Men’s Health: Vitamins and Nutrients To Help Combat Stress and Depression

Men regularly face stressful situations throughout their lives and this can affect their mental health and increase the risk of depression. In order to protect their mental health, it’s important to understand exactly what stressors are. It’s also important to learn how to recognize them as well as how to effectively deal with them. This article will offer clear and understandable answers to all these questions.

Male depression and stress

Depression in men causes a deterioration in mental activity and a decrease in motor activity. There are various types of depression, most notably reactive and neurasthenic. Reactive depression occurs abruptly due to some unpleasant events, and neurasthenic is a direct indicator of the chronic stages of depression.

Reactive depression is due to:
  • problems in personal and family life
  • serious illness
  • unpleasant situations at work
  • return to harsh everyday life after arrival from rest
  • climate change
  • sexual problems
  • loneliness
  • childhood injuries and vulnerability.

Neurasthenic depression is quite difficult to recognize as it does not have any clearly defined causes or symptoms. If the patient cannot independently understand that he is in pain, complains only of poor health, minor life problems (household), then, in this case, their mental state is already on the verge. Therefore, it’s important for them to urgently seek medical help.

Unfortunately, those who become depressed do not talk about their problems or experiences. This fact is even more heightened once you realize the stereotypes associated with men and their health. Any semblance of fragility is viewed as weak, therefore a lot of men are hiding their true feelings. As a result, it is necessary to be especially attentive to a person at the first sign of a disease and to observe it. 

Symptoms of stress and depression

  • Lack of sleep and insomnia.
  • Sudden changes in weight, be it weight loss or weight gain.
  • Decreased activity.
  • Fatigue
  • Anger, and dissatisfaction with life. depression | Longevity LIVE
  • Irritability.
  • Body pain. 
  • Alcohol or drug use.
  • Poor concentration.
  • Anxiety.
  • Reflections on death.

Vitamins to combat symptoms of stress and depression

The shortage of vitamins in the body can contribute to the deterioration of the state of the psyche in men. Therefore, the body should be helped in the fight against stress, and for this, the consumption of certain vitamins will be best. 

Vitamins of group B are quite significant, they improve the functioning of the nervous system and their deficiency has been linked to an increased risk of depression (1). For additional measures, one can be sure to take vitamins C and E. According to research published in the journal Antioxidants, high Vitamin C levels were associated with elevated moods in male tertiary students. Additional nutrients that have been found to help alleviate stress in men include iron, magnesium, and even folic acid, which is most commonly associated with women’s health.

What foods are there for stress and depression?

The foods in which one consumes may serve to help manage their depressive symptoms.


Grabbing a pack of almonds and eating a handful a day can help give you a much-needed boost as well as combat your stress levels. This is because almonds contain a healthy amount of vitamin B2, vitamin E, magnesium, and zinc. As we already know, B vitamins can serve to decrease the risk of depression. With regards to magnesium, research published in the Journal of Affective Disordersan intake of magnesium was associated with a decreased risk of depression. 


Serotonin is a neurotransmitter found in the brain that’s often referred to as the happy hormone. This is because its low levels have been associated with depression.

Bananas contain tryptophan, an amino acid that can be converted into serotonin. With that said, try enjoying a banana a day or even adding it to your morning smoothie.


In addition to being incredibly rich in vitamin C, berries also contain other nutrients that can help alleviate feelings of stress and depression.

For one, research published in the journal Nutrients found that blueberries helped to improve the mood of children and young adults within hours. 

chocolate | Longevity LIVEDark chocolate

Chocolate lovers rejoice!

If you’re having a particularly hard time, you’ll be happy to know that dark chocolate is comfort food that you can enjoy guilt-free. In fact, a recent survey found that people who eat dark chocolate are less likely to report depressive symptoms (2).

This is likely because chocolate helps to encourage the release of serotonin, which we know is important with regard to depression.


Rich in omega fatty acids, salmon can help to combat feelings of depression. Omega fatty acids contain anti-inflammatory properties that may help relieve depression.

Also, it’s not just salmon but rather all fish. In fact, research from the Journal of Epidemiology & Community Health found that people who ate the most fish were 17% less likely to have depression compared to those who ate the least.

Who is the author?

Mini Jain has an interest in writing, travel, and chocolate, as well as Netflix Shows.

Want to know more?

Stress is also not always a negative thing. It can sometimes provide motivation as well as the focus that we need to help us overcome a difficult task or situation. However, when stress becomes chronic, it will have negative effects on our physical and mental health. That said, click here for 16 Ways To Conquer Your Stress.

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