Getting your daily requirements of vitamins and minerals is essential to overall health and proper brain function. Certain vitamins play a pivotal role in the prevention or alleviation of stress by producing a calming effect on the body. Other vitamins give you more energy to combat depression. Vitamins are best digested as part of a healthy diet, but can be taken in capsule form as well.
Thiamine
Thiamine is also known as vitamin B1 and is necessary for the metabolism of carbohydrates and amino acids into energy. This energy boost can help lessen depression symptoms. Thiamine is found in milk, pork and legumes. It can also be taken in the form of a pill. You don't have to take thiamine only if you're deficient, as even healthy people experience a boost in well-being and energy from taking an extra 50 mg daily.
Pantothenic Acid
Pantothenic acid, also known as vitamin B5, increases energy and lifts your mood. Other benefits include alertness and increased concentration. It is naturally found in eggs and fresh vegetables. If these are lacking from your diet, Dr. Ray Sahelian recommends taking up to 100 mg a day in capsule form, although he warns that anything more than 250 mg can lead to overstimulation and loss of sleep.
Vitamin C
Vitamin C has been shown to curb the body's response to stress if taken in large doses. In a report to the American Chemical Society, Dr. Samuel Campbell of the University of Alabama presented the results of a study in which vitamin C was given to rats under duress. By supplementing their diets with vitamin C, the rats produced less stress hormones in their blood. Fruits are a great source of vitamin C, especially citrus fruits such as oranges and limes.
Niacin
Niacin is another one of the essential B vitamins known as Vitamin B3. One of it's many functions is to turn the amino acid tyrosine into dopamine, an important brain chemical that supports increased mood and energy. Sahelian says his clients experience an increase in their spirits when they take 2.5mg a day. Niacin is found in copious amounts in meat, poultry and fish. Vegetarians should consider supplementing their diet with a capsule form of niacin because it's found only in trace amounts in fruits and vegetables.
References
- "Mind Boosters"; Ray Sahelian; 2000
- "Science Daily": Scientists say Vitamin C may alleviate stress; August 1999
