A Vitamin a Day Keeps Depression Away 10/22/01
LyndaNP
http://depression.about.com/library/weekly/aa051799.htm
A Vitamin a Day Keeps Depression Away
Ever wish that treating depression were as simple as taking a vitamin?
Well, for some of you it may be just that simple. There are a variety of
vitamin deficiencies that can lead to depression symptoms.
The B-COMPLEX VITAMINS
The B-complex vitamins are essential to mental and emotional well-being.
They cannot be stored in our bodies, so we depend entirely on our daily
diet to supply them. B vitamins are destroyed by alcohol, refined
sugars, nicotine, and caffeine so it is no surprise that many people may
be deficient in these.
Here's a rundown of recent finding about the relationship of B-complex
vitamins to depression:
* Vitamin B1 (thiamine): The brain uses this vitamin to help
convert glucose, or blood sugar, into fuel, and without it the brain
rapidly runs out of energy. This can lead to fatigue, depression,
irritability, anxiety, and even thoughts of suicide. Deficiencies can
also cause memory problems, loss of appetite, insomnia, and
gastrointestinal disorders. The consumption of refined carbohydrates,
such as simple sugars, drains the body's B1 supply.
* Vitamin B3 (niacin): Pellagra-which produces psychosis and
dementia, among other symptoms-was eventually found to be caused by
niacin deficiency. Many commercial food products now contain niacin, and
pellagra has virtually disappeared. However, subclinical deficiencies of
vitamin B3 can produce agitation and anxiety, as well as mental and
physical slowness.
* Vitamin B5 (pantothenic acid): Symptoms of deficiency are
fatigue, chronic stress, and depression. Vitamin B5 is needed for
hormone formation and the uptake of amino acids and the brain chemical
acetylcholine, which combine to prevent certain types of depression.
* Vitamin B6 (pyridoxine): This vitamin aids in the processing of
amino acids, which are the building blocks of all proteins and some
hormones. It is needed in the manufacture of serotonin, melatonin and
dopamine. Vitamin B6 deficiencies, although very rare, cause impaired
immunity, skin lesions, and mental confusion. A marginal deficiency
sometimes occurs in alcoholics, patients with kidney failure, and women
using oral contraceptives. MAOIs, ironically, may also lead to a
shortage of this vitamin. Many nutritionally oriented doctors believe
that most diets do not provide optimal amounts of this vitamin.
* Vitamin B12: Because vitamin B12 is important to red blood cell
formation, deficiency leads to an oxygen-transport problem known as
pernicious anemia. This disorder can cause mood swings, paranoia,
irritability, confusion, dementia, hallucinations, or mania, eventually
followed by appetite loss, dizziness, weakness, shortage of breath,
heart palpitations, diarrhea, and tingling sensations in the
extremities. Deficiencies take a long time to develop, since the body
stores a three- to five-year supply in the liver. When shortages do
occur, they are often due to a lack of intrinsic factor, an enzyme that
allows vitamin B12 to be absorbed in the intestinal tract. Since
intrinsic factor diminishes with age, older people are more prone to B12
deficiencies.
* Folic acid: This B vitamin is needed for DNA synthesis. It is
also necessary for the production of SAM (S-adenosyl methionine). Poor
dietary habits contribute to folic acid deficiencies, as do illness,
alcoholism, and various drugs, including aspirin, birth control pills,
barbiturates, and anticonvulsants. It is usually administered along with
vitamin B12, since a B12 deficiency can mask a folic acid deficiency.
Pregnant women are often advised to take this vitamin to prevent neural
tube defects in the developing fetus.
VITAMIN C
Subclinical deficiencies can produce depression, which requires the use
of supplements. Supplementation is particularly important if you have
had surgery or an inflammatory disease. Stress, pregnancy, and lactation
also increase the body's need for vitamin C, while aspirin,
tetracycline, and birth control pills can deplete the body's supply.
MINERALS
Deficiencies in a number of minerals can also cause depression.
* Magnesium: Deficiency can result in depressive symptoms, along
with confusion, agitation, anxiety, and hallucinations, as well as a
variety of physical problems. Most diets do not include enough
magnesium, and stress also contributes to magnesium depletion
* Calcium: Depletion affects the central nervous system. Low
levels of calcium cause nervousness, apprehension, irritability, and
numbness.
* Zinc: Inadequacies result in apathy, lack of appetite, and
lethargy. When zinc is low, copper in the body can increase to toxic
levels, resulting in paranoia and fearfulness.
* Iron: Depression is often a symptom of chronic iron deficiency.
Other symptoms include general weakness, listlessness, exhaustion, lack
of appetite, and headaches.
* Manganese: This metal is needed for proper use of the B-complex
vitamins and vitamin C. Since it also plays a role in amino-acid
formation, a deficiency may contribute to depression stemming from low
levels of the neurotransmitters serotonin and norepinephrine. Manganese
also helps stabilize blood sugar and prevent hypoglycemic mood swings.
* Potassium: Depletion is frequently associated with depression,
tearfulness, weakness, and fatigue.