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Nutrition for Depression

Nutrition plays a role in depression. The body requires vitamins and other nutrients to function properly. A deficiency in certain vitamins can cause symptoms of depression. Because many people do not eat healthy diets, vitamin deficiencies do happen. Vitamin deficiencies are not the sole cause of depression. Depression is also be caused by genetics, hormone deficiencies, or chemical imbalances in the brain. Even though vitamins may help treat symptoms of depression, they should not be relied on solely for major depression. Major depression is a serious condition that requires medical treatment, especially if suicidal ideation is involved.

  1. Omega-3 Fatty Acids

    • Eat foods that are rich in omega-3 fatty acids. The human body cannot produce omega-3 fatty acids on its own and must rely on foods to obtain them. The Mayo Clinic recommends eating cold-water fish, flaxseed oil, and walnuts for their high omega-3 fatty acid content.

    Vitamin B

    • Consume foods that contain vitamin B, especially vitamin B12. B vitamins are responsible for helping brain cells to function properly and to balance hormones. Depressed people are commonly deficient in vitamin B12. Meat and meat products contain vitamin B. If you are vegetarian or vegan, take vitamin B supplements or eat foods fortified with vitamin B12.

    Vitamin C

    • Drink citrus juices and eat foods high in vitamin C. Vitamin C is an energy-boosting vitamin that can relieve symptoms of depression in some people, specifically people who are deficient in vitamin C. A vitamin-C deficiency causes fatigue and depression.

    Magnesium

    • According to the National Institutes of Health Office of Dietary Supplements, "dietary surveys suggest that many Americans do not get recommended amounts of magnesium." One of the symptoms of a magnesium deficiency is unbalanced moods. Eat one ounce of almonds a day to get 20 percent of the suggested daily recommended value of magnesium. Other foods that contain good amounts of magnesium are spinach and halibut.

    Vitamin Supplements

    • Talk to your doctor about taking daily vitamin supplements. Some natural-health practitioners recommend taking higher-than-normal amounts of vitamins to combat depression, based on the alternative-medicine theory that depressed peoples' bodies do not use vitamins efficiently, making them require more than most people. Your doctor may suggest that you take higher-than-normal amounts of certain vitamins to combat depression, especially if you are deficient in any vitamins. On the other hand, your doctor may suggest that you receive your nutrients from diet alone. Because some vitamins are toxic in high doses, you should undergo high-dose vitamin therapy only under the direction and supervision of a medical doctor.

    Eliminate Bad Foods

    • Eliminate alcohol, processed foods, refined sugar, and caffeine from your diet. These items rob your body of valuable nutrients. Excessive consumption of alcohol, processed foods, refined sugar, and caffeine can lead to vitamin deficiencies, which in turn can lead to depression. Instead, eat a diet rich in unprocessed foods, such as whole-grain rice, green leafy vegetables, nuts, and fresh meat.

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