Hall-Flavin, M.D. Vitamin B-12 and other B vitamins play a role in producing brain chemicals that affect mood and other brain functions. Low levels of B-12 and other B vitamins such as vitamin B-6 and folate may be linked to depression.
Researchers have studied the association between foods and the brain and identified 10 nutrients that can combat depression and boost mood: calcium, chromium, folate, iron, magnesium, omega-3 fatty acids, Vitamin B6, Vitamin B12, Vitamin D and zinc.
Evidence-based data suggest that light therapy, St John's wort, Rhodiola rosea, omega-3 fatty acids, yoga, acupuncture, mindfulness therapies, exercise, sleep deprivation, and S-adenosylmethionine are effective in the treatment of mood disorders.
Vitamin B-3 and Vitamin B-9 can help people with depression because B vitamins help the brain manage moods. Vitamin D, melatonin and St. John's Wort are recommended for seasonal depression. Omega-3 fatty acids, magnesium and vitamin C may also help with depression.
Studies show that certain dietary supplements, including omega-3s, vitamin D, rhodiola, B12, and saffron, may be helpful for reducing depressive symptoms in some people.
Along with eating a balanced diet, many possible supplements may help boost dopamine levels, including probiotics, fish oil, vitamin D, magnesium, ginkgo and ginseng. This, in turn, could help improve brain function and mental health.
Vitamin B1, or thiamine, is often known as the anti-stress vitamin. Using B1 is key to improving mood and treating depression. Using B3, B9, and, in particular, B12, improves mood, a healthy nervous system, and brain health. A 2014 study showed taking B vitamins had a positive impact on occupational stress.
Lurasidone (Latuda) and Lamotrigine (Lamictal)
But lamotrigine is the better tolerated option, with few of the adverse effects that matter most to patients: weight gain, fatigue, sexual dysfunction, and long-term medical risks. Lamotrigine is better at preventing depression than it is at treating it.
Lamotrigine (Lamictal) may be the most effective mood stabilizer for depression in bipolar disorder, but is not as helpful for mania.
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.
Endorphins. Endorphins are opioid peptides produced by the hypothalamus and pituitary glands that operate as neurotransmitters. They trigger positive feelings when you do something you enjoy such as having sex, laughing or exercising.
The vitamin B-6 from your diet contributes to good mental health so you feel energized and happy. It helps you synthesize dopamine, a chemical needed for brain communication that's involved in feelings of pleasure.
Try walking, playing a team sport or pumping iron at the gym. Diet also plays an important role in maintaining emotional health. Be sure to eat a diet rich in whole grains, lean meats, vegetables, fruits, beans and nuts. Interacting with others can also help boost a person's mood.
Many factors can cause or contribute to irritability, including life stress, a lack of sleep, low blood sugar levels, and hormonal changes. Extreme irritability, or feeling irritable for an extended period, can sometimes indicate an underlying condition, such as an infection or diabetes.
Higher intakes of both Vitamins B12 and B6 reduced depressive symptoms over time. Vitamin B12 levels were reported to be correlated with melancholic depressive symptoms more than non-melancholic. Supplementation of Vitamin B12 along with anti-depressant therapy greatly improved depressive symptoms.
Zinc is an essential nutrient that has many health benefits, including helping to reduce symptoms of anxiety and depression for some people.
Natural antidepressants include SAM-e, St John's Wort, and omega-3-fatty acids, among others.