Although everybody feels sad and down sometimes, true clinical depression is a mood disorder in which feelings of sadness, loss, anger, or frustration interfere with everyday life for an extended period of time, according to the University of Maryland Medical Center (UMMC) website. While there are numerous causes of depression, including family history as well as a difficult life experience or medications, deficiencies of certain nutrients in your diet can also cause depression. However, if you are experiencing depression, do not try to treat it on your own. Consult with a physician or mental health expert for help.
Vitamin B-12 Deficiency
A vitamin B-12 deficiency can cause depression, according to a 2003 study in "American Family Physician" by Robert C. Oh and David L. Brown. Vitamin B-12 can stay in your body for up to 5 years, yet certain populations are more likely to develop this deficiency. This includes seniors who are not eating correctly, vegans and alcoholics. 2 micrograms of B-12 is the recommended daily allowance of this vitamin; meat and dairy products are the main sources of vitamin B-12 in the diet.
Omega-3 Fatty Acids Deficiency
Omega-3 fatty acids have a major effect on your brain; a deficiency might be a cause of depression, according to the UMMC website. However, the UMMC also notes that there is no conclusive evidence that taking omega-3 fatty acids will help depression, as some research has concluded it can help along with antidepressants, while others studies were inconclusive. Fish oil capsules are the supplement form of omega-3 fatty acids, or you can obtain them through your diet in foods such as seafood and nut oils. The UMMC states that you should not take more than 3 g per day in capsule form without a doctor.
Folate Deficiency
Folate works together with vitamin B-12 and a deficiency of this vitamin can cause depression as well. Not enough folate in the diet can also cause antidepressants to work improperly in those with a deficiency, and conversely taking folate can increase the effectiveness of antidepressants, notes a 2005 study by A. Coppen and C. Bolander-Gouaille in the "Journal of Psychopharmacology." This study recommends 800 micrograms for those with a deficiency. Folate is found in citrus fruit, beans, poultry, pork, wheat bran, shellfish and other foods, according to MedlinePlus. In supplement form, it is called folic acid.
References
- University of Maryland Medical Center: Depression - Overview
- "American Family Physician"; Vitamin B12 Deficiency; Robert C. Oh and David L. Brown; March 1, 2003
- University of Maryland Medical Center: Omega-3 Fatty Acids
- PubMed.gov: Treatment of depression: time to consider folic acid and vitamin B12; A. Coppen and C. Bolander-Gouaille; January 2005
- MedlinePlus: Folic Acid in Diet
