Nutrients that Can Improve Mental Health

As we enter Mental Health Awareness Month and rates of depression and anxiety continue to skyrocket, let’s explore simple nutrition changes that may help alleviate symptoms of depression, anxiety and other mental health disorders. 

Here are 3-4 foods and supplements that can alleviate symptoms of depression and anxiety, as well as easy recipes that incorporate these foods:

1. Vitamin B12 plays a role in producing brain chemicals that impact mood and other brain functions. Vitamin B12, along with other B vitamins, helps in the breakdown of homocysteine, an amino acid. Elevated levels of homocysteine due to B12 deficiency have been associated with an increased risk of depression.
   • Ahara recipes rich with vitamin B12 include black beans, rice & fried egg, salmon with broccoli couscous, and greek yogurt hummus.  
2. Magnesium plays a role in regulating mood disorders, especially depression and stress-related anxiety. Adequate magnesium levels have been associated with lower cortisol levels, which in turn can alleviate depression and anxiety symptoms. Magnesium has an overall calming effect and has been shown to boost serotonin.
   • Ahara recipes rich with magnesium include a spinach-avocado smoothie, quinoa & black beans, and spiced edamame guacamole.
3. Omega-3 fatty acids: Omega-3s, particularly EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), are essential for brain health and function. They are crucial components of cell membranes in the brain and decrease inflammation. Some studies have suggested that omega-3 fatty acids may help reduce symptoms of depression, anxiety, and other mood disorders.
   • Ahara recipes rich with Omega 3’s include blackened salmon, grilled mackerel, salmon salad with anchovy-arugula dressing    
4. Ahara’s Daily Multi-Vitamin is a food first multi that promotes getting nutrients from foods. Unlike other multivitamins that assume all your nutrients will come from a supplement, Ahara’s Daily Plus works in part by delivering dosages that support, not replace the whole food nutrients you get from a healthy lifestyle. Contains mood boosting vitamins like B12, Vitamin D, and magnesium that promote overall brain health. 

By prioritizing nutrients like B12, magnesium, and Omega 3’s, we can support our brain health and protect ourselves from stress, depression, and anxiety. Mental Health Awareness Month serves as a reminder that holistic approaches, like dietary interventions, are essential components of mental health care. Let's nourish our bodies and minds with the nutrients they need to thrive.

‍For as little as $10 a year, Ahara utilizes information about health goals, symptoms, medical history and lifestyle to create personalized daily food and nutrition plans, improving access to personalized nutrition that is only available through working with a registered dietician, that people can use to improve their mental health.