6 Best Vitamins & Supplements For Depression — Talkspace (2024)

Depression

Read Time: 5 Minutes

1. Vitamin D

Does Vitamin D help with depression? Vitamin D is a fat-soluble vitamin that plays an essential role in many bodily functions, including mood regulation.Studieshave found that people with depression can havelower Vitamin D levels. More research is needed, but findings suggest that vitamin D supplementation might be beneficial in reducing symptoms of depression.

Vitamin D also has other health benefits. For example, it can:

• Help regulate calcium absorption, which can improve bone health
• Boost immunity by helping white blood cells fight off infection
• Reduce inflammation

How does vitamin D help depression?

Vitamin D doses are associated with inflammation, mood regulation, and neurocognitive function — all of which are associated with depression. Onemeta-analysis reviewfound that taking vitamin D and other supplements when combined with antidepressants, can reduce depressive symptoms.

Where to get vitamin D

You can take a vitamin D supplement but be sure to find one from natural sources like fish or cod liver oil. Avoid synthetic forms like ergocalciferol or cholecalciferol, which are harder for the body to absorb.

Vitamin D can be found naturally in foods such as:

• Fatty fish
• Egg yolks
• Fortified milk and cereals
• Mushrooms
• Cod liver oil

Vitamin D supplementation can also be obtained through exposure to sunlight. It’s important to note, though, that too much sun exposure can increase the risk of skin cancer.

2. Iron

Research showsthat low iron levels have been linked to multiple mental health conditions, including psychotic disorders, sleep and anxiety disorders, and depression symptoms. Iron is an essential mineral for the body. It helps regulate serotonin, dopamine, and norepinephrine levels — all neurotransmitters that affect mood. Low iron levels can lead to depression symptoms such as fatigue, poor concentration, irritability, and difficulty sleeping.

While more research is still needed, somestudiesshow that supplementing with iron may help improve depressive symptoms. If you do decide to take iron supplements, per doctor’s directive, drinking orange juice can increase its effectiveness as the high vitamin c content helps the absorption of iron in the body.

How does iron help depression?

Iron is more concentrated in the basal ganglia than in other parts of the brain. Once thought only to affect movement,current researchshows that the basal ganglia actually helps shape how emotional stimuli are processed. Thus, it’s assumed that the brain may not process emotions properly if iron levels aren’t optimal. Other research, including a2018 study, found a link between self-reported depression and iron deficiency.

Where to get iron

Good sources of dietary iron include:

• Red meat
• Poultry
• Seafood (especially oysters)
• Beans/legumes (such as lentils)
• Dark leafy greens (like spinach)
• Fortified grains/cereals

3. Vitamin B9 (folate)

B vitamins that help with depression can be essential for a healthy body and mind. B9 (folate), for example, is an important nutrient in preventing depression.Studies have foundthat people with low folate levels are more likely to suffer from depression.

How does B9 (folate) help depression?

Folate helps the body produce serotonin, norepinephrine, and dopamine, which are responsible forregulating mood and emotions, among other things.

Where to get B9

Folate can be found naturally in:

• Dark green vegetables
• Broccoli
• Kale
• Legumes
• Chickpeas
• Lentil
• Some fortified breakfast cereals

4. Calcium

Recent researchlinks low levels of calcium to self-rated depression. People with lower calcium levels are more likely to experience sadness or hopelessness. Otherstudieshave linked low vitamin D levels and calcium intake to increased risk for suicide attempts among adolescents and young adults.

Still, despite evidence linking calcium to improved mental health outcomes, further research is needed.

How does calcium help depression?

The exact mechanism by which calcium affects mood is still unclear. Some experts believe it could be related to the ability to affect neurotransmitter activity in the brain. Neurotransmitters send messages between nerve cells and are produced and released by calcium.

Where to get calcium

Calcium-rich foods include dairy products like yogurt or cheese, but there are non-dairy options available as well, such as:

• Tofu made with calcium sulfate
• Sardines packed with bones intact
• Green leafy vegetables
• Fish
• Almonds

5. Vitamin C

Vitamin C is an essential nutrient for our bodies. It’s been studied extensively for potential benefits in treating depression, with some promising results.Studies have foundthat people deficient in vitamin C may be more likely to experience symptoms of depression.

How does vitamin C help depression?

Researchshows that vitamin C induces antidepressant-like effects in animals through its interaction with monoaminergic systems.

Where to get vitamin C

It’s always recommended to get enough vitamin C from food sources first. Vitamin C-rich foods include well-known citrus fruits like oranges & lemons, but some people are surprised to learn that bell peppers contain even more vitamin C than oranges per serving size. Additional dietary sources of vitamin C include:

• Kiwi fruit
• Strawberries
• Broccoli

6. Vitamins B12 and B3

Vitamin B12plays an important role in brain health as it helps protect nerve cells from damage caused by oxidative stressors such as free radicals and toxins. B12 deficiency has beenlinked to an increased riskof developing depressive symptoms.

Vitamin B3(niacin) has also been studied for its potential benefits on mental health conditions like anxiety and depression. It can increase dopamine production to increase feelings of pleasure, thus alleviating some symptoms associated withmajor depressive disorder(MDD).

How do vitamins B12 and B3 (niacin) help depression?

Research showsthat mood and brain health is directly affected by B vitamins. For psychological and neurological function, B vitamin levels must be adequate.

Tryptophan is responsible for the production of serotonin, using niacin as a catalyst. Niacin deficiency can directly impact mood, so B3 might be one of the helpful natural supplements for depression worth trying.

Where to get B12 and B3 (niacin)

To get these vitamins naturally, focus on eating foods like the following:

B12:

• Fish
• Poultry
• Whole grains

B3 (niacin):

• Nuts
• Seeds
• Legumes

When to Seek Treatment

Depression is a serious mental health condition that can affect your life, relationships, and ability to function. While vitamins for depression might help alleviate some symptoms, they’re not always enough to provide long-term relief when you’refeeling the blues.

If your depression persists despite taking vitamins or supplements, it might be time to seek professional treatment.

Therapy andmedication for depressionare often the first lines of treatment for treating depression. Therapy can help you gain insight into your thoughts and behaviors, identify triggers, and learn coping strategies. A therapist can help you decide which natural supplements for depression should be considered.

It’s important to remember that seeking treatment doesn’t mean you’re weak or incapable of managing your emotions. On the contrary, it shows strength. Several types of therapy are available to help you learnhow to treat depression, including:

• Online cognitive behavioral therapy(CBT)
• Online dialectical behavior therapy(DBT)
• Online interpersonal psychotherapy (IPT)

Finding a therapist who understands your specific needs can make all the difference. They can create a full treatment plan and help you determine what vitamins help with depression. If you’re feeling overwhelmed by your depression and it’s interfering with your daily life, help is available.

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