These Vitamins Can Help Jumpstart Your Mornings

Some individuals aren’t morning people. Rather than waking up feeling instantly energized, this group may struggle to concentrate or feel alert. While that reality can be perfectly normal, help may be needed for individuals who have to wake early or need to perform at optimal levels in the morning. Science has proven that a mind-body link exists between physical and mental health, which includes dietary choices. Along with eating a nutritious breakfast that can serve as literal food, the following essential vitamins can aid in boosting mood and a person’s concentration.

Omega-3 fatty acids

Usually omega-3 fatty acids are associated with heart health and are commonly found in oily fish such as mackerel, tuna, and salmon. Research also suggests that the critical nutrient can also improve mood in people diagnosed with depression. To reap the benefit, experts encourage that people aim to consume between 2,000-4,000mg when mood is impacted.

Vitamin D

Immunity and collagen production are the two bodily processes most closely linked with vitamin D. However, the vitamin can also help with mental disorders such as depression and even seasonal affective disorder (SAD). Although research into the link is still in preliminary phases, recent studies have shown a correlation between increasing vitamin D intake and controlling SAD symptoms.

St. John’s wort

Turning to natural remedies to better regulate mood isn’t a new concept. For people with anxiety or sleep disorders, St. John’s wort is a natural herb that’s proven to provide relief for a wide range of mood-related issues. Specifically in women with premenstrual syndrome (PMS) or in perimenopause, the medicinal plant can relieve irritability. Interested individuals should look for supplements with 900-1,200mgs. Also, St. John’s wort can be taken in pill or liquid form.

Dopamine

Dopamine is naturally found in the body and works to regulate memory, mood, attention, cognition, learning, and motivation. Sleep regulation and decision-making are also influenced by this chemical. The body naturally makes dopamine, but chemical imbalances in some people can impact mood. As a result, these individuals may present as apathetic or have low motivation. Supplements can improve mood and ensure people are more present in daily life.

Vitamin B12

B complex vitamins are critical components of the body. Most people are familiar with panthenol and biotin, two forms that support hair, skin, and nails. Essential for the body to function properly. Specifically for mood, vitamin B12 is a nutrient to prioritize. In particular, supplementing with B12 can improve mood regulation and boost brain function.

More vitamins to consider

The vitamins mentioned above can support focus and mood, but more options also exist. Iron, magnesium, folate, zinc, and vitamins A and C are all known to support mental health through countless studies. Supplements can be a great option for individuals who aren’t able to receive enough nutrients through a balanced diet or with diets that restrict certain food groups like meats and animal byproducts. However, consider speaking with a dietician or physician for guidance on future food choices as well as understanding if any prescription interactions are possible.