Beli Prenatals are HSA/FSA eligible!

How Prenatal Vitamins Can Support Your Mental Health

It’s important to speak with your doctor or a mental health provider if you’re experiencing symptoms of depression, anxiety, exhaustion, or anything else that’s making it incredibly difficult just to get through the day.

 

About 1 in 5 women will experience a mental health condition during pregnancy or in the first year postpartum, and awareness and education just aren’t where they need to be. Recently, Beli had the pleasure of attending the Pregnantish Reality of Infertility event. One of the presenters was mental health advocate Juri Watanabe, who also happens to be Miss Universe and Miss Japan. The focus of her talk? Mental health! “When I've shared about my mental health and my experiences, people have come up to me to share their experiences and the more you talk about it, the more you realize, wow, I really wasn't alone. There is not enough open safe space where you can talk about it for people to come up and say, 'I struggle, too,’ ” she said. Clearly, the conversation around mental health has begun, but the specific role vitamins and minerals play is often missing.

The fact is, the intrinsic link between our physical and mental health means supporting your mental health can also have physical pay-offs—think of it as a pretty incredible health and wellness twofer. There’s an essential connection between our minds and our bodies, and when we neglect one, it inevitably catches up with us through the other. For women becoming mothers especially, the body-mind connection is worth paying close attention to. Today, we’re taking a closer look at the role vitamins and minerals play on your mental health during different stages of your life, plus the best way to ensure you’re covering all your bases.

Managing Mental Health During Different Life Stages

Our bodies and minds benefit from steady supplies of key nutrients essentially from conception onward, in a million different ways. Just think about all the ways we grow and change over the course of our lives—doesn’t it make sense that those different stages of life affect our needs for specific nutrients? During the earliest days of pregnancy, for example, folate and choline are essential to support a new baby’s critical growth and development. Couples trying to conceive without success for months and months, meanwhile, can be at an increased risk for conditions like anxiety and depression–and that includes male partners, too. But in many cases, a healthy diet alone really isn’t enough.

Even those who really do their best to eat a varied diet with plenty of nutrient-rich foods are likely to be missing out on certain vitamins and minerals that are so essential to mental health. That’s why many experts advise supplementing with a high-quality multivitamin. Men and women in the reproductive years specifically benefit from the specialized nutrition of prenatal vitamins, which are formulated to support their fertility health. In a happy coincidence, all of the vitamins and minerals that support mental health are included in both Beli for Women and Beli Vitality for Men, along with additional nutrients handpicked for their myriad benefits both physically and mentally.

How do Nutrient Deficiencies Happen?

Inadequate diets are a common cause of nutrient deficiencies, and geography can play a role too. Before, during, and after pregnancy, women are at a far greater risk, simply because of all the demands on their bodies:

  • A deficiency before pregnancy is likely to worsen, because that growing baby taps mom’s nutrient stores. That depletes all the vitamins and minerals she needs for her own physical and mental health. 
  • Morning sickness is no joke, and women who have a hard time eating are less likely to get all the vitamins and minerals they need. In fact, medical science suspects the placenta prioritizes growing babies when it comes to both micronutrients and macronutrients. “Whatever the baby needs, the mother supplies… often leaving her lacking enough for herself,” writes Dr. Oscar Serrallach in his book, The Postnatal Depletion Cure.
  • The massive life change that occurs after pregnancy can’t be overstated, and coping mechanisms to manage life with a newborn (stress, caffeine, minimal sleep, not to mention the recovery and healing process) can also exhaust and deplete a mama’s nutrients.

There is evidence that the resulting micronutrient deficiencies are associated with an increased risk of mental health issues, including postpartum depression (aka the baby blues), “mommy brain,” and all the other ways new mothers find themselves feeling completely drained and exhausted. 

Vitamins and Minerals to Support Mental Health

Specific vitamins and minerals–and, of equal importance, specific nutrient deficiencies–really do affect your mental state, which is more vulnerable when you’re navigating the journey to (and through) parenthood.

Iron

Iron is another element the brain requires to manage psychological behavior. And you guessed it–low iron levels are associated with health risks including anxiety, depression, and even sleep disorders, particularly for expectant mothers.

Zinc

This trace element supports our immune systems, metabolism, and cognitive development and function. Mothers navigating postnatal depletion in particular should prioritize restoring zinc to minimize their risk of postpartum depression. It’s commonly found in meats, legumes, dairy products, and whole grains. When you don’t get enough zinc in your diet, you’re at a greater risk of behavioral disturbances and reduced brain function.

Zinc supplements have been shown to improve symptoms of depression, especially in women, and it’s also a great adjunct therapy in the treatment of ADHD. Pro tip–zinc and magnesium work particularly well together to combat mental health conditions, including depression.

B6, B12, and Folate

B vitamins are among the best vitamins for mental health. They directly impact mood and specific brain functions (think memory, focus, and concentration), and low levels of B6 and folate specifically are often linked to depression. Folate, or B9, is probably best-known for its non-negotiable role during early pregnancy (not to mention preconception and post-partum), but this vitamin wears many hats. In terms of mental health, research is clear that folate deficiencies have an enormous impact on mood.

Vitamin C

Everyone knows this one, and you may even be able to point to its immune-boosting benefits. But vitamin C also supports mood and cognition, to the point that folks with sufficient levels actually report a better mood and a sharper mind when they get a little boost of this vitamin in their diets. Those without adequate amounts of vitamin C have the opposite experience, with higher incidences of chronic fatigue and depression.

Choline

Choline is one of the most underappreciated essential vitamins. Like folate, it’s absolutely critical during early pregnancy to support all that rapid growth, but its neuroprotective properties are also linked with lower rates of depression. In an analysis of adults in the U.S., dietary choline is inversely associated with symptoms of depression.

Vitamin D

The sunshine vitamin (surprise, it’s actually a hormone) is strongly linked to mental health, thanks to its brain-boosting prowess. There’s a reason depression rates are higher in places like Seattle—people in this chronically overcast corner of the U.S. are more likely to have lower-than-normal levels of vitamin D. For women, research confirms adequate vitamin D is key in the prevention of postpartum depression, as well as anxiety and poor sleep quality during pregnancy.

Magnesium

Magnesium is another mineral we need to regulate the nervous system. Like other nutrients on our list, low magnesium levels are linked to depression, possibly because of the way this mineral regulates the gut microbiome, which is linked to the hippocampus in the brain (wild, right?). Boosting magnesium intake can help reduce both depression and premenstrual syndrome, among other conditions.

Usually, foods high in fiber are good sources of magnesium, so down those leafy greens, legumes, nuts, seeds, and whole grains!

Omega 3 Fatty Acids

Found in oily fish like salmon and sardines, Omega 3 has a bevy of benefits for our bodies. For our minds, it’s just as impressive. After researchers identified that depression isn’t as common in countries with diets rich in fish, they took a closer look at the effects of omega-3 fatty acids on mood disorders—including postpartum depression—and early findings are promising. Current research suggests omega-3s could be helpful for symptoms of depression and bipolar disorder, thanks to a mood stabilizing effect.

The Bottom Line

Let’s be clear that nutrition is just one facet of supporting your mental health throughout the ups and downs of daily life, and it’s not a substitute for the right medication or psychotherapy. It’s important to speak with your doctor or a mental health provider if you’re experiencing symptoms of depression, anxiety, exhaustion, or anything else that’s making it incredibly difficult just to get through the day.

Still, it’s true that vitamins and minerals often make an excellent supplement to your other efforts. Just like making time to exercise consistently, finding healthy outlets to manage stress, and prioritizing sleep over Netflix, nutrition is one of the places where we really are able to exert some control, with big benefits. How fortunate that a high-quality prenatal vitamin like Beli for women and men makes supporting your health–physical and mental–so simple.

Sources

(2022). Launch of the WHO Guide for Integration of Perinatal Mental Health in Maternal and Child Health Services. https://www.who.int/news/item/19-09-2022-launch-of-the-who-guide-for-integration-of-perinatal-mental-health#:~:text=Almost%201%20in%205%20women,undertake%20acts%20of%20self%2Dharm

Malouf, R. et al. (2003). Vitamin B6 for cognition. https://www.cochranelibrary.com/cdsr/doi/10.1002/14651858.CD004393/full

Young, S. (2007). Folate and Depression—A Neglected Problem. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1810582/

Marano, H. (2018). The Cognitive Benefits of Vitamin C. https://www.psychologytoday.com/us/articles/201801/the-cognitive-benefits-vitamin-c

Li, J. et al. (2022). Dietary Choline is Inversely Associated with Depressive Symptoms: A Cross-Sectional STudy of the National Health and Nutrition Examination Survey 2011 to 2018. https://www.sciencedirect.com/science/article/abs/pii/S0165032722000131

(2023). What to Know about Vitamin D and Mental Health. https://www.webmd.com/vitamins-and-supplements/what-to-know-about-vitamin-d-and-mental-health

Fallah, M. et al. (2020) Is Vitamin D Status Associated with Depression, Anxiety and Sleep Quality in Pregnancy: A Systematic Review. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7532825/

Schiopu, C. et al. (2022). Magnesium Orotate and the Microbiome-Gut-Brain Axis Modulation: New Approaches in Psychological Comorbidities of Gastrointestinal Functional Disorders. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9029938/

Petrilli, M. et al. (2017). The Emerging Role for Zinc in Depression and Psychosis. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5492454/

Lee, H. et al. (2020). Psychiatric Disorders Risk in Patients with Iron Deficiency Anemia and Association with Iron Supplementation Medications: a Nationwide Database Analysis. https://bmcpsychiatry.biomedcentral.com/articles/10.1186/s12888-020-02621-0

(n.d.) Omega-3 Fatty Acids: An Essential Contribution. https://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/fats-and-cholesterol/types-of-fat/omega-3-fats/

(n.d.) Omega-3s. https://www.mhanational.org/omega-3s

Additional Resources

PCOS is one of the most common causes of infertility in women, but it doesn’t mean you can’t get pregnant. Supplementing with ingredients proven to support women with PCOS can help increase your chances, and so can speaking with your doctor and dietician.

Read More

The role of a prenatal vitamin is to support the healthy growth and development of growing babies, and minimizing the risk of birth defects is front and center. But can your prenatal vitamins really reduce the risk of birth defects? Absolutely!

Read More

You think you know, but when it comes to male fertility and sperm health specifically, you probably have no idea. Here at Beli, we’ve had an education-first approach to male fertility since day one and today we’re breaking down fact from fiction, sperm edition. Let’s see how you do!

Read More

Between responsibilities at home and at work, commitments that just keep piling up, and a mile-long to-do list, sex may be on your mind, but only in a vague, wouldn’t-that-be-nice kind of way. It's normal! But men hoping to become fathers might be stressing that a waning sex drive is signaling a problem with their fertility (spoiler: not necessarily). Still, it’s true that a man’s fertility and his libido are linked, so let’s hop into all the details, including 4 ways to rev up that sex drive.

Read More

Medical science tells it like it is–a man’s health and his fertility are undeniably linked. But what role do genetics play in the fertility factor? It's a good question! In today's post, we're taking a deep dive into exactly how genetics affect male fertility.

Read More

Time and time again, men are an afterthought in the fertility conversation, and it’s setting couples up to fail. In light of recent research confirming–again–that sperm counts around the world are indeed declining, Beli wants to lead the charge. Join us, and let’s make March men’s fertility awareness month.

Read More

Knowing all the facts about sperm doesn’t just make you positively lethal on trivia night, it actually puts you in prime position to optimize your chances of a healthy conception, pregnancy and baby. So let’s get to it, with these 10 facts about sperm that will (probably) blow your mind.

Read More

Shilajit is finally getting the credit it’s due, and we’re proud to point out that our proprietary formula was the very first to include this powerful Ayurvedic compound. Here’s why shilajit is rapidly becoming the darling of the male fertility world–and what you’re missing if you’re skipping it.

Read More

Somewhere between the “let’s have a baby!” conversation and seeing those two pink lines, you’re going to end up researching prenatal vitamins. And trust us when we say you’re going to have a ton of options to wade through. Consider this your handy guide to the best prenatal vitamins for men and women in 2023.

Read More

Beli for Women has all the current nutrient recommendations for prenatal vitamins, including choline, vitamin D, folate, magnesium, and iodine. All the right ingredients, in all the right amounts. But it does beg the question, how exactly does Beli fit everything into just three capsules?

Read More

Getting your ducks in a row at least three months before you hope to conceive can help nourish your fertility in preparation of everything to come. That’s where a high-quality prenatal vitamin for you both comes in. Our guide walks you through all the behind-the-scenes benefits during your first three months on Beli.

Read More

The second you start looking into fertility testing, the acronyms are everywhere. Chief among them is AMH, or anti-müllerian hormone. Here’s what to understand about your AMH level and what it means for your chances of becoming pregnant.

Read More

Dr. Taylor Wallace calls choline the “under-consumed and under-appreciated essential nutrient.” He’s right–in spite of its importance, choline is worryingly absent in so many mainstream prenatal vitamin formulas. We sat down with Dr. Wallace for a rundown on choline and why it’s so critical for pregnant and nursing moms, plus how to be sure you and your baby are getting enough.

Read More

Fun fact – chemical-based preferences that steer women toward specific men appear to play out between the human egg and sperm, with the egg “choosing” which sperm will be the lucky winner in the race to fertilization. Spoiler – the higher quality the sperm, the better the odds of a successful journey and conception.

Read More

Research shows that the overall health of both biological parents during the preconception window plays a huge role in everything from conception to pregnancy health to the lifetime health of their baby. Luckily, there are simple steps you can both take to improve your health together.

Read More

Supplementing with key nutrients in the right amounts not only improves sperm health — think sperm count and sperm motility — it also means optimal fertility health for men in general. And that means the best chance of a healthy conception, pregnancy, and baby. 

Read More

It’s resolution-making time, and a lot of folks have babies on the brain. We got you! We double checked with the experts for the best ways to support and promote fertility for the very best chances of a healthy conception, pregnancy, and bouncing baby.

Read More

Special thanks to Becca, a fertility dietitian at Little Life Nutrition, for today's post! Becca is passionate about helping moms and dads-to-be uncover the root cause of fertility challenges, using nutrition, lifestyle, and functional lab testing to optimize her clients' chance of getting pregnant — a true "no-stone-left-unturned" approach. Here, she shares five ways to boost fertility naturally.

Read More

Most births occur between June and early November. Count back nine months, and you’ll see that places most conceptions in the fall and winter. So what’s the deal? Is it the cold weather. all the festivities, or something else driving us between the sheets? That ugly sweater is pretty cute, but you can chalk this up to reproductive seasonality. Here’s what that means, why it matters, and what to do to use it to your advantage.

Read More

You may know all the ways collagen benefits you before, during and after pregnancy, but there are a handful of little best practices that can actually make or break the experience. In the interest of ensuring that you’re really reaping the benefits, we’re highlighting three mistakes you’re (probably) making with prenatal collagen.

Read More

Dr. Taylor Wallace calls choline the “under-consumed and under-appreciated essential nutrient.” He’s right–in spite of its importance, choline is worryingly absent in so many mainstream prenatal vitamin formulas. We sat down with Dr. Wallace for a rundown on choline and why it’s so critical for pregnant and nursing moms, plus how to be sure you and your baby are getting enough.

Read More

You may know all the ways collagen benefits you before, during and after pregnancy, but there are a handful of little best practices that can actually make or break the experience. In the interest of ensuring that you’re really reaping the benefits, we’re highlighting three mistakes you’re (probably) making with prenatal collagen.

Read More

Pregnancy is a time to get really particular about what you’re ingesting. From the cleanest prenatal vitamin you can find to ten months of minimal caffeine and zero sushi, you’re taking precautions. And rightfully so! So what does that mean for your favorite collagen supplement? Can you take collagen while you’re pregnant? You certainly can—with caveats.

Read More

Learning that you’re about to become a mother is truly life-changing news, and it's always helpful to have an immediate next step or two. Start checking things off this little list, and you’ll be well on your way to a healthy and minimally stressful pregnancy.

Read More

Think about good nutrition, and protein is generally front and center. It’s the macronutrient behind so many essential processes and functions in the body, from building and repairing muscle and bone to whipping up hormones and enzymes. And the importance of protein only increases during and after pregnancy. Here's why.

Read More

Somewhere between the “let’s have a baby!” conversation and seeing those two pink lines, you’re going to end up researching prenatal vitamins. And trust us when we say you’re going to have a ton of options to wade through. Consider this your handy guide to the best prenatal vitamins for men and women in 2023.

Read More

Beli for Women has all the current nutrient recommendations for prenatal vitamins, including choline, vitamin D, folate, magnesium, and iodine. All the right ingredients, in all the right amounts. But it does beg the question, how exactly does Beli fit everything into just three capsules?

Read More

Getting your ducks in a row at least three months before you hope to conceive can help nourish your fertility in preparation of everything to come. That’s where a high-quality prenatal vitamin for you both comes in. Our guide walks you through all the behind-the-scenes benefits during your first three months on Beli.

Read More

Dr. Taylor Wallace calls choline the “under-consumed and under-appreciated essential nutrient.” He’s right–in spite of its importance, choline is worryingly absent in so many mainstream prenatal vitamin formulas. We sat down with Dr. Wallace for a rundown on choline and why it’s so critical for pregnant and nursing moms, plus how to be sure you and your baby are getting enough.

Read More

Morning sickness – if you know, you know. It’s one of the least glamorous aspects of pregnancy, and it makes getting through your day (or, you know, getting upright to actually start your day) so much harder. Read on for four surprisingly effective tips to combat morning sickness – and know we’re sending virtual hugs and sympathy, mama!

Read More

While everyone loves shopping for a new baby – those teensy shoes! – you may feel a little mystified about how to gift all the pregnant people in your life. Good news! We asked a bunch of them what they’d love most this holiday season. So without further ado, we present our holiday gift round-up for your very favorite pregnant people. Trust us, she’ll love it.

Read More

In the early days of your pregnancy, it’s fair to want to keep your thrilling news to yourself. But what happens over the holiday season, when you’re probably spending endless hours with your loud, loving, all-up-in-your-business family? We polled our Beli community for the hands-down best way to mask a pregnancy – morning sickness symptoms and all – if you’re dreading the next few weeks with the fam, because this is one surprise that no one should spoil.

Read More

Arguably one of the best parts of having a baby is choosing a name, which often involves multiple books, endless lists, and a ton of back and forth. If you like the idea of leaning into science, a recent study shared in the Daily Mail used phonetics to find the 50 most beautiful-sounding baby names.

Read More
li