What vitamins to drink for depression
Vitamins and supplements for depression are natural support in the fight against this ailment.
Anxiety, neurosis, and even psychosis or depression can result from nutritional deficiencies. This includes both vitamins and trace elements.
Although they cannot replace a visit to the doctor, they supply the body with ingredients whose deficiency often accompanies a deterioration in well-being.
Therefore, you should monitor the diversity of the menu and, if necessary, supplement with supplements, the effectiveness of which is confirmed by science.
According to research, B vitamins, particularly vitamin B6, play a role. Taken in higher than recommended doses, it helps reduce anxiety and relieve symptoms of depression.
Omega-3 fatty acids, vitamin D3, and vitamin B12 will also be useful.
What is depression
Depression is a mood disorder in which a person experiences loneliness and loss of interest for an extended period. Serious illness requiring treatment.
A common mental illness that, according to scientists, affects more than 300 million people worldwide in 2020.
Depression is one of the causes of disability. The effects may affect the ability to function normally.
Affects almost every aspect of life, including:
- School performance;
- labor productivity;
- Interpersonal relationships;
- Participation in the life of society.
Studies confirm the negative impact on physical health, including cardiovascular disease. It can affect everyone, regardless of income level, societal position, or age.
Causes of depression
It isn’t easy to name specific reasons. There are several hypotheses. This is a multifaceted disease, the cause of which is associated with several different factors:
- Improper functioning of the central nervous system, which occurs, among other things, due to disorders in the production of neurotransmitters such as serotonin, dopamine, and norepinephrine;
- genetic inheritance;
- Hormonal changes, such as those associated with thyroid function, menopause.
Depression can also be caused by psychological aspects such as:
- Pessimistic approach to life;
- financial stress;
- Setting too high standards;
- Traumatic events in life, such as the death of a loved one.
Trauma can also trigger depression.
Among the factors that increase the risk of this disorder, in addition to environmental, genetic, and social factors, one can safely name dietary.
How it manifests – symptoms
The first signs can be overlooked and mistaken for fatigue.
A characteristic symptom of depression is constant sadness and a lack of desire to engage in activities that used to be an occasion for joy and satisfaction.
Other signs of depression include:
- Loss of interest in usual activities;
- Feeling sad and worthless;
- Feelings of guilt and hopelessness;
- The desire for isolation;
- changes in appetite;
- restlessness and anxiety;
- Irritability and tearfulness;
- sleep problems: insomnia or constant sleepiness;
- Unexplained outbursts of anger;
- Difficulty concentrating or making decisions;
- Thoughts of death and suicide.
Traditional treatment for depression is based on antidepressants and therapy. Medicines regulate chemical fluctuations in the brain, and therapy helps to cope with problems.
This is the most effective treatment for depression.
Alternative methods are based on the intake of nutritional supplements and vitamins that naturally improve mood.
Research is underway to find natural remedies. Some can help fight the first symptoms.
However, you should not take supplements and herbs without consulting a doctor. Firstly, interactions with prescribed medications are possible. Secondly, the course of the disease can be aggravated.
What vitamins and minerals are good for depression
Recently, people often talk about non-drug methods of treating mental illness, namely diet therapy.
Depression is treated with a combination of prescription drugs and supplements. Antidepressants help with underlying problems such as chemical imbalances.
In addition to medications, the doctor may prescribe several vitamins and minerals.
Vitamins B6 and B12
B vitamins are involved in many cellular processes necessary for the normal nervous system and brain functioning.
The role is to ensure the correct balance between neuronal inhibition and excitation by increasing inhibition and decreasing excitation.
Excessive nervous excitement is associated with many neuropsychiatric disorders, including anxiety and depression.
Of particular note are the roles of vitamin B6 and B12, which help produce and control chemicals that affect mood and other brain functions.
Studies have shown that high doses of vitamin B6 reduce symptoms of depression and anxiety disorders to some extent.
Brain function is based on a delicate balance between excitatory neurons, which carry information, and inhibitory neurons, which reduce activity.
Scientists have linked mood disorders and other neuropsychiatric problems to imbalances in this very balance.
Vitamin B6 supports the production of a substance that dampens the impulses passing through neurons, which has a calming effect with reduced anxiety.
Vitamin B12 deficiency, in addition to anemia, can cause neurological and psychiatric disorders.
Deficiency often occurs in vegetarians who do not eat meat, which is considered the best source of this nutrient.
Deficiency is also affected by the following:
- Elderly age;
- Diseases such as chronic pancreatitis and Crohn’s disease.
The nervous system is sensitive to a lack of vitamin B12, which can lead to symptoms such as:
- Depressed mood;
- Other depressive-like symptoms.
According to research, there is a link between folic acid and serotonin production that affects mood.
Foods rich in folic acid:
- Green leafy vegetables;
- Whole grain products;
It is an important vitamin for the immune system. Deficiency can cause fatigue and sadness. Vitamin C is recommended to prevent physical and mental stress and reduce negative mood.
The best way to increase the level of vitamin C in the body is to consume citrus fruits.
In addition, sources of vitamin C include:
- Red pepper;
Vitamin D is involved in many functions in the human body. In addition to preventing cancer and hypertension, it helps relieve symptoms of depression.
Studies show that people with depression have low levels of vitamin D.
Although most of it is produced by exposure to the sun, it is found in foods such as eggs, milk, and cod.
Zinc is particularly important for the proper functioning the nervous and immune systems. A decrease in activity and memory, and concentration manifest deficiency.
Studies have shown that the concentration of zinc in patients with depression is lower than in healthy people. However, during the period of remission of the disease, the level of this element in the control groups was comparable, which indicates the antidepressant activity of zinc.
Zinc supplementation is recommended for managing depression and hormonal changes during menopause.
Foods containing zinc include:
- Pumpkin seeds;
- Whole grain products.
Magnesium is important for physical and mental health. Prevents:
- Panic attacks;
For most people, the intake of this element is only one-third of the daily requirement. This results from magnesium depletion in soil, drinking water, and highly processed foods.
A slight lack of magnesium is not felt and does not give any symptoms. But chronic deficiency can cause:
- Nervous hyperactivity;
- muscle cramps and pain;
- Memory and orientation disorders;
Increases the risk of a heart attack.
Foods containing magnesium include:
- red meat;
- Pumpkin seeds;
- Green leafy vegetables;
Scientists have confirmed that patients with depression who took selenium supplements improved their condition, indicating a connection between the mineral level in the body and the risk of the disease.
Taking selenium leads to an improvement in mood and reduces the likelihood of anxiety.
However, you need to be careful, as excess can have a toxic effect.
Brazil nuts occupy the leading place in the content of this nutrient. Two nuts, whole grain bread, and poultry meat can satisfy the body’s daily requirements.
Omega 3 fatty acids
Mainly found in cold water fish:
- Linseed oil;
Scientists have proven that omega-3 fatty acids can protect against depression and neurodegenerative diseases such as Parkinson’s and Alzheimer’s.
Residents of Japan or Taiwan, whose diet is rich in fish, suffer from depression six times less than Europeans.
Unsaturated fatty acids are the brain’s basic building blocks and are essential for proper functioning.
This is because omega-3 fatty acids stimulate the production of serotonin, a mood-enhancing substance.
The fatty acids found in fish are also essential for problems with mood swings.
To notice the effect of omega-3 fatty acids on mood, you should eat foods rich in acids at least three times a week.
Depression is one of the most common mental illnesses. Unfortunately, the number of people suffering from depression is on the rise.
If you observe a persistent deterioration in health, you must first consult a doctor and undergo an examination.
It must be remembered that nutrition and the appropriate level of nutrients have an impact not only on mental health but on the state of the body.
Checking your vitamin and mineral levels will help you find the cause of the problem and take appropriate action, such as changing your diet, taking nutritional supplements, or seeking medical attention.