Vitamins Help Us Overcome Depression And Anxiety

Vitamins are essential for the production of serotonin and other substances that help us reduce anxiety and improve our mood

Did you know that depression and anxiety happen when there is a chemical imbalance in the brain? Although they can be triggered by a particular situation, the truth is that these feelings have their origin in the mind. Psychological treatment is necessary. However, vitamins may also help you. Do you want to know how?

What vitamins do we need to fight depression and anxiety?

Being depressed or anxious is very common in today’s times. Modern life leads us to spend all day from here to there, setting goals that are too high that we cannot always meet, trying to look good with others, adding more and more tasks to our agenda…. The consequences are harmful, both for our body and for our mind.

If we add to that that we do not eat as we should, since we do not have time to cook or sit at the table and enjoy a nutritious breakfast, then the picture worsens. Eating a varied and healthy diet can help us reduce or even prevent symptoms of depression and anxiety. 

The vitamins that we need when we feel bad are the following:

1. Vitamin B2

Known as riboflavin, it is the vitamin that most people lack in western or industrialized countries due to the diet they eat. This results in fatigue, difficulty concentrating, and depression. In the case of having thyroid problems or being vegan, the B2 deficiency is greater. You can find this vitamin in the following foods:

• Nuts
• Dairy (milk, cheese)
• Liver
• Egg white
• Cereals
• Fish

2. Vitamin B3

Niacin is needed to create different hormones, such as serotonin, dopamine, and histamine, all of which are responsible for bringing us well-being and happiness. If you eat a lot of starchy foods, you could be deficient in vitamin B3 and feel irritable, anxious, or lethargic. The foods that contain the most this nutrient are:

• Milk
• Eggs
• Rice
• Fish
• Enriched breads and cereals
• Lean meats
• Vegetables
• White meat of poultry
• Peanuts

3. Vitamin B6

This nutrient has the ability to alleviate the symptoms of depression, since it is involved in the production of serotonin, which is responsible for relaxing and making us feel good. According to a study carried out in Denmark, low levels of vitamin B6 are related to the appearance of depressive episodes. The main sources of B6 are:

• Chicken
• Salmon
• Cow liver
• Shrimp
• Dairy (milk and cheese)
• Spinach
• Wheat germ
• Sunflower seeds

4. Vitamin B12

Helps  regulate mood properly. Its deficiency is closely related to depression, so it is essential to include it in our diet. Of course it is also important to be healthier. This nutrient also reduces anxiety by acting on some brain chemicals that cause or increase it. Among the most prominent sources of vitamin B12 we find:

• Red and white meats
• Eggs
• Seafood
• Beer yeast
• Dairy products
• Liver

5. Vitamin C

We know it for helping us boost the immune system and keep us from getting the flu in winter. However, there are many more properties that this vitamin has. For example, it helps create norepinephrine and serotonin, two hormones related to well-being and energy.

You must bear in mind that its deficit causes both physical and mental illnesses. Do not forget, also, that it is rapidly eliminated from the body through urine. Therefore, it would be good if you incorporated it two or three times a day. The major sources of vitamin C are:

• Citrus (orange, grapefruit)
• Melon and watermelon
• Kiwi
• Papaya and mango
• Pineapple
• Raspberries, strawberries, blackberries, blueberries
• Crucifers (Broccoli, Brussels sprouts, kale, spinach, turnip, chard)
• Red and green pepper
• Tomato
• Potato and sweet potato

6. Vitamin D

Have you ever wondered why we are more depressed in winter than in summer? Beyond the fact that the low temperatures almost do not allow us to leave the house, or that the snow and rain spoil our plans, the truth is that we feel sad because we are not in contact with the sun, the main source of vitamin D.

People who do not expose themselves to UV rays for 15 minutes a day suffer from anxiety, insomnia, hypothyroidism and depression. Although we think that it is not present because the day is gray, the sun is always there, and it can help us feel better. Therefore, both in winter and in summer, a time outdoors is beneficial for our health. In addition to the sun there are food sources to get vitamin D:

• Fish (tuna, salmon, mackerel)
• Cow liver
• Cheese and fortified milk
• Yolk
• Mushrooms

7. Vitamin E

It is an antioxidant that is widely used in beauty products, but it also has its benefits on a physical and emotional level. Consuming vitamin E improves concentration, prevents anxiety and treats mild depression. In turn, it protects the brain from degenerative diseases. Where to get this nutrient?

• Vegetable oils (corn, soy, sunflower or wheat germ)
• Nuts (walnuts, almonds, hazelnuts, peanuts)
• Sunflower seeds
• Spinach
• Broccoli
• Butter

To start incorporating all these vitamins into your diet, you need to eat a balanced diet. You cannot miss then:

• Fish
• Vegetables (asparagus, spinach)
• Dairy (Greek yogurt)
• Nuts (almonds)
• White meat (turkey)
• Cereals (oats)

Conclusions about vitamins

In conclusion, vitamins, a balanced diet and a healthy life can help us a lot to regulate our mood. Therefore, we recommend an adequate intake of vitamins in the diet. However, if the symptoms are impossible to control, it is safest to see your clinical psychologist for professional treatment.