Low levels of B-12 and other B vitamins such as vitamin B-6 and folate may be linked to depression. Low levels of a vitamin can result from eating a poor diet or not being able to absorb the vitamins you consume.
Some of the best vitamins for depression include vitamin D, iron, B9 (folate), calcium, vitamin C, and vitamins B12 and B3. Keep reading to learn more about vitamins that help with depression so you can make informed decisions about how best to treat your symptoms of depression.
Vitamin B deficiency (B1, B6, B7, B12, B complex) can contribute to depression, anxiety, and mood swings. It is associated with a disruption in the nervous system as well as the circulatory system. B12/B9, or folate, is at the forefront of mood management.
Signs of Vitamin D Deficiency and Depression. The National Health and Nutritional Examination Survey confirmed that people with vitamin D deficiency are at significantly higher risk of depression than individuals with normal levels.
2020 research suggests that vitamin B12, also known as cobalamin, may be helpful in improving mood and reducing symptoms of depression in some people. It's well-known that a deficiency in vitamin B12 can result in neurological and psychiatric problems, including depression, irritability, and memory loss.
In magnesium deficiency, neuronal requirements for magnesium may not be met, causing neuronal damage which could manifest as depression.
"Adequate levels of magnesium in the body are essential for the absorption and metabolism not only of vitamin D but of calcium as well," Dean states. "Magnesium converts vitamin D into its active form so that it can help calcium absorption.
Once you begin treating your vitamin B12 deficiency, it can take up to six to 12 months to fully recover. It is also common to not experience any improvement during the first few months of treatment. If you can, it's a good idea to address what's causing the deficiency.
Mental health problems such as memory loss, anxiety, depression, irritability, and insomnia are also associated with deficiencies in vitamin B1. The brain uses this vitamin to help convert glucose or blood sugar into energy. This means that without it, the brain may not have enough energy to function normally.
Very high daily doses of vitamin B12, ranging between 1000 and 2000 mcg, may effectively restore B12 levels within the body and positively impact depression symptoms. Even doses as low as 100 mcg are potent enough to positively impact cognition in adults with depressive symptoms.
Vitamin B12
“B12 is essential for optimising our mood and mental performance, because it's essential for the production of serotonin,” says dietician Sophie Medlin. She explains that serotonin is our 'happy' hormone; the neurotransmitter that promotes feelings of wellbeing in our brain.
In general, the two main causes of vitamin D deficiency are: Not getting enough vitamin D in your diet and/or through sunlight. Your body isn't properly absorbing or using vitamin D.
Vitamin D deficiency can lead to a loss of bone density, which can contribute to osteoporosis and fractures (broken bones). Severe vitamin D deficiency can also lead to other diseases: In children, it can cause rickets. Rickets is a rare disease that causes the bones to become soft and bend.
Very low magnesium levels may cause:
Headaches. Nighttime leg cramps. Numbness or tingling in the legs or hands. General body weakness.
Based on the current data, magnesium taurate and magnesium glycinate are two of the better options that may help those with mental health conditions.
Digestive diseases: Diseases that affect the digestive system, like Crohn's disease and celiac disease, can prevent your body from fully absorbing vitamin B12. Surgery: People who have gastrointestinal surgery, such as a gastric bypass (weight loss surgery), can have difficulty absorbing vitamin B12.
Vitamin B12 deficiency anaemia is usually treated with injections of vitamin B12, called hydroxocobalamin. At first, you'll have these injections every other day for 2 weeks or until your symptoms have started improving. Your GP or nurse will give the injections.
A vitamin B12 deficiency can cause megaloblastic anemia. Megaloblasts are immature red blood cells that are larger than normal. They usually have an odd shape, too. When you have anemia, your red blood cells have trouble getting oxygen to your tissues and organs.