There are some vitamins that are essential for the psyche and nervous system. Chief physician Catri Tegtmeier, among others, explains what these are in the article.
The human psyche refers to a complex system. It’s about thoughts, feelings and perceptions. Vitamin deficiencies can cause the psyche to become unbalanced. After all, the nervous system needs nutrients to function smoothly. About what Vitamins For more information, read here.
Which vitamins are good for the psyche?
Vitamins are vital for the body, this has now been thoroughly researched. Nevertheless, many connections are still not entirely clear. Despite a few studies, there is still no scientific consensus about the effect of vitamin D on depression. Catri Tegtmeier, chief physician in the psychosomatics/psychotherapy and trauma therapy department Wicker Clinic in Bad Wildungen, told us upon request: “Our psychological well-being depends on messenger substances in the nervous system (serotonin, dopamine and norepinephrine). These messenger substances can become unbalanced due to a lack of micronutrients and lead to mood swings and even severe depression .”
Since vitamins, as coenzymes, play an important role in many metabolic processes, they are also essential for a healthy psyche. “The B vitamins in particular influence brain metabolism,” says Catri Tegtmeier. So will, for example vitamin B6 required for the synthesis of serotonin and norepinephrine. Folic acid (vitamin B9) and vitamin B12 are also included vitamin C necessary for the production of dopamine and norepinephrine. “Although it is known that vitamins are important for psychological stability, their effectiveness is often underestimated,” explains Catri Tegtmeier when asked.
How important is vitamin D for the psyche?
Vitamin D is also important for the psyche, as the fat-soluble vitamin “takes on a crucial function in the regulation of the brain messenger serotonin,” writes Dr. Stephanie Grabhorn, specialist in psychiatry and psychotherapy, in a press release from the Blomenburg Clinic. According to the doctor, a deficiency can lead to structural changes in the brain. Vitamin D also protects the nerve pathways.
It has been proven that there is a connection between vitamin D deficiency and depression. Studies indicate that people with a vitamin D deficiency have an increased risk of developing depression, but it is not yet clear where this connection comes from. It could also be due to your lifestyle. According to Catri Tegtmeier, the vitamin D level is determined in all patients who are treated at the Wicker Clinic for depression, among other things. In the majority of cases there is a deficiency that needs to be corrected.
Anyone who is constantly under a lot of stress has an increased risk of developing mental illnesses. Here too, vitamins can help to compensate for any additional need for nutrients. According to Manon Struck-Pacyna from the German Food Association, in addition to vitamins C, B1, B3, B6, B7, the minerals iron, copper and magnesium can also support the body during stress.
How does vitamin B12 affect the psyche?
Vitamin B12 supports the psyche and nervous system. In one Study published in 2018 It has been proven that people with a vitamin B12 deficiency suffer from depression and anxiety more often than the control group with sufficient vitamin B12 levels in their blood. Here too, the exact connection has not been conclusively researched.
According to the medical encyclopedia MSD Manual, a deficiency of vitamin B12 can lead to nerve damage, irritability, confusion and depressive mood swings. An advanced deficiency can severely limit mental function and even lead to dementia.
The risk group for a deficiency primarily includes vegetarians, as vitamin B12 is mainly found in animal foods.
Vitamins for the psyche: These health claims are approved
It is difficult to define the functions of individual nutrients precisely because they are involved in different metabolic processes. Nevertheless, the European Food Safety Authority keeps a list of so-called “health claims”. It records which statements regarding nutrients have been scientifically confirmed. According to the Society for Applied Vitamin Research, the statement “contributes to normal psychological function” or “contributes to normal mental performance” is approved for the following vitamins:
In addition, the statement “contributes to the normal functioning of the nervous system” is permitted for vitamin B7, vitamin B3, vitamin B2, vitamin B1, vitamin B6, vitamin B12 and vitamin C.
Whether taking dietary supplements makes sense should be decided together with a doctor. The vitamin D level and many group B vitamins can be determined via blood values. If there is a deficiency, it should be compensated accordingly.