Published on October 8, 2026
Lifestyle recommendations for mental health often center around adequate sleep, therapy, stress management, and exercise. While these are indispensable, what you eat also plays an important role in how your brain functions and on your mood. Vitamins that contribute to maintaining mental health include the following:
The B-Complex Vitamins:
The B-family of vitamins—particularly B6 (pyridoxine), B9 (folate), and B12 (cobalamin)—play an important role in the production of brain chemicals such as serotonin and dopamine. Deficiency of these vitamins could predispose to depression, with these patients responding poorly to antidepressant medications. A deficiency of vitamins B12 and folate also increases the levels of homocysteine in the brain, a chemical that could contribute to depression.
Vitamin D:
Vitamin D stimulates the release of nerve chemicals such as Nerve Growth Factor (NGF) and Brain-Derived Neurotrophic Factor (BDNF). It also controls the levels of chemicals such as dopamine and serotonin, which are involved in the maintenance of mood. Low vitamin D levels could increase the risk of depression and seasonal affective disorders.
Vitamins C and E:
Depression has been associated with inflammation and oxidative stress. Vitamins C and E act as antioxidants and protect the brain against oxidative stress. These vitamins have been linked to the prevention and reduced symptoms of mood disorders, although the evidence is inadequate.
References
Firth, J., Teasdale, S. B., Allott, K., Siskind, D., Marx, W., et al. (2019). The efficacy and safety of nutrient supplements in the treatment of mental disorders: a meta‐review of meta‐analyses of randomized controlled trials. World Psychiatry, 18(3), 308–324. https://doi.org/10.1002/wps.20672
Kris-Etherton, P. M., Petersen, K. S., Hibbeln, J. R., Hurley, D., Kolick, V., et al. (2020). Nutrition and behavioral health disorders: depression and anxiety. Nutrition Reviews, 79(3), 247–260. https://doi.org/10.1093/nutrit/nuaa025
Sangle, P., Sandhu, O., Aftab, Z., Anthony, A. T., & Khan, S. (2020). Vitamin B12 Supplementation: Preventing Onset and Improving Prognosis of Depression. Cureus. https://doi.org/10.7759/cureus.11169
Spedding, S. (2014). Vitamin D and Depression: A Systematic Review and Meta-Analysis Comparing Studies with and without Biological Flaws. Nutrients, 6(4), 1501–1518. https://doi.org/10.3390/nu6041501
Young, L. M., Pipingas, A., White, D. J., Gauci, S., & Scholey, A. (2019). A Systematic Review and Meta-Analysis of B Vitamin Supplementation on Depressive Symptoms, Anxiety, and Stress: Effects on Healthy and ‘At-Risk’ Individuals. Nutrients, 11(9), 2232. https://doi.org/10.3390/nu11092232
Norwitz NG and Naidoo U (2021) Nutrition as Metabolic Treatment for Anxiety. Front. Psychiatry 12:598119. doi: 10.3389/fpsyt.2021.598119
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