Depression is a medical condition that affects both your body and mind. Symptoms include feelings of sadness, appetite gain or loss, fatigue, body aches, and appetite loss or gain. Anxiety occurs as a normal response to everyday life stresses. However, anxiety can become severe and disrupt your daily functioning. Symptoms include muscle tension, stomach upset, headache, sweating, restlessness, and difficulty concentrating. Consuming a well-balanced diet that is rich in certain vitamins may help relieve and control symptoms of either depression or anxiety. Consult a doctor before taking supplements, and never replace other forms of treatment with vitamin supplements.
Vitamin B12 For Depression
Depression may be related to a deficiency in vitamin B12 because this vitamin helps your body make brain chemicals that regulate your mood. Evidence is not clear and more studies are required to establish a clear benefit of this vitamin for depression. Vitamin B12 can be obtained from foods, such as poultry, eggs, meat, fish, and dairy. If you do not consume animal products, you may require a supplement. You can also find this vitamin in fortified foods, such as whole-grain breads and cereals. Adult males and females should consume 2.4mcg of vitamin B12 per day.
Vitamin B6 For Depression
Vitamin B6 may also protect you from depression. Vitmain B6 helps your body make a brain chemical, called serotonin, which helps regulate your mood. If you become deficient in this vitamin, you may experience depression, irritability, and confusion. According to the Linus Pauling Institute, the recommended daily intake for this vitamin is 1.3mg in adults. You can find this vitamin in a supplement or in foods such as chicken, turkey, salmon, bananas, hazelnuts, potatoes, and fortified whole-grain breads and cereals.
Vitamin B1 For Anxiety
Thiamine, or vitamin B1, may be effective for treating anxiety. If you are deficient in this vitamin, you may experience fatigue, irritability, and nervousness, all symptoms of stress and anxiety. Adult males should consume 1.2mg of vitamin B1 per day, while adult females should consume 1.1mg. Good sources include a supplement, or pork, organ meats, legumes, blackstrap molasses, and brewer's yeast.
Folate & Vitamin B12 For Anxiety
Vitamin B12, along with folate, may help relieve anxiety. These B vitamins work to help your body absorb a substance called S-adenosylmethionine, or SAMe. SAMe is made in your body and helps form and break down dopamine, melatonin, and serotonin, mood-regulating chemicals in your brain. If you are low in vitamin B12 or folate, you may be low in SAMe, because these vitamins help your body absorb SAMe. This can lead to a lower level of mood-regulating brain chemicals and raise your risk of feeling anxiety and stress. Vitamin B12 can be found in animal proteins and fortified grains. Folate can be found in beans, legumes, nuts, seeds, green leafy vegetables, and fortified grains.
