Nutritional Deficits That Can Cause Depression And Anxiety - And What To Do About Them

Written by: Kat Gal

Are you experiencing depression, anxiety or other mental health issues?

It may be your food.

No joke. Nutritional deficits can lead to various problems not only in your physical health, but in your mental and emotional health too.

Let’s check out the foods or nutrients you may be lacking that may be contributing to your depression or anxiety.

If you are eating an unhealthy diet filled with processed junk foods, processed sugars, soda and artificial ingredients without much (if any) real whole foods, chances are your diet is impacting your overall mood and health. Instead of fueling your body with real food nutrition, vitamins and minerals, you are actually clogging it with inflammation-causing fake stuff.

I get it, you are busy and it is easy to grab a chocolate bar, chips and fast food on the go. But your health matters - YOU matter! Choose whole plant-based foods: greens, vegetables, fruits, raw nuts, seeds, whole grains and if you wish, perhaps some grass-fed, organic animal products.

If you are on the go, you can grab cold-pressed juices from any store, pick up some pre-made dishes and salads at a health food store, go to a vegan restaurant and order in from companies that serve healthy options. Better yet, take time to meal prep on Sundays and have everything ready for the week!

Common Nutrient Deficiencies You Could Be Struggling With

Lack Of Omega-3 Fatty Acids

If your body has an imbalance between omega-3 and omega-6 fatty acids, it can definitely affect your mood. Omega-3-s are absolutely crucial for lowering inflammation in your body, enhancing brain function and supporting a positive mood. And imbalance can lead to depression, ADHD, schizophrenia and BPD.

To create a better balance in your body, eat foods that are rich in omega-3-s, including pumpkin seeds, flax seeds, chia seeds and seaweed. You may want to think about supplementation with vegan omega-3s made with seaweed or good old fish oil.

Lack Of Vitamin D

Vitamin D is an extremely crucial vitamin that among other important functions, is absolutely necessary for absorbing phosphorus into your bloodstream, which is beneficial for your mental and physical health. No wonder that Season Affective Disorder (SAD) happens to so many people, causing sadness and depression during the darker months of the year. Research has shown that those with depression and panic disorder often have vitamin D deficiency as well.

What’s the best way to meet your vitamin D needs? The sun, of course. However, you can find vitamin D in various food sources, like spirulina, bee pollen and wild mushroom. By taking 2 scoops of Organifi Complete Protein Powder a day, you can also meet about 50% of your daily needs. If you are deficient, it may also be a good idea to supplement for a while with some vegan D3 drops.

Lack Of Vitamin B

All the vitamin Bs are extremely important for your mental health. B vitamins are responsible for converting food into fuel, helping your body to stay energized and repair your cells. They play a crucial role in reducing stress. Each vitamin B is equally important and has its own specific benefits from preventing memory loss, preventing migraines, promoting a healthy skin and yes, reducing the symptoms and risks of depression. Vitamin B deficiency has been linked to depression and other mood disorders.

To meet your vitamin B needs, fill up on leafy greens, seeds, nuts and root veggies. When it comes to B12, supplementation is important, especially for those who are vegan or vegetarian or anywhere near that.

Our Organifi Red Juice Powder actually has 500 mcg (8333%) of your daily vitamin B13 needs, whereas our Organifi Complete Protein can provide a large amount of B2 and B6 and a small amounts of other B vitamins.

Lack Of Zinc, Folate, Chromium And Iron

It is not only vitamins that are important, but minerals too. Unlike vitamins, minerals cannot be made by people, animals and other living things, but originate from the soil. According to research, zinc, folate, chromium, iron and lithium are all minerals that are linked to depression, anxiety, eating disorders, schizophrenia and even alcoholism when at deficit.

Whole-grain breads, fresh fruits and dark colored vegetables are your best bet to meet these minerals. Filled with minerals, Organifi Complete Protein can help too in meeting 35% of your iron, 10% of your chromium, 4% of your zinc and 2% of your folate needs in one serving. Organifi Green Juice can also help you boost your iron levels with 11% of your daily requirements.

Lack Of Magnesium

Magnesium is a powerful and non-negotiable mineral that is powerful for relaxation. Deficiencies in this mineral can lead to anxiety, stress, depression, restlessness and headaches. Though living on processed food, eating too much salt, drinking too much coffee, eating too much processed sugar, drinking excess alcohol or consuming lots of soda can definitely lead to magnesium deficits, since our soils are so depleted, even if you eat a perfectly healthy diet, you may benefit from supplementation.

Foods like seaweed, dark leafy greens and beans tend to be high in magnesium. Again, with depleted soil, you may want to try supplementing or using magnesium rich superfood or protein powders.

Lack Of Amino Acids

There are 12 necessary amino acids that are all building blocks of protein. Aside from helping to build muscles, they also help your brain to function at its best. Deficiency in amino acids can lead to depression, lack of focus, brain fog and sluggishness.

Nuts, seeds, beans and bee pollen are all excellent sources of amino acids. You may also want to add Organifi Complete Protein Powder to your diet to meet your needs easily and effortlessly through plant-based protein sources.

If you are experiencing depression, anxiety or other mental health issues, it is an excellent idea to evaluate your daily diet. Mental health issues have many reasons behind them. Your history of trauma, outside influences, general lifestyle, mindset and many other factors can play a role. Nutrition is only one piece, but it may just be your missing link.

If you are not experiencing mental health issues, you can also use healthy nutrition to help prevent mental illness, elevate your mood and energize your body in general.

Remember, if you need help, make sure to talk to a mental health professional and to seek support from friends and family.

If you are interesting in boosting your mental health, energizing your body and elevating your well-being, make sure to check out our Organifi juice and protein powders. They are made with high quality superfoods and lots of love.

Have you experienced mental health benefits from changing your diet? How about by changing your lifestyle? How have you elevated your mood? Share your experiences in the comments below. We would love to hear from you.

About The Author

Kat Gal is the creator of Long Distance Relationship Help (, a site which offers tips, tools, inspiration and resources to create a successful and happy relationships, no matter where in the world you may be. She knows from personal experience that love is possible despite the miles, you just have to navigate your way around it. She is passionate about the world and finds her creativity outlet as a writer and educator. You can follow her on her website and her Facebook page.

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