Mood and Minerals: 4 Common Mineral Deficiencies and Their Impact on Mood

It's totally normal to ride the rollercoaster of emotions throughout any given day. From happiness to frustration, anger to loneliness, and everything in between, our emotional spectrum is vast and ever-changing. Life throws us curveballs, and our emotions react accordingly, swinging along the continuum as we navigate through experiences. However, trouble brews when we get stuck in one emotion, unable to shift back to neutral. Picture waking up despondent, dragging through the day with a heavy heart, battling overwhelming anxiety or simmering anger just waiting to boil over at the slightest provocation.

Statistics show that between 2020 and 2022, an estimated 8.5 million Australians aged 16-85 grappled with mental health disorders at some point. The spotlight on mental health has spurred increased research, uncovering fascinating connections between nutrition and mood. While nutrition isn't the sole solution, it's a significant piece of the puzzle we can control to fine-tune our moods. Here's a breakdown of 4 common mineral deficiencies and their impact on mood.

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Calcium

As someone who spends a significant amount of time outdoors, I was shocked to discover that I was deficient in vitamin D. It always baffled me how you can live in the sunniest location and yet, our bodies can still lack this essential nutrient. However, what struck me even more was uncovering the crucial connection between vitamin D synthesis, calcium and mood regulation.

Ensuring adequate calcium intake may serve as a potential intervention for improving mental health, given the biological function of calcium in the nervous system. Calcium regulates neurotransmitter synthesis and release, which play important roles in neural activation and mood regulation. Additionally, calcium is required to produce serotonin, the precursor of melatonin—crucial for healthy sleep cycles and overall mood balance.

Research has shown that vitamin D can alleviate mild symptoms of depression and reduce the occurrence of negative emotions. This mood-boosting effect is attributed to its involvement in phosphorus absorption in the bloodstream. However, it’s worth noting that if phosphorus levels are too high in the serum (indicating improper absorption), it can contribute to mood disorders.

A deficiency in vitamin D, which relies heavily on adequate calcium levels for synthesis, highlights the importance of ensuring sufficient calcium intake. This is not only crucial for skeletal health but also for emotional resilience. Additionally, calcium’s influence on neurotransmitter function, including serotonin production, further highlights it’s significance. Serotonin, known as the “feel-good” neurotransmitter, is closely linked to mood stability and emotional balance.

Magnesium

One of my favourite minerals, yet one I struggle to maintain at a healthy level, is magnesium. Magnesium is involved in over 300 biochemical reactions in the body, making it essential for various bodily functions, including muscle and nerve function, blood glucose control, and blood pressure regulation. When magnesium levels are inadequate, it can lead to increased stress, heightened feelings of depression, and heightened anxiety levels. This is because magnesium plays a crucial role in the regulation of neurotransmitters and the stress response system. So, ensuring sufficient magnesium intake is vital for maintaining both physical and mental well-being.

Zinc

Zinc is not only crucial for overall health but also plays a significant role in supporting optimal brain function. It acts as a key player in activating both the central and peripheral nervous systems, facilitating the transmission of signals between neurons. Beyond that, zinc is involved in a plethora of essential processes within the body, including the regulation of neurotransmitters, enzymatic reactions, and hormonal balance.

Deficiencies in zinc have been associated with a range of mental health conditions, including depression, anxiety, eating disorders, and schizophrenia. This underscores the importance of ensuring adequate zinc intake to support mental well-being. By maintaining optimal levels of zinc, individuals may potentially reduce the risk or severity of these mental health disorders and promote overall brain health.

Iron

Iron deficiencies are one of the most prevalent nutritional issues globally, affecting a wide-range of individuals. It particularly affects women who experience heavy menstrual bleeding, those who are breastfeeding, athletes with high iron demands, picky eaters, as well as individuals adhering to vegetarian or vegan diets, where iron from plant sources may be less readily absorbed.

The significance of iron goes beyond its role in maintaining healthy blood; it's also vital for the optimal function of the brain and nervous system. Insufficient iron levels can manifest in various mental health challenges, including depression, anxiety, poor concentration, ADHD, and irritability. This underscores the critical importance of ensuring adequate iron intake, especially for vulnerable populations, to support not just physical health but also mental well-being.

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If you suspect you may be experiencing any nutritional deficiencies, the initial step is to schedule an appointment with your Naturopath, GP, or Nurse Practitioner and request a referral for blood tests.

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DISCLAIMER

This content is not intended as medical advice and should not be used to diagnose, treat or prevent any disease or health illness. Please consult a qualified healthcare professional before acting on any information presented here.

Further reading:

https://www.aihw.gov.au/mental-health/overview/prevalence-and-impact-of-mental-illness

Du, C., Hsiao, P. Y., Ludy, J., & Tucker, R. M. (2022). Relationships between Dairy and Calcium Intake and Mental Health Measures of Higher Education Students in the United States: Outcomes from Moderation Analyses. Nutrients, 14(4). https://doi.org/10.3390/nu14040775

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