# Your Quick Guide to Vitamins and Supplements for Mental Health

**By Village Green Nutrition Team** · 2020-12-29

![mental health is important!](https://cdn.shopify.com/s/files/1/0319/0960/9603/files/mental-health-1-300x200.jpg)

Do you know which vitamins and minerals can help support your mental health? Evidence increasingly shows that nutrition plays a huge role, and that nutritional deficiencies can have a substantial negative impact on both your body and your mental health. A good diet is important, as well as supplementation of key nutrients, as needed.

It is helpful to know how to identify a deficiency, what the long-term impacts include, and which supplements you should consider to help keep your mind and body balanced and healthy. Here's some helpful information about vitamins and other nutrients, and their impact on mental status.

## What is a Nutritional Deficiency?

A nutritional or vitamin deficiency occurs when you have a shortage of a particular nutrient in your body, usually because you do not take in an adequate amount through your diet. Common signs of vitamin deficiency can include fatigue, brain fog, dry skin, anxiousness, moodiness and depression, to name a few. Supplements may not treat a diagnosed mood disorder on their own, but adding the right ones to your diet may help make a big difference in your mental state.

## The 5 Most Common Deficiencies

There are several common [nutritional deficiencies](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2738337/) seen in patients with mental disorders and other health problems. Addressing deficiencies with nutritional supplements may help support mental well-being.

#### 1\. Omega–3 Fatty Acids

Omega-3 fatty acids are important for brain health and cognitive function. A deficiency in this key nutrient can also lead to symptoms like brittle hair and dry skin, but individuals who don't get enough of these fatty acids may also note symptoms of fatigue and sleep disorders. Poor sleep can have a substantial impact on many areas of mental health because when your body is not given adequate time to recharge, it can lead to higher levels of stress and depression. Omega-3s are often found in fatty fish and fish oil, but such fatty acids can also be taken through [supplements](https://myvillagegreen.com/products/super-omega-3-ec).

#### 2\. B Vitamins

B vitamins – including vitamins B1, B3, B-6 and [B-12](https://myvillagegreen.com/products/vitamin-b12-liquid?utm_source=Blog&utm_medium=VGA_Blog), and nutrients like [folate](https://myvillagegreen.com/products/coemzymated-b-12-folate-b-6-787500097029)/folic acid – help support nervous system function. Many people with a B-12 vitamin deficiency struggle with tingling feelings in their hands and feet. Taking vitamin B-12 can also help with fatigue by improving energy levels. Many choose to take [B vitamins](https://myvillagegreen.com/products/b-complex-53?utm_source=Blog&utm_medium=VGA_Blog) together in one supplement rather than taking them separately.

#### 3\. Vitamin D

People typically obtain vitamin D by spending time outside, because sun exposure on the skin naturally stimulates production in the body. That means many take in less of it during the winter months, as they spend more time indoors to avoid the cold and other inclement weather factors. Adding a [vitamin D supplement](https://myvillagegreen.com/products/vitamin-d-2000-iu-5?utm_source=Blog&utm_medium=VGA_Blog) can help people avoid symptoms of seasonal depression. Some dairy products are fortified with vitamin D, as well.

**Tags:** Category_Health Concerns, Category_Nutritional Supplements, depression, mental health, mood, nutrient deficiencies, SAD

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> Source: [Village Green Apothecary](https://myvillagegreen.com/blogs/post/vitamins-for-mental-health)