We are complex biological machines that require complex fuel to make us work properly. While we can make many of the parts we need from base ingredients, without those base ingredients we can become very unhealthy. Unhealthy can be seen through biological tests and often felt as mental illness. The most common dietary vitamins and minerals that are essential for mental health are listed here with information about why it is important, how to add it to your body, and special considerations. Biology is varied and you need to consult your health professional for specific advice for your specific health.

Tyrosine : amino acid

What:

• Tyrosine is an amino acid extracted many protein sources.

Dietary Source:

• Common: any freshly cooked meat.
• Vegan: Soy beans and protein powders.
• RDI: Quantity per day: 1-2 mg.

B6, pyridoxine : Vitamin

What:

• Vitamin B6, aka pyridoxine is a vital amine.
• Essential for:
  • Neutrotransmitters
  • Energy production (phosphate is essential for ATP, adenosine triphosphate)
  • Red blood cells
  • Many biological functions require B6

Dietary Source:

• Common: Most efficient source is fresh (cooked) meat.
• Vegan: chickpeas, potatoes, bananas, avocados, nuts (pistachios, walnuts), sunflower seeds, legumes, leafy greens (spinach, kale), and soy products like tofu.
• Can be found in energy drinks, which can lead to having too much V B6.
• Warning: B6 toxicity (too much) can cause serious problems. If you think your B6 is low, get a test from your doctor.
• RDI: 1 to 1.7 mg for adults.

Special Note:

• V B6 comes in 6 types of chemical. Pyridoxal 5′-phosphate (wiki), is the essential one that we humans use as an enzyme in over 140 different reactions for metabolism.
• Caution: Avoid being out of the recommended range for V B6 as it can cause serious medical problems (not too high, not too low).
  • You can get a V B6 blood test from your doctor. Many will be reluctant to do this as they can get in trouble for doing too many V B6 tests. You may have to push for this.
  • Autistic people include a cohort that struggle to correctly absorb V B6, so can be low on a normal diet, or may need to be at the upper end of the recommended range to feel the energy benefits (feel like they have a sufficient amount of V B6).
  • ADHD can often have V B6 that is too high due to excessive use of energy drinks that contain V B6.

More information: Vitamin B6 Wikipedia, NIH B 6

C, Ascorbate : Vitamin

What:

• Vitamin C aka ascorbate is a vital amine.
• Essential for:
  • Neurotransmitter production.
  • Collagen synthesis (scars and closing wounds)
  • Immune system.
  • Antioxidant.
  • Iron absorption.

Dietary Source:

• Common: Mostly fruit, vegetables, fruit juice, seaweed.
• Supplements are available, but are often excessive.
• RDI: 40 – 80 mg

Special notes:

• Vitamin C can interfere with the metabolism of some medications. Check your medication and or ask your doctor if this is a concern.
  • Vitamin C (V C) is a required part of your diet. You will get very sick and can risk death if you do not consume V C.
    • If you are prescribed a medication that can be affected by high levels of V C:
    • Aim for frequent small levels of V C
    • If you need to supplement or take a strong dose to meet your RDI, do that 60-90 minutes away from when you take your scripted medication.
  • Common Medications that are affected:
    • ADHD medication
    • Oestrogen hormone (contraceptive, HRT)
    • Some chemotherapy
    • Aluminium / phosphate binders
    • Statins
    • Some antiviral medications (protease inhibitors)
    • Warfarin
• Vitamin C does not store well in your body. It lasts for around 3 days.
  • Vitamin C deficiency / insufficiency is quite common, especially in neurodivergent people.
    • Symptoms:
      • Poor cognitions
      • Bleeding gums
      • Mood dysregulation
      • Feeling weak
      • Struggling to maintain red blood cells
• Vitamin C excess is very common due to megadosing vitamin pills
  • Symptoms:
    • Digestive distress (diarrhea, nausea).
    • Acid reflux.
  • Evidence for long term problems due to excess Vitamin C is poor due to no clear immediate life threatening consequences and difficulties with ethics to test overdosing. Suspected consequences:
    • Muscle tone loss.
    • Shorter lifespan.

More information: Vitamin C Wikipedia

Iron, Ferritin : mineral

What:

• Iron (aka ferritin) is an essential mineral.
• Essential for:
  • Neurotransmitters
    • Cognition, feeling, behaviours, autonomous processes like breathing
  • Red blood cells
    • Essential for oxygen / carbon dioxide transport, a vital part of energy.
  • Muscle production and use
  • Immune system

Dietary Source:

• Common: Any meat (haem iron)
• Vegan / vegetarian: Leafy greens (much harder). Some vegetarians struggle to absorb non-haem iron.
• RDI:
  • 8 mg (default)
  • 18 mg if menstruating or you have lost significant blood
  • 27 mg if pregnant
  • 45 mg (max)

Special notes:

• Key pathology marker is Ferritin Serum.
  • For most people, this should be over 30 (ug/L). Sometimes your pathology report may indicate that 20(ug/L) is sufficient.
    • If you have ADHD, it is recommended to keep this over 80(ug/L) and take action if you get as low as 50(ug/L).
  • Iron absorption can be compromised by food intolerances, gastrointestinal issues, tannon (red wine, coffee, tea) and a few other products. Check with your dietitian what might be interfering with your iron absorption if your Ferritin Serum levels are low.
  • Supplements can help many, and may not work for some. If this is the case, ask your doctor about iron infusions as a low risk, fast method to improve your ferritin levels if supplement and diet is not sufficient.