10 nutritional deficiencies that may cause depression

#6 – Iron

It’s estimated that nearly 20 percent of all women suffer from an iron deficiency. This can cause symptoms that are very similar to depression, including: fatigue, inability to focus, and irritability. It’s important to make sure you are consuming between 8 and 18mg of iron each day.

#7 – Magnesium

Nearly half of all Americans are deficient in magnesium. This is because consuming too much salt, caffeine, sugar, alcohol, and experiencing chronic stress can all deplete the body’s stores of magnesium. Magnesium is one of the most efficient minerals at combating the harmful effects of constant stress. Men require between 400 and 420mg per day, and women should consume between 310 and 320mg per day.

#8 – Omega-3 Fatty Acids

Photo Credit: Lonnie

You may have heard that these are important for heart health, but they can have a serious impact on your mental health as well. Even if you take a daily fish oil supplement, you may still not be getting enough Omega-3s in your diet.

Your body can’t make these compounds on their own – you need to eat them (in the form of fish like salmon, halibut, and tuna or nuts like walnuts and flaxseeds) and take supplements to ensure you’re getting all of the nutrients you need.

#9 – Selenium

Selenium is also important for optimum thyroid function. It is also an important antioxidant, helping to keep polyunsaturated acids in the cell membrane from becoming oxidized. Most of us need a minimum of 55mcg of selenium to stay physically and mentally healthy.

#10 – Zinc

Zinc is another nutrient that is vital to many of the systems in our body. Not only does it aid digestion, it also helps our DNA produce and repair proteins. It can boost immune system function and helps to control inflammation in the body.

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