Are you one of the millions of people suffering from depression but looking for natural alternatives to prescription drugs? If so, you may be wondering which are the best vitamin supplements for depression. You've read that the B-complex vitamins are especially important when you are experiencing stress, and this is true. There is an increased loss of B vitamins through the urine when your body is trying to adapt to stress, making it necessary to supplement them to keep up with your body's needs. While all of the B vitamins are essential for physical and emotional well-being, there are certain ones that play a stronger role in depression. Folate (folic acid) is one of them.
What is folate and what is its role in the body?
Folate or folic acid are forms of the water-soluble vitamin, B9. Folate is the naturally occurring form found in food, while folic acid is the synthetic form. Your body requires folate to be able to absorb other members of the B-complex family. A deficiency of folate may result in a deficiency in the others.
Folate plays several important roles in the body. It is critical for the production of new cells including skin and hair cells, and red and white blood cells. It is important for nerve function. It is necessary for the conversion of amino acids in the body. Amino acids are building blocks of the body and are needed in the production of neurotransmitters in the brain. Neurotransmitters determine how we feel. A deficiency of folate has been linked to low levels of the neurotransmitter, serotonin. Symptoms of too little serotonin include depression and anxiety.
How does folate help depression?
Studies have shown that it is quite common for there to be a deficiency of folate in depressed people. One thought is that some people are unable to metabolize folate properly.
Selective Serotonin Reuptake inhibitors (SSRIs) are a group of antidepressant medications commonly prescribed for depression. SSRIs work by influencing levels of the neurotransmitter, serotonin. However, many people do not respond to the medication, or stop taking it because of side effects. Certain nutritional supplements, such as folate, can also effect neurotransmitters. They work in a manner similar to SSRIs, but don't have the side effects associated with SSRIs. In different studies, folate has been used alone or in conjunction with antidepressant medications. Depressed subjects have shown significant improvement in symptoms.
More recently, a deficiency of folate has also been linked to high levels of the amino acid homocysteine and mental disorders such as depression, dementia and Alzheimer's disease. High levels of homocysteine in the past have been associated with cardiovascular disease. Folate, vitamin B6 and vitamin B12 are necessary for homocysteine to be converted in the body, keeping it at the correct level. Studies are showing that supplementation of folate and the B vitamins are beneficial for cognitive function, depression, dementia and Alzheimer's disease.
Food sources of folate include legumes, liver, leafy green vegetables, citrus fruits and brewer's yeast.
Nutritional supplements are only one part of treating depression naturally. Changes in diet, especially cutting down on sugar, caffeine and fats are important, along with exercise and relaxation techniques.
Depression is a serious condition that should be diagnosed by a qualified healthcare professional.
Read more about vitamins for depression at Vitamins for stress info.
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