Mental resilience

Fluctuating moods, pronounced fatigue, lack of drive: Almost everyone knows dysfunction of the nervous system. Those who are at peace with themselves and know tips and tricks for a strong nervous system find it easier to accept setbacks and resistance. 


Mental Resilience

Work, family, health, sports, and personal growth: all areas of life seem to have become faster and more demanding. We are all trying to turn ourselves into an all-round perfect superhuman. But we won’t have achieved anything until we find peace within ourselves. Micronutrients can accompany us on this journey and support both our nerves and our minds.

Nerve function and magnesium

Some micronutrients are closely related to nerve function. Above all, magnesium is one of these nutrients.

When stress and tension occur, it is particularly recommended that you should take a look at your own nutritional status. Low magnesium levels are very common in breastfeeding women in particular. The German Nutrition Society recommends a daily intake of 300 to 400 mg of magnesium per day, depending on age and gender. This corresponds to about 1 kg banana, 700 g spinach, or 100 g sunflower seeds.

Magnesium against the autumn blues

Greater performance and magnesium belong together. If the body is well supplied with magnesium, it is also fit. For a long time, athletes have valued the micronutrient magnesium, as it is involved in many metabolic processes. Among other things, magnesium helps maintain normal muscle function and normal electrolyte balance. What is not so well known known: This mineral also makes an important contribution to normal mental function and energy metabolism. Magnesium – a valuable tip for autumn fatigue!

Magnesium and the mind

The EFSA* confirms the connection between the magnesium supply and the topic of “Nerves and the mind” with the following statements:

  • Magnesium contributes to the reduction of tiredness and fatigue.
  • Magnesium contributes to normal mental function.
  • Magnesium contributes to the normal functioning of the nervous system.
  • European Food Safety Authority

* European Food Safety Authority

Mood and the seasons

Many people recognize this: The days are getting shorter and colder, you spend less time in the sun, and fog clouds your vision – and often your mood too. Grey weather, which is common in Central Europe in the autumn, often leads to a lack of drive and increased fatigue. What we refer to colloquially as autumn depression is an interaction of the states of impaired nerve function and psychological stress.

With this type of inertia and lack of drive, a lack of exercise, and the lack of sunlight are thought to play a significant role. Because our body can only produce the micronutrient vitamin D in our skin in direct sunlight, the investigation of the connection between light deficiency and low mood is the focus of a great deal of research.

In every case, it is recommended that you should consult a doctor or therapist if you are aware that your mood becomes bleaker every year during the winter months. Depression is often overlooked because patients blame their condition on the season. Statements such as “Oh, I never want to get up in the autumn” or “It’s normal to be sad in the winter months and to break off social contact” definitely deserve attention and should be questioned together.

It is neither fate nor inconsequential, natural or normal, to feel sad, tired, lacking in motivation, and listless from November to February.

Tip for autumn and winter: Let your soul wander

There are also good things in autumn: Dark and cool autumn or winter evenings invite you to take some time out for yourself. A walk in the forest where the colourful leaves rustle under your feet or the snow crumbles under the soles of your shoes has a calming effect on your mood. Yoga, a good book, mediation, a cup of tea, with warming spices such as ginger, cinnamon and cardamom, also help us to appreciate and enjoy the peace and quiet of the darker time of year. Take advantage of the opportunity to calm down again after an exciting summer and support your body with relaxation whilst recharging your batteries.

Nerve function and vitamin B

Various other micronutrients can also gently support vitality and well-being. A sufficient intake of various B vitamins (thiamin, B2, niacin, B6, biotin, and B12) supports normal nerve function. Vitamin B6  mainly ensures mental well-being, as well as vitamin B9, so-called folic acid. Stable iron and vitamin C levels can also contribute to the reduction of tiredness and fatigue. Nature has already considered this need, which is why many of these nutrients are found in typical winter vegetables – such as kale, beets, or cabbage.

It is therefore also recommended to look at your micronutrient status more closely about vitamin B if the reason for stress in the area of nerve function and mind is no longer known.

The European Food Safety Authority confirms the following statements regarding nerves and the mind:

Vitamin B1 – thiamine:

  • Thiamine contributes to normal mental function.
  • Thiamine contributes to normal energy metabolism.
  • Magnesium contributes to the normal functioning of the nervous system.

Vitamin B12 – cobalamin:

  • Cobalamin contributes to normal mental function.
  • Cobalamin contributes to normal energy metabolism.
  • Cobalamin contributes to the normal functioning of the nervous system.
  • Cobalamin contributes to the reduction of tiredness and fatigue.
  • Cobalamin contributes to normal homocysteine metabolism.

Vitamin B2 – riboflavin, lactoflavin:

  • Vitamin B2 contributes to the normal functioning of the nervous system.
  • Vitamin B2 contributes to the reduction of tiredness and fatigue.

Vitamin B6 – pyridoxine:

  • Pyridoxine contributes to normal cysteine synthesis.
  • Pyridoxine contributes to normal energy metabolism.
  • Pyridoxine contributes to normal homocysteine metabolism.
  • Pyridoxine contributes to normal mental function.
  • Pyridoxine contributes to the reduction of fatigue.
  • Pyridoxine contributes to the normal functioning of the nervous system.
  • Pyridoxine contributes to the regulation of hormonal activity.


Over the past hundred years, the world and our everyday lives have become increasingly fast, according to the experience of some older people. Getting up early, having to go to school, childcare or work, increased performance expectations through fast and intelligent technologies, and strong economic and social competition: Are just a few of the factors that increase the stress you feel in your everyday life.

Magnesium, potassium, zinc, and selenium: The mineral stress managers

Those who are well-supplied with all the important micronutrients remain productive and can meet daily challenges. Unfortunately, a balanced diet is often left out, especially in stressful situations. Therefore, high-quality dietary supplements in stressful phases can help to ensure a sufficient supply of vitamins and minerals. Magnesium is considered an anti-stress mineral. It supports the normal functioning of the mind and nerves and contributes to the reduction of fatigue and exhaustion. Potassium is also good in stressful situations. This mineral supports the normal functions of our nervous system and helps maintain normal blood pressure. Stress can also lead to the increased formation of free radicals. If these get the upper hand, this is called oxidative stress, which is a potential danger to our body cells. This is where the two trace elements zinc and selenium come into play. Both help protect the cells from oxidative stress.

The micronutrients ashwagandhahops, or griffonia (African black bean, with the active ingredient 5-HTP) have already become the subject of numerous research studies in terms of nerves and the mind.

Resilience and mindfulness

Resilient people cope more easily with difficult or stressful life situations. Where others hover on the brink and say: "I can't do this any more!", these people show an inner strength: They are deeply rooted in themselves, can handle conflict well and can withstand setbacks. What's more, they grow in line with the challenges and become even stronger as a result. Psychological resilience is an individual attribute. Resilience is not congenital, but depends on different factors and, according to researchers, it can be influenced. New study results indicate that a good supply of vitamins and minerals is also important for resilience. Micronutrients form the basics that help us not to simply be overcome by stress and other difficulties in life. Here is an overview of the most important micronutrients.

In recent years, the term resilience has gradually changed our view of stress situations and how we deal with them. Courses and guides that deal with the topic show that resilience and stress resistance can be strengthened at different levels. Even people who are very empathetic, so-called highly sensitive people, or who are described by their fellow human beings as thin-skinned, can find methods to better deal with the slings and arrows of life. There will always be conflict, challenges and difficulties. No one is immune – either professionally or privately. The decisive factor is how we deal with these situations.

Tip: Take time to find the right method for you to increase your resistance. For some people it is a walk through the forest, for others it is a good book and a cup of tea, for others it is a resilience course with group training together with appropriate nutritional supplements.


Sleep also plays an important role in terms of resilience and calm. Anyone who has ever had to deal with sleep problems knows that this quickly becomes a vicious circle. Insomnia causes stress and taut nerves, psychological problems and stress in turn often prevent us from sleeping.

For healthy sleep, our body requires melatonin, which can be converted from serotonin in our brain. For this synthesis, some micronutrients must be available in sufficient quantities. In general, some behavioural measures can contribute to restful sleep: for example, regular sleep-wake cycles and abstinence from nicotine, caffeine and alcohol. Even soothing rituals before going to bed, such as reading a good book or a warm bath, can put us in the mood for a relaxing night’s sleep.

Seals of Quality