Vitamins For Seasonal Depression
Seasonal depression is something many people experience. Also known as seasonal affective disorder , this mental health condition is linked to changes in seasons. Many people will start to experience symptoms of SAD in the fall, and these symptoms may continue through the winter. Someone with SAD may feel moody, fatigued or low in energy.
Some of the reasons a person may experience seasonal depression include low serotonin levels that may be related to reduced exposure to sunlight and changes in a persons biological rhythms that can occur in the fall and winter. If someone has major depression or bipolar disorder, their symptoms may become worse in the fall and winter, and people who live further from the equator may be more likely to have this disorder.
Treatments for seasonal depression can include medication, exposure to light and therapy. Vitamins for seasonal depression can also help alleviate or reduce symptoms. Vitamin D is one vitamin in particular that a doctor may recommend for someone experiencing seasonal depression. Vitamin D is produced by the body after sunlight exposure. During fall and winter months when sunlight exposure may be minimal, supplementing vitamin D can improve mood and reduce the symptoms of SAD.
Along with vitamins, other supplements could be useful to treat symptoms of SAD. These supplements include:
Fatigue May Also Result From A Dysfunction In The Supply Of Oxygen To Muscles And Brain
Brain and muscle tissue are both also highly dependent on oxygen. The brain consumes approximately 3.5 mL O2 per minute and per 100 g of tissue, which corresponds to 20% of the oxygen needs of the whole body. Compromised oxygen delivery can harm the brain, with chronic hypoxia resulting in impaired intellectual function . Resting muscle consumes only 1 ml O2 per minute and per 100 g of tissue, but oxygen consumption can increase up to 50-fold in contracting muscle, when exercising , and this enables enhanced performance . During anemia, i.e., when the levels of hemoglobin are decreased, oxygen delivery is impaired, with consequences for not only cognitive and physical performance, but also perceived fatigue and tiredness . It is notable that sustained, intense mental processing results in a measurable decrease in circulating levels of glucose and oxygen . Fatigue is considered a major component of anemia symptomatology, whatever the underlying reason for decreased hemoglobin level .
Feeling Tired The 7 Best Vitamins For Boosting Energy
I get it. Sometimes you dont get the best nights sleep, and you wake up all groggy and grumpy. It happens to the best of us, and we all have our favourite pick me up, whether thats a coffee, a cold shower, or having a cheeky afternoon nap.
But what do you do when your levels of energy feel constantly depleted? Its easy to drink more coffee, reach for a sugary snack or add another 15 minutes to your nap timer, but those quick fixes might not be addressing any underlying problems.
Often, when were feeling tired more than usual, the culprit is our levels of essential vitamins. Not getting enough vitamins and minerals can lead us down the road of constant fatigue no matter how much sleep we get, and then you might find yourself needing a prescription to get your vitamin levels back to a healthy level!
So, before it gets to that point, here are just a few of the vitamins you can look to for an energy boost.
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Find Out Which Vitamin And Mineral Deficiencies Can Cause Anxiety
We all experience anxiety throughout our life and there are many reasons as to why stress and anxiety can exist in our everyday lives. The most important thing to remember here is that vitamins and minerals cant make up for conditions that need professional care and help but it can help you a lot.
Do you feel that your anxiety levels are out of control?
If youre feeling depressed, out of energy and anxious in your daily life the answer to the question above is probably yes. These are all symptoms which could be caused by a poor diet and nutritional intake. Being deficient in certain minerals and vitamins can affect your physical and mental energy, your bodys health along with the biochemical balance in your brain, resulting in anxiety or increasing the levels youre currently experiencing.
1) Energy Production: Vitamin B-1
B vitamins are critical for your bodys energy production, and vitamin B-1 is specifically known for its calming and soothing effect which is why youll hear it being referred to as the anti-stress vitamin. Several studies and extensive research shows that taking 50 milligrams of vitamin B-1 every day helps improve calmness and mood if taken every day for two months you should start to notice the change.
2)Mood hormones: Vitamin B6
3) Mineral Deficiencies
Schedule a consultation:
Multivitamin Supplements For Depression
Modern life is full of vitamin drains.
Alcohol, caffeine, smoking, stress, sugar, toxins, prescription medications, and malabsorption issues are among the many factors that increase the brains demand for vitamins.
And some people have inherently greater requirements for certain nutrients than the average person.
Dont underestimate the power of a good multivitamin supplement for boosting brain health and function.
Numerous studies confirm that taking a high-quality multivitamin alone can improve mood by reducing stress, anxiety, and depression while improving memory, attention, and overall cognitive function.
There are occasions when a single-nutrient supplement is warranted.
But starting with a reputable multivitamin and mineral supplement is a convenient, economical way of covering your basic nutritional needs.
Taking a multivitamin supplement as insurance can help you be healthier, happier, and may even help you live longer.
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Overcoming Depression And Anxiety The Natural Way
The foods that you put into your body make a huge difference when it comes to your mood and anxiety. Nutrition is a highly underrated lifestyle factor which can In fact, nutritional psychiatry is a growing field finding success in treating mental health issues with diet. Water, vitamins, and minerals all play a key role in determining how severe your depression and anxiety symptoms are. Research suggests that altering your diet may be one of the best ways to help some mental health conditions naturally.
Choosing to incorporate healthier foods into your diet can be a simple solution for these and many common ailments. Alternatively, you may want to consider taking a supplement purchased at a local health store to give you a more immediate response. Dont underestimate the huge impact that vitamins and minerals can have on your mental health!
Join The Mental Health Community You’ve Been Dreaming Of
This discord family is a safe place where we can all talk about and seek help for what is going on in our heads.
Do you find yourself forgetting things and struggling to focus? Its not your fault!
If youre tired offeeling scatterbrained, it might be time to start taking vitamins formental clarity and focus.
In this blog post, well talk about vitamins and brain health supplements that canhelp improve mental clarity and provide a boost in energy levels.
Well also share some ways that vitamins can help with memory retention so that even if you forget something, you wont have any trouble remembering it later on down the line.
So, lets get started.
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If Youre Considering Self
You can access free support right away with these resources:
- The National Suicide Prevention Lifeline. Call the Lifeline at 800-273-8255 for English or 888-628-9454 for Spanish, 24 hours a day, 7 days a week.
- The Crisis Text Line. Text HOME to the Crisis Text Line at 741741.
- The Trevor Project. LGBTQIA+ and under 25 years old? Call 866-488-7386, text START to 678678, or chat online 24-7.
- Veterans Crisis Line. Call 800-273-8255, text 838255, or chat online 24/7.
- Deaf Crisis Line. Call 321-800-DEAF or text HAND at 839863.
- Befrienders Worldwide. This international crisis helpline network can help you find a local helpline.
Why Is Vitamin D So Important
Vitamin D is one of many vitamins our bodies need to stay healthy. This vitamin has many functions, including:
- Keeping bones strong: Having healthy bones protects you from various conditions, including rickets. Rickets is a disorder that causes children to have bones that are weak and soft. It is caused by a lack of vitamin D in the body. You need vitamin D so that calcium and phosphorus can be used to build bones. In adults, having soft bones is a condition called osteomalacia.
- Absorbing calcium: Vitamin D, along with calcium, helps build bones and keep bones strong and healthy. Weak bones can lead to osteoporosis, the loss of bone density, which can lead to fractures. Vitamin D, once either taken orally or from sunshine exposure is then converted to an active form of the vitamin. It is that active form that promotes optimal absorption of calcium from your diet.
- Working with parathyroid glands: The parathyroid glands work minute to minute to balance the calcium in the blood by communicating with the kidneys, gut and skeleton. When there is sufficient calcium in the diet and sufficient active Vitamin D, dietary calcium is absorbed and put to good use throughout the body. If calcium intake is insufficient, or vitamin D is low, the parathyroid glands will borrow calcium from the skeleton in order to keep the blood calcium in the normal range.
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Whats The Best Natural Antidepressant Supplement
There is no one best supplement for people with depression. Although some supplements have been shown to benefit certain populations with depression, not everyone will benefit from the same supplements.
Every person with depression has different needs and should work with a healthcare professional to create an individualized care plan, which may or may not involve dietary supplements.
How Can I Help Prevent Vitamin D Deficiency
The goals of treating and preventing the lack of vitamin D of treatment and prevention are the sameto reach and keep an adequate level of vitamin D in the body. Your healthcare provider will let you know if you need to take or keep taking vitamin D supplements. If so, they will also let you know how much you should take. You might also want to consider:
Eating more foods that contain vitamin D: See the vitamin D food sources table included in this article. Keep in mind that foods alone usually don’t meet the daily recommended levels of vitamin D.
Getting some exposure to sunshinebut not too much: Exactly how much sun exposure is needed isnt clear. 10 to 15 minutes of sun exposure two to three times a week to the face, arms, legs or back may be all that is needed to absorb a suitable amount of vitamin D. You might need more sun exposure if:
- You are older.
- You have a darker skin color.
- You live in northern climates.
The use of sunscreen, and standing behind a window, prevents vitamin D from being produced in the skin. However, you should remember that too much sunshine increases the risk of skin cancer and ages the skin. That is why taking an appropriately dosed D supplement is far safer than intentionally getting routine sun exposure.
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Dial D For Depression
Heading outdoors provides lots of vitamin D. But the sunshine vitamin also helps with depression. The areas of the brain linked with depression need Vitamin D to work well. Vitamin D deficiencies also produce symptoms like depression. Some symptoms include fatigue, anxiety, insomnia, or a general lack of interest. Stock up on vitamin D supplements.
Best Vitamins For Depression
B vitamins play an important role in helping the brain produce adequate levels of the chemicals required to manage mood and other functions, according to the Mayo Clinic. If someone has low levels of B-vitamins and in particular B-12, they may be more likely to experience symptoms of depression. B-vitamin deficiencies are often seen in people who have depression.
Even without a specific disorder, it can become increasingly difficult for a persons body to absorb enough vitamin B-12 as they age. Depression can often include symptoms of fatigue, and B-vitamins can help combat that. B-12, in particular, is known for being important to reduce fatigue.
Some of the foods that contain high levels of B-12 include fish, lean meats, eggs, poultry and milk. Certain breakfast cereals may be fortified with B-12 as well. B-12 supplementation can help if someone is a vegan or vegetarian or may not be getting enough of the vitamin for any reason.
Other B vitamins for depression, or vitamins that play a role in brain health include:
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Clinical Studies On Dietary Supplementations For Treating Depression
Although we finally identified 221 article records from the advanced search data, 137 articles were excluded because the studies did not focus on depression or the journal had incomplete titles and abstracts. Likewise, 21 articles were excluded due to ineligibility . Therefore, we included 63 articles and further grouped these studies into five broad groups based on the number of supplements used in the research. The five groups were PUFA, vitamin D, probiotics, a combination of vitamins and nutrients, and other supplements.
Figure 1 Literature search results.
Table 1 summarizes the study characteristics of the 63 selected articles. We observed that the most common supplementation used was that of the PUFA group and its combination , followed by vitamin D , probiotics , then combination of vitamins and nutrients . Furthermore, most clinical studies were conducted in Iran , with adult participants aged above 18 . From all studies, the most commonly used scale was the BDI and its respective version .
Table 1 Study Characteristics
What Causes Vitamin D Deficiency
Vitamin D deficiency can be caused by specific medical conditions, such as:
- Cystic fibrosis, Crohn’s disease, and celiac disease: These diseases do not allow the intestines to absorb enough vitamin D through supplements.
- Weight loss surgeries. Weight loss surgeries that reduce the size of the stomach and/or bypasses part of the small intestines make it very difficult to consume sufficient quantities of certain nutrients, vitamins, and minerals. These individuals need to be carefully monitored by their doctors and need to continue to take vitamin D and other supplements throughout their lives.
- Obesity: A body mass index greater than 30 is associated with lower vitamin D levels. Fat cells keep vitamin D isolated so that it is not released. Vitamin D deficiency is more likely in obese people. Obesity often makes it necessary to take larger doses of vitamin D supplements in order to reach and maintain normal D levels.
- Kidney and liver diseases: These diseases reduce the amount of an enzyme needed to change vitamin D to a form that is used in the body. Lack of this enzyme leads to an inadequate level of active vitamin D in the body.
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Other Ways To Reduce Brain Fog
Brain fog symptoms can be related to a number of factors, including nutrient deficiencies, lack of sleep, stress, and even undiagnosed medical issues.
If youre experiencing symptoms such as memory problems, difficulty concentrating, and inability to process information, its a good idea to talk with a healthcare professional.
They can run tests that may help you find out why youre experiencing these symptoms.
For example, medical conditions such as Hashimotos thyroiditis, celiac disease, and anxiety disorders may present with brain fog symptoms (
What Causes Tiredness And Fatigue
Do you feel run down and exhausted all the time? There are many reasons why you might not have enough energy for your workouts, or even just to get through the day. Are you eating a balanced diet, exercising regularly, sleeping well, and drinking enough water?
You might even be overtraining and overworking your body without ample recovery time. Some days its hard to find the perfect balance of food, exercise and sleep when we have so many other demands to meet.
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Implications And Future Directions
Given the positive results of the dietary supplements in reducing depressive symptoms, we suggest that people with depression consult with a specialist before selecting the type of supplementation. The lower and upper permissible levels of consumption of these supplementations also need to be considered . Further studies focusing on substances that showed no positive results, with more carefully selected groups, doses, and combinations are needed to provide a more comprehensive and up-to-date overview of existing supplementations to reduce depressive symptoms.
Vitamin D And Depressive Symptoms
Vitamin D low levels have been previously associated with the risk of depressive symptoms and depression worldwide . However, few publications have been discussing this relationship during the COVID-19 pandemic . Mehta et al. discussed that vitamin D can be hypothesized to trigger as well as sustain the psychiatric symptoms and can also be expected to alleviate the psychiatric manifestations in COVID-19. An observational study in Rome showed that low 25-hydroxyvitamin D serum levels were significantly associated with higher psychological distress in patients with mood disorders during the COVID-19 outbreak .
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Can A Dietary Supplement Help Ease Your Depression
It’s not clear that supplements are effective, but some evidence is encouraging.
Some people are wary of taking antidepressants to treat their mild or moderate depression. They may not want to deal with the hassle of prescriptions, the costs, the potential side effects , or the worry that medication treatment could mean an endless commitment.
But what about over-the-counter supplements are they a safe choice to ease depression symptoms?
“Supplements are usually not high-risk, but anyone giving them a try should take a careful approach,” says Dr. Michael Craig Miller, an assistant professor of psychiatry at Harvard Medical School.
Supplements to ease depression
Some supplements are commonly used to help ease the symptoms of depression. Any of the following may provide some relief:
Fish oil. Oily fish like salmon and sardines are abundant in omega-3 fatty acids. “Omega-3 fatty acids are a basic building block of nerve cell membranes. They are essential for healthy nervous system function and may combat inflammation,” Dr. Miller says. If you don’t think you’re getting enough in your diet, you can supplement your intake with a fish oil pill.
Methylfolate. A form of the B vitamin folate, methylfolate helps break down the amino acid homocysteine. High blood levels of homocysteine are associated with depression . Folate deficiencies are also associated with depression in some studies.
Not so simple
What you should do