VITAMINS AND MINERALS' ROLES IN WELL-BEING

Well-being is not very common nowadays. A happy, healthy life is being replaced by stress and sickness as the new normal. Sleeping pills, painkillers, and anti-stress medications become an essential part of a new way of living life that permeates all fabrics of modern societies.

Fortunately, a balanced diet by providing on a regular basis the right vitamins and minerals that the body needs to function at its best can play an important role in mood improvement.

What is a simple definition of vitamins?

A vitamin is an organic molecule, that is an essential micronutrient that an organism needs in small quantities for the proper functioning of its metabolism. Essential nutrients cannot be synthesized in the organism, either at all or not in sufficient quantities, and therefore must be provided through the diet. Vitamins support general growth and reinforce muscles, bones, the nervous system, and the immune system.

How many vitamins exist?

Vitamin A, B vitamins (B1-thiamin, B2-riboflavin, B3-niacin, B5-pantothenic acid, B6-pyridoxine, B7-biotin, B8-Inositol, B9-folate, B12-cobalamin), Vitamin C, Vitamin D, Vitamin E, Vitamin K.

Source of vitamins

Vitamin D and K are synthesized by the human body and all others come from plants and animals. A well-balanced diet usually provides enough different types of vitamins. However, people older than 50 and vegans as well as vegetarians may need to use supplements to get enough B12.

Role in well-being

Studies have shown that some vitamins and minerals play a crucial role to help improve mood. In an ideal world, we would get all the nutrients we need from the food we put on our plates, but the reality is that life is busy and we can't always make sure we're eating a fully balanced diet. Nutrition experts have shared their knowledge on key vitamins and supplements that can help boost mental health and keep our spirits up.

Vitamin B12

B12 vitamin plays an indirect but important role in the improvement of mood and mental performance because it is essential for serotonin production, which is called our "happy" hormone. Serotonin is the neurotransmitter that promotes the feeling of well-being in our brain. In addition to improving mood, vitamin B12 keeps red blood cells healthy and supports DNA production, which is essential for feeling energized. B12 deficiency can cause symptoms that resemble dementia.

Omega 3

A handful of small studies have suggested that omega-3 fatty acids may help with mood disorders. Omega-3s are a family of "healthy" polyunsaturated fats that are thought to have many health benefits, including a supporting role in overall well-being. Medlin explains: "Omega-3s form the structure of our brain when it's healthier. When we don't consume enough in our diet, it also affects our mood and mental performance." Fish and other seafood, as well as nuts and seeds, are great sources of omega-3s, but you can also take a supplement if you're worried that you're not getting enough through the diet.

Magnesium

Magnesium supports thousands of different reactions within the body, making it a really important nutrient in our diet.

One of its main functions is to maintain the normal function of nerves and muscles. "Magnesium can help calm the nervous system, reducing feelings of stress and anxiety," Medlin explains. Legumes, whole grains, nuts, and seeds contain magnesium, but many people fall short of the mark and of the recommended daily intake. Feeling fatigued is a sign that you may not be getting enough, as well as getting muscle cramps and being constipated.

Zinc

Zinc plays an important role in supporting a healthy immune system and can also have a positive effect on your mental health. Medlin explains: "Zinc deficiency causes a depressive state and anxiety behaviors, and has been used in research to improve mood and cognitive function. This is because of the role it plays in the crucial neurotransmitters that control our mental function and our mood." Sources of Zinc: red meat, whole grains, dairy, poultry, seafood, avocado, etc.

Ashwagandha

Ashwagandha is an ancient herb that nutritionist Libby Limon, speaking on behalf of Link Nutrition, says can promote a sense of calm by helping to reduce stress. She says, "Ashwagandha can help our bodies restore balance by providing adrenal support and balancing the stress hormone, cortisol. It also balances hormone levels and provides potent anti-inflammatory and antioxidant properties that help bolster the immune system. In addition, it fights fatigue, and provides adrenal support to increase energy levels and increase endurance."

Note: The information you see here, describes what usually happens with a medical condition, but doesn't apply to everyone. This information isn't a substitute for medical advice, so make sure to contact a healthcare provider if you have a medical problem.