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Good Vitamins & Supplements for Mood Swings

Many adults experience mood swings that make life frustrating and draining. Mood swings can be huge obstacles to having a rewarding and fulfilling life. Most people would be surprised to learn that there are usually specific vitamin and mineral deficiencies that can account for emotional swings on a consistent basis. Zinc, magnesium and B vitamin deficiencies are usually the culprits behind unstable emotions.

  1. Zinc

    • Zinc is an important element the human body needs to perform at optimum levels. According to the American Zinc Association, zinc is vital for cell division, fertility and proper functioning of the immune system. Food sources for zinc include red meat, nuts and green, leafy vegetables. Zinc is also available in supplement form in major health food stores. Zinc is often depleted by stress, and a zinc deficiency can lead to exhaustion and severe mood swings. Women should make sure to get 10 milligrams of zinc a day while men should get 15 milligrams.

    Magnesium

    • According to the University of Maryland Medical Center, magnesium is vital for all of the major organs of the body. Magnesium is involved in more than 300 processes including activating enzymes and regulating energy production. Magnesium deficiency can lead to major depression and cause despondency and pessimism. Dietary sources of magnesium include whole grains, legumes, green leafy vegetables and oily nuts. Magnesium is also recommended in three supplement forms, including magnesium gluconate, magnesium lactate and magnesium citrate. These forms are more easily absorbed in the body. Men should take between 270 to 400 milligrams a day while women should take 280 milligrams.

    B vitamins

    • According to Dr. Rebecca K. Kirby of The Center for the Improvement of Human Functioning, a deficiency of any of the three B vitamins can cause unstable emotions and nervousness. Niacin, ribo-flavin and B6 are popularly known as antistress vitamins and relieve bad moods if taken regularly. Niacin can be found in red meats, tuna and whole grains. Whole grains, green leafy vegetables and fish are substantial sources of B6. Riboflavin is most often found in dairy products and green leafy vegetables. Many people find it convenient to take all three in supplement form as they are usually grouped together in one pill. Both men and women should take 15 milligrams of niacin, 1 milligram of riboflavin, and 2 milligrams of B6 each day.

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