Vitamin Therapy & Depression

According to scientific study, certain vitamins are essential for the mental stability of humans. Unfortunately, many of these vitamins are not properly stored within the body. They are depleted by smoking, drinking alcohol, using too much caffeine, and overdosing on refined sugar. Since such habits are common among many, it is easy to see why vitamin supplements might be required to restore a well-balanced mood and stave off depression.

Vitamins that fight depression

• Vitamin B complex effects the body's neurotransmitters. Insufficient quantities can throw the system off kilter, resulting in mild to severe depression.

  B1 (thiamin) is required for a healthy nervous system and good metabolism. It gives the body and brain energy. A deficiency can cause anxiety, fatigue, insomnia, loss of appetite and restlessness.

  B3 (niacin) releases natural mood enhancers. Insufficient amounts lead to irritability, mental problems, mood swings and sluggishness.

  B5 helps produce hormones. It is required to keep the body in balance under stress.

  B6 (pyridoxine) regulates antibodies, blood cell production and digestion. It affects behavior and mood. Insufficient amounts can lead to anger, anxiety, behavioral problems and mental confusion.

  B9 (folic acid) helps the body manufacture and maintain DNA. It is important to the overall development and maintenance of life.

  B12 (cobalamin) produces and maintains the red cell count and regulates appetite, energy and growth. Insufficient amounts cause fatigue, an inability to concentrate and memory loss. In severe cases it can cause brain damage and dementia.

  Vitamin D increases the level of seratonin produced by the body. Deficiencies lead to mood swings and depression.

Obtaining the vitamins needed

• All B vitamins are found in certain foods. These include beans, dairy products, fish, leafy green vegetables, legumes, nuts, wheat germ, whole-wheat products and yeast.

  B1 is also found in bread, brown rice, kelp, liver, pasta, peas, and rice bran. B3 can be found in beef, carrots, mango, pasta, peaches, potatoes, and poultry. B5 is contained in avocados, bran, cauliflower, liver, mushrooms, red meats and sweet potatoes. B6 is available in bananas, blackstrap molasses, carrots, oats, pork, potatoes, poultry and sunflower seeds. B9 is contained in liver, oranges and orange juice, poultry and turnips. B12 can be found in clams, ham, liver, pork, soy, red meat and sea vegetables.

  Vitamin D can be found in cod liver oil, dairy products (butter, cheese, cream, margarine and milk), fish (salmon, sardines and tuna), fortified cereal and oysters. It is also a natural byproduct of exposure to light.

  B complex vitamins can also be obtained over-the-counter or by prescription. Vitamin D can be obtained through sun exposure and light therapy treatments.

Dosage requirements

• For depression treatment, B1 and B6 doses should range between 50 and 100 milligrams; B3 between 100 and 1000 milligrams; B5 at just 5 to 7 milligrams; B9 around 200 micrograms; B12 between 600 and 1000 micrograms; and vitamin D should be no less than 1 gram per day.

  Always check with your doctor if you have symptoms of depression, and to make sure supplements do not interact with other medication.