Most women don't have significant difficulties with mood as their menstrual periods end, but some do. If you have extended problems with hot flushes, have struggled with depression in the past, or if you have a history of mood disturbances associated with your menstrual period, then you may be at an increased risk for depression during your menopausal transition. Getting sufficient amounts of certain vitamins may help you successfully stave off depression.
Vitamin B6
Dr. Christiane Northrup, author of "The Wisdom of Menopause" recommends taking 50 to 500 mg of vitamin B6, or pyridoxine, each day and notes that a deficit of vitamin B6 is associated with depression. Dr. Northrup explains that lower levels of vitamin B6 result in lower levels of serotonin, which is a chemical produced by the body and associated with mood.
Vitamin E
If you struggle with depression it is important to make sure that you get enough vitamin E; depression is a symptom of deficient levels of vitamin E. In "The Nutrition Desk Reference," Robert Garrison Jr. and Elizabeth Somer note that the recommend daily allowance of vitamin E for adult women is 8 mg, or 12 IUs.
Vitamin B9
A low level of vitamin B9, or folic acid, has been linked to depression. According to Dr. Robert A. Schulman, author of "Solve it With Supplements," over 33 percent of those who are depressed have a deficiency of folic acid. If you have insufficient levels of folic acid this insufficiency can negatively impact the efficacy of antidepressant medication. Dr. Northrup advises taking between 400 and 1,000 mcg of folic acid each day.
Vitamin B-12
According to Garrison and Somer, even moderate deficits in vitamin B-12, or cobalamin, will cause depression. Vegans and vegetarians are at an increased risk for a vitamin B-12 deficiency because the best sources of vitamin B-12 tend to be fish, meat or dairy products. Brewer's yeast is one notable exception. Dr. Northrup recommends 20 mcg of vitamin B-12 per day.
Vitamin C
Vitamin C, or ascorbic acid, can also impact your mental outlook. Vitamin C deficiency is linked to depression and vitamin C supplementation can enhance your mood, according to Dr. Northrup, who advises taking a daily dose of 1,000 mg of vitamin C.
Vitamin B2
Extremely low levels of vitamin B2, or riboflavin, can result in depression. Authors Garrison and Somer note that one out of every four people who are depressed lack adequate amounts of vitamin B2.
References
- "The All-Natural Menopause Diet"; Theresa Cheung and Dr. Adam Balen; 2008
- "The Wisdom of Menopause: Creating Physical and Emotional Health During the Change"; Christiane Northrup, M.D.; 2006
- "Menopause Matters"; Julia Schlam Edelman, M.D., F.A.C.O.G.; 2010
- "The Nutrition Desk Reference"; Robert Garrison, Jr., M.A., R.Ph. and Elizabeth Sommer, M.A., R.D.; 1995
- "Our Bodies, Ourselves: Menopause"; The Boston Women's Health Collective; 2006
- MayoClinic.com: Selective serotonin reuptake inhibitors (SSRIs)
