Can certain vitamins can help reduce the symptoms of depression? A study by Alison America and Leonard Milling published in the April 2008 "Journal of Behavioral Medicine" found vitamin supplementation no more helpful than placebos for reducing depressive symptoms. However, other recent studies have argued in favor of vitamin supplementation or increased consumption of certain foods rich in specific vitamins to ease the symptoms of depression.
Vitamin B6- Pyridoxine
Supplementation with vitamin B6 or increased intake of this vitamin through diet is recommended by researchers from the University of Washington School of Nursing in the LEVITY, or "Light, Exercise, Vitamin Intervention Therapy," program. Vitamin B6 is important in helping to regulate blood levels of homocysteine, an amino acid. Homocysteine is shown to be excessively high in persons with major depression and other neuropsychiatric disorders, says Jong-Ling Fuh of the National Yang-Ming University School of Medicine in Taipei. To obtain adequate B6 in your diet, eat bananas, enriched cereal, potatoes and chicken.
Vitamin B12
According to Jong-Ling Fuh, vitamin B12 also helps regulate homocysteine levels in the blood. Low levels of the vitamin occur in people with diseases such as Alzheimer's, possibly reflecting a cognitive decline. A vitamin B12 deficiency can also manifest in symptoms of depression. Vitamin B12 is obtainable naturally in animal products such as meat and dairy.
Folate
According to a study published in the "Journal of Clinical Psychiatry" in 2009, the three main forms of folate include folic acid, 5-methyltetrahydrofolate and folinic acid. The authors of the study suggest that 5-methyltetrahydrofolate, available by prescription, is effective in helping to alleviate symptoms of depression. They recommend obtaining folate from several different sources until further research is completed regarding its bioavailability. Enriched grains, pasta and fortified cereals contain folic acid, whereas natural sources of folate come from leafy green vegetables, legumes and fruits, according to the authors.
Vitamin D
In an article published in "Issues in Mental Health Nursing" in 2010, Sue Penckofer and her co-authors state that vitamin D deficiency is common in the United States, particularly in persons with mood disorders. While further research needs to be conducted in clinical populations, they note a link between vitamin D supplementation and improved mood. The authors suggest enhancing vitamin D intake through dietary measures and also by getting outdoors for reasonable sun exposure. Vitamin D occurs in fish, milk, fortified cereals and eggs.
References
- "Journal of Behavioral Medicine"; The Efficacy of Vitamins for Reducing or Preventing Depression Symptoms in Healthy Individuals: Natural Remedy or Placebo?; Alison America, Leonard S. Milling; April 2008
- "Acta Neurologica Taiwanica"; Homocysteine, Cognition and Brain White Matter Hyperintensities; Jong-Ling Fuh; September 2010
- "Issues in Mental Health Nursing"; Vitamin D and Depression: Where is All the Sunshine?; Sue Penckofer, Joanne Kouba, Mary Byrn, Carol Estwing Ferrans; June 2010
- "Holistic Nursing Practice"; Enhancing Women's Mood and Energy: A Research-Based Program for Subthreshold Depression Using Light, Exercise, and Vitamins; Marie-Annette Brown, Ph.D., F.N.P, F.A.A.N, and Jamie L. Shirley, Ph.D., R.N.; November/December 2005
- "Journal of Clinical Psychiatry"; Folate in Depression: Efficacy, Safety, Differences in Formulations, and Clinical Issues; Maurizio Fava and David Mischoulon; Supplement 5 2009
- Office of Dietary Supplements: National Institutes of Health: Dietary Supplement Fact Sheet: Vitamin B6
