Traditional gender roles often emphasize that men should be stoic, self-reliant, and strong which is why seeking help for mental health was seen as “weak”. Many men internalized societal expectations, leading to denial or minimization of their mental health struggles which is why they were less likely to express vulnerability. However, over the last few decades, men’s mental health has come to the foreground and more men, especially in the media, began to openly discuss their mental health struggles. Mental health is often linked only to trauma and past issues but physical health, including nutritional deficiencies, can play a significant role in poor mental health in men.
Vitamin Deficiencies That Affect Mental Health
Vitamin deficiencies in men have been linked to several issues including depression, anxiety, seasonal affective disorder, and even cognitive decline. Ideally, it would help if you aimed to follow a diet that meets your requirements for every nutrient but that’s not always possible. Supplements ensure you get all the nutrients needed to improve your mental and physical health. Not all supplements are equal which is when expert advice on supplements for men can help you choose one that suits your needs. Here’s how some nutritional deficiencies can affect your mental health:
Vitamin D Deficiency
Vitamin D has an antioxidant effect in brain tissue which is why it is important for the prevention and treatment of mood disorders. Studies show that vitamin D deficiency is associated with increased symptoms of depression and anxiety. In fact, vitamin D tests are often recommended for people with these mood disorders to help create a treatment plan. Our bodies acquire vitamin D through sun exposure but since most of us now work in offices, we don’t get much sunlight. This is why vitamin D deficiency is becoming increasingly common in men, which in turn makes it more likely for these men to experience mental health issues. A vitamin D supplement or foods such as salmon, sardines, egg yolks, and mushrooms can also be used to boost vitamin D levels.
Vitamin C Deficiency
Vitamin C protects the brain against oxidative stress and is involved in the synthesis of neurotransmitters. Deficiency in vitamin C can lead to fatigue, depression, and cognitive impairment, which explains why chronically low levels have been linked to increased anxiety and depressive symptoms. Adequate intake of vitamin C is necessary to maintain mental health and cognitive function.
Vitamin B Complex Deficiency
Vitamin B complex refers to a group of 8 vitamins. Research shows that these B vitamins play crucial roles in mental health. If the deficiency is mild, it’s more likely that the symptoms will also be mild while more severe deficiencies are linked to serious mental health issues. Of all the B vitamins, vitamin B6 and vitamin B12 probably have the greatest impact on mental health. Vitamin B6 plays a vital role in for the production of neurotransmitters such as serotonin and dopamine which play a role in mood regulation. This is why a vitamin B6 deficiency can lead to depression, irritability, and anxiety. Vitamin B12 is essential for maintaining nerve health which is why deficiency of this vitamin is linked to neurological and psychiatric disorders, including depression, memory loss, and difficulty thinking and reasoning. Meat is the primary source of most B vitamins. As more men turn to vegetarian and vegan diets, either for financial reasons or ethical ones, they are more likely to experience vitamin B deficiency. Consuming fortified foods or vitamin B supplements will help to increase vitamin B levels.
Vitamin E Deficiency
Vitamin E acts as a powerful antioxidant and protects brain cells from damage caused by oxidative stress. A deficiency in vitamin E is linked to neurological problems, cognitive decline, and an increased risk of depression. If you are unable to meet your requirement for this vitamin through diet alone, vitamin E supplements can help support cognitive function and emotional well-being.
Vitamin A Deficiency
Vitamin A is critical for the development and maintenance of brain cells. This is why deficiencies in this vitamin have been linked with conditions such as depression and schizophrenia. Maintaining adequate levels of vitamin A is essential for cognitive health and overall mental well-being.
In addition to vitamin deficiencies, a deficiency in omega-3 fatty acids can also have a negative impact on mental health. Discuss supplementation with your healthcare provider to make sure that there are no interactions with any of your current medications.
