Prolonged periods of sadness that can interfere with daily functioning characterize depresssion. Symptoms of depression include despair, feelings of hopelessness and helplessness, fatigue, irritability, mood swings, anxiety and suicidal thoughts. The exact cause of depression varies from person to person, but genetics, brain abnormalities, chronic stress, serious medical conditions, drug and alcohol abuse, and low vitamin levels can contribute to its development and progression. Vitamins can help lower your risk of depression, ease depression symptoms and restore your mental health. Vitamins can be consumed through food or in supplement form. Always consult your physician if you believe you are suffering from depression.
Vitamin B-1
Vitamin B1, also known as thiamine, is a water-soluble vitamin that repairs damaged brain tissue, improves nervous system function, stimulates brain activity, increases energy levels and eliminates depression symptoms such as irritability, fatigue, mood swings and insomnia. The recommended daily dosage for vitamin B-1 is 1.2 mg for men and 1.1 mg for women. Foods rich in vitamin B-1 include lentils, peas, long grain brown rice, whole wheat bread, cantaloupe, milk, eggs, pork, fortified cereals, Brazil nuts and spinach.
Vitamin B-5
Vitamin B-5, also known as pantothenic acid, is a water-soluble vitamin that boosts energy levels, balances hormones, supports a healthy nervous system, reduces physical and mental stress, improves focus and concentration and alleviates depression symptoms such as anxiety, extreme sadness, fatigue and insomnia. The recommended daily dosage for vitamin B-5 is 5 mg for adults. Foods rich in vitamin B-5 include cod, tuna, milk, yogurt, broccoli, lentils, sweet potatoes, lobster, mushrooms and whole wheat bread.
Vitamin B-12
Vitamin B-12, also known as cobalamin, is a water-soluble vitamin that improves brain and nervous system function, regulates hormone levels and eases depression symptoms such as anxiety, irritability, fatigue, paranoia, confusion and mood swings. The recommended daily dosage for vitamin B-12 is 2.4 micrograms for adults. Foods rich in vitamin B-12 include salmon, beef, plain yogurt, white tuna, milk, Swiss cheese, eggs, roasted chicken and ham.
Vitamin D
Vitamin D is a fat-soluble vitamin that regulates mood, supports a healthy nervous system, improves emotional health and lowers your risk of developing seasonal affective disorder -- a type of depression that occurs at the same time each year, usually the winte. The recommended daily dosage of vitamin D is 15 micrograms for adults. Foods rich in vitamin D include salmon, tuna, milk, eggs, Swiss cheese, yogurt and ready-to-eat cereals.
References
- "Depression Free Naturally"; Joan Mathews Larson, Ph.D.; 1999
- "Depression FAQs"; Susan L. Paolucci, M.D., Stephen J. Paolucci, M.D. and Sandra A. Buckley; 2007
- "Depression Sourcebook"; Brian P. Quinn; 2000
- "Vitamins and Minerals Demystified"; Steve Blake; 2007
- "Burgerstein's Handbook of Nutrition: Micronutrients in the Prevention and Therapy of Diseases"; Michael Zimmermann; 2001
