybe even drastically so as it has for me!!

The crazy thing is that you may feel like you are eating well. Really well. Or maybe you’re not. Either way, it’s easy to accidentally miss a piece or more of the nutritional puzzle and suffer when it comes to your mental and emotional well-being.

I used to constantly struggle with depression, anxiety, brain fog, exhaustion etc. It was miserable. One of the reasons I started this little blog was to share the amazing transformation I have experienced as I have made changes to my diet and lifestyle. I feel soooo much better, I just had to sing it from the “blogosphere” in case it could help another soul.

Here is a list of 8 important nutrients that research has shown can affect the mental health of those deficient.

Making sure I get a sufficient amount of these nutrients on a daily basis has made a night and day difference in how I feel. I rarely struggle with the physical, mental, and emotional symptoms that used to CONSTANTLY plague me and make life SO stinkin’ hard. I also feel like I have experienced a mental boost and I’m smarter, ha!


trigger the brain chemicals serotonin and tryptophan which promote well-being. (It’s important to choose healthy sources!)


affects the function and health of the brain as many of the neurotransmitters in the brain are made from amino acids that come from protein.


plays a big role in biochemical reactions the body over, but specifically as a “gate-keeper” at the synapses between neurons. Deficiency has been linked to depression.


levels are lower in people who have clinical depression. It serves to protect the brain against free radical damage.

Vitamin D3

helps with serotonin production and release which is linked to mood.


deficiency anemia is linked to not only fatigue but depression as well. It’s important for oxygenation and for the making of neurotransmitters.

B Vitamins

have been linked to improved mood in both men and women. B12, in particular, has been shown to delay the onset of dementia.


supply the brain, the organ containing the highest level of lipids in the body, with necessary fatty acids for good brain health.

For further, more in-depth reading, I highly suggest the article Understanding nutrition, depression, and mental illness. It was amazing to read this article and have confirmed much of what I have discovered through previous research and by simple trial and error.

The only nutrient in this list I am currently not addressing/supplementing is Omega-3s. Although, I do eat fish at least twice a week.

I’d love to hear what you think! Have you noticed the connection between nutrition and mental well-being? Or is there anything else you would add to the list?

P.S. One of the most important things I’ve learned, and something you maybe didn’t know about forgiveness.