Depression is an illness that can ruin your life if you don't get the help you need. Depression is not the same as being sad or discouraged, but is a diagnosed illness that is overwhelming and affects all aspects of your life. Depression can make you feel like performing normal activities is simply impossible. However, help is available, both from your health care provider and from vitamins that you can take to help alleviate your symptoms. Discuss any changes to your diet or supplementation with your healthcare provider first to ensure that it does not interfere with any medications or underlying medical conditions.
Vitamin B
The list of B vitamins comprises 10 different varieties. Doctors at MayoClinic understand there is a relationship between vitamin B12 and depression. Both B12 and folate play a role in the production of neurotransmitters that are important to the regulation of mood and other brain functions. In a study published in the "American Journal of Clinical Nutrition" in 2010, lead researcher Dr. Laurie Barclay reported that high total dietary intake of vitamins B6 and B12 was protective against depression in older adults who lived in their communities and not in residential facilities.
Vitamin C
Vitamin C is found in citrus fruits, peppers, strawberries, mustard greens, kale and Brussels sprouts. When your diet fails to supply you with the vitamin C you need, MotherNature.com asserts that you will suffer both physical and mental repercussions. If taking vitamin C supplementation, Dr. Bloomfield at MotherNature.com recommends taking them in the morning or with lunch because some people have difficulty falling asleep when they are taken later in the day. Dr. Hugh Riordan, director for the Center For Improvement of Human Functioning, councils his patients that one of the most common effects of inadequate vitamin C is depression.
Zinc
Almost 10 percent of all American adults will experience some form of depression in their lifetime, according to the Bastyr Center for Natural Health at Bastyr University. In a study they report published in the "Polish Journal of Pharmacology," researchers found that individuals who were taking antidepressant medications and zinc supplementation had a better response than those taking only the antidepressant medication. Low levels of zinc, an essential nutrient, have been tied to major depressive disorders.
Omega-3 Fatty Acids
Omega-3 fatty acids are considered essential because they are necessary for functioning of the human body but cannot be made in the body but must be eaten through foods or supplementation. Omega-3 fatty acids are found in fatty fish, such as salmon, tuna, mackerel or halibut and some plants and nut oils. Omega-3 fatty acids can help to reduce inflammation and are highly concentrated in the brain, according to the University of Maryland Medical Center. Symptoms of omega-3 deficiency include mood swings and depression.
References
- MayoClinic: What is the Relationship Between Vitamin B12 and Depression
- American Journal of Clinical Nutrition; "Vitamins B6 and B12 May Protect Against Depression in Older Adults; Laurie Barclay MD; July 2010
- MotherNature.com: Dispelling the Darkness
- Dr. Hugh Riordan: Overcoming Depression
- Bastyr Center for Natural Health: Zinc Enhances Antidepressant Therapy
- University of Maryland Medical Center: Omega-3 Fatty Acids
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