Clinical depression is a debilitating mood disorder that can cause exaggerated feelings of grief, sorrow, lack of motivation, insomnia, weight gain or loss, withdrawal, and feelings of self-loathing or helplessness. In extreme cases, depression may lead to thoughts of suicide. Although supplementing your intake of certain vitamins may help with some of the symptoms, depression is a serious illness, and all treatment and supplementation should be conducted under the care of a qualified medical professional.
Diet and Depression
Adequate nutrition is essential to overall physical and emotional health. Many illnesses and nutritional deficiencies may cause feelings of anxiety, depression or fatigue. Combined with regular exercise, a diet rich in whole grains, fresh fruits and vegetables, and lean protein can help restore a sense of well-being. Maintain your blood sugar level to avoid mood swings by eating six small meals a day instead of three large ones. An article in the November 2004 issue of "Lipids in Health and Disease" reports that omega-3 fatty acids may also help in some cases of depression. Although studies have focused on fish oil supplementation, fish like salmon and mackerel contain large amounts of omega-3s and would be a good addition to your diet.
B Vitamins
A deficiency of B vitamins, especially B-6, B-12 and folate, can cause symptoms of depression. Vitamin B-6 assists in the production of neurotransmitters and the hormones serotonin and norepinephrine, which affect mood. Folate works with B-6 and B-12 to help ensure the functioning of dopamine, the hormone related to pleasure. B-6 and B-12 vitamin deficiencies are relatively rare among healthy adults, but vegans, the elderly and those with anemia may be deficient. Since folate is not stored in the body, you must maintain adequate levels by eating folate-rich foods or supplementing. A Finnish study published in the 2003 issue of "BMC Psychiatry" concluded that vitamin B-12 supplementation seems to be an effective treatment of depression in adults.
Vitamin D
Vitamin D may also be associated with mental health. In the Heath Matters blog for "Psychology Today," Robert J. Hedaya, M.D., describes two especially promising studies. One followed 33,000 Swedish women with mental illness and found that increased vitamin D intake corresponded to a decrease in psychotic symptoms. The other studied older adults and discovered a correlation between vitamin D deficiency and mood disorders, cognitive impairment and depression. Vitamin D is present in oily fish like mackerel and salmon, and time spent in the sun will help your body produce it. Additionally, vitamin D helps the body absorb calcium, an essential mineral for the bones, brain and central nervous system.
Dosage
A balanced diet is the best and most efficient way to absorb these key vitamins. The Institute of Medicine's recommended intake for adults of vitamin B-6 is 1.3 mg a day; B-12 is 2.4 mcg; folate, 400 mcg; and vitamin D, 15 mcg. These recommendations may change based on your age and health, so ask your doctor about the right dose for you. Any treatment plan for depression should be conducted under the supervision of a medical professional.
References
- PubMed Health; Major Depression; 2010
- "Psychology Today"; Nutrition and Depression; Robert J. Hedaya, M.D.; November 2010
- "Lipids in Health and Disease"; Omega-3 Fatty Acids and Major Depression; Alan C. Logan; November 2004
- University of Maryland Medical Center: Vitamin B6 (Pyroxidine)
- University of Maryland Medical Center: Vitamin B12 (Cobalamin)
- "BMC Psychiatry"; High Vitamin B12 and Good Treatment Outcome May Be Associated in Major Depressive Disorder; Jukka Hintikka, et al.; 2003
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