Vitamin deficiencies can play an integral part in energy production, brain function and mood dysregulation. Supplementing vitamins can replace those that are lacking in the diet or result in deficiency due to malabsorption by the body. Many proponents of vitamin supplementation or mega-dosing believe that significant amounts should be added to a healthy diet for optimum energy and brain function, not everyone will benefit. The real benefits, as remarked in a statement of testimony by the U.S. Department of Health and Human Services for vitamin B12, comes from finding a deficiency of the vitamin and filling it through diet or supplementation. As always, it is imperative to consult with a licensed health professional before self-medicating for any condition.
Vitamin B-12 for Energy
Vitamin B12 is an essential nutrient required for energy production, blood oxygenation and for keeping the central nervous system functioning optimally. Individuals that suffer from weakness and a lack of energy could be experiencing a B12 deficiency. In many cases, this is evident with co-occurring pernicious anemia. The B vitamins as a complex whole, according to "Psychology Today," help the brain and body function, locate fuel for energy metabolism, and help to improve poor mental state by increasing the production of neurotransmitters that regulate moods, important messaging processes and memory functions.
Omega-3s for Depression
Omega 3 fatty acids have numerous documented benefits. Deficiencies of omega 3 show symptoms of fatigue, inflammation, poor memory, mood swings and depression. For example, the University of Maryland Medical Center posits that accompanying chronic health conditions can cause and contribute to depression. Those with better overall brain function, coordination, memory performance and decreased inflammation often alter their diet to include higher intakes of omega 3s from eating fish, such as mackerel, tuna and salmon. If eating fish at least twice per week seems unappealing, supplementing omega 3s can still lead to a major improvement.
Magnesium for Anxiety
Individuals that suffer from anxiety may also have a magnesium deficiency. Generally, symptoms of anxiety are the same with those that are deficient exhibiting signs of agitation, anxious moods, sleep disturbance, irritability, nausea and vomiting, mental confusion, hyperventilation and abnormal heart rhythms. The University of Maryland Medical Center suggests that magnesium can be obtained naturally through diet changes to include higher intakes of whole grains, nuts and green leafy vegetables. However, should the diet remain insufficient to meet daily recommended allowances of magnesium, a supplement may be required. Those with heart and kidney conditions should consult with their physicians before taking magnesium. Magnesium can drastically improve anxiety and accompanying symptoms related to deficiency. However, this supplement should not be taken in larger doses than recommended on the label or otherwise suggested by their physician.
