Depression is a serious medical illness that can disrupt your body and mind. It's experienced as a loss of motivation, a feeling of sadness, appetite loss or gain, sleep disturbances, body aches, and fatigue. Specific vitamins may be helpful in preventing or combating depression and its symptoms. But research is inconclusive about the effects of these vitamins on depression. Consult your doctor before using any vitamins to fight depression.
Vitamin D
Vitamin D has been indicated as a potential aid in the treatment and prevention of seasonal affective disorder. SAD is a type of depression that occurs in the dark months of the year, when your sunlight exposure is low. You can naturally obtain vitamin D from the sun. Research isn't conclusive and more is needed to fully determine the benefits of vitamin D. However, according to MayoClinic.com, research has suggested that vitamin D may be more helpful than light treatments with treating SAD. To boost your intake of vitamin D, consume a supplement or obtain it in foods. Good dietary sources include salmon, sardines, herring, and fortified products, including breads and cereals, and fruit juices.
Vitamin B12
Vitamin B12 deficiencies may be related to depression because it aids in the production of mood-regulating brain chemicals. But evidence of this is unclear and more research is needed. You can find this vitamin as a supplement or in foods. Good sources are animal proteins such as dairy products, poultry, fish, meat, and fish. If you don't eat animal-based products, you can take a supplement. Some foods are now fortified with vitamin B12, including breads and cereals.
Folate
Folic acid, or folate, is a B vitamin associated with depression onset. Folate helps your body produce brain chemicals that aid in mood regulation. To help combat depression, it may be helpful to consume adequate levels of folate, according to MedlinePlus, the National Institutes of Health's website. The recommended daily intake for this vitamin is 400 mg in adults. Dietary sources of this vitamin include beef, beans, yeast, green leafy vegetables, and fortified grain products.
Vitamin B6
Vitamin B6 is another important B vitamin that plays a role in protecting you from depression. This vitamin functions to help in the creation of red blood cells and to ensure healthy functioning of your nervous system. Vitamin B6 helps your body produce serotonin, a brain chemical that aids in the regulation of your mood. Symptoms of a vitamin B6 deficiency include confusion, irritability, and depression. The recommended daily intake for this vitamin in adults is 1.3 mg. To boost your intake of this vitamin naturally, you can eat vitamin B6-rich foods such as chicken, turkey, salmon, bananas, potatoes, hazelnuts, and fortified grain products.
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