• Kevin Patton

Depression and Nutrition

Updated: Sep 17, 2019

Did you ever wish that you could take a vitamin for depression? Well, for some of us it may be just that simple. There are a variety of vitamin deficiencies that can lead to depression symptoms.

B-Complex Vitamins

The B-complex vitamins are essential to mental and emotional well-being. They cannot be stored in our bodies, so we depend entirely on our daily diet to supply them. Alcohol, refined sugars, nicotine, and caffeine destroy B-Complex vitamins, so it is no surprise that many people may be deficient in them.




Vitamin B6 (pyridoxine): This vitamin aids in the processing of amino acids, which are the building blocks of all proteins and some hormones. It is needed in the manufacture of serotonin, melatonin and dopamine. Vitamin B6 deficiencies, although very rare, cause impaired immunity, skin lesions, and mental confusion. A marginal deficiency sometimes occurs in alcoholics, patients with kidney failure, and women using oral contraceptives. MAOIs, ironically, may also lead to a shortage of this vitamin. Many nutritionally oriented doctors believe that most diets do not provide optimal amounts of this vitamin.


Folic acid: This B vitamin is needed for DNA synthesis. It is also necessary for the production of SAM (S-adenosyl methionine). Poor dietary habits contribute to folic acid deficiencies, as do illness, alcoholism, and various drugs, including aspirin, birth control pills, barbiturates, and anticonvulsants. It is usually administered along with vitamin B12, since a B12 deficiency can mask a folic acid deficiency. Pregnant women are often advised to take this vitamin to prevent neural tube defects in the developing foetus.

Vitamin C: Subclinical deficiencies can produce depression, which requires the use of supplements. Supplementation is particularly important if you have had surgery or an inflammatory disease. Stress, pregnancy, and lactation also increase the body's need for vitamin C, while aspirin, tetracycline, and birth control pills can deplete the body's supply.


Deficiencies in a number of minerals can also cause depression.

Magnesium: Deficiency can result in depressive symptoms, along with confusion, agitation, anxiety, and hallucinations, as well as a variety of physical problems. Most diets do not include enough magnesium, and stress also contributes to magnesium depletion.

Calcium: Depletion affects the central nervous system. Low levels of calcium cause nervousness, apprehension, irritability, and numbness.

Zinc: Inadequacies result in apathy, lack of appetite, and lethargy. When zinc is low, copper in the body can increase to toxic levels, resulting in paranoia and fearfulness.

Iron: Depression is often a symptom of chronic iron deficiency. Other symptoms include general weakness, listlessness, exhaustion, lack of appetite, and headaches.

Manganese: This metal is needed for proper use of the B-complex vitamins and vitamin C. Since it also plays a role in amino-acid formation, a deficiency may contribute to depression stemming from low levels of the neurotransmitters serotonin and norepinephrine. Manganese also helps stabilize blood sugar and prevent hypoglycemic mood swings.

Potassium: Depletion is frequently associated with depression, tearfulness, weakness, and fatigue.

Sources of Nutrition

Vitamin B: Marmite, Mushrooms, Milk

Vitamin C : Sprouts, Tomatoes, Citrus Fruit

Magnesium: baked beans, peas, peanut butter, baked potatoes, bananas

Calcium: Milk, Cheese, Oats

Zinc: Sesame seeds, tahini, peanuts, dark chocolate, roast pumpkin seeds

Iron: Eggs, Baked Beans, Lentils

Manganese: Hazelnuts, pecans, Sunflower seeds



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