Key nutrients to heal anxiety, depression and burnout

  • Thu, 10/21/2021 - 12:53
  • Key nutrients to heal anxiety, depression and burnout
  • by IMI health

When it comes to mental health, it’s often easiest to take small steps towards recovery.

One simple way you can support your mind is by ensuring it has the correct levels of key nutrients, so that it has a solid foundation from which to blossom.

Nutritional deficiencies can have a negative impact on your mental health. Low levels of magnesium, omega 3 and vitamins B, C and D have all been proven to contribute to anxiety, depression and insomnia.

Think of daily supplementation as piecing together the sides of the jigsaw puzzle for better mental health. Undoubtedly, other things will be necessary to complete the picture, but creating the framework is a great place to start.


Omega 3

Research shows that supplementing with omega 3 can bring you back from burnout, decreasing emotional exhaustion and depersonalisation.24 Essentially, omega 3 supplementation helps you come home to yourself.

If you’re not getting your twice-weekly portion of oily fish, like salmon, sardines or mackerel, then a supplement is the simple way to ensure you’re meeting the required dose of omega 3 to keep your brain happy.

Aside from anxiety and depression, signs of omega 3 deficiency include small bumps on the back of your arms, fatigue, poor memory, mood swings, and dry skin.

Treat omega 3 deficiency with Vital Nutrients’ Ultra Pure Fish Oil 1400. This oil is ideal for the whole family and can treat a myriad of health problems. Pure and potent, this lemon flavoured formula can be taken alone, or added to smoothies to boost your mental health in the mornings.


B vitamins

Studies have made clear the link between low levels of vitamin B and mood disorders. B vitamins can relieve stress and promote happier, healthier moods.25

Low B9 and B12 levels are clearly linked to depression, whereas countries with high consumption of folate have fewer instances of major depression.26

They’ve also been cited as a potential treatment for burnout and stress in the workplace, with preliminary studies showing a clear reduction in symptoms when supplementing with B vitamins.27

Vegetarians, vegans and those with chronic conditions (particularly digestive and immune) are at higher risk for developing vitamin B deficiency. Alongside irritability and depression, deficiencies can cause jaundice (yellowing of the skin), a sore tongue, mouth ulcers and pins and needles.

Our favourite for boosting the B vitamins is B-Supreme by Designs for Health. This supplement supports the production of neurotransmitters which regulate our mood and stress levels, reducing symptoms of depression and keeping fatigue at bay.


Vitamin C

Low vitamin C levels are commonly associated with high stress levels. Also a key nutrient for your immunity, which is more at-risk when you’re stressed, vitamin C deficiency (also known as scurvy) can be particularly dangerous during the winter months, when cold and flu viruses are prevalent, and anxiety and depression reign due to low light.

You might be more at risk of vitamin C deficiency if you smoke, have a poor diet, or drink excessive amounts of alcohol.

Other signs of low vitamin C levels include rough, dry skin, slow healing wounds and easy bruising.

Boost your vitamin C intake with C Complete Powder. This supplement features the non-acidic form of vitamin C, ensuring it’s gentle on your stomach, while still providing a potent dose for optimal health.


Vitamin D

It’s not called the sunshine vitamin for no reason! Vitamin D keeps anxiety and depression at bay, and low levels are associated with both depression and anxiety.28 29

Though we’d like to think we get all the vitamin D we need from our food, this sometimes isn’t possible due to low quality soil, pesticides and long-term refrigeration during transit which causes fresh produce to lose its nutritional value.

If you’re using sunscreen to protect your skin from the sun, then you’re potentially at risk for vitamin D deficiency. Those with darker skin tones are also more likely to be deficient, as melanin limits the production of vitamin D from sunlight exposure.

Other signs you may be deficient in vitamin D are fatigue, pain in your bones and aches, cramps or weakness in your muscles.

Get your daily dose of vitamin D with NanoCelle D3 by Medlab. This innovative formula produces vitamin D in ‘nano particles’ for superior absorption.



Magnesium stimulates our parasympathetic nervous system (PNS) the system which is activated during meditation, in which deep healing can take place. Magnesium supplementation also stimulates the vagus nerve, which signals to the brain that it’s time to unwind.

Magnesium also promotes production of GABA and other calming neurotransmitters which are key to unlocking better mental health.

Signs that you may be deficient in magnesium include muscle twitching, fatigue, loss of appetite and nausea.

Mg Optima Relax is one of our favourites for boosting magnesium effectively. It optimises the powers of GABA for better relaxation and sleep, and the addition of zinc boosts your brain health helping you attain a calm focus during the day.


Best for tests

If you’re unsure whether you’re deficient in certain nutrients, we offer tests to create a nutritional profile for you and clearly define any deficiencies. This way, you can be sure that you’re giving your body exactly what it needs.

A well-rounded approach

This shouldn’t be the only stop on your path to healing. Though nutritional factors support your mental health and can put you on the road to recovery, anxiety and depression are complex conditions, and often there’s more beneath the surface that needs to be explored.

We recommend an integrated approach when it comes to anxiety and depression. In-clinic we can offer counselling and psychotherapy services, as well as a range of other therapies and treatments which can bring you back into balance.

Whatever your needs, we’re here to support you, whether you need dietary recommendations from naturopaths or energetic healing from our acupuncturists, cranio-sacral therapists or osteopaths. Contact us for more information.



[1] L Jahangard, M Hedayati, R Abbasalipourkabir, M Haghighi, M Ahmadpanah, M Faryadras, T Mikoteit, D S Bahmani, S Brand, Omega-3-polyunsatured fatty acids (O3PUFAs), compared to placebo, reduced symptoms of occupational burnout and lowered morning cortisol secretion, 2019.
[2] L M Young, A Pipingas, D J White, S Gauci, A Scholey, A Systematic Review and Meta-Analysis of B Vitamin Supplementation on Depressive Symptoms, Anxiety, and Stress: Effects on Healthy and ‘At-Risk’ Individuals, 2019.
[3] A Coppen, C Bolander-Gouaille, Treatment of depression: time to consider folic acid and vitamin B12, 2005.
[4] C Stough, T Simpson, J Lomas, G McPhee, C Billings, S Myers, C Oliver, L A Downey, Reducing occupational stress with a B-vitamin focussed intervention: a randomized clinical trial: study protocol, 2014.
[5] R E S Anglin, Z Samaan, S D Walter, S D McDonald, Vitamin D deficiency and depression in adults: systematic review and meta-analysis, 2018.
[6] L Kelley, A F P Sanders, E A Beaton, Vitamin D deficiency, behavioral atypicality, anxiety and depression in children with chromosome 22q11.2 deletion syndrome, 2016.