Nutrients for Happiness

Our brains have chemicals called neurotransmitters (e.g. serotonin, dopamine, oxytocin, and endorphins) that send messages to other parts of our bodies and, work along with our hormones, regulate many bodily functions including mood and emotions.

The balance of these neurotransmitters is essential for mood and emotional health, and chemical imbalances can increase the risk of mood disorders like anxiety and depression.

Our bodies rely on nutrients to feed these neurotransmitters so they can do their jobs properly.

1) Calcium is not only for bone health. Calcium is an essential mineral that works with serotonin to reduce stress and anxiety, and symptoms of PMS (premenstrual syndrome). Calcium deficiency can result in overall fatigue and sluggishness, as well as irritability and anxiety.

2) Magnesium, another essential mineral, also boosts mood and balances hormones. A magnesium deficiency may result in higher levels of anxiety and magnesium has been used since 1921 to treat depression.

3) B Vitamins are the stress-relieving vitamins. B1 (thiamine), B2 (riboflavin), B3 (niacin), B6 (pyridoxine), B7 (biotin), B9 (folate), and B12 (cyanocobalamin) provide many added health benefits, including supporting brain function, stabilizing your mood, managing stress and increasing dopamine. Folate, the natural version of folic acid, is especially beneficial for reducing depression.

4) Omega-3 Fatty Acids are important for maintaining healthy brain function and may reduce the risk of some depression, including postpartum depression. There are three types of omega-3 fatty acids: DHA (docosahexaenoic acid), EPA (eicosatetraenoic acid), and ALA (alpha-linolenic acid).

All three types of omega-3 fatty acids are necessary, but the most health benefits, including brain function and mood, come from DHA and EPA.

References:

Kaplan, B. J., Crawford, S. G., Field, C. J., & Simpson, J. S. A. (2007). Vitamins, minerals, and mood. Psychological bulletin, 133(5), 747.

Parker, G., Gibson, N. A., Brotchie, H., Heruc, G., Rees, A. M., & Hadzi-Pavlovic, D. (2006). Omega-3 fatty acids and mood disorders. American Journal of Psychiatry, 163(6), 969-978.