Serotonin is a neurotransmitter in the brain directly linked to mood and well-being. People with depression or an anxiety disorder typically have low levels of serotonin in the extra-cellular areas of the brain. Though doctors often prescribe medications for anxiety and depression, certain vitamins can also help treat an imbalance in serotonin levels.
Selective Serotonin Reuptake Inhibitors
Doctors commonly prescribe selective serotonin reuptake inhibitors, or SSRIs, to treat low levels of serotonin that give rise to depression or anxiety. SSRIs block the serotonin transporter that carries serotonin back into the cells. Inside the cells, serotonin is inactive. By blocking the reuptake of serotonin, SSRIs increase the amount of serotonin available for binding to and activating neurons.
Vitamin B
The brain's serotonin levels are extremely sensitive to vitamin B deficiencies. Even a small deficiency of the B vitamins, particularly vitamins B6, B9 and B12, can affect serotonin levels and give rise to anxiety, stress and depression. To ensure a proper intake of vitamin B, choose foods with a high vitamin B content. These include meat, poultry, fish, eggs, green leafy vegetables, brown rice, legumes, corn, nuts, seeds and nutritional yeast.
Vitamins B6, B9 and B12
Besides having a direct effect on the brain's serotonin levels, pyridoxine, or vitamin B6, reduces the levels of the toxic chemical homocysteine. Reducing the blood levels of this chemical may have an additional improvement on mood. B6 also has an activating effect on the brain's GABA system. GABA is the main anti-excitatory neurotransmitter. Stimulating this system could offset symptoms of anxiety. Like vitamin B6, folic acid, or vitamin B9, may help reduce the neurotoxic effects of homocysteine. Vitamin B12, or cobalamin, helps correct an imbalance in serotonin levels by facilitating the synthesis of serotonin and helping the brain generate new neurons.
Chemicals That Boost B6's Mood-Raising Function
Though vitamin B can help correct a serotonin imbalance and improve moods, it cannot do so when there is a deficiency of essential fatty acids or essential amino acids. The brain synthesizes serotonin from the essential amino acid tryptophan. When the levels of tryptophan are too low, serotonin levels drop. The proper function of serotonin depends on sufficient levels of essential fatty acids, such as omega-3. Good sources of tryptophan include fish, tofu, turkey, chickpeas, whey protein, flax seeds, flax oil, sunflower seeds and buckwheat. Omega-3 fatty acid can be found in eggs, salmon, tuna, herring, sardines and flax oil.
References
- "Journal of Psychiatry and Neurosciece"; How to Increase Serotonin in the Human Brain Without Drugs; Simon N. Young; November 2007
- "Psychology Today"; Vitamins: Busy B's; Hara Estroff Marano; July 26, 2004
- "ScienceDaily"; Why Serotonin Can Cause Depression and Anxiety; February 4, 2008
- Christian Broadcasting Network: Omega 3 Fish Oils and Diet Help Alleviate Depression
- National Center for Health and Wellness: Social Anxiety -- B Vitamins
