Mental health is just as important as physical health—and honestly, it might even be more important. Our mental health shapes everything about us. It affects our physical well-being, how we feel emotionally, and even our spiritual health. And the connection goes both ways. For example, any physical pain we feel can take a toll on our mental health, and mental struggles can show up physically too.

Given the mental health crisis we’re facing today, I believe it’s more crucial than ever that we start taking it seriously and find ways to protect it. One of the things that has a big impact on mental health, which many people don’t realize, is our nutrition. Research has shown that certain nutritional deficiencies can really influence our mental well-being, making it even more important to focus on what we put in our bodies.

What we eat doesn’t just affect our body—it has a big impact on our mind as well. Nutritional deficiencies can play a significant role in mental health issues, including anxiety, depression, and cognitive decline. Our brain relies on a steady supply of certain vitamins, minerals, and nutrients to function properly, and when we’re lacking in these, it can lead to mood swings, brain fog, and even more serious mental health concerns.

For example, deficiencies in essential nutrients like specific B vitamins, vitamin D, omega-3 fatty acids, and magnesium have been linked to an increased risk of mental health disorders. B vitamins, especially B12 and folate, are crucial for brain health and mood regulation. Low levels of these can contribute to feelings of fatigue, irritability, and depression. Vitamin D, A lack of it has been associated with depression and anxiety.

Omega-3 fatty acids, found in fatty fish and some plant-based sources, are essential for brain function and emotional health. Low levels of omega-3s have been linked to depression and cognitive decline. Magnesium, often called the “relaxation mineral,” plays a key role in calming the nervous system. Low magnesium levels can contribute to feelings of stress and anxiety.

On the flip side, a balanced diet rich in these nutrients supports healthy brain function, improves mood, and may even help protect against mental health disorders. Eating a variety of nutrient-dense foods, like leafy greens, whole grains, healthy fats, and lean proteins, can give your body and brain the fuel it needs to function at its best.

In nutshell, your mental health and nutritional health are closely connected. A diet that’s lacking in key nutrients can negatively affect your mood, energy levels, and cognitive function. But by nourishing your body with the right foods, you can support a healthier mind and improve your overall well-being.