Depression is a mental disorder in which a person may experience fatigue and hopelessness. Thirteen percent to 30 percent of Americans suffer from symptoms of depression. Many causes for depression exist, and they range from hormone imbalances to poor diet and nutrition. Depression may also be caused as a side effect of another disorder or from current medications. Depression has been linked to a deficiency in serotonin in the brain. Vitamin and mineral intake and a well-balanced diet can provide relief of some depression symptoms.
Essential Nutrients for Mental Health
Vitamin and mineral supplements may decrease the severity of . The functions of various vitamins and minerals in the body help to control hormone production and turn carbohydrates, fats and proteins into usable energy for the body.
Essential vitamins and minerals for mental health include B complex vitamins, vitamin D, magnesium, folic acid, vitamin C, omega-3 fatty acids, amino acids, zinc, calcium, selenium, iron and potassium.
Vitamin B Complex
Vitamin B complex cannot be stored in the body, so these vitamins must be supplied to the body on a daily basis through the intake of food or supplements. The B vitamins can be depleted in the body by the use of refined sugars, alcohol, nicotine and caffeine. Vitamin B1 (thiamine) is responsible for converting glucose into energy for the body. Vitamin B3 (niacin) helps to regulate mood. Deficiencies in B3 can lead to agitation and anxiety. Pantothenic acid (vitamin B5) is needed for hormone and amino acid production and regulation. Vitamin B6 also helps to process amino acids and produce serotonin, melatonin and dopamine in the brain.
Magnesium
Magnesium activates certain enzymes in the body and aids in the conversion of food into energy. Magnesium is difficult for the body to absorb due to its complicated and large molecular structure. Because magnesium also regulates hormones, it benefits depression patients and sometimes is used to treat severe cases of premenstrual syndrome.
Vitamin D
Vitamin D, the sunshine vitamin, is absorbed into the body through the skin due to exposure to the sunlight and UVB rays. Just 15 minutes of unprotected sun exposure twice a week can ensure against vitamin D deficiencies. Seasonal Affective Disorder (SAD) is a depressive disorder in which a patient experiences more or worsened symptoms of depression due to the shortening of the days and lack of light. This is typical during the changing of seasons and colder weather because there is less absorption of vitamin D. Vitamin D and light therapy have been used to aid those with depressive symptoms.
There seems to be an obvious correlation between vitamin D levels and those with depression, although a factual link has not been proven.
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