Vitamins and Minerals that Fight Depression

When you don't get enough zinc in your diet you won’t have the energy to do anything. It might be associated with symptoms like depression, fatigue, poor appetite, or hair loss.

Depression can be difficult to treat when it’s chronic or severe, or if the person is already taking other medication. Still, you can indeed fight depression in the earliest stages, when you start to feel that discouragement, sadness, anxiety, or another type of negative emotional state coming on.

In today’s article we want to talk about the vitamins and minerals that help naturally fight depression, as they directly impact your nervous system to promote a more positive outlook on life. In turn, you’ll feel more happy, calm, and joyful in your life.

Vitamin C

Vitamin C is an essential component of a strong immune system. But it also plays an important role in your nervous system, because a lack of vitamin C can lead to feelings of fatigue and sadness. Not getting enough of this vitamin isn’t going to harm you, but over the long term it can lead to depression.

It’s also a good idea to take vitamin C when you’re experiencing times of high physical or mental stress, because it helps prevent the onset of negative moods.

The best way to obtain your recommended dose of vitamin C is by eating citrus fruits. Make sure they’re organic. You can even consume the peel, which has additional beneficial properties.

Foods that are rich in vitamin C include:

• Guava
• Cranberries
• Kiwi
• Raspberry
• Red bell peppers
• Broccoli
• Spinach

Vitamin B6

Vitamin B6, or pyridoxine, is responsible for controlling symptoms like anxiety and depression. A deficiency of this vitamin can cause you to become very irritable, and when you reintroduce it to your diet you’ll be shocked by how much better you feel.

Vitamin B6 is found in the following foods:

• Chicken
• Fish
• Banana
• Potatoes
• Beans
• Whole grains

The best way to get your daily allowance of vitamin B6 is to add a little brown rice or oats to your meals, as a substitute for bread.

Folic acid

Numerous studies have highlighted the relationship between depression and a deficiency of vitamin B9, also known as folic acid. According to research, low levels of folic acid can cause a decrease in your production of serotonin, which is key to preventing depression.

It also confirms the importance of this nutrient in overcoming stress and periods of sadness, which can lead to more serious conditions if not treated early on.

Foods that are rich in folic acid include:

• Beef, chicken, or turkey liver
• Green leafy vegetables
• Whole grains
• Asparagus
• Melons
• Avocado
• Orange
• Banana


It’s been recently discovered that zinc is an important neurotransmitter for your nervous system, and a zinc deficiency may be associated with depression, fatigue, and other disorders.

Some symptoms of zinc deficiency include a loss of appetite, hair loss, and a weakened immune system.

Getting more zinc is especially recommended when your depression is related to the onset of menopause, as this mineral also helps to regulate the body’s hormonal changes.

Some foods that are rich in zinc are:

• Shellfish
• Fish
• Meat
• Walnuts
• Pumpkin seeds
• Sesame seeds
• Wheat germ
• Whole grains


Magnesium is essential for good physical and mental health. It helps regulate the nervous system and prevents insomnia, anxiety, hyperactivity, anxiety, panic attacks, phobias, stress, and depression.

Unfortunately, commercial agricultural practices lead to poor magnesium stores in the food that’s being produced today, meaning that we’re consuming levels of magnesium that are well below what our bodies need.

Foods that are rich in magnesium are:

• Shellfish
• Milk and cheese
• Caviar
• Red meat
• Pumpkin seeds
• Amaranth
• Quinoa
• Green leafy vegetables
• Prickly pear cactus

We recommend taking a magnesium supplement under the advice of your doctor. But there’s no risk of taking too much. If you exceed the amount that your body needs it will simply be eliminated with no adverse health effects.