Imbalances in vitamins

Nutrition_green

Vitamins, which are micronutrients, are essential for normal cellular function, growth, metabolism, detoxification, immunity and development of the body and the brain. They are important for mental health in that they are essential building blocks to make neurotransmitters, hormones, and for brain signalling.

There are two types of vitamins:

  • Fat-soluble vitamins, which are usually stored in the liver and fatty tissue (vitamins A, D, E and K)
  • Water-soluble vitamins, which cannot be stored in the body and so must be consumed regularly (vitamins B, C and folic acid)

Vitamin deficiencies and mental health

Deficiencies in certain types of vitamins can lead to mental health issues such as:

Vitamins, especially A, C and E, are antioxidants which help to reduce damage to cells through oxidation. Indeed, normal cell metabolism, pollution, smoking, stress, poor diet can allow the proliferation of free radicals which can damage brain cells.

Known as ROS, or reactive oxygen species which is an umbrella term, they include oxygen free radicals, superoxide radicals and hydroxyl radicals. ROS  are produced continuously by cells due to metabolism. If they build up in the brain they can contribute to mental health problems such as Alzheimer’s disease and other neurodegenerative diseases such as Parkinson’s diseaseJomova, K., Raptova, R., Alomar, S.Y., Alwasel, S.H., Nepovimova, E., Kuca, K. and Valko, M. (2023). Reactive oxygen species, toxicity, oxidative stress, and antioxidants: chronic diseases and aging. [online] Archives of Toxicology, 97 (10), pp. 2499–2574. Available at: https://doi.org/10.1007/s00204-023-03562-9 [accessed 21 Sep. 2026].

Below is some further information on some of the key vitamins for mental health.

Vitamin A helps boost learning skills and increase the brain’s plasticity. This makes it particularly good for learning, memory and focus Wołoszynowska-Fraser, M.U., Kouchmeshky, A. and McCaffery, P. (2020). Vitamin A and Retinoic Acid in Cognition and Cognitive Disease. [online] Annual Review of Nutrition, 40, pp. 247–272. Available at: https://doi.org/10.1146/annurev-nutr-122319-034227 [accessed 21 Sep. 2026].

Vitamin A is also important for hormonal balance.

Vitamin A exists in two main forms

  • Retinol – a bioactive form of vitamin A as found in animal foods
  • Carotenoid, vitamin A as found in plant foods which still requires conversion to retinol

Several factors can prevent the body from converting plant based carotenoids to their bioactive retinol form.

  • Genetics
  • Alcohol use
  • Certain medicines
  • Poor digestion and absorption, especially of fats, which are essential for vitamin A production
  • Unbalanced vegan diet

This can lead to vitamin A deficiency.

Possible mental health symptoms of vitamin A deficiency

  • Mood disorders
  • Thyroid dysfunction
  • Hormonal imbalances

B vitamins are essential cofactors for the production of hormones and neurotransmitters including adrenaline, serotonin, dopamine, GABA, etc.Hanna, M., Jaqua, E., Nguyen, V. and Clay, J. (2022). B Vitamins: Functions and Uses in Medicine. [online] The Permanente Journal, 26 (2), pp. 89–97. Available at: https://doi.org/10.7812/TPP/21.204 [accessed 21 Sep. 2026].

  • Vitamins B3 and B6 are both essential for balanced brain function and B5 is essential for optimal adrenal functionCalderón-Ospina, C.A. and Nava-Mesa, M.O. (2020). B Vitamins in the nervous system: Current knowledge of the biochemical modes of action and synergies of thiamine, pyridoxine, and cobalamin. [online] CNS Neuroscience & Therapeutics, 26 (1), pp. 5–13. Available at: https://doi.org/10.1111/cns.13207 [accessed 21 Sep. 2026].
  • Vitamins B6, B12 and B9 can help prevent damage from brain oxidation

B vitamins are the best available protection against elevated levels of the amino acid, homocysteine.

In excess, homocysteine:

  • Increases your risk of mood disorders
  • Leads to poor mental performance
  • Leads to memory loss
  • Can cause dementia, and Alzheimer’s disease
  • Promotes inflammation, which kills brain cells and damages blood cells in the body and brain

Possible mental health symptoms of deficiency in B vitamins

  • Depression and mood swings
  • Cognitive issues
    • Poor concentration and attention
    • Memory issues and possibly Alzheimer’s
  • Anxiety
  • Irritability
  • Insomnia
  • Exhaustion and lethargy
  • Poor sleep

Sarris, J., Ravindran, A., Yatham, L.N. et al. (2022). Clinician guidelines for the treatment of psychiatric disorders with nutraceuticals and phytoceuticals: The World Federation of Societies of Biological Psychiatry (WFSBP) and Canadian Network for Mood and Anxiety Treatments (CANMAT) Taskforce. [online] The World Journal of Biological Psychiatry, 23 (6), pp. 424–455. Available at: https://doi.org/10.1080/15622975.2021.2013041 [accessed 21 Sep. 2026].

Possible causes of B vitamin deficiency

  • Poor digestion and absorption
  • High levels of estrogen, which interferes with the metabolism of B vitamins
  • Poor diet
  • Alcohol
  • Smoking
  • Caffeine Gluck, M. and Edgson, V. (2010). It Must Be My Hormones. Camberwell, Vic.: Penguin Group (Australia), p. 116.

B1 is needed to turn glucose into energy which the brain uses as fuel.Smith, T.J., Johnson, C.R., Koshy, R., Hess, S.Y., Qureshi, U.A., Mynak, M.L. and Fischer, P.R. (2021). Thiamine deficiency disorders: a clinical perspective. [online] Annals of the New York Academy of Sciences, 1498 (1), pp. 9–28. Available at: https://doi.org/10.1111/nyas.14536 [accessed 21 Sep. 2026].It is responsible for converting carbohydrates into energy, it helps with the digestion of proteins and fats.

Possible mental health symptoms of B1 deficiency

  • Poor concentration and attentionKaźmierczak-Barańska, J., Halczuk, K. and Karwowski, B.T. (2025). Thiamine (Vitamin B1)-An Essential Health Regulator. [online] Nutrients, 17 (13), 2206. Available at: https://doi.org/10.3390/nu17132206 [accessed 21 Sep. 2026].
  • Depression
    • Low levels of B1 can cause the brain to lose energy, causing depressive symptomsSmith, T.J., Johnson, C.R., Koshy, R., Hess, S.Y., Qureshi, U.A., Mynak, M.L. and Fischer, P.R. (2021). Thiamine deficiency disorders: a clinical perspective. [online] Annals of the New York Academy of Sciences, 1498 (1), pp. 9–28. Available at: https://doi.org/10.1111/nyas.14536 [accessed 21 Sep. 2026].
  • Fatigue
  • Can lead to encephalopathy, where there is abnormal brain functionSchostak, T., San Millan, I., Jani, A. and Johnson, R.J. (2023). Thiamine deficiency: a commonly unrecognised but easily treatable condition. [online] Postgraduate Medical Journal, 99 (1174), pp. 844–848. Available at: https://doi.org/10.1136/pmj-2022-141972 [accessed 21 Sep. 2026].

Possible causes of B1 deficiency

It is rare to be deficient in thiamine, but the main causes of its insufficiency are:

  • Alcoholism
  • Vomiting
  • Kidney dialysis
  • HIV
  • Overconsumption of refined carbohydratesKaźmierczak-Barańska, J., Halczuk, K. and Karwowski, B.T. (2025). Thiamine (Vitamin B1)-An Essential Health Regulator. [online] Nutrients, 17 (13), 2206. Available at: https://doi.org/10.3390/nu17132206 [accessed 21 Sep. 2026].
  • Gastrointestinal illnesses including Crohn’s disease, anorexia
  • Poor digestion and absorption

B2 is essential for energy production and the nervous system.Suwannasom, N., Kao, I., Pruß, A., Georgieva, R. and Bäumler, H. (2020). Riboflavin: The Health Benefits of a Forgotten Natural Vitamin. [online] International Journal of Molecular Sciences, 21 (3), 950. Available at: https://doi.org/10.3390/ijms21030950 [accessed 21 Sep. 2026].

Possible mental health symptoms of B2 deficiency

  • Depression
  • Hypomania
    • Hypomania is a mild form of mania and is characterized by a lack of inhibitions in behaviour and euphoria
  • Psychopathic tendencies

Jahan-Mihan, A., Stevens, P., Medero-Alfonso, S., Brace, G., Overby, L.K., Berg, K. and Labyak, C. (2024). The Role of Water-Soluble Vitamins and Vitamin D in Prevention and Treatment of Depression and Seasonal Affective Disorder in Adults. [online] Nutrients, 16 (12), 1902. Available at: https://doi.org/10.3390/nu16121902 [accessed 21 Sep. 2026].

  • B3 can improve memory and reduce the risk of dementia and cognitive decline
  • B3 is necessary to support omega 3 and omega 6 conversion to prostaglandins
    • Some prostaglandins have an anti-inflammatory effect, but their effect on mental health can be both positive and negative
    • In Alzheimer’s disease prostaglandins can be both neurotoxic and neuroprotective depending on the particular receptor involvedFattahi, M. J. and Mirshafiey. A. (2014). Positive and negative effects of prostaglandins in Alzheimer’s disease. [online] Psychiatry and Clinical Neurosciences, 68 (1), pp. 50-60. 
    • High levels of prostaglandins are seen in depressionLuca, M., Luca, A., Celia, A. and Calandra, C. (2013). Prostaglandins pathway as a possible biological link between cancer and major depression. [online] Current Angiogenesis, 2 (2), pp. 143-8. 
  • In high doses (several grams), B3 has been found to be effective in treating schizophrenia and psychotic episodesWuerch, E., Urgoiti, G.R. and Yong, V.W. (2023). The Promise of Niacin in Neurology. [online] Neurotherapeutics, 20 (4), pp. 1037–1054. Available at: https://doi.org/10.1007/s13311-023-01376-2 [accessed 21 Sep. 2026].
  • B3 can help with depression and anxietyWuerch, E., Urgoiti, G.R. and Yong, V.W. (2023). The Promise of Niacin in Neurology. [online] Neurotherapeutics, 20 (4), pp. 1037–1054. Available at: https://doi.org/10.1007/s13311-023-01376-2 [accessed 21 Sep. 2026].

Possible mental health symptoms of B3 deficiency

  • Depression
    • There is a link between B3 and Tryptophan and Serotonin
      • If there is a B3 deficiency, the body will use tryptophan to make B3, however this process is very expensive in tryptophan
      • The production of B3 from tryptophan will take priority over the production of serotonin from tryptophan, thereby reducing the amount of serotonin availableDavidson, M., Rashidi, N., Nurgali, K. and Apostolopoulos, V. (2022). The Role of Tryptophan Metabolites in Neuropsychiatric Disorders. [online] International Journal of Molecular Sciences, 23 (17), 9968. Available at: https://doi.org/10.3390/ijms23179968 [accessed 21 Sep. 2026].
      • When B3 levels are sufficient, our body will have a lower requirement for tryptophanDavidson, M., Rashidi, N., Nurgali, K. and Apostolopoulos, V. (2022). The Role of Tryptophan Metabolites in Neuropsychiatric Disorders. [online] International Journal of Molecular Sciences, 23 (17), 9968. Available at: https://doi.org/10.3390/ijms23179968 [accessed 21 Sep. 2026].
  • PsychosisHołubiec, P., Leończyk, M., Staszewski, F., Łazarczyk, A., Jaworek, A.K. and Wojas-Pelc, A. (2021). Pathophysiology and clinical management of pellagra – a review. [online] Folia Medica Cracoviensia, 61 (3), pp. 125–137. Available at: https://doi.org/10.24425/fmc.2021.138956 [accessed 21 Sep. 2026].
  • Exhaustion and lethargy
  • AnxietyHołubiec, P., Leończyk, M., Staszewski, F., Łazarczyk, A., Jaworek, A.K. and Wojas-Pelc, A. (2021). Pathophysiology and clinical management of pellagra – a review. [online] Folia Medica Cracoviensia, 61 (3), pp. 125–137. Available at: https://doi.org/10.24425/fmc.2021.138956 [accessed 21 Sep. 2026].
  • Poor memory

Possible causes of B3 deficiency

  • Over-consumption of refined carbohydratesHołubiec, P., Leończyk, M., Staszewski, F., Łazarczyk, A., Jaworek, A.K. and Wojas-Pelc, A. (2021). Pathophysiology and clinical management of pellagra – a review. [online] Folia Medica Cracoviensia, 61 (3), pp. 125–137. Available at: https://doi.org/10.24425/fmc.2021.138956 [accessed 21 Sep. 2026].
  • Poor digestion and absorption
  • Alcoholism
  • B5 is important in regulating stress and adrenal functionFreese, R., Aarsland, T.E. and Bjørkevoll, M. (2023). Pantothenic acid – a scoping review for Nordic Nutrition Recommendations 2023. [online] Food & Nutrition Research, 67. Available at: https://doi.org/10.29219/fnr.v67.10255 [accessed 21 Sep. 2026].
  • B5 boosts acetylcholine production which aids memoryFreese, R., Aarsland, T.E. and Bjørkevoll, M. (2023). Pantothenic acid – a scoping review for Nordic Nutrition Recommendations 2023. [online] Food & Nutrition Research, 67. Available at: https://doi.org/10.29219/fnr.v67.10255 [accessed 21 Sep. 2026]. and improves mood

Possible mental health symptoms of B5 deficiency

  • Poor memory
  • Difficulty in dealing with stress
  • Exhaustion
  • Insomnia
  • Depression
  • Irritability

Suárez-López, L.M., Bru-Luna, L.M. and Martí-Vilar, M. (2023). Influence of Nutrition on Mental Health: Scoping Review. [online] Healthcare, 11 (15), 2183. Available at: https://doi.org/10.3390/healthcare11152183 [accessed 21 Sep. 2026].

Possible causes of Vitamin B5 deficiency

Freese, R., Aarsland, T.E. and Bjørkevoll, M. (2023). Pantothenic acid – a scoping review for Nordic Nutrition Recommendations 2023. [online] Food & Nutrition Research, 67. Available at: https://doi.org/10.29219/fnr.v67.10255 [accessed 21 Sep. 2026]

Vitamin B6 is involved in processing amino acids, converting nutrients into energy, and is necessary for the synthesis of neurotransmitters serotonin, GABA and dopamineCalderón-Ospina, C.A. and Nava-Mesa, M.O. (2020). B Vitamins in the nervous system: Current knowledge of the biochemical modes of action and synergies of thiamine, pyridoxine, and cobalamin. [online] CNS Neuroscience & Therapeutics, 26 (1), pp. 5–13. Available at: https://doi.org/10.1111/cns.13207 [accessed 21 Sep. 2026].

  • B6 is necessary for the production of serotonin and dopamine, and therefore can help boost mood and motivation
  • B6 is necessary for the production of GABA, and also helps to modulate elevated cortisol, thereby making it effective in decreasing anxiety, especially when combined with magnesiumNoah, L., Dye, L., Bois De Fer, B., Mazur, A., Pickering, G. and Pouteau, E. (2021). Effect of magnesium and vitamin B6 supplementation on mental health and quality of life in stressed healthy adults: Post-hoc analysis of a randomised controlled trial. [online] Stress and Health, 37 (5), pp. 1000–1009. Available at: https://doi.org/10.1002/smi.3051 [accessed 21 Sep. 2026].
  • B6 helps with focus and mental energyField, D.T., Cracknell, R.O., Eastwood, J.R., Scarfe, P., Williams, C.M., Zheng, Y. and Tavassoli, T. (2022). High-dose Vitamin B6 supplementation reduces anxiety and strengthens visual surround suppression. [online] Human Psychopharmacology, 37 (6), e2852. Available at: https://doi.org/10.1002/hup.2852 [accessed 21 Sep. 2026].
  • B6, combined with vitamin C and magnesium, has been shown to significantly reduce the symptoms of children with autismHolford, P. (2004). Patrick Holford’s New Optimum Nutrition Bible. London: Piatkus, p. 64.
  • B6 and zinc have been shown to be low in people with autism, ADHD and depressionWarren, B., Sarris, J., Mulder, R.T. and Rucklidge, J.J. (2021). Pyroluria: Fact or Fiction? [online] Journal of Alternative and Complementary Medicine, 27 (5), pp. 407–415. Available at: https://doi.org/10.1089/acm.2020.0151 [accessed 21 Sep. 2026].
  • B6 supports the conversion of omega 3 and omega 6 into prostaglandinsHolford, P. (2004). Patrick Holford’s New Optimum Nutrition Bible. London: Piatkus, p. 47.
    • Prostaglandins have an anti-inflammatory effect, but their effect on mental health can be both positive and negative
    • In Alzheimer’s disease prostaglandins can be both neurotoxic and neuroprotective depending on the particular receptor involvedFattahi, M. J. and Mirshafiey. A. (2014). Positive and negative effects of prostaglandins in Alzheimer’s disease. [online] Psychiatry and Clinical Neurosciences, 68 (1), pp. 50-60. 
  • High levels of prostaglandins are seen in depressionLuca, M., Luca, A., Celia, A. and Calandra, C. (2013). Prostaglandins pathway as a possible biological link between cancer and major depression. [online] Current Angiogenesis, 2 (2), pp. 143-8. 

Possible mental health symptoms of B6 deficiency

  • Depression
  • Confusion
  • Memory problems, specifically short-term memory loss
  • Attention and concentration difficulties
  • Obsessive compulsive behaviour
  • Anxiety and difficulty in dealing with stress
  • Nervousness
  • Irritability
  • Insomnia

Hanna, M., Jaqua, E., Nguyen, V. and Clay, J. (2022). B Vitamins: Functions and Uses in Medicine. [online] The Permanente Journal, 26 (2), pp. 89–97. Available at: https://doi.org/10.7812/TPP/21.204 [accessed 21 Sep. 2026].

Possible causes of B6 deficiency

  • Over-consumption of refined carbohydrates and the under-consumption of proteins
  • Alcoholism
  • Smoking
  • Certain medications
  • Stress
  • Poor digestion and absorption 

Hanna, M., Jaqua, E., Nguyen, V. and Clay, J. (2022). B Vitamins: Functions and Uses in Medicine. [online] The Permanente Journal, 26 (2), pp. 89–97. Available at: https://doi.org/10.7812/TPP/21.204 [accessed 21 Sep. 2026].

Diagnosing B6 deficiency

  • The gold standard is transaminase stimulation blood test
  • A cheaper alternative is to take a urine test to detect the compound pyrroles, since most people with B-6 deficiency have elevated pyrroles (pyroluria)

Warren, B., Sarris, J., Mulder, R.T. and Rucklidge, J.J. (2021). Pyroluria: Fact or Fiction? [online] Journal of Alternative and Complementary Medicine, 27 (5), pp. 407–415. Available at: https://doi.org/10.1089/acm.2020.0151 [accessed 21 Sep. 2026].

  • B8 aids in creating healthy cell membranes and maintaining electrical energy and nutrient transfer between cells
  • B8 helps to regulate serotonin

Sarris, J., Ravindran, A., Yatham, L.N. et al. (2022). Clinician guidelines for the treatment of psychiatric disorders with nutraceuticals and phytoceuticals: The World Federation of Societies of Biological Psychiatry (WFSBP) and Canadian Network for Mood and Anxiety Treatments (CANMAT) Taskforce. [online] The World Journal of Biological Psychiatry, 23 (6), pp. 424–455. Available at: https://doi.org/10.1080/15622975.2021.2013041 [accessed 21 Sep. 2026].

Possible mental health symptoms of B8 deficiency

  • Mental confusion
  • Depression
  • Exhaustion and lethargy

Possible causes of B8 deficiency

  • Vitamin B8 deficiency is rarely caused by a poor diet as it is found in many food types and only a small amount is needed by the body to avoid the symptoms listed above
  • The major cause of deficiency is the inability of the body to absorb the nutrient properly, often due to:

Sedesse, P. (2011). Symptoms and Causes of Vitamin B8 Deficiency. [online] Explain Health. 

Folate is a general term for a group of water soluble vitamins known as B9, naturally found in foods. Folic acid refers to the oxidized synthetic compound used in dietary supplements and food fortification

Having too little vitamin B9 in our blood can cause folic acid deficiency anemia (a decrease in the amount of red blood cells or hemoglobin in the blood).

  • Folate is essential for healthy methylation of DNA
    • DNA methylation causes alterations in the function of genes throughout the lifetime of an individual which can predispose to certain mental illnessAllison, J., Kaliszewska, A., Uceda, S., Reiriz, M. and Arias, N. (2021). Targeting DNA Methylation in the Adult Brain through Diet. [online] Nutrients, 13 (11), 3979. Available at: https://doi.org/10.3390/nu13113979 [accessed 21 Sep. 2026]
    • B9 is essential for normal cell development, and DNA synthesisKancherla, V. (2023). Neural tube defects: a review of global prevalence, causes, and primary prevention. [online] Child’s Nervous System, 39 (7), pp. 1703–1710. Available at: https://doi.org/10.1007/s00381-023-05910-7 [accessed 21 Sep. 2026].
      • This is especially relevant in early pregnancy when growth of the foetus is most rapid and folate is needed for cell division
  • Folate levels have an impact on the synthesis of serotonin, dopamine and norepinephrineLiwinski, T. and Lang, U.E. (2023). Folate and Its Significance in Depressive Disorders and Suicidality: A Comprehensive Narrative Review. [online] Nutrients, 15 (17), 3859. Available at: https://doi.org/10.3390/nu15173859 [accessed 21 Sep. 2026].
  • Folic acid and related substances folinic acid (leucovorin) and 5-methyltetrahydrofolate (5-MTHF) can exert an antidepressant effect by increasing the synthesis of monoamine neurotransmitters norepinephrine, serotonin and dopamine, neurotransmitters which are believed to be deficient in depressed individualsAltaf, R., Gonzalez, I., Rubino, K. and Nemec, E.C. (2021). Folate as adjunct therapy to SSRI/SNRI for major depressive disorder: Systematic review & meta-analysis. [online] Complementary Therapies in Medicine, 61, 102770. Available at: https://doi.org/10.1016/j.ctim.2021.102770 [accessed 21 Sep. 2026].
  • Low folate levels have been associated with depression, folate-deficiency related depression, manic depression, and schizophreniaLiwinski, T. and Lang, U.E. (2023). Folate and Its Significance in Depressive Disorders and Suicidality: A Comprehensive Narrative Review. [online] Nutrients, 15 (17), 3859. Available at: https://doi.org/10.3390/nu15173859 [accessed 21 Sep. 2026].
  • Low dietary folate can increase the risk of severe depression by as much as 3 timesLiwinski, T. and Lang, U.E. (2023). Folate and Its Significance in Depressive Disorders and Suicidality: A Comprehensive Narrative Review. [online] Nutrients, 15 (17), 3859. Available at: https://doi.org/10.3390/nu15173859 [accessed 21 Sep. 2026].
  • A sign of having folate-deficiency related depression is if you have experienced adverse reactions to SSRIs Walsh, W. (2004). Nutrient Power. New York, NY: Skyhorse Pub., p. 77.
  • Antidepressant treatments do not work as well on people with a folate deficiency
    • Depressed people with lower rates of folate are more likely to relapseGreenblatt, J. (2011). The Breakthrough Depression Solution. North Branch, MN: Sunrise River Press, pp. 173-193.
  • B9 can help with cognitive function and moodsLiwinski, T. and Lang, U.E. (2023). Folate and Its Significance in Depressive Disorders and Suicidality: A Comprehensive Narrative Review. [online] Nutrients, 15 (17), 3859. Available at: https://doi.org/10.3390/nu15173859 [accessed 21 Sep. 2026].

Possible mental health symptoms of B9 deficiency

  • Depression, especially in folate-deficiency related depression
    • A sign of having folate-deficiency related depression is if you have experienced adverse reactions to SSRIsWang, Z., Zhu, W., Xing, Y., Jia, J. and Tang, Y. (2022). B vitamins and prevention of cognitive decline and incident dementia: a systematic review and meta-analysis. [online] Nutrition Reviews, 80 (4), pp. 931–949. Available at: https://doi.org/10.1093/nutrit/nuab057 [accessed 21 Sep. 2026].
  • HypomaniaHsieh, Y.C., Chou, L.S., Lin, C.H., Wu, H.C., Li, D.J. and Tseng, P.T. (2019). Serum folate levels in bipolar disorder: a systematic review and meta-analysis. [online] BMC Psychiatry, 19 (1), 305. Available at: https://doi.org/10.1186/s12888-019-2269-2 [accessed 21 Sep. 2026].
  • Anxiety
  • PsychosisLam, N.S.K., Long, X.X., Li, X., Saad, M., Lim, F., Doery, J.C., Griffin, R.C. and Galletly, C. (2022). The potential use of folate and its derivatives in treating psychiatric disorders: A systematic review. [online] Biomedicine & Pharmacotherapy, 146, 112541. Available at: https://doi.org/10.1016/j.biopha.2021.112541 [accessed 21 Sep. 2026].
    • Abnormally low serum folate levels correlate with chronic psychosisLam, N.S.K., Long, X.X., Li, X., Saad, M., Lim, F., Doery, J.C., Griffin, R.C. and Galletly, C. (2022). The potential use of folate and its derivatives in treating psychiatric disorders: A systematic review. [online] Biomedicine & Pharmacotherapy, 146, 112541. Available at: https://doi.org/10.1016/j.biopha.2021.112541 [accessed 21 Sep. 2026].
  • Poor attention and concentration
    • However high folate levels in association with normal vitamin B12 levels are associated with worse cognitive functionMiller, J.W., Smith, A., Troen, A.M., Mason, J.B., Jacques, P.F. and Selhub, J. (2024). Excess Folic Acid and Vitamin B12 Deficiency: Clinical Implications? [online] Food and Nutrition Bulletin, 45 (1 suppl), S67-S72. Available at: https://doi.org/10.1177/03795721241229503 [accessed 21 Sep. 2026].
  • Poor memory
  • Exhaustion and lethargy

Possible causes of B9 deficiency

  • Poor diet, especially with a lack of citrus fruits, leafy green vegetables and whole grains
  • Poor digestion and absorption
  • Alcoholism
  • Severe kidney disease that requires dialysis
  • Certain medicines, such as some used for cancer,rheumatoid arthritis, and seizures
  • Smoking
  • Some people have a greater need for folic acid
    • During pregnancy
    • People who have genetic variants, for instance, MTHFR is a genetic variant resulting in reduced folate levelsAraszkiewicz, A.F., Jańczak, K., Wójcik, P., Białecki, B., Kubiak, S., Szczechowski, M. and Januszkiewicz-Lewandowska, D. (2025). MTHFR Gene Polymorphisms: A Single Gene with Wide-Ranging Clinical Implications-A Review. [online] Genes, 16 (4), 441. Available at: https://doi.org/10.3390/genes16040441 [accessed 21 Sep. 2026].
    • Illness such as sickle cell disease

An essential nutrient for the nervous system and the brain, as well as in energy metabolismGreen, R. and Miller, J.W. (2022). Vitamin B12 deficiency. [online] Vitamins and Hormones, 119, pp. 405–439. Available at: https://doi.org/10.1016/bs.vh.2022.02.003 [accessed 21 Sep. 2026].

  • B12 deficiency has been picked up in many patients with dementiaLauer, A.A., Grimm, H.S., Apel, B., Golobrodska, N., Kruse, L., Ratanski, E., Schulten, N., Schwarze, L., Slawik, T., Sperlich, S., Vohla, A. and Grimm, M.O.W. (2022). Mechanistic Link between Vitamin B12 and Alzheimer’s Disease. [online] Biomolecules, 12 (1), 129. Available at: https://doi.org/10.3390/biom12010129 [accessed 21 Sep. 2026].
  • B12 plays a vital role in energy metabolism and its deficiency can lead to fatigue and depressionMarkun, S., Gravestock, I., Jäger, L., Rosemann, T., Pichierri, G. and Burgstaller, J.M. (2021). Effects of Vitamin B12 Supplementation on Cognitive Function, Depressive Symptoms, and Fatigue: A Systematic Review, Meta-Analysis, and Meta-Regression. [online] Nutrients, 13 (3), 923. Available at: https://doi.org/10.3390/nu13030923 [accessed 21 Sep. 2026].
  • B12 deficiency can cause damage to the nerves, stripping them of the protective myelin sheath, which disrupts communication throughout the nervous systemMathew, A.R., Di Matteo, G., La Rosa, P., Barbati, S.A., Mannina, L., Moreno, S., Tata, A.M., Cavallucci, V. and Fidaleo, M. (2024). Vitamin B12 Deficiency and the Nervous System: Beyond Metabolic Decompensation-Comparing Biological Models and Gaining New Insights into Molecular and Cellular Mechanisms. [online] International Journal of Molecular Sciences, 25 (1), 590. Available at: https://doi.org/10.3390/ijms25010590 [accessed 21 Sep. 2026].
  • B12 is important for proper methylation and homocysteine recyclingGreen, R. and Miller, J.W. (2022). Vitamin B12 deficiency. [online] Vitamins and Hormones, 119, pp. 405–439. Available at: https://doi.org/10.1016/bs.vh.2022.02.003 [accessed 21 Sep. 2026].

Possible mental health symptoms of B12 deficiency

  • DepressionMarkun, S., Gravestock, I., Jäger, L., Rosemann, T., Pichierri, G. and Burgstaller, J.M. (2021). Effects of Vitamin B12 Supplementation on Cognitive Function, Depressive Symptoms, and Fatigue: A Systematic Review, Meta-Analysis, and Meta-Regression. [online] Nutrients, 13 (3), 923. Available at: https://doi.org/10.3390/nu13030923 [accessed 21 Sep. 2026].
    • “Studies have shown that up to 30 percent of those hospitalised for depression are deficient in vitamin B12”Greenblatt, J. (2011). The Breakthrough Depression Solution. North Branch, MN: Sunrise River Press, p. 180.
  • Anxiety
    • The most common side effect of B12 deficiency beyond fatigue is anxietySahu, P., Thippeswamy, H. and Chaturvedi, S.K. (2022). Neuropsychiatric manifestations in vitamin B12 deficiency. [online] Vitamins and Hormones, 119, pp. 457–470. Available at: https://doi.org/10.1016/bs.vh.2022.01.001 [accessed 21 Sep. 2026].
  • Exhaustion and apathy
  • Confusion and poor memorySahu, P., Thippeswamy, H. and Chaturvedi, S.K. (2022). Neuropsychiatric manifestations in vitamin B12 deficiency. [online] Vitamins and Hormones, 119, pp. 457–470. Available at: https://doi.org/10.1016/bs.vh.2022.01.001 [accessed 21 Sep. 2026].
    • Alzheimer’s-like symptomsLauer, A.A., Grimm, H.S., Apel, B., Golobrodska, N., Kruse, L., Ratanski, E., Schulten, N., Schwarze, L., Slawik, T., Sperlich, S., Vohla, A. and Grimm, M.O.W. (2022). Mechanistic Link between Vitamin B12 and Alzheimer’s Disease. [online] Biomolecules, 12 (1), 129. Available at: https://doi.org/10.3390/biom12010129 [accessed 21 Sep. 2026].
  • Irritability
  • Aggressive behaviour
  • PsychosisSahu, P., Thippeswamy, H. and Chaturvedi, S.K. (2022). Neuropsychiatric manifestations in vitamin B12 deficiency. [online] Vitamins and Hormones, 119, pp. 457–470. Available at: https://doi.org/10.1016/bs.vh.2022.01.001 [accessed 21 Sep. 2026].
  • Poor sleep

Possible causes of B12 deficiency

Although most people consume enough B12 from food, they may be deficient due to:

  • Gut issues
  • Gluten intolerance
    • Gluten is notorious for damaging the two areas of the gastrointestinal tract where B12 is absorbed, which can cause B12 deficiencyGuéant, J.L., Guéant-Rodriguez, R.M. and Alpers, D.H. (2022). Vitamin B12 absorption and malabsorption. [online] Vitamins and Hormones, 119, pp. 241–274. Available at: https://doi.org/10.1016/bs.vh.2022.01.016 [accessed 21 Sep. 2026].
  • Vegan or vegetarian diet
    • B12 is especially abundant in meat, eggs and dairy products
    • Spirulina and tempeh contain an analogue from of B12 that blocks the absorption of the form of B12 the body needs
    • Intake of these analogues can cause as false positive for blood serum testing of B12Guéant, J.L., Guéant-Rodriguez, R.M. and Alpers, D.H. (2022). Vitamin B12 absorption and malabsorption. [online] Vitamins and Hormones, 119, pp. 241–274. Available at: https://doi.org/10.1016/bs.vh.2022.01.016 [accessed 21 Sep. 2026].
  • Certain medications
    • Psychiatric medicationsTiwari, A., Kumar Singh, R., Satone, P.D. and Meshram, R.J. (2023). Metformin-Induced Vitamin B12 Deficiency in Patients With Type-2 Diabetes Mellitus. [online] Cureus, 15 (10), e47771. Available at: https://doi.org/10.7759/cureus.47771 [accessed 21 Sep. 2026].
    • Long-term use of acid-reducing drugs
      • Stomach acids help break down animal proteins that have vitamin B12Patel, H. and McGuirk, R. (2025). Vitamin B12 deficiency: common questions and answers. [online] American Family Physician, 112 (3), pp. 294–300. Available at: https://pubmed.ncbi.nlm.nih.gov/40961307/ [accessed 21 Sep. 2026].
  • Alcoholism
  • Smoking
  • Immune system disorders, such as Graves’ disease or lupus

Diagnosing B12 deficiency

Serum vitamin B12 test measures the amount of B12 in blood serum:

  • This test can be unreliable, however, so it is better to take in conjunction with MMA (Methyl Malonic Acid) test to measure levels of MMA in urine or blood
  • MMA detection in urine is more accurate than in blood
  • Elevated MMA indicates a B12 deficiencyObeid, R., Andrès, E., Češka, R., Hooshmand, B., Guéant-Rodriguez, R.M., Prada, G.I., Sławek, J., Traykov, L., Ta Van, B., Várkonyi, T. and Reiners, K. (2024). Diagnosis, Treatment and Long-Term Management of Vitamin B12 Deficiency in Adults: A Delphi Expert Consensus. [online] Journal of Clinical Medicine, 13 (8), 2176. Available at: https://doi.org/10.3390/jcm13082176 [accessed 21 Sep. 2026].

Choline is a member of the B complex family.Kenny, T.C., Scharenberg, S., Abu-Remaileh, M. and Birsoy, K. (2025). Cellular and organismal function of choline metabolism. [online] Nature Metabolism, 7 (1), pp. 35–52. Available at: https://doi.org/10.1038/s42255-024-01203-8 [accessed 21 Sep. 2026].

Supplementing with choline can help with anxiety and depression.Derbyshire, E. and Obeid, R. (2020). Choline, Neurological Development and Brain Function: A Systematic Review Focusing on the First 1000 Days. [online] Nutrients, 12 (6), 1731. Available at: https://doi.org/10.3390/nu12061731 [accessed 21 Sep. 2026].

  • People with mental illness have a greater need for Vitamin CBari, B.A., Ivkovic, A. and Wininger, B.A. (2023). Mild Vitamin C Deficiency Is Common in the Inpatient Psychiatric Setting. [online] The Journal of Clinical Psychiatry, 84 (4). Available at: https://doi.org/10.4088/JCP.22m14616 [accessed 21 Sep. 2026].
  • Vitamin C supports the conversion of tryptophan to serotonin, as it’s a cofactor in the production of tryptophan-5-hydroxylase, which is needed to convert 5-htp into serotonin
  • Vitamin C can help calm nervousness and anxietySim, M., Hong, S., Jung, S., Kim, J.S., Goo, Y.T., Chun, W.Y. and Shin, D.M. (2022). Vitamin C supplementation promotes mental vitality in healthy young adults: results from a cross-sectional analysis and a randomized, double-blind, placebo-controlled trial. [online] European Journal of Nutrition, 61 (1), pp. 447–459. Available at: https://doi.org/10.1007/s00394-021-02656-3 [accessed 21 Sep. 2026].
  • Vitamin C can help protect against cognitive declineTravica, N., Ried, K., Sali, A., Hudson, I., Scholey, A. and Pipingas, A. (2019). Plasma Vitamin C Concentrations and Cognitive Function: A Cross-Sectional Study. [online] Frontiers in Aging Neuroscience, 11, 72. Available at: https://doi.org/10.3389/fnagi.2019.00072 [accessed 21 Sep. 2026].
  • Vitamin C is required for the production of progesterone, which is essential for hormonal balance and also for the production of the calming neurotransmitter GABA
  • Low levels of vitamin C adversely influence embryonic brain developmentPodolska, K., Mazankova, D., Goboova, M. and Vano, I. (2023). Ascorbic acid intake during pregnancy. [online] Biomedical Papers of the Medical Faculty of the University Palacky, Olomouc, Czechoslovakia, 167 (3), pp. 213–218. Available at: https://doi.org/10.5507/bp.2023.035 [accessed 21 Sep. 2026].
  • Vitamin C has been shown to reduce the symptoms of depression and schizophreniaFerreira, N.R., Vitorino, C. and Fortuna, A. (2022). From antioxidant to neuromodulator: The role of ascorbate in the management of major depression disorder. [online] Biochemical Pharmacology, 206, 115300. Available at: https://doi.org/10.1016/j.bcp.2022.115300 [accessed 21 Sep. 2026].
  • Vitamin C supports the conversion of omega 3 and omega 6 into prostaglandinsHolford, P. (2004). Patrick Holford’s New Optimum Nutrition Bible. London: Piatkus, p. 37.
    • Prostaglandins have an anti-inflammatory effect, but their effect on mental health can be both positive and negative
      • In Alzheimer’s disease prostaglandins can be both neurotoxic and neuroprotective depending on the particular receptor involvedFattahi, M. J. and Mirshafiey. A. (2014). Positive and negative effects of prostaglandins in Alzheimer’s disease. [online] Psychiatry and Clinical Neurosciences, 68 (1), pp. 50-60.
    • High levels of prostaglandins are seen in depressionLuca, M., Luca, A., Celia, A. and Calandra, C. (2013). Prostaglandins pathway as a possible biological link between cancer and major depression. [online] Current Angiogenesis, 2 (2), pp. 143-8. 
  • Vitamin C is an essential antioxidant and anti-inflammatory, and supports our immune system

Possible mental health symptoms of C deficiency

  • Anxiety and lower stress resilienceMoritz, B., Schmitz, A.E., Rodrigues, A.L.S., Dafre, A.L. and Cunha, M.P. (2020). The role of vitamin C in stress-related disorders. [online] The Journal of Nutritional Biochemistry, 85, 108459. Available at: https://doi.org/10.1016/j.jnutbio.2020.108459 [accessed 21 Sep. 2026].
  • DepressionFerreira, N.R., Vitorino, C. and Fortuna, A. (2022). From antioxidant to neuromodulator: The role of ascorbate in the management of major depression disorder. [online] Biochemical Pharmacology, 206, 115300. Available at: https://doi.org/10.1016/j.bcp.2022.115300 [accessed 21 Sep. 2026].
  • PsychosisPlevin, D. and Galletly, C. (2020). The neuropsychiatric effects of vitamin C deficiency: a systematic review. [online] BMC Psychiatry, 20 (1), 315. Available at: https://doi.org/10.1186/s12888-020-02730-w [accessed 21 Sep. 2026].

Possible causes of vitamin C deficiency

  • Poor diet
  • Inflammatory disorders
  • Smoking
  • Stress
  • Alcoholism

Vitamin D, which comes mainly from the sun, but also from food, is necessary for the production of important neurotransmitters for mental health and for hormonal balance. It is needed for the activation of calcium and phosphorous and for the development of bones and teeth, and is also essential for mental health.

  • Vitamin D is vital for brain functionEyles, D.W. (2021). Vitamin D: Brain and Behavior. [online] JBMR Plus, 5 (1), e10419. Available at: https://doi.org/10.1002/jbm4.10419 [accessed 21 Sep. 2026].
  • In the body Vitamin D turns to an active form that is necessary for production of neurotransmitters dopamine, epinephrine and norepinephrinePertile, R.A.N., Brigden, R., Raman, V., Cui, X., Du, Z. and Eyles, D. (2023). Vitamin D: A potent regulator of dopaminergic neuron differentiation and function. [online] Journal of Neurochemistry, 166 (5), pp. 779–789. Available at: https://doi.org/10.1111/jnc.15829 [accessed 21 Sep. 2026].
  • Vitamin D is necessary to convert the amino acid tryptophan to serotoninAlimohammadi-Kamalabadi, M., Ziaei, S., Hasani, M., Mohammadi, S., Mehrbod, M., Morvaridi, M., Persad, E., Belančić, A., Malekahmadi, M., Estêvão, M.D.D.M.A.O., Daneshzad, E. and Heshmati, J. (2024). Does vitamin D supplementation impact serotonin levels? A systematic review and meta-analysis. [online] Health Science Reports, 7 (8), e2276. Available at: https://doi.org/10.1002/hsr2.2276 [accessed 21 Sep. 2026].
  • Vitamin D is helpful against depression and anxietyGhaemi, S., Zeraattalab-Motlagh, S., Jayedi, A. and Shab-Bidar, S. (2024). The effect of vitamin D supplementation on depression: a systematic review and dose-response meta-analysis of randomized controlled trials. [online] Psychological Medicine, 54 (15), pp. 3999–4008. Available at: https://doi.org/10.1017/S0033291724001697 [accessed 21 Sep. 2026].
  • Vitamin D is essential for hormonal balance, itself important for mental health
  • Vitamin D deficiency in early life is associated with autistic spectrum disorder, and schizophrenia
  • Vitamin D deficiency is associated with Alzheimer’sImerbsin, N., Shantavasinkul, P.C., Witoonpanich, P., Sirivarasai, J., Taonam, N., Phanachet, P., Warodomwichit, D., Jayanama, K., Boonyawat, K., Somlaw, N., Ongphiphadhanakul, B., Nakawiro, D. and Tangwongchai, S. (2025). Vitamin D and Cognitive Impairment. [online] Nutrients, 17 (8), 1301. Available at: https://doi.org/10.3390/nu17081301 [accessed 21 Sep. 2026].

Possible mental health symptoms of D deficiency

  • DepressionDionisie, V., Gaman, M.A., Anghele, C., Manea, M.C., Puiu, M.G., Stanescu-Spinu, I.I., Baiu, O.I., Antonescu, F., Manea, M. and Ciobanu, A.M. (2025). Vitamin D and depression in adults: A systematic review. [online] Biomolecules & Biomedicine, 25 (10), pp. 2171–2196. Available at: https://doi.org/10.17305/bb.2025.12331 [accessed 21 Sep. 2026].
  • Seasonal affective disorder (SAD)
    • SAD occurs during dark times of the year, showing a direct link between vitamin D and depressionJahan-Mihan, A., Stevens, P., Medero-Alfonso, S., Brace, G., Overby, L.K., Berg, K. and Labyak, C. (2024). The Role of Water-Soluble Vitamins and Vitamin D in Prevention and Treatment of Depression and Seasonal Affective Disorder in Adults. [online] Nutrients, 16 (12), 1902. Available at: https://doi.org/10.3390/nu16121902 [accessed 21 Sep. 2026].
  • Chronic fatigue
  • Cognitive impairmentImerbsin, N., Shantavasinkul, P.C., Witoonpanich, P., Sirivarasai, J., Taonam, N., Phanachet, P., Warodomwichit, D., Jayanama, K., Boonyawat, K., Somlaw, N., Ongphiphadhanakul, B., Nakawiro, D. and Tangwongchai, S. (2025). Vitamin D and Cognitive Impairment. [online] Nutrients, 17 (8), 1301. Available at: https://doi.org/10.3390/nu17081301 [accessed 21 Sep. 2026].
  • PsychosisZhu, J.L., Luo, W.W., Cheng, X., Li, Y., Zhang, Q.Z. and Peng, W.X. (2020). Vitamin D deficiency and Schizophrenia in Adults: A Systematic Review and Meta-analysis of Observational Studies. [online] Psychiatry Research, 288, 112959. Available at: https://doi.org/10.1016/j.psychres.2020.112959 [accessed 21 Sep. 2026].
  • Hormonal issues such as PMSArab, A., Golpour-Hamedani, S. and Rafie, N. (2019). The Association Between Vitamin D and Premenstrual Syndrome: A Systematic Review and Meta-Analysis of Current Literature. [online] Journal of the American College of Nutrition, 38 (7), pp. 648–656. Available at: https://doi.org/10.1080/07315724.2019.1566036 [accessed 21 Sep. 2026].
  • Anxiety
  • DementiaImerbsin, N., Shantavasinkul, P.C., Witoonpanich, P., Sirivarasai, J., Taonam, N., Phanachet, P., Warodomwichit, D., Jayanama, K., Boonyawat, K., Somlaw, N., Ongphiphadhanakul, B., Nakawiro, D. and Tangwongchai, S. (2025). Vitamin D and Cognitive Impairment. [online] Nutrients, 17 (8), 1301. Available at: https://doi.org/10.3390/nu17081301 [accessed 21 Sep. 2026].

Possible causes of vitamin D deficiency

  • Poor diet
  • Limited exposure to sunlight
    • Because vitamin D is made when your skin is exposed to sunlight, you may be at risk of deficiency if you are homebound, live in northern latitudes, wear long robes or head coverings or have an occupation that prevents sun exposure
  • Having darker skin
    • The pigment melanin reduces the skin’s ability to make vitamin D in response to sunlight exposure
    • Some studies show that older adults with darker skin are at high risk of vitamin D deficiency

Diagnosing D deficiency

To diagnose deficiency, get a 25-hydroxyvitamin D test, also called a 25(OH) D test:

  • This tests for the inactive form of vitamin D
  • Testing for the activated form of vitamin D does not accurately reflect vitamin D deficiency, even if levels comes up as normal or elevatedDemay, M.B., Pittas, A.G., Bikle, D.D. et al. (2024). Vitamin D for the Prevention of Disease: An Endocrine Society Clinical Practice Guideline. [online] The Journal of Clinical Endocrinology and Metabolism, 109 (8), pp. 1907–1947. Available at: https://doi.org/10.1210/clinem/dgae290 [accessed 21 Sep. 2026].
  • Deficiency of 25(OH) D is
    • < 20 nanograms per millilitre (ng/ml)
    • Insufficiency 21 – 29 ng/ml
    • Sufficiency > 30 ng/mlDemay, M.B., Pittas, A.G., Bikle, D.D. et al. (2024). Vitamin D for the Prevention of Disease: An Endocrine Society Clinical Practice Guideline. [online] The Journal of Clinical Endocrinology and Metabolism, 109 (8), pp. 1907–1947. Available at: https://doi.org/10.1210/clinem/dgae290 [accessed 21 Sep. 2026].
  • Optimal levels of 25-hydroxy vitamin D
    • Between 75 and 250 nmol/L (nanograms per litre) at minimum
    • Ideally between 125 and 250 nmol/LDemay, M.B., Pittas, A.G., Bikle, D.D. et al. (2024). Vitamin D for the Prevention of Disease: An Endocrine Society Clinical Practice Guideline. [online] The Journal of Clinical Endocrinology and Metabolism, 109 (8), pp. 1907–1947. Available at: https://doi.org/10.1210/clinem/dgae290 [accessed 21 Sep. 2026].

 

  • Protects essential brain fats from oxidation caused by trans fats, stress, pollution, smoking, etc.Traber, M.G. (2021). Vitamin E: necessary nutrient for neural development and cognitive function. [online] The Proceedings of the Nutrition Society, 80 (3), pp. 319–326. Available at: https://doi.org/10.1017/S0029665121000914 [accessed 21 Sep. 2026].
  • Can help with poor attention and memoryAshley, S., Bradburn, S. and Murgatroyd, C. (2021). A meta-analysis of peripheral tocopherol levels in age-related cognitive decline and Alzheimer’s disease. [online] Nutritional Neuroscience, 24 (10), pp. 795–809. Available at: https://doi.org/10.1080/1028415X.2019.1681066 [accessed 21 Sep. 2026].
  • Has been shown to prevent and slow the progression of Alzheimer’sAshley, S., Bradburn, S. and Murgatroyd, C. (2021). A meta-analysis of peripheral tocopherol levels in age-related cognitive decline and Alzheimer’s disease. [online] Nutritional Neuroscience, 24 (10), pp. 795–809. Available at: https://doi.org/10.1080/1028415X.2019.1681066 [accessed 21 Sep. 2026].
  • Can help protect against anxietyLake, J. (2009). Integrative Mental Health Care. New York: W.W. Norton & Co., p. 172.

Possible mental health symptoms of E deficiency

  • AnxietyLake, J. (2009). Integrative Mental Health Care. New York: W.W. Norton & Co., p. 172.
  • Cognitive decline such as poor attention and memoryAshley, S., Bradburn, S. and Murgatroyd, C. (2021). A meta-analysis of peripheral tocopherol levels in age-related cognitive decline and Alzheimer’s disease. [online] Nutritional Neuroscience, 24 (10), pp. 795–809. Available at: https://doi.org/10.1080/1028415X.2019.1681066 [accessed 21 Sep. 2026].

Co-enzyme Q10 is a vitamin-like substance present in the mitochondria of cells. It is a natural antioxidant made by every cell in the body, and is very important for the brain, helping with energy, cognition and memory.

  • CoQ10 is one of the few antioxidants that is fat soluble, which means that it can access the brain and protect it against free radical attack
  • CoQ10 is important in generating energy for cells, and participates in 95% of energy production
  • Organs in the body with high energy requirements, have high levels of CQ10
  • CoQ10 has a vital role in reducing oxidative damage to cells

It strengthens the immune system, and aids energy production at a cellular level.Arenas-Jal, M., Suñé-Negre, J.M. and García-Montoya, E. (2020). Coenzyme Q10 supplementation: Efficacy, safety, and formulation challenges. [online] Comprehensive Reviews in Food Science and Food Safety, 19 (2), pp. 574–594. Available at: https://doi.org/10.1111/1541-4337.12539 [accessed 21 Sep. 2026].

Possible mental health symptoms of CoQ10 deficiency

  • Schizophrenic patients have been shown to have lower levels of co-q10 than the rest of the populationMaguire, Á., Hargreaves, A. and Gill, M. (2020). Coenzyme Q10 and neuropsychiatric and neurological disorders: relevance for schizophrenia. [online] Nutritional Neuroscience, 23 (10), pp. 756–769. Available at: https://doi.org/10.1080/1028415X.2018.1556481 [accessed 21 Sep. 2026].
  • Depression
  • Poor memory
  • Poor attention and concentration
  • Irritability
  • Chronic fatigue syndrome
  • Exhaustion
  • Parkinson’s disease
  • Dementia
  • Slower response time

Tsai, I.C., Hsu, C.W., Chang, C.H., Tseng, P.T. and Chang, K.V. (2022). Effectiveness of Coenzyme Q10 Supplementation for Reducing Fatigue: A Systematic Review and Meta-Analysis of Randomized Controlled Trials. [online] Frontiers in Pharmacology, 13, 883251. Available at: https://doi.org/10.3389/fphar.2022.883251 [accessed 21 Sep. 2026].

Possible causes of CoQ10 deficiency

  • Age
    • As we age, our body’s natural ability to produce CoQ10 declinesWada, H., Goto, H., Hagiwara, S. and Yamamoto, Y. (2007). Redox status of coenzyme Q10 is associated with chronological age. [online] Journal of the American Geriatrics Society, 55 (7), pp. 1141-2. 
  • Statins
    • Can have a negative effect on CoQ10 levels

      Mollazadeh, H., Tavana, E., Fanni, G., Bo, S., Banach, M., Pirro, M., von Haehling, S., Jamialahmadi, T. and Sahebkar, A. (2021). Effects of statins on mitochondrial pathways. [online] Journal of Cachexia, Sarcopenia and Muscle, 12 (2), pp. 237–251. Available at: https://doi.org/10.1002/jcsm.12654 [accessed 21 Sep. 2026].

  • Poor digestion and absorption