Vitamins and Minerals for Mental Health

When we think about mental health, we often focus on therapy, medications, and lifestyle changes. But there’s another foundational piece that’s sometimes overlooked: nutrition. Vitamins and minerals are essential for countless bodily functions, and without them, disease can develop—including conditions that directly affect mood, memory, and cognition.

Deficiencies and Mental Health Conditions

Several vitamin and mineral deficiencies are well known to impact mental health. Vitamin B12, folate (vitamin B9), and iron are necessary for healthy red blood cell production. Without adequate levels, anemia can develop, which often presents with fatigue, brain fog, and depressive symptoms.

Another important vitamin is thiamine (vitamin B1). Thiamine deficiency—most commonly seen in individuals with chronic alcohol use—can lead to Wernicke-Korsakoff syndrome, sometimes referred to as “wet brain.” This condition can cause confusion and profound memory impairment, which may become permanent if not identified and treated early.

Vitamins, Minerals, and Neurotransmitters

Vitamins and minerals are critical for the synthesis and regulation of neurotransmitters, the chemical messengers that allow neurons to communicate.

Serotonin, one of the most important neurotransmitters, plays a role in mood, memory, sleep, and digestion. It is synthesized from the amino acid tryptophan, which must be obtained through the diet. This conversion requires enzymes that depend on multiple cofactors, including:

• Vitamin B6 (pyridoxine)

• Folate (vitamin B9)

• Vitamin D

• Iron

• Zinc

• Magnesium

Serotonin is then converted into melatonin, the hormone responsible for regulating circadian rhythms and sleep. This step requires vitamin B12 (cobalamin) and folate (B9). Even the breakdown of serotonin relies on nutrients, including riboflavin (vitamin B2).

Other neurotransmitters, such as dopamine and norepinephrine, which are involved in motivation, attention, and alertness, also depend on adequate levels of vitamin B6, vitamin C, and copper for their synthesis.

Why Diet (and Sometimes Supplements) Matter

Because of the complex relationship between nutrition and brain chemistry, a diverse diet that includes plant foods, protein sources, and healthy fats is essential for mental health. However, many individuals are unable to meet their nutritional needs through diet alone and sometimes supplements are needed.

Vitamin D deficiency is particularly common, with an estimated 70% of the population having insufficient levels. Low vitamin D has been associated with depressive symptoms, and emerging research suggests that supplementation may enhance antidepressant response and improve brain connectivity in individuals with major depressive disorder.

Vitamin B12 deficiency is another frequently encountered issue, especially in older adults, vegetarians, and people with gastrointestinal absorption disorders. Supplementation is often crucial—not only to address fatigue and anemia, but also because untreated B12 deficiency can lead to irreversible cognitive decline and dementia-like symptoms.

The Mediterranean and Green Mediterranean Diets and Mental Health

One of the most well-studied dietary patterns for mental health is the Mediterranean diet, which emphasizes vegetables, fruits, legumes, whole grains, nuts, seeds, olive oil, and fish. Its mental health benefits come from its high nutrient density and diversity, supplying many of the vitamins and minerals required for neurotransmitter synthesis.

The Green Mediterranean diet is a more plant-forward version that further limits red and processed meats and increases intake of leafy greens, legumes, herbs, green tea, and other polyphenol-rich plant foods. This pattern provides even greater exposure to B vitamins, magnesium, zinc, iron, antioxidants, and anti-inflammatory compounds, all of which support brain health.

Rather than focusing on individual nutrients in isolation, these diets support mental health by delivering a synergistic mix of micronutrients that work together to maintain healthy serotonin, dopamine, and norepinephrine pathways.

What to Eat in a Day for Mental Health

Below is an example of how a day of eating might look when focusing on nutrients that support mood, cognition, and brain health from a Green Mediterranean lens.

Breakfast

• Greek yogurt or plant-based yogurt with:

  • Blueberries or berries (antioxidants)

  • Chopped walnuts or almonds (magnesium, zinc, healthy fats)

  • Ground flaxseed or chia seeds (fiber, omega-3s)

• Drizzle of olive oil or honey

• Green tea (polyphenols)

  
  

Key nutrients: B vitamins, magnesium, zinc, antioxidants, protein, healthy fats

Mid-Morning Snack

• Fruit (orange, kiwi, or apple)

• Handful of pumpkin seeds or sunflower seeds

  
  

Key nutrients: Vitamin C, zinc, iron, magnesium

Lunch

• Large leafy green salad (spinach, arugula, kale)

• Chickpeas or lentils (folate, iron, magnesium)

• Grilled salmon or sardines (vitamin D, B12, omega-3s)

• Olive oil and lemon dressing

• Optional: Whole-grain pita or quinoa

  
  

Key nutrients: Folate, B12, iron, vitamin D, zinc, omega-3s

Afternoon Snack

• Hummus with carrots, cucumber, or bell peppers

• Or a small handful of dark chocolate (≥70% cacao)

  
  

Key nutrients: B vitamins, magnesium, antioxidants

Dinner

• Roasted vegetables (broccoli, zucchini, sweet potatoes, onions)

• Plant-based protein (tofu, tempeh, or beans) or grilled fish

• Whole grains (farro, brown rice, or barley)

• Herbs and spices (turmeric, parsley, oregano)

Key nutrients: B vitamins, magnesium, iron, polyphenols

Evening

• Herbal tea (chamomile or mint)

• Optional: Small bowl of berries or yogurt

Supports melatonin production and sleep regulation

Nutrients as Adjuncts to Depression Treatment

There is growing evidence that certain vitamins and minerals may improve outcomes when used alongside conventional treatments for depression. Randomized clinical trials have shown that zinc supplementation, when added to antidepressant therapy, can significantly reduce depressive symptoms.

Certain vitamins have also been studied as direct therapeutic agents. L-methylfolate, the active form of folate, has demonstrated benefit in treating depression—particularly in individuals who have genetic variations that limit their ability to convert dietary folate into its active form.

Vitamin D has been one of the most extensively studied nutrients in this area. Recent randomized controlled trials suggest that vitamin D supplementation, when used as an adjunct to antidepressants, may have protective effects on brain structure and functional connectivity in patients with major depressive disorder.

The Takeaway

Mental health is multifactorial, and no single food, vitamin, or supplement is a cure-all. However, dietary patterns such as the Mediterranean and Green Mediterranean diets provide a practical, sustainable way to ensure adequate intake of the vitamins and minerals required for neurotransmitter synthesis, mood regulation, and cognitive health.

When combined with appropriate medical and psychological care, nutrition can be a powerful tool in supporting mental well-being.