Depression is a serious health condition that interferes with relationships, personal well-being, work and many other aspects of life. Stress management, talk therapy, antidepressants and exercise are common treatments that minimize the symptoms of depression. Don't overlook treating a less common cause of depression: A deficiency of the vitamin B6 can cause and/or increase feelings of depression.
Depression
Depression is an illness that affects a person's psychological and physical well-being. According to the National Institutes of Health, one in 10 Americans suffers from depression. Irritability, fatigue, back pain, headaches, sadness and feelings of hopelessness are symptoms of depression. Genetics, transitional periods in life (a move or the death of a loved one) and changes in hormones and brain chemicals (neurotransmitters) contribute to depression.
Vitamin B6 Deficiency & Depression
Vitamin B6 is a water-soluble vitamin that plays an essential role in the creation of serotonin, norepinephrine and dopamine, three brain neurotransmitters that are responsible for mood and pleasure. A deficiency in B6 disrupts neurotransmitter formation and functioning, leading to drops in the chemicals that regulate mood. Low serotonin levels, resulting from a deficiency, may cause depression. No scientific evidence or research demonstrates that eating more than the daily recommendation of B6 or taking a vitamin B6 supplement treats depression, however. If depression is caused by a B6 deficiency, meeting daily needs of B6 (through food and/or a supplement if the diet is inadequate) will alleviate symptoms of depression.
Sources of Vitamin B6 & Recommended Daily Intake
The body cannot synthesize vitamin B6 and must obtain it from food sources. Men and women between the ages of 19 and 50 should consume 1.3 mg of B6 daily. Men over the age of 51 need 1.7 mg, while women of the same age need 1.5 mg of B6. Sources of B6 include potatoes (0.70 mg per serving), half of a chicken breast (0.52 mg), bananas (0.68 mg per banana), a half cup of spinach (0.14 mg) and 1 ounce of walnuts (0.15 mg). Salmon, tuna and fortified cereals are additional sources of vitamin B6.
Who Is at Risk?
Certain medical conditions place people at risk for a vitamin B6 deficiency. Persons with cirrhosis, hyperthyroidism, alcoholism and malabsorption syndrome should contact their doctor about a possible dietary deficiency and its potential role in causing and prolonging depression. A low-quality diet and improper nutrition contribute to B6 deficiencies.
Vitamin B6 Supplements
According to the National Institutes of Health, vitamin B6 deficiencies are rare in the United States. Daily dietary needs for the vitamin are typically met within a healthy diet. Persons suffering with alcoholism may need a supplement, as alcoholism impairs metabolism of B6. Elderly persons who consume minimal amounts and limited types of food may benefit from a B6 supplement if their diet does not provide the necessary daily amount of B6. Theophylline, a drug that treats asthma, depletes some of the body's storage of B6. Children taking theophylline should consult with their doctor about the possible benefits of a B6 supplement.
