Depression has become a common problem across the world. Depressed people are more likely to have low mood levels in whatever activity they indulge in and always feel sad, empty and restless.Although there are many causes of depression, some studies have shown that certain vitamins play a key role in maintaining mental health. It is also important to know that vitamin deficiencies can also cause major symptoms of depression. So make sure that you exercise daily and consume essential vitamins in your diet or through supplements.
Top 5 Vitamins To Treat Depression
Vitamin B12 is an important vitamin that is primarily concerned with the functioning of the nervous system and brain. This vitamin plays a crucial role in various metabolism and helps in the formation of blood. Vitamin B12 deficiency can lead to a particular disorder known as pernicious anemia, which can cause confusion, weakness, mood swings, diarrhea and irritability. This type of deficiency is most commonly observed in older people. Vitamin B12 can be obtained by consuming foods like fishes, tofu, red meat, dairy products and eggs.
Vitamin D is well known for maintaining bone health. But recent studies have concluded that vitamin D has other benefits as-well, like treating common colds and even fighting depression. Since vitamin D can be obtained naturally from the sunlight alone, spending 15-20 minutes outside in the morning is more than enough to meet your body’s need. You can obtain vitamin D by consuming foods like oysters, sausages, eggs, fortified dairy products and mushrooms.
Vitamin B3 or niacin is a water soluble vitamin that has a unique ability to relax the stressed out muscles and help you to sleep properly at night. People with anxiety and depression can greatly benefit from taking vitamin B3. An individual can take about 750 milligrams of niacin and the maximum recommended dose is 2 grams per day. Higher doses of niacin are quite harmful and can result in the development of type II diabetes and elevated blood sugar levels. Vitamin B3 is found in food sources like fishes, chicken, pork, peanuts, mushrooms, green peas and sunflower seeds.
Vitamin C plays an important role in performing several functions in the body. Vitamin C can be used to treat depression and anxiety, as it helps in inducing the stress hormone cortisol. The presence of higher levels of cortisol in the blood can lead to depression, which can be controlled by taking vitamin C supplements. Vitamin C has antioxidant properties which protect the cell from free radical and carries out oxidation functions. The food sources that rich in vitamin C are guavas, bell peppers, broccoli, oranges and kiwi fruits.
Folic acid is one of the B complex vitamins which is required for the formation of red blood cells in the body. In a scientific research, it has been identified that there’s a link between depression and low folic acid levels in the blood. Folic acid plays an important role in different nerve functions and formation of DNA. The recommended dosage is about 200 ug and it can also be obtained from food sources like spinach, turnip greens, beans, asparagus, broccoli, avocados and peanuts.