Depression

Feed Your Head

Nutritional deficiencies are common in depressed people, according to Dr. Bloomfield, though which comes first—deficiency or depression—isn’t entirely clear. “If people haven’t been eating right their whole lives, it can start to catch up with them in their forties or fifties. And if they have a tendency toward depression, it often shows up around the same time.”

While poor nutrition probably doesn’t cause depression, correcting a deficiency can be beneficial if you’re battling it, says Dr. Bloomfield. But nutritional supplements are no substitute for professional evaluation. “If you think you’re depressed,” he advises, “it’s crucial that you see a physician or psychiatrist for help.”

A Boost from the B Vitamins

A healthy intake of the B-complex vitamins is important for anyone who wants to keep depression at bay, says Dr. Bloomfield. While the whole B-complex apparently plays a role in keeping you emotionally and physically healthy, a few members of the family seem to have particularly strong effects on depression.

“There has been lots of evidence that if you’re deficient in thiaminor riboflavin, over time it’s going to lead to a depression of the whole functioning of the body, both physically and emotionally,” says Dr. Bloomfield.

Symptoms of thiamindeficiency include fear, uneasiness, confusion and mood changes, which can be signs of depression. A study at the University of California, Davis, found that thiamin supplements improved sleep, appetite and mood in older women who were only slightly deficient in the nutrient.

Another B vitamin that has been linked to depression is folate(the naturally occurring form of folic acid). Researchers know that people who have low levels of folateare more likely to be depressed than those who have normal levels. And in a study at the University of Toronto, depressed people with higher levels of folate in their systems got over their depression faster than those with lower levels.

Experts advise that it’s also important to make sure you’re getting enough vitamin B₆. People with depression often don’t, according to a study of 101 depressed men and women evaluated by the New York State Psychiatric Institute in New York City. Your body needs B₆ in order to manufacture the hormone serotonin, which seems to play a role in regulating your mood.

Many drugs, including those containing estrogen, can interfere with the absorption of vitamin B₆. This may be why some women experience depression after starting oral contraceptives or hormone replacement therapy. Vitamin B₆ may be particularly helpful for women on the Pill or for those who grapple with premenstrual depression, says Dr. Bloomfield.

Some researchers suggest that the B vitamins are even more effective when taken as a group. One study found that elderly people with depression who took supplements of thiamin, riboflavin and vitamin B₆ along with antidepressant medication showed more improvement than those taking medication alone.

The safest, most convenient way to get all of your Bs is to invest in a B-complex supplement, says Dr. Bloomfield. Look for a supplement that contains at least ten milligrams each of thiamin, riboflavin and vitamin B₆and 100 micrograms of folic acid, he suggests, and take it twice a day.

Staying Up with Vitamin C

If your diet fails to supply all of the vitamin Cyou need, doctors know that your mental as well as physical health may be at stake. Depression is a well-documented symptom of scurvy, a disease that results from severe deficiency of vitamin C. And while scurvy is relatively rare in developed countries, there’s reason to believe that even a minor deficiency of vitamin C can affect your mental health.

Vitamin C is important for strengthening the immune system, which isn’t in top form in depressed people. “We know that depressed people are more vulnerable to illness, so anything that strengthens the immune system is beneficial,” says Dr. Bloomfield. He recommends vitamin Csupplements in generous doses, up to 4,000 milligrams a day. This amount is many times the Daily Value, but since excess vitamin C is excreted in the urine, Dr. Bloomfield says that this large dose is safe.

Some people may experience diarrhea from this much vitamin C, however, so experts say it’s a good idea to check with your doctor before taking more than 1,200 milligrams a day. Also, since vitamin Ccan interfere with the absorption of tricyclic antidepressants, you should discuss vitamin C supplementation with your doctor if you are taking this type of medication.

Dr. Bloomfield recommends that vitamin C supplements be taken early, first thing in the morning or at lunch, because some people might have difficulty falling asleep if they take the supplements later in the day.

Mind Your Minerals

Evidence is sketchy, but at least one study suggests that the mineral seleniummay play a role in depression. Researchers at the University College of Swansea in Wales found that people who took supplements of 100 micrograms of selenium daily felt less fatigue, anxiety and depression than those who didn’t.

Since it’s too soon to tell whether seleniumis of any benefit in the fight against depression, the best advice is to shoot for getting the Daily Value of this mineral, which is 70 micrograms. Eat a balanced diet and check to see that your multivitamin/mineral supplement contains selenium; that way you can be sure that you’re covering all the bases, says Dr. Bloomfield.