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Vitamin B deficiency cause depression
Depression is a disorder that affects your mood, thoughts, feelings, and behavior. It is the most common psychiatric ailment in society any given time, and is the second leading cause of long-term disability.
Depression is most often caused by a number of underlying factors, including vitamins and minerals deficiency.
Deficiency of vitamins and minerals in daily diet has influence on brain function and can lead to depression, anxiety, and other mental disorders.
Relationship between the vitamins B group deficiency and depression
The some researches show link with insufficient vitamin B complex and mood changes, insomnia, changes in appetite, sugar carving and impaired drug metabolism. As a group, the B vitamins play an important role both in depression relief and in relieving the anxiety and restlessness which often accompanies it.
Vitamin B1 is essential for nerve stimulation and for metabolism of carbohydrates to give brain energy as well as body energy. Vitamin B1 deficiency symptoms include mood disorders, anxiety, insomnia, restlessness, night terror etc.
Although Vitamin B2 has not directly associate with emotional states, studies have shown that diets restricted only in riboflavin produce adverse personality changes, including aggressive personality alterations.
Vitamin B3 deficiency also has been associated with depression and anxiety. It helps in irritability and other mental disturbances.
Vitamin B5 is active in the formation of the neurotransmitter acetylcholine, which can be involved in some depression. A deficiency can cause depression, fatigue and allergies.
Vitamin B6 is important for regulation of mood and behavior, deficiency of Pyridoxine leads to irritation and anxiety, insomnia and nervousness. Vitamin B6 supplements helps women to get over with post menopause depression and anxiety.
The mental changes caused by deficiency of Vitamin B12 can rise from difficulty in concentrating or memory, mental fatigue and low moods, to a severe depression, intense agitation etc. People suffering from depression often respond faster to depression medication when they take Vitamin B12 supplements along with it.
The best way to avoid a deficiency of B vitamins and depression is to eat a varied diet of fresh fruit, an abundance of vegetables, whole grains, legumes, nuts and seeds, and other food as desired. Some of these B vitamins can also be made by friendly bacteria in a healthy colon and absorbed into circulation.
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Vitamin B1 (thiamin) 
Vitamin B3 (Niacin)
Vitamin B5 (Pantothenic acid)
Vitamin B6 (pyridoxine)
Vitamin B9 Folic acid (folacin). Deficiencies of folic acid can cause mental illness. Dark-green leafy vegetables, liver, orange juice, beans, avocados, beets are good sources of folate. Other sources include fruit and enriched grains.
Vitamin B12 (cobalamin) aids relieve irritability, improve concentration, increase energy, and support a healthy nervous system. Only animal foods such as meat, fish, and eggs naturally have cobalamin in them.
Vitamin C (ascorbic acid) is essential for combating stress, anxiety and depression. Oranges and other citrus fruits are a great way to get your vitamin C.
Choline sends nerve impulses to brain and produces a soothing effect.
The best animal sources of choline are eggs, red meat, liver, and caviar. Good vegetable sources are cabbage, cauliflower, soybeans, chickpeas, lentils, and rice.
Vitamin E (dry form) (alpha-tocopherol) helps brain cells in getting needed oxygen.
Zinc promotes mental alertness and aids in proper brain function.
Magnesium is anti-stress mineral, necessary for proper nerve functioning
Manganese helps reduce nervous irritability and relief depression.
Calcium alleviates tension, irritability, and promotes relaxation.
Tyrosine aids increase the rate at which brain neurons produce the antidepressants dopamine and norepinephrine.
Tryptophan works with vitamin B6, niacin, and magnesium to synthesize the brain chemical serotonin, a natural tranquilizer.
Phenylalanine needed for the brain’s release of the antidepressants dopamine and norepinephrine.
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Who are at risk of vitamin B12 deficiency?
Vitamin B12 is water-soluble, and is named cobalamin because it has the element cobalt in its structure.
Vitamin B12 maintains healthy nervous system and assists with blood cell formation.
Deficiency of cobalamin may cause eczma, dandruff, hair loss, skin disorders, loss of appetite, extreme fatigue, confusion, mental depression, drowsiness, and hallucinations.
Usually bound to protein in foods (as in meat and eggs), cobalamin is released in digestion. Intrinsic Factor, a substance made by cells that line the stomach, binds to cobalamin, and this complex of cobalamin and intrinsic factor is then absorbed in the small intestine.
Some people cannot make enough intrinsic factor to bind with cobalamin, and as a result, they absorb very little vitamin B12 in the digestive tract. Over time, this can develop into a disorder called pernicious anemia.
Pernicious anemia takes time to develop because the liver stores enough vitamin B12 to last.
But if none, or very little vitamin B12, is absorbed through the diet, it will take about a year or so for the liver's reserves of vitamin B12 to be depleted.
Another way to develop vitamin B12 deficiency is to not take in enough foods that provide vitamin B12. This can occur to strict vegetarians who neglect to supplement their diet with vitamin B12.
It's important to understand that vegetarians who are thinking about pregnancy need to start vitamin B12 supplementation long before they become pregnant.
Infants of vegetarian moms have limited stores of vitamin B12 and can develop a deficiency within months of birth. So it is important that vegetarian moms who breastfeed their infants take vitamin B12 supplement. Untreated deficiency of vitamin B12 in babies can result in severe and permanent neurological (nerve) damage.
Many older adults are marginally deficient in cobalamin. Smokers, people who have been taking some prescription drug are also at risk of vitamin B12 deficiency.
Most persons that have low levels and diets poor in vitamin B12 would do well to supplement B12 daily.
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