It is normal to have fluctuations in your mood, but sometimes mood swings can affect your school, work and personal relationships. Mood swings are characterized by sudden changes in emotion and behavior. When you experience mood swings, you can feel happy one moment and depressed the next. The exact cause varies, but hormonal changes, chemical imbalances, medications, bipolar disorder, depression and certain medical conditions can trigger mood swings. A variety of vitamins can stabilize your moods and restore your mental and emotional health.
Vitamin B-6
Vitamin B-6, also known as pyridoxine, is a water-soluble vitamin that lowers your risk of premenstrual dysphoric disorder, a severe form of premenstrual syndrome that causes severe mood swings, irritability, anxiety and extreme anger, according to Julia Ross, author of the book "The Diet Cure: The 8-Step Program to Rebalance Your Body Chemistry and End Food Cravings, Weight Problems, and Mood Swings-Now." Vitamin B-6 also supports your mental and emotional health, improves your energy level, relieves premenstrual depression and aids in the production of dopamine, a neurotransmitter that is responsible for controlling your moods. The recommended daily dosage for vitamin B-6 is 1.3 to 1.7 mg for adults. Foods rich in vitamin B-6 include bananas, pork loin, rainbow trout, sunflower seeds, instant oatmeal, chicken breasts, baked potatoes, ready-to-eat cereals, roast beef, walnuts, peanut butter and soybeans.
Vitamin B-12
Vitamin B-12, also known as cobalamin, is a fat-soluble vitamin that regulates your moods, eliminates fatigue, supports your mental and emotional health, relieves premenstrual syndrome symptoms such as mood swings, irritability, depression, anger, anxiety and tearfulness, increases energy and stimulates dopamine production in the body. The recommended daily dosage for vitamin B-12 is 2.4 mcg for adults. Foods rich in vitamin B-12 include mussels, roasted chicken, roasted turkey, Brie cheese, skim milk, beef, salmon, egg, crab and clams.
Vitamin C
Vitamin C is a water-soluble antioxidant that strengthens your immune system and protects your body from harmful free radicals that can trigger mood swings. Vitamin C also supports your mental and emotional health, improves your mood, eliminates sudden mood swings, decreases depression, reduces stress, lowers your risk of developing bipolar disorder and alleviates anxiety. The recommended daily dosage for vitamin C is 1,000 mg for adults. Foods rich in vitamin C include strawberries, cranberries, kiwifruit, tomatoes, broccoli, spinach, kale, turnip greens, pineapples, oranges and grapefruits.
Vitamin D
Vitamin D is a fat-soluble vitamin that lowers your risk of seasonal affective disorder, a condition that causes mood swings and depression in the winter months. Vitamin D also stabilizes neurotransmitter function in your brain, prevents mood swings and regulates your moods. The recommended daily dosage for vitamin D is 15 mcg for adults. Foods rich in vitamin D include pink salmon, tuna, mackerel, fortified cereals, soy milk, cow's milk, fortified orange juice and eggs.
References
- "The Bipolar Workbook: Tools for Controlling Your Mood Swings"; Monica Ramirez Basco; 2005
- "The Diet Cure: The 8-Step Program to Rebalance Your Body Chemistry and End Food Cravings, Weight Problems, and Mood Swings-Now"; Julia Ross; 2000
- "The Complete Guide to Vitamins, Herbs, and Supplements: The Holistic Path to Good Health"; Winifred Conkling; 2006
- "Mood Swings"; Kimber Butler; 2007
- "The Vitamin Book"; Harold M. Silverman; 2009
