Micronutrients, Mental Health, and the Missing Pieces of Modern Care

Dr. Kurt Woeller, D.O. | Sunrise Functional Medicine

In the United States, nutrient deficiency is often thought of as a problem of scarcity—something that happens elsewhere, not in a country of abundance. Yet national data tells a different story. Even among people with regular access to food, shortfalls in key micronutrients like magnesium, vitamin D, potassium, calcium, fiber, and several B vitamins are surprisingly common. For certain populations, deficiencies in zinc, choline, and vitamin B12 are also prevalent.

Globally, the World Health Organization estimates that billions of people lack consistent access to nutrient-dense food. But deficiency isn’t only about access—it’s also about absorption, utilization, stress, and metabolic demand. This is where modern clinical care often misses the mark, and where a functional medicine approach becomes especially relevant.

What Are Micronutrients—and Why Do They Matter So Much?

Micronutrients include vitamins, minerals, and phytonutrients that the body needs in relatively small amounts, yet they play outsized roles in human health. Unlike macronutrients (protein, fat, and carbohydrates), micronutrients don’t provide calories—but they make nearly every biological process possible. They act as:

• Cofactors for enzymes, enabling energy production and detoxification
• Regulators of immune function, inflammation, and oxidative stress
• Key players in nervous system signaling, mood regulation, and cognition
• Influencers of gene expression, impacting long-term health trajectories

When micronutrients are insufficient—even mildly—systems begin to compensate. Over time, this compensation can show up as fatigue, mood changes, anxiety, brain fog, immune weakness, or chronic inflammation.

The Overlooked Link Between Micronutrients and Mental Health

Mental health conditions are complex and multifactorial, but nutrition is an increasingly recognized contributor. Chronic stress—psychological or environmental—can increase nutrient demand while simultaneously impairing absorption and utilization. This creates a feedback loop: stress depletes nutrients, and depleted nutrients reduce resilience to stress.

Magnesium offers a clear example. Widely under-consumed, magnesium is involved in hundreds of enzymatic reactions, including those related to nervous system regulation. Multiple studies have linked low magnesium intake with depressive symptoms, and some clinical trials suggest that magnesium supplementation may reduce anxiety and perceived stress—particularly when paired with vitamin B6 in individuals under high stress.

B vitamins tell a similar story. Vitamins B6, B9 (folate), and B12 are essential for neurotransmitter synthesis and methylation pathways. Deficiencies have been associated with low mood, cognitive changes, and increased stress sensitivity. Research suggests that B vitamin supplementation may benefit both individuals with known deficiencies and those experiencing high stress, even when baseline levels appear “normal” on standard labs.

Phytonutrients, Antioxidants, and Inflammation

Beyond vitamins and minerals, phytonutrients—the compounds that give plants their color, aroma, and flavor—play a meaningful role in mental and physical health. Diets rich in fruits, vegetables, herbs, and spices provide antioxidants that help regulate inflammation and oxidative stress, both of which are increasingly linked to mood disorders.

Curcumin, a compound found in turmeric, has been studied as an adjunctive treatment for depression, with randomized trials showing improvements in depressive symptoms and anxiety. Other antioxidants, including selenium, carotenoids, and CoQ10, have also demonstrated potential benefits in reducing symptoms of depression and anxiety in controlled studies.

These findings don’t suggest that nutrients replace therapy or medication—but they do highlight how biochemistry and mental health are deeply intertwined.

Why Micronutrient Testing Matters

One of the challenges in addressing nutrient status is that symptoms don’t always correlate with dietary intake—or even standard blood tests. Conventional serum testing often reflects recent intake rather than long-term cellular sufficiency, and results can be influenced by inflammation, illness, or stress.

Functional medicine approaches expand the picture by evaluating how nutrients are absorbed and used at the cellular level. Tests such as cellular micronutrient assays or comprehensive metabolic panels can help identify functional deficiencies that may otherwise go unnoticed.

At Sunrise Functional Medicine, Dr. Kurt Woeller, DO, incorporates this type of testing when clinically appropriate, using results to guide personalized nutrition and supplementation strategies rather than relying on generalized recommendations.

Common Signs of Micronutrient Insufficiency

Micronutrient deficiencies don’t always present dramatically. More often, they show up as persistent, nonspecific symptoms, such as:

• Ongoing fatigue or low stamina
• Mood changes, anxiety, or irritability
• Brain fog or difficulty concentrating
• Frequent infections or slow recovery
• Muscle weakness or unexplained aches

Over time, unresolved deficiencies may contribute to more complex health concerns, including cardiovascular disease, metabolic disorders, thyroid dysfunction, cognitive decline, and mood disorders.

Addressing Deficiencies: Diet First, Strategy Always

Nutrition remains the foundation of micronutrient balance. Diets emphasizing whole, minimally processed foods—such as a Mediterranean-style pattern—provide a broad spectrum of vitamins, minerals, and phytonutrients that support both physical and mental health. For individuals with identified insufficiencies, targeted dietary strategies may include:

• Increasing leafy greens and legumes for folate and magnesium
• Incorporating seafood or iodized salt for iodine
• Prioritizing animal-based foods or fortified options for vitamin B12
• Including nuts, seeds, and whole grains for zinc

Supplementation can be valuable when deficiencies are significant or absorption is impaired, but it’s most effective when guided by testing and clinical context. Dosage, form, and duration all matter—and more is not always better.

Monitoring, Adjustment, and Long-Term Resilience

Nutritional status is dynamic. Stress levels, health conditions, medications, and lifestyle changes all influence micronutrient needs over time. Ongoing monitoring allows care plans to evolve, ensuring that interventions remain appropriate and effective. This iterative process—assess, intervene, reassess—is a hallmark of functional medicine and supports sustainable improvements in health rather than short-term fixes. Learn more and request a consultation >>