You may not get enough vitamin B12 if you don't watch what you eat, if you eat a vegetarian or vegan diet or if you have a digestive disorder that prevents you from properly absorbing vitamins, according to MayoClinic.com. Evidence suggests that having a vitamin B12 deficiency could boost your chances of having depression and other mental conditions. Fortunately, you may be able to reverse your risk by finding ways to increase your intake.
Research
According to a 2003 Finnish study published in "BMC Psychiatry," 115 patients receiving counseling as treatment for major depression were more likely to have successful treatment outcomes if they had high levels of vitamin B12 in their bodies. Furthermore, a study published in a 2000 issue of "The American Journal of Psychiatry" found that physically disabled elderly women were twice as likely to have severe depression if they had a vitamin B12 deficiency. Further studies have found that up to 30 percent of people hospitalized for depression have a vitamin B12 deficiency, according to the Linus Pauling Institute at Oregon State University.
Potential Links
Scientists have been able to draw some connections between B vitamins and mood. B vitamins help maintain blood cells and nerves through complex biochemical reactions in the brain, according to "Psychology Today." B vitamins also help several of the body's neurotransmitters function properly. One important neurotransmitter affected by B vitamins is dopamine, which helps provide the body's experience of pleasure. Authors of the Finnish study postulated another potential link between vitamin B12 and depression. They suggested that a deficiency in vitamin B12 can build up an amino acid called homocysteine in the blood, an effect that may make depression worse.
Dietary Sources of B12
You should be able to get enough vitamin B12 in your diet simply by including animal products such as fish, poultry, eggs and meat in your diet. Most people need at least 2.4 mcg of vitamin B12 per day, and the average young man gets about 4.5 mcg and the average young woman gets about 3 mcg, according to the Linus Pauling Institute. If you're a vegetarian you can take in about 0.9 mcg of vitamin B12 for each cup of fresh pasteurized milk you consume. If you consume no animal products, many foods -- such as cereal -- are fortified with vitamin B12.
Supplementation
You may need to take extra steps to supplement your diet with vitamin B12 if you know your diet is particularly low in it or if you are at increased risk of malabsorption. For instance, you should take extra steps to consume fortified foods as well as supplemental varieties if you're over age 50, because you're at increased risk of not being able to absorb food-bound vitamin B12. However, talk to your doctor before you start supplementing, as supplements can negatively interact with other health conditions you may have and medications you take, recommends MayoClinic.com. Also get in touch with your doctor before you supplement your diet with vitamin B12 to treat depressive symptoms. You may be a candidate for supplementation if you're depressed and exhibit other symptoms of deficiency, but that will not replace your need for counseling and maybe even antidepressant medications.
References
- "The American Journal of Psychiatry"; Vitamin B12 Deficiency and Depression in Physically Disabled Older Women: Epidemiologic Evidence From the Women's Health and Aging Study; B. Penninx, et al.; May 2000
- "BMC Psychiatry"; High Vitamin B12 Level and Good Treatment Outcome May Be Associated in Major Depressive Disorder; J. Hintikka, et al.; Dec. 2, 2003
- "Psychology Today"; Be Healthy with B12; Willow Lawson; Feb. 1, 2004
- MayoClinic.com: Vitamin B-12 and Depression: Are They Related?; Daniel K. Hall-Flavin, M.D.
- Linus Pauling Institute at Oregon State University; Micronutrient Information Center; Vitamin B12
- "The Wall Street Journal"; Sluggish? Confused? Vitamin B12 May Be Low; Melinda Beck; Jan. 18, 2011
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