Best Supplements and
Vitamins for Depression

Supplements and vitamins for depression can greatly improve your recovery. At first sight they don’t seem to have a relationship but nutrition and depression are intimately connected.

If you are suffering from anxiety and depression you can start your healing process by taking the vitamins that your body is lacking.

Different studies have demonstrated that people who don't take enough B vitamins are more prone to develop depression than those who normally take their B vitamins. A healthy intake of the Vitamin B Complex is important for anyone who wants to keep depression at bay.

Some other effects of a shortage in B complex vitamins are:

• Changes in sleeping patterns, especially insomnia

• Irritability and abrupt mood changes

• sugar cravings

NOTE: The intake of some of these vitamins may cause a bad reaction and/or certain side effects, so it is important that you consult your doctor before starting any treatment with vitamins for depression.

Best Vitamins for Depression

Here is a list of the best B vitamins for depression:

Thiamine - Vitamin B1

B1 vitamin plays an important role in the metabolism of carbohydrates to give energy to the brain as well as the body.

If you lack this vitamin you can experience excessive fatigue, mood changes and sleeping problems.

Niacin - Vitamin B3

Vitamin B-3(Niacin) can help in the treatment of mood disorders. It is also a good memory enhancer.

People seem to be more alert and concentrated when they have the required quantities of this vitamin in their system. Vitamin B3 deficiency may make you vulnerable to experience anxiety and depression.

Pyridoxine - Vitamin B6

Vitamin B-6 is very important to regulate mood and behavior. Vitamin B6 is the most implicated in the cause and treatment of anxiety and depression of all the vitamins for depression.

It also helps to maintain the hormonal balance in women. Deficiency of B6 leads to irritation, anxiety, insomnia and nervousness.

Vitamin B6 supplements have been also used to help women to relieve menopause related symptoms, and mild depression.

Folate - Vitamin B9

Research at the University of York and Hull York Medical School has found a link between depression and decreased levels of Folic Acid .

Cobalamin - Vitamin B12

The Vitamin B-12 has a key role in the normal functioning of the brain, the nervous system and red blood cells.

The deficiency of vitamin B12 can cause severe damage to the brain and nervous system. Its deficiency has also been associated with mania and phobic symptoms.

Animal products like fish, meat, poultry, eggs and milk are rich in Vitamin B-12.

Foods Rich in vitamins for depression

B vitamins are found in whole unprocessed foods in general but the following are particularly rich in B vitamins:

• Shellfish, Tuna and Salmon

• Meats, but specially organ meats (Liver in particular)

• Dairy products

• Eggs

• Legumes

• Bananas

• Dark Green Vegetables

• Whole Grains

• Fortified Breads and Cereals

About Vitamin D

Studies done by the University of Toronto suggested that people who were suffering from depression, especially the ones affected by SAD (seasonal affective disorder), showed improvement in their condition when their vitamin D levels were raised.

Prevent the deficiency of vitamin D by Eating a diet rich in wholesome foods:

• Fish (especially salmon, sardines, and tuna)

• Beans and Legumes

• Meat

• Organ Meats (Liver in particular)

• Dairy Products

• Egg Yolks

• Nuts

• Whole Grains

• Fortified Cereals

You can also take Vitamin D as a supplement, especially if you are a vegetarian or a vegan. It is better to get all vitamins from food but I know from my own experience that I do not eat sardines or liver or many of those foods in the necessary amount to supply all my vitamin needs.

Vitamin D can also be made in your body after exposure to sunlight. We all can feel the positive effect of sunlight in our own lives.

You can take a 15 min. "sunbath" in the morning or late hours in the afternoon. Never in the peak hours; 11:00 am to 3:00 pm (The sun rays are the most dangerous during these hours).

I walk or jog almost every morning for 20 min or so around my neighborhood. I immediately sense a change in my mood by the feeling of the sun on my face.

But please: DO NOT ABUSE the sun (of course not!). We all know about the dangers of overexposure to the damaging sun rays. But a short and healthy “sunbath” in the morning is beneficial for any creature. Just watch your cat or your dog napping under a beam of sun light, their natural wisdom allows them to enjoy it too!

Supplements for Depression

The following supplements can also be helpful when you suffer from anxiety and depression:

Please consider that before taking any kind of supplements it is recommendable to discuss it with your doctor.

• 5-HTP 100 (5 HTP: Increases the body’s production of serotonin. It shouldn't be used with anti-depressants).

• Gamma-amino butyric acid (GABA) Has a tranquilizing effect and it has been used by some as a natural treatment for anxiety and depression.

• Calcium Magnesium and Zinc Zinc is found to be deficient in people with depression and calcium and magnesium are needed for proper functioning of the nervous system.

Helping Yourself Getting Well

When you're depressed, it's very important to try to eat balanced meals that include essential vitamins for depression. I know that when you are depressed it is difficult to be very conscientious of what you eat, but it is important to make an effort.

Good nutrition and the appropriate intake of vitamins is mandatory to keep your mind and your body in tip top shape. Poor nutrition causes a shortage of vitamins in the body and the shortage in vitamins can and will affect your mood levels. So, if you are working on healing your life, proper nutrition that includes all the vitamins for depression will greatly help you!

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