The Link Between Depression And Vitamin Or Mineral Deficiency

Have you ever wished that there is a vitamin you can take for depression? Of course there are different degrees of depression, but for some people the solution may just be as simple as investigating possible vitamin or mineral deficiencies. Listed below are a few deficiencies that can contribute to symptoms of depression.

Omega 3

Studies in the US have linked a low dietary intake of omega 3 fatty acids and dieting with growing rates of depression. Interestingly, the risk of developing depression has increased at a rate similar to the rise in consumption of omega 6 fatty acids (vegetable seed oils) and relative to the decrease in omega 3 fatty acids (fish, walnuts, and flaxseed.) Many nutritionists feel that this is a direct result of the increased consumption of processed foods.

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A recent study investigated the effects of the omega 3 fatty acid, EPA (eicosapentaenoic acid) in twenty people with recurrent depression. The individuals received either a fish oil capsule or a sugar pill in addition to antidepressant medication. As soon as two weeks into the study, there was an improved sense of well being and sleeping patterns in the EPA group. By four weeks into the study, 6 of the ten individuals taking the EPA had a significant reduction in the symptoms of depression as compared to only one of the ten taking the sugar pill. The study concluded that the fatty acid EPA may be used as an antidepressant booster.

Magnesium

With over 80 per cent of the world’s population being magnesium deficient, it is becoming an epidemic. This is a great concern as it is one of the body's major four ions: together with sodium, potassium and calcium. Magnesium is essential:

* for the formation of healthy bones and teeth

* in the transmission of nerve impulses

* mostly for the relaxation of muscles

* in activating several enzymes

* in the conversion of carbohydrates, fats and proteins into energy.

Research has shown that low magnesium levels play a crucial role in the development of depression, attention deficit disorder, heart attack and diabetes. Of all the minerals, magnesium is the hardest to absorb because of its large molecular structure. Therefore, it is important to make sure you are getting a generous amount regularly.

Vitamin B-Complex

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.

* 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. 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. 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.

* Vitamin B12: Because vitamin B12 is important for red blood cell formation, deficiency leads to an oxygen-transport problem which can cause mood swings, paranoia, irritability, confusion, dementia, hallucinations, or mania, eventually followed by appetite loss, dizziness, weakness, shortage of breath, heart palpitations, diarrheal, and tingling sensations in the extremities.

* Folic acid: This B vitamin is needed for DNA synthesis. Poor dietary habits contribute to folic acid deficiencies, as do illness, alcoholism, and various drugs, including aspirin, birth control pills, barbiturates, and anticonvulsants.

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Mineral deficiencies

Deficiencies in a number of minerals can also cause depression.

* 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 stabilise blood sugar and prevent hypoglycemic mood swings.

* Potassium: Depletion is frequently associated with depression, tearfulness, weakness, and fatigue.

Good Food Sources

Ideally you should be able to get a good balance and sufficient amounts of the above vitamins and minerals in your daily diet. I’ve listed a few sources of each below:

* Omega 3: Flaxseed oil, ground flaxseed, tofu, rape seed oil, walnuts, broccoli, cabbage, trout, mackerel, fresh tuna and salmon.

* Magnesium: Pumpkin seeds (roasted), almonds, brazil nuts, sesame seeds, peanuts (roasted, salted), walnuts, rice (whole grain brown), wholemeal bread, spinach, cooked beans, broccoli, banana, potato (baked), white bread, cow’s milk, rice (white) and apples.

* Vitamin B-Complex:
o B1 - Brewer's yeast, wheat germ, oatmeal, whole wheat, bran, whole brown rice, black strap molasses, soybeans, and meats.
o B3 - Fish and chicken are good natural sources.
o B5 - Found in organ meats, brewer's yeast, egg yolk, whole grain cereal, chicken, bran, and nuts.
o B6 - Whole grains are a good source of this vitamin
o B12 - Found in liver, kidney, meats, fish, dairy products and eggs.
o Folic Acid - Broccoli and spinach

* Calcium: Tofu, cheddar cheese, cows milk, dried figs, spinach and baked beans

* Zinc: Chickpeas, baked beans, pumpkin seed, dried yeast and yoghurt * Iron: Apricots, bran flakes, egg, avocado and asparagus

* Manganese: Avocados, nuts seeds, seaweed, tea , raisins, pineapple, spinach, broccoli, oranges, beans and whole grains

* Potassium: Bananas, melons, orange juice, potatoes, spinach, broccoli and milk.

I also recommend the book ‘Super Foods for a Super Healthy You’, by Rachael Linkie. In my opinion this book is definitive and unique, packed with informative and authoritative information about dozens of food that can seriously improve your health. To read more about ‘Super Foods’ click here.

A separate but related issue to depression involves the consequences of dieting. In particular it relates to dieting with a low fat diet or low calorie diet alone. We all know that dieting can provoke stress, anxiety, and even depression. However, recent studies showed that these feelings may also be related to the actual amount and type of fat consumed and that a low fat diet does indeed promote the symptoms of depression. Dieting and weight loss lowers serotonin levels by lowering the blood levels of the amino acid precursor, tryptophan. Dieting also results in changes or depletion of essential fatty acids. Omega 3 fatty acids are one of the groups to be depleted. These changes in the distribution of fatty acids alter the balance of saturated, monounsaturated, omega 3 and omega 6 levels, leading to an imbalance resulting into feelings of depression.

Sources:

‘Vitamins and Depression?’ by Nancy Schimelpfening, published online, About.com

‘Diet and Depression’ by Dr. Connie Gutterson, published online, annecollins.com

‘Vitamins and Minerals’ by Ellen Landauer, published online, disabled-world.com

‘Omega3 Fats’ by the Vegetarian Society, published online, vegsoc.org

‘Vitamin B’ published online, netfit.co.uk

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In just 5 minutes every day, it will tell you what’s working, what isn’t - and what may harm you in both orthodox and alternative medicine.




"It is truly refreshing to read a newsletter on the topic of alternative medicine which is scientifically based and reviewed by professionals..." - Robert Sinott