Finding things to be cheerful about is tough right now. But one way to help boost your mood is through your diet – specifically, by making sure you’re getting the right vitamins and minerals your body needs to function at its best.
In an ideal world, we’d 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 ensure we’re eating a completely balanced diet.
5 mood-boosting vitamins
So, we asked experts to share a handful of key vitamin supplements that may help to support mental health, and keep your spirits high over the next few months.
1. Vitamin B12
B vitamins, like vitamin B12, are a common dietary deficiency in the UK, especially considering the rise of vegan diets. Vitamin B12 is naturally found in meat and fish, so if you’re trying to cut down on your consumption this year, you should consider taking a supplement and looking for foods that are fortified with the vitamin.
“B12 is essential for optimising our mood and mental performance because it’s essential for the production of serotonin,” says dietician Sophie Medlin. She explains that serotonin is our ‘happy’ hormone; the neurotransmitter that promotes feelings of wellbeing in our brain.
“B12 deficiency can cause symptoms that mimic dementia, and deficiency is becoming more common as many people are moving to plant-based diets,” Medlin warns.
Elizabeth Stewart, registered associate nutritionist for Vitl says that there are other benefits to making sure you’re levels are topped up too. “As well as supporting mood, B12 maintains healthy red blood cells and DNA production, which is essential for feeling energised.”
Best-selling vitamins B12
Stuck for inspiration? Check out our list of best-selling Amazon products!
- SEARCHING FOR VITAMINS TO BOOST IMMUNITY? WeightWorld's Vitamin B12 1000mcg tablets contain Vitamin B12 Methylcobalamin, the most active and readily absorbed form of Vit B12. Each easy-to-swallow 6mm...
- FEEL GOOD EVERYDAY WITH BIOACTIVE B12 BOOST: Vitamin B12 is needed for numerous metabolic processes that occur in our bodies. Since the body can’t store B12, it must be supplied regularly. B12...
- INCREDIBLE HEALTH BENEFITS OF B12 SUPPLEMENT: Our Vitamin B12 High-Strength supplements are here to make life easier. Vit B12 contributes to normal energy-yielding metabolism, psychological function,...
- ★ VITAMIN B12: 1100mcg of the pure Methylcobalamin form of this essential water-soluble B vitamin. Vitamin B12 is not stored in the body and must be replaced daily, but maintaining sufficient intake...
- ★ PURE METHYLCOBALAMIN B12: Our premium Vitamin B12 supplement is made using the most active and bio-available form: Methylcobalamin. Each easy to swallow micro tablet delivers 1100mcg of...
- ★ ENERGY & IMMUNITY: Vitamin B12, also known as cobalamin, is a popular supplement to aid normal energy-yielding metabolism for a reduction in tiredness and fatigue, supports red blood cell...
- ✔ WHY NUTRAVITA'S VITAMIN B12 1000mcg? – Our Vitamin B12 supplement comes with a 12 month supply unlike many other Vitamin B12 supplements on the market which only offer a half year supply....
- ✔ BENEFITS OF TAKING VITAMIN B12 – All 8 types of Vitamin B have essential roles for various processes in the body to maintain good health and well-being. The form Methycobalamin of Vitamin B12...
- ✔ WHO SHOULD TAKE VITAMIN B 12? – Nutravita’s Vitamin B12 are suitable to be taken by both men and women and are vegan and vegetarian friendly. It does NOT contain GMO ingredients and are free...
- ✔ VITAMIN B12 METHYLCOBALAMIN | A pure and active form of B12 for efficient absorption. Vitamin B12 is not stored in the body and should be replaced daily, but maintaining sufficient intake from...
- ✔ MAXIMUM POTENCY 1500mcg - 12 MONTH'S FULL SUPPLY | Contains 1500mcg (60,000 NRV) PER TABLET! - Our Max Strength Vitamin B12 x365 micro tablets pack offers exceptional value, keeping you...
- ✔ HEALTH BENEFITS VITAMIN B12 | As approved by the European Food Safety Authority (EFSA) | Contributes to the: Reduction of Tiredness and Fatigue, normal function of the Immune System, normal...
Last update on 2024-03-30 / Affiliate links / Images from Amazon Product Advertising API
2. Omega 3
A handful of small studies have suggested that omega-3 fatty acids can help with mood disorders. Omega-3s are a family of polyunsaturated ‘healthy’ fats that are thought to have many health benefits, including a supporting role in your overall wellbeing.
View this post on Instagram
“Omega 3s from fish oils form the structure of our brain when it’s at its healthiest,” explains Medlin. “When we aren’t getting enough in our diet, it affects our mood and our mental performance, too.”
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 concerned you might not be getting enough through your diet.
Best-selling omega 3 supplements
Stuck for inspiration? Check out our list of best-selling Amazon products!
No products found.
3. Magnesium
Magnesium supports thousands of different reactions within the body, making it a really important nutrient in our diets.
One of its major roles is maintaining normal nerve and muscle function. “Magnesium can help to calm the nervous system, reducing feelings of stress and anxiety,” explains Medlin.
View this post on Instagram
Pulses, whole grains, nuts and seeds all contain magnesium, but many people are missing the mark and don’t reach the recommended daily intake. Feeling fatigued is a sign that you might not be getting enough, as well as muscle cramps and constipation.
Best-selling magnesium supplements
Stuck for inspiration? Check out our list of best-selling Amazon products!
- Magnesium plays a number of important roles within the body including helping to maintain normal bones and teeth.
- Two tablets of Ultra Magnesium provides 100 percent (375mg) of the Nutrient reference value (NRV percent) of Magnesium.
- Magnesium contributes to normal functioning of the nervous system and has a role in the process of cell division.
- ★ BEST VALUE ESSENTIAL MINERAL: Each tablet provides 500mg elemental Magnesium, 133% NRV, and is approved by the Vegetarian Society as suitable for vegetarians and vegans
- ★ BENEFITS: Magnesium contributes to normal muscle function & electrolyte balance. Magnesium also plays an important role in functioning of the nervous system
- ★ BENEFITS FOR AN ACTIVE LIFESTYLE: Magnesium contributes to a reduction in tiredness & fatigue and normal energy yielding metabolism
- TRIED & TRUSTED - BRITISH QUALITY - Manufactured here in the North of England — Lindens Health + Nutrition is a Yorkshire based company leading the way in consumer nutrition supplements. Our...
- 🤓 Why Buy Magnesium Glycinate 3-in-1 🤓 Get a triple magnesium complex in a capsule and experience superior health benefits & bioavailability. With 1800mg Magnesium (384mg elemental, 102% NRV),...
- 💪 Diverse Health Benefits 💪 Magnesium glycinate (1000mg) supports muscle relaxation and magnesium sleep. Magnesium Malate (400mg) boosts energy and reduces fatigue. Magnesium Citrate (400mg)...
- ✉️ 💲 Compact & Outstanding Value ✉️ 💲Mg Glycinate 3-in-1 comes in flat pack packaging, saving on costly postage and storage fees associated with other bottled magnesium tablets,...
Last update on 2024-04-10 / Affiliate links / Images from Amazon Product Advertising API
4. Zinc
Zinc plays an important role in supporting a healthy immune system, and it can also have a positive effect on your mental health too.
“Zinc deficiency causes a depressive-like state and anxiety behaviours, and it has been used in research to improve mood and cognitive function,” explains Medlin.
“This is because of the role it plays in crucial neurotransmitters that control our mental function and mood.”
Best-selling zinc supplements
Stuck for inspiration? Check out our list of best-selling Amazon products!
- ✓ HIGHLY ABSORBABLE PREMIUM FORM OF ZINC - Solgar Zinc Picolinate 22 mg provides premium quality zinc in a highly absorbable form. A key nutrient, zinc is an essential trace mineral and is vital for...
- ✓ POTENT ANTIOXIDANT, RECOMMENDED BY SPECIALISTS - Zinc promotes healthy skin, hair and nails and exerts antioxidant activity, which helps fight free radicals
- ✓ COMMITTED TO SUSTAINABILITY - For over 70 years we've used 100% recyclable amber glass bottles
- SUPERIOR ABSORPTION & HIGH-STRENGTH ZINC TABLETS: We pride ourselves on providing top-notch Zinc supplements containing 50mg of Zinc Bisglycinate. This form of Zinc is highly bioavailable, offering a...
- VALUE FOR MONEY – 200 DAYS SUPPLY OF ELEMENTAL ZINC 50MG TABLETS: Our incredible zinc supplements high strength pack gives fantastic value keeping you replenished for over 6 months (28+ weeks). Our...
- ALL-IN-1 IMMUNITY, NAILS, SKIN & HAIR SUPPLEMENT - Zinc contributes to the normal function of the immune system, protection of cells from oxidative stress, normal fertility and reproduction, normal...
- IMMUNE SYSTEM SUPPORT – New Leaf Zinc supplement delivers multiple benefits including support for our immune system by activating enzymes. According to the NHS, Zinc also helps make new cells and...
- HIGH POTENCY 50mg ZINC TABLETS - Each serving of 2 tablets contains 50mg of Zinc citrate. These zinc vitamins contribute to the maintenance of the immune system and also protect cells from oxidative...
- ZINC CITRATE – Each serving of two ultra small tablets provides 50mg Zinc in the form of Zinc Citrate, which is equivalent to 500% NRV. Each bottle contains 120 Zinc tablets high strength that will...
- ✔︎ WHY NUTRAVITA’S ZINC GLUCONATE? – Each vegan tablet of our highly absorbable Zinc Gluconate provides 50mg of elemental Zinc, a safe dosage to maintain normal bones, vision, hair, skin,...
- ✔︎ WHAT IS THE ROLE OF ZINC IN THE BODY? – Zinc is an essential nutrient that supports numerous biological functions. Apart from its vital role in immune defense, it protects cells from...
- ✔︎ WHY DO WE NEED TO TAKE ZINC? – A wide variety of foods are good sources of zinc such as shellfish (oysters, crab), meat, beans, dairy products, and cereals such as wheatgerm and oats. Since...
Last update on 2024-03-28 / Affiliate links / Images from Amazon Product Advertising API
5. Ashwagandha
Ashwagandha is an ancient herb that nutritionist Libby Limon, speaking on behalf of Link Nutrition, says can promote a feeling of calm, by helping to reduce stress.
She says: “Ashwagandha can help our bodies to restore balance by providing adrenal support and balancing the stress hormone cortisol.
“It also balances hormonal levels and provides potent anti-inflammatory and antioxidant properties, that help to support the immune system.
“Plus, it fights fatigue, providing adrenal support to boost energy levels, and increase stamina and endurance.”
Best-selling ashwagandha supplements
Stuck for inspiration? Check out our list of best-selling Amazon products!
No products found.
You may be interested in…
This article may include affiliate links to products and services where we may receive a small fee to support the running of this site if you make a purchase or is a sponsored article from one of our select editorial partners providing valuable advice and information to our readers.
