Endorphins are often called the "feel good" chemicals in the brain. They're one of the three generalized classes of opiates. By acting on the nervous system, endorphins reduce pain and promote happiness. Endorphin-boosting vitamins can help improve your mood and ward off depression. Talk to your doctor before using vitamins.
B Vitamins
Certain B vitamins might offer protection against depression. Vitamin B-3, which exists in foods such as fortified cereals, poultry, beans and seeds, plays a role in the production of tryptophan -- an amino acid that helps produce mood-enhancing chemicals in the brain. Other beneficial B vitamins include folate and vitamin B-12, which might help reduce premenstrual depression when coupled with calcium supplements, according to the "New York Times."
Vitamin C
Vitamin C, ascorbic acid, is an antioxidant vitamin that helps increase serotonin production. It's widely consumed during cold and flu season to fend off illness by increasing immunity and fighting cell-damaging free radicals. This same protective action also works in the brain to guard against depression.
Vitamin D
Vitamin D, the sunlight vitamin, is essential to your physical and emotional health. By aiding in calcium absorption, vitamin D helps keep bones healthy and strong. People who get their recommended daily doses of vitamin D -- 400 to 800 IU -- also experience less pain, a result of increased endorphins. Increasing your sun exposure might do the trick, as a mere 15 minutes in the sun provides all the vitamin D you need daily. Remember to protect yourself from harmful UV rays.
Considerations
Consuming vitamins is just one of the many ways to boost your endorphins and to naturally reduce depression. Exercise, meditation and stress-reduction techniques are other options to consider. You might also schedule some time to watch your favorite funny television programs, as merely anticipating laughter increases beta-endorphins by 27 percent, according to Lee S. Berk of Loma Linda University.
References
- "Medicine and Science in Sports and Exercise" Endorphins: What Are They? How are They Measured? What is Their Role in Exercise?; Grossman A, et al.; February 1985
- "New York Times"; Depression Overview: Lifestyle Changes
- "American Psychology Society" Just the Expectation of a Mirthful Laughter Experience Boosts Endorphins 27 Percent, HGH 87 Percent; April 2006
- Spine-Health; 14 Natural Pain Relievers; August 2007
- Stanford University: Eating to Manage Stress
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