The Role of Vitamins and Minerals in Mental Health: Spotlight on B6, B12, and Vitamin D
Author: Ziad Elshafei, Registered Psychotherapist (qualifying)
For this blog post, we decided to stray away from physical health and instead want to look at mental health. In recent years, there's been growing interest in the connection between nutrition and mental health. Times are rapidly changing and so are our foods and the way they’re processed. While therapy, medication, and lifestyle changes are foundational in managing mental well-being, micronutrients, particularly certain vitamins and minerals, play an often overlooked but critical role in supporting the brain and nervous system.
Nutritional Psychiatry: Feeding the Mind
Have you heard of the field of nutritional psychiatry? It’s a growing field that looks at how foods and nutrients influence mental health conditions, like depression, anxiety, ADHD, and even cognitive decline. This discipline emphasizes that mental well-being isn’t only psychological or genetic, but rather it’s biochemical. Nutritional psychiatry recognizes the gut-brain connection, the role of inflammation, and the importance of micronutrients in maintaining neurotransmitter balance and neuroplasticity. The emerging consensus is that a nutrient-rich diet, possibly supported by targeted supplementation, can play a key role in both prevention and treatment of mental health challenges.
So for today’s post we decided to focus on some of the essential micronutrients. Some of them are talked about plenty, and some of them have no mainstream attention at all.
Vitamin B6 (Pyridoxine): The Mood Modulator
What it does:
Vitamin B6 is vital in the synthesis of neurotransmitters such as serotonin, dopamine, GABA, and norepinephrine—all of which regulate mood, motivation, and stress response. It also plays a role in the conversion of tryptophan (an amino acid) into serotonin.
Mental health relevance:
Deficiency in B6 has been associated with symptoms like irritability, depression, anxiety, and confusion. Some small clinical studies have suggested that supplementation may reduce symptoms of premenstrual syndrome (PMS) and support mood regulation in individuals with mild to moderate depression.
Food sources:
Chicken, turkey, bananas, potatoes, fortified cereals, and spinach.
Supplementation tip:
Look for bioavailable forms like P-5-P (pyridoxal-5-phosphate), especially if you have impaired liver function or issues with B6 metabolism.
Vitamin B12 (Cobalamin): The Cognitive Protector (The most important supplement for vegans)
What it does:
Vitamin B12 supports myelin sheath formation, the insulation around nerves that allows for smooth transmission of electrical signals. It’s also involved in DNA synthesis, methylation, and the regulation of homocysteine, an amino acid linked to neurodegenerative disease when elevated.
Mental health relevance:
Low levels of B12 are associated with fatigue, cognitive fog, low mood, and even psychosis or memory loss in severe cases. In aging populations or individuals with poor absorption. deficiency is particularly concerning. Some research has shown B12 supplementation can enhance antidepressant response, especially in deficient individuals.
Food sources:
Animal products like beef liver, eggs, dairy, fish, and fortified plant-based alternatives.
Supplementation tip:
Look for methylcobalamin or hydroxycobalamin for better absorption. Sublingual (under the tongue) or intramuscular injections may be recommended for individuals with poor gut absorption.
Vitamin D: The Hormone-Like Regulator
What it does:
4 in 5 Canadians are deficient in Vitamin D, which makes this post even more important! Although technically a prohormone, vitamin D plays a crucial role in immune regulation, inflammation control, and brain development. It has receptors throughout the brain, including in areas related to emotion regulation and executive function.
Mental health relevance:
Low vitamin D levels have been linked with increased risk of depression, seasonal affective disorder (SAD), and cognitive decline. A 2020 meta-analysis published in Critical Reviews in Food Science and Nutrition found that individuals with depression had significantly lower vitamin D levels than controls, and supplementation showed moderate benefits in some groups.
Food sources:
Fatty fish (salmon, mackerel), fortified dairy and plant milk, egg yolks, and mushrooms exposed to sunlight.
Supplementation tip:
Since many people in northern climates or with limited sun exposure are deficient, vitamin D3 (cholecalciferol) is the preferred form. Supplementing with K2 may enhance calcium utilization and cardiovascular safety.
Magnesium: The Nervous System Stabilizer
What it does:
Magnesium is involved in over 300 enzymatic reactions, including those regulating the nervous system, muscle function, and energy production. It plays a role in GABA function, helping the brain settle into states of calm.
Mental health relevance:
Low magnesium levels are associated with anxiety, restlessness, and depression. Supplementation may help with generalized anxiety, sleep quality, and mood stabilization, especially in stressed or chronically fatigued individuals.
Food sources:
Leafy greens, nuts, seeds, legumes, dark chocolate, and whole grains.
Supplementation tip:
Forms like magnesium glycinate, magnesium threonate, or magnesium citrate are generally better absorbed and gentler on digestion.
Calcium: The Neural Communicator
What it does:
Calcium plays a role in neurotransmitter release and nerve conduction. While it is most known for its role in bone health, it’s also essential for muscle contractions and nerve signaling.
Mental health relevance:
Calcium imbalances, particularly in conjunction with parathyroid dysfunction, can lead to symptoms such as mood swings, irritability, and confusion. However, excessive calcium—especially from supplementation without balancing nutrients—can be problematic.
Food sources:
Dairy products, tofu, sardines, leafy greens, and fortified non-dairy alternatives.
Supplementation tip:
Always consider calcium in relation to magnesium, vitamin D, and vitamin K2 to ensure proper absorption and to prevent calcium buildup in arteries or soft tissue.
Final Thoughts: A Nutritional Safety Net, Not a Silver Bullet
While deficiencies in B6, B12, vitamin D, magnesium, or calcium can impact mental health, supplements should not replace therapeutic or medical treatment when needed. However, they can form an important part of a comprehensive wellness plan—especially when informed by lab testing and clinical guidance.
As nutritional psychiatry gains traction, it reinforces a simple but powerful idea: what we feed our bodies shapes how we feel, think, and relate to the world around us.
