Dopamine is a chemical that plays a part in controlling cognition, memory, motivation, mood, attention, and learning in your brain. This also assists in controlling decision making and sleep. Under normal circumstances, the nervous system of your body effectively manages the production of dopamine.
However, there are numerous factors in lifestyle choices and medical conditions that can cause dopamine levels to plummet. Symptoms of low levels of dopamine include loss of satisfaction in activities you once considered pleasurable, lack of motivation, and apathy. However, this depends on the person.
That being said, a dopamine deficiency can intensify symptoms in people with serious mental health problems. Therefore, it is essential to keep your dopamine levels in check. Here are some vitamins that can help you maintain a good mood and motivation.
Probiotics
Live microorganisms that line the digestive tract are known as probiotics. Often known as the healthy intestinal bacteria, probiotics do not only help with the wellbeing of the stomach. These can also prevent or cure various health issues, including mood problems.
Indeed, while harmful gut bacteria have been shown to diminish the development of dopamine, probiotics have the potential to increase it, which can improve your mood. Furthermore, one study of people with irritable bowel syndrome (IBS) showed a decrease of depressive symptoms in those who received probiotic supplements.
Magnesium
Magnesium plays an important role in maintaining a balanced body and mind. However, we still do not completely understand its antidepressant qualities. But there is evidence that a magnesium deficiency may lead to lower dopamine levels and a higher risk for depression. In fact, one study found that magnesium supplementation increased dopamine levels and had antidepressant effects in mice.
Studies on the impact of magnesium supplements on dopamine concentrations are currently limited to animal studies. However, if you can not get enough magnesium from your diet alone, it might be a good idea to take a supplement to ensure that you fulfill your daily requirements.
Folate
Folate (alternatively known as B9 or folic acid) helps the body develop new cells and helps control serotonin. Serotonin transmits signals between nerve cells and helps the brain control a range of tasks, from mood management to social behavior regulation.
Aside from reducing serotonin levels, a folate deficiency can also cause fatigue. To combat depression, people sometimes use a pair of strength nutrients, folate, and B12 together Folate has the advantage of improving antidepressant effectiveness by itself.
Iron
Iron plays an important role in the body, from transporting oxygen to maintaining levels of energy and increasing muscle strength. Low iron levels can trigger feelings of tiredness and depression. Iron deficiency occurs more frequently in women than in men, especially women of childbearing age.
Using enough iron will help prevent iron anemia, a condition that is commonly more likely to affect women than men. It is necessary to maintain enough iron in the body. Tiredness, apathy, and mood changes associated with iron deficiency can sometimes contribute to depression.
Vitamin B12
B12 is an important component that helps build red blood cells and nerves. Low levels of B12 are associated with depression and may induce short-term fatigue, sluggish thinking, and paranoia. Vitamin B12 is naturally present in poultry and by-products of animals, meaning vegetarians and vegans are at greater risk of developing a deficiency.
Because moods are largely dependent on brain signals, B12 plays an important role in regulating depression. Consuming sufficient amounts of vitamin B12 enables the body to synthesize nutrients that are critical to normal neurological function.
Zinc
Zinc is present in virtually every cell and plays an important role in maintaining a healthy immune system and defending the body against damage to the gut. Low zinc levels in your diet can contribute to a variety of ailments. This includes a weakened immune system, loss of appetite, anemia, hair loss, and depression.
Because of the lower body absorption rate of plant-based zinc, vegetarians need as much as 50 percent more zinc than non-vegetarians. Studies have established zinc as an important factor in reducing depressive symptoms. Zinc vitamins can boost antidepressant responses while reducing the side effects of antidepressant medication.
Conclusion
All in all, you need vitamins to boost your mood and motivation. Studies have researched the relationship between diet and the brain and found 10 nutrients capable of combating depression and improving moods: calcium, chromium, folate, iron, magnesium, omega-3 fatty acids, vitamin B6, vitamin B12, vitamin D, and zinc. Thankfully, all of these are available as vitamins.
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