Vitamin Supplements for Depression
Numerous studies have shown that vitamin and mineral deficiencies can be a cause for depression. Patients have shown remarkable improvement when these deficiencies are corrected. Vitamins and minerals are taken along with amino acid supplements. Vitamin and mineral supplements are highly helpful when taken along with other medications.
Vitamin B1: Deficiency in Vitamin B1, also referred as thiamine, can result in mental depression, anxiety and irritability. The vitamin stimulates brain and is very helpful to the nervous system. The vitamin is present in dried beans, pork and in whole and enriched grains.
Vitamin B2: Vitamin B2, also known as riboflavin, helps the body to metabolize amino acids and fats. Deficiency in it can cause symptoms of depression. Major source of Vitamin B2 are green leafy vegetables.
Vitamin B3: Vitamin B3, also referred as niacin, improves the circulation of blood and maintains the nervous system. Deficiency of this vitamin is known to cause symptoms of depression and anxiety. Dried beans, whole and enriched grains, fist, nuts and poultry products are a major source of Vitamin B3.
Vitamin B5: Vitamin B5 is helpful in dealing with mental stresses. The deficiency of the vitamin results in mental depression and irritability. Whole grains are a major source of Vitamin B5.
Vitamin B6: Vitamin B6, also referred as pyridoxine, is an important cofactor for enzymes to convert certain essential amino acids to biogenic amines involved in neurotransmission. Deficiency in this vitamin can therefore be a reason for depression. Deficiency of Vitamin B6 also results in nervousness and irritability. Whole grains, fish, and poultry are important source of Vitamin B6.
Vitamin B12: Deficiency in Vitamin B12 can lead to depression. Several studies have shown that patients who were supplemented with Vitamin B12 showed remarkable improvement in depression. Slight deficiency of the vitamin is known to cause symptoms of depression. Fish, poultry and dairy products are excellent source of Vitamin B12.
Vitamin C: Vitamin C is an important cofactor for converting amino acids to biogenic amines. This vitamin is highly helpful for those patients whose depression is the result of low levels of serotonin. Vegetables, fresh fruits and citrus fruits are important source of Vitamin C.
Inositol: Inositol is an important Vitamin B. It influences the activity of neurotransmitters like serotonin. Patients suffering from depression have low levels of inositol. Brocoli and spinach are good source of the vitamin.
Folic Acid: Folic Acid is a B vitamin and is essential for cell growth and reproduction. Patients suffering from depressive illness are found to have low levels of folic acid. Low levels of folic acid in women are attributed to the use of oral contraceptives. The prolonged use of certain medications also results in low levels of folic acid. Broccoli, spinach, pinto beans and asparagus are good source of folic acid.
The amount of vitamin supplement to be taken varies from patient to patient. It is wise to take the advice of a therapist regarding the dosage of the supplement. Certain vitamin supplements must be taken along with amino acid supplements.
D, L-phenylalanine: Supplements of phenylalanine is highly helpful in reducing severe forms of depression. The amino acid is metabolized to phenylethylamine (PEA). PEA normally occurs in the brain and is associated with mood. Deficiency of PEA is seen as cause for depression. D-phenylalanine is not widely available and to produce the supplement a mixture of D-phenylalanine and L-phenylalanine is used. The amino acid has the effect of an antidepressant drug and is taken along with vitamin B6.
L-Tryptophan: Supplements of amino acid L-Tryptophan improves the levels of serotonin and melatonin. There are two opinions regarding the use of this amino acid in the treatment for depression. It is used along with vitamin B6 and vitamin B3. 5-HTP is considered to be equally effective as L-Tryptophan.
Gamma Aminobutyric Acid: It is an amino acid found in the central nervous system and it acts as an inhibitory neurotransmitter. Depressed people are found to have low levels of this amino acid.
Black beans, soybeans, eggs, skimmed milk, cheese, tofu and yoghurt are important sources of amino acids. Numerous amino acid supplements are also available. Amino acid supplements should be followed by a vitamin supplement. The advice of a therapist should be taken regarding the dosage of the amino acid supplement and the following vitamin supplement.
