May is Mental Health Awareness Month—a time to reflect on the many factors that influence emotional well-being. While counseling, medication, and strong support systems are essential, growing research highlights the significant impact nutrition can have on mental health.

Certain nutrients have been linked to mood regulation, brain function, and emotional balance:

Vitamin D supports mood regulation. Low levels are associated with a higher risk of depression.

Vitamin B12 is essential for brain and nerve health. Deficiency may lead to fatigue, brain fog, and low mood.

Magnesium helps regulate stress and supports relaxation. Low levels may contribute to anxiety and irritability.

Omega-3 fatty acids are critical for brain health and communication between nerve cells. They’ve been shown to help reduce symptoms of depression.

Iron helps carry oxygen to the brain. Low iron levels can contribute to fatigue and poor concentration.

At the same time, diets high in refined sugars, processed foods, and excessive caffeine have been linked to increased inflammation and poorer mental health outcomes. These foods can also disrupt the gut, which plays a key role in producing neurotransmitters like serotonin that affect mood. Small, consistent changes in eating habits can make a meaningful difference in mental health over time.

(The information provided is for educational purposes and should not be used during any medical emergency or for the diagnosis or treatment of any conditions. Consult with your health care provider for diagnosis and treatment of all medical conditions. Call 911 for all medical emergencies.)

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