Health – nutrition. Mental health: can diet play a role?

Dopamine which promotes motivation, norepinephrine for confidence and serotonin for calmness. These three neurotransmitters they are in a certain way a guarantee of our good mental health. A quality diet supports their creation.


This is truly a vicious circle: in the presence of stress, especially chronic stress, magnesium tends to be excreted in the urine under the influence of cortisol.

The problem is also that magnesium deficiency can result in psychological disorders: stress, nervousness, anxiety or even depression, with a potential impact on sleep quality.

That’s why it’s important to stock up on magnesium! You can find it in good amounts in fruits (bananas, etc.), fresh and dried fruits (apricots, grapes, figs, etc.), oil seeds (almonds, walnuts, hazelnuts, etc.) and even dark chocolate.

B vitamins

Vitamins B1, B6, B9 and B12 are involved in the synthesis of neurotransmitters: the well-known dopamine, noradrenaline and serotonin. On the menu: green leafy vegetables (chard, spinach, etc.), dried vegetables (lentils, chickpeas, etc.), seafood, liver and wheat germ, which you can add to salads.


It is necessary for the transport and utilization of oxygen by the blood to the cells. Thanks to this, it is a valuable supplier of energy for our body and an ally against fatigue, including mental fatigue.

This trace element is of course found in meat, especially red, but also in eggs, dairy products, lentils and dried vegetables.


This nutrient is characterized by its antioxidant properties. It therefore tends to protect our cells from the attacks and stresses that our body experiences every day (pollution, unbalanced diet, sun exposure, etc.).

As such, it helps fight the aging of our cells, including the brain. So turn to the ocean and focus on fish, shellfish and crustaceans.

Especially cuttlefish, octopus, anchovies, herring, sardines, mackerel, tuna, salmon and oysters.

Sources: Anses. Nutritional reference for vitamins and minerals. April 2021 – Echoes of micronutrition No. 50. IEDM 6 Secrets of micronutrition. Dr. Bertrand GuĂ©rineau. Edited by Albin Michel.

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