Depression is one of the most common mental illnesses around the world. According to the World Health Organization, around 121 million people worldwide are affected by depression. While researchers aren't exactly sure what causes depression, certain vitamin deficiencies are thought to play a role in the development or exacerbation of depressive symptoms in some people.
About Depression
Depression isn't a matter of feeling sad. Depressive disorders cause serious symptoms that affect your well-being and impact your ability to function. Symptoms include feelings of hopelessness, worthlessness, irritability, insomnia, appetite changes, low self-esteem, unexplained aches and pains and, in some cases, suicidal thoughts or behaviors. Although the causes aren't entirely clear, mental-health professionals believe that a combination of social, biological and psychological factors influence depression. Researchers have also identified certain vitamin deficiencies, namely the B vitamins, vitamin C and vitamin D, that can result in depressive symptoms.
Vitamin B Complex
The family of B vitamins is often referred to as vitamin B complex. These vitamins include thiamin, or vitamin B-1; riboflavin, or vitamin B-2; niacin, or vitamin B-3; pantothenic acid, or vitamin B-5; pyridoxine, or vitamin B-6; bitoin, or vitamin B-7; folic acid, or folate or vitamin B-9; and cobalamin, or vitamin B-12. The B vitamins are found in a range of foods, including proteins like meat, fish, dairy products and leafy green vegetables. Although deficiencies in B vitamins are rare, they happen to people who have a poor diet or who suffer from specific illnesses, such as celiac or Crohn's disease. According to Mayo Clinic psychiatrist Daniel K. Hall-Flavin, a lack of vitamin B-12, B-6, folate and other B vitamins can play a part in depression, although their role is not totally clear. Most clinical studies have been conducted on the role of vitamin B-12 and B-6 in depression. A study published in the December 2003 issue of the journal "BMC Psychiatry" showed that increased levels of vitamin B-12 are associated with a more successful outcome of treatment for major depression, although further studies are needed to support this finding. Another study, published in 2004 in the journal "Psychotherapy and Psychosomatics," showed that low levels of vitamin B-6 may cause depression, although more research is required to support this study.
Vitamin C
Vitamin C is a necessary nutrient for proper immune system functioning and for growth and repair of your bodily tissues. Vitamin C is found in dietary sources such as broccoli, kale, citrus fruits and cauliflower. According to Dr. Hugh D. Riordan in an article for Orthomolecular.org, low levels of vitamin C may be associated with depressive symptoms. However, studies regarding the effects of vitamin C on depression are limited, and more research is needed to evaluate its benefits for mental-health disorders. A literature review published in 2003 in the "Nutrition Journal" says that low levels of ascorbic acid, a form of vitamin C, are associated with a number of health conditions, including depression. A study performed on laboratory rats to evaluate the effectiveness of venlafaxine, an oral antidepressant, published in 2007 in the journal "Neurochemical Research" showed that depression-induced rats had lower levels of vitamin C in their brains. Anecdotal evidence suggests that vitamin C supplementation may benefit those suffering from depression, although studies are needed to support this claim.
Vitamin D
Vitamin D, also known as the "sunlight vitamin" because it is produced by your skin in response to sunlight, plays an important role in mental health. Vitamin D is obtained from dietary sources such as sardines and oily fish, fortified breakfast cereals, milk and eggs. Several studies have suggested that low levels of vitamin D contribute to the development of depressive disorders. One study, published in the December 2006 issue of the "American Journal of Geriatric Psychiatry," showed that low levels of vitamin D were associated with lowered mood and decreased cognitive performance in older adults. Another study, published in 1999 in the "Journal of Nutrition, Health and Aging," showed that vitamin D supplementation had a beneficial effect on study participants suffering from seasonal affective disorder, a type of major depressive disorder. Further studies are needed to determine the effects of vitamin D supplementation and deficiency on other types of depressive disorders.
Considerations
Vitamin deficiencies may play a role in depression and the development of depressive symptoms. However, vitamins are not a cure for depression and should not be used in place of conventional medical treatment. If you think you are suffering from depression, consult your doctor. Depression can become worse if not properly treated.
References
- World Health Organization: Depression
- Mayo Clinic: Vitamin B-12 and Depression: Are They Related?
- "BMC Psychiatry"; High Vitamin B12 Level...; J. Hintikka et al.; December 2003
- "Psychotherapy and Psychosomatics"; Vitamin B6 Level is Associated with Symptoms of Depression; A. Hvas et al.; 2004
- "Nutrition Journal"; Vitamin C in Human Health...; K. Naidu; 2003
- "Neurochemical Research"; Venlafaxine Modulates Depression-Induced Oxidative Stress in Brain and Medulla of Rat; I. Eren et al.; 2007
