Depression is considered an ongoing state of sadness that lasts at least two weeks. Many life circumstances cause periods of unhappiness, but these generally resolve on their own. Outside of external circumstances such as death of a lived one, depression is linked to vitamin and nutrient deficiencies. Certain vitamins and nutrients are crucial to the production of mood-balancing chemicals.
Vitamin D
When thinking of vitamin D, milk and eggs probably come to mind first, but sun exposure is the major source of vitamin D for most humans. Very few foods contain vitamin D naturally. Decreased sun exposure during winter is linked to depressive episodes, known as seasonal-affective disorder. According to "The American Journal of Clinical Nutrition," vitamin D deficiency is associated with depression.
B12 and Folate
Vitamin B12 is one of a group of B vitamins and is necessary for production of healthy red blood cells that carry oxygen throughout the body. It also assists the thyroid in making hormones involved in energy production, mood regulation and metabolism. A 2005 study published in the "Journal of Psychopharmacology" concluded that B12 and or folate deficiency can manifest as depression and other psychiatric conditions like mania and psychosis.
Tyrosine
L-Tyrosine is used by the thyroid in combination with iodine to create two primary hormones, triiodothyronine, called T3, and thyroxine, called T4. These hormones are involved in several body functions, like regulating metabolism, mood and energy levels. Low tyrosine levels are indicated in hypothyroidism and hypothyroidism is linked to depression.
Omega-3 Fatty Acids
Omega-3 fatty acid deficiency is linked to depression. Omega-3 fatty acids are found mainly in fish like salmon, tuna, mackerel and sardines, and are important to brain function and a source of fuel. According to PsychEducation.org, a 1999 double-blind study concluded that supplementing omega-3 fatty acids increased mood stability.
References
- "The American Journal of Clinical Nutrition"; Vitamin D Deficiency: A Worldwide Problem with Health Consequences; Michael F Holick; April 2008
- Hormone.org: Hypothyroidism
- PsychEducation.org: Omega-3 Fatty Acids (including Fish Oil)
- "Journal of Psychopharmacology"; Treatment of depression: Time to Consider Folic Acid and Vitamin B12; A. Coppen; January 2005
