Infographic Cred: www.draxe.com

Vitamin B Deficiency Depression & Anxiety

Posted on Posted in Mental Health, Nutrition

Vitamin B Deficiency | Depression & Anxiety

Vitamin B Deficiency | Depression & Anxiety

People with low levels of B Vitamins, such as folic acid, B2, B6, B12, zinc, magnesium & TMG (trimethylglycine) are linked to higher rates of depression and are LESS LIKELY TO GET A POSITIVE RESULT FROM ANTI-DEPRESSANTS.

  • A study comparing effects of giving an SSRI (Selective Serotonin Re-uptake Inhibitor) with a placebo or folic acid showed that 61% of patients improved on the placebo BUT 93% improved with the addition of folic acid.

 

  • Over 30% of patients hospitalized for depression are deficient in vitamin B12. Vitamin B12 is required for the synthesis of a neurotransmitter related to regulating mood-serotonin and norepinephrine (www.draxe.com).  The main causes of vitamin B12 deficiency include vitamin B12 malabsorption from food, pernicious anemia, post-surgical malabsorption, and dietary deficiency.  Supplementation orally or intramuscularly are recommended based on the reason for the B12 deficiency.

 

  • Homocysteine, a toxic amino acid found in the blood, has been shown to double the odds of women developing depression.  High Homocysteine levels are associated with low B6, B12, or folic acid absorportion.  The ideal homocysteine level in blood work is below 7.  Average is 10-11.  Depression risk doubles with levels above 15.

 

  • The higher your homocysteine blood level, the MORE that folic acid will work for you.

 

  • Patients treated with folate (a form of folic acid) & no other medications experienced a reduction in their depression after 10 weeks compared to those on anti-depressants.

 

  • Deficiency in vitamin B3, B6, folic acid, zinc and magnesium have ALL been linked to depression.

 

  • Vegetarians & Vegans can try using a fortified yeast extract which has a very small amount of 1% daily value of B12 or it’s best to supplement with a quality vitamin B12 supplement.

 

You are NOT what you eat.  You are what you ABSORB.

  • The digestive tract is crucial when it comes to your B12 levels because your gut is actually able to produce some vitamin B12 on it’s own.  Consuming probiotic rich foods and taking a probiotic supplement can help increase your body's absorption of and levels of vitamin B12.  If pernicious anemia is a problem, you will want to consider other supplementation forms of B12 such as intramuscular.

Top 10 Vitamin B12 Foods

1) Beef liver
3 oz: 18 mcg (over 100% DV)

2) Sardines
3 oz: 7.6 mcg (over 100% DV)

3) Beef (grass-fed)
3 oz: 1.5 mcg (25% DV)

4) Tuna
3 oz: 2.5 mcg (41% DV)

5) Raw cheese
1.5 oz: 1.5 mcg (25% DV)

6) Cottage cheese
1 cup: 1.4 mcg (23% DV)

7) Lamb
3 oz: 2.07 mcg (35% DV)

8) Raw Milk
1 cup: 1.1 mcg (18% DV)

9) Eggs
1 large: 0.44 mcg (7% DV)

10) Salmon
3 oz: 1.1 mcg (18% DV)

Leave a Reply

Your email address will not be published. Required fields are marked *