10 Nutritional Deficiencies That May Cause Depression
Introduction
Beneath is a list of 10 nutritional deficiencies that may cause depression which you need to be aware of. These deficiencies could be causing you headaches, stress, constipation, anxiety, heart problems, and so many other disorders.In addition to seeing a doctor regularly, you need to test your nutrition levels every year if possible. You should also concern to your physician before taking any supplements, especially if you’re on prescription medications.
10 Nutritional Deficiencies That May Cause Depression
1. Vitamin D
Vitamin D deficiency is the main epidemic that physicians and public health officials are just beginning to recognize. This deficiency has been connected to depression, autism and dementia. Most of our levels drop off during the fall and winter months since sunlight is the major source.You should ideally be getting 5,000-10,000 IU (international units) per day. However, the National Institutes of Health (NIH) suggests most healthy adults get only about 600 IUs daily.
2. Omega-3 Fatty Acids
It is surprising how so many individuals suffer from omega-3 fatty acid deficiency even though they eat enough salmon and take fish oil supplements regularly. That shows you just how much fish — salmon, halibut, tuna — or flaxseeds and walnuts we need to consume to be at an optimal level.These essential minerals minimize inflammation and play an important role in brain function, especially memory and mood. The body can not make them, so you need to either consume them or take supplements. Omega-3 fatty acids are just one of the supplements I take every-day for depression.
3. Magnesium
Chances are good that you're magnesium-deficient because up to half of Americans individuals are. Our lifestyles decrease our levels: excess alcohol, salt, sugar, coffee, phosphoric acid (in soda), antibiotics, chronic stress and diuretics (water pills).Magnesium is sometimes considered as the stress antidote, the “most strong relaxation mineral that exists,” according to Hyman. It is found in greens, seaweed, and beans. The National Institutes of Health recommends a daily intake of about 400-420 milligrams (mg) of magnesium for adult men and 310-320 mg for adult women.
4. Folate
People with a low folate level have only a 7 % response to treatment with antidepressants. Those with high folate levels have a response of 44 % according to Hyman. That is why many psychiatrists have now advised folate called Deplin to cure depression and improve the effectiveness of an antidepressant.You can start consuming a folate supplement and see if you get any results. Your daily suggested folate intake depends on your gender, whether you're pregnant or breastfeeding, and age.
However, most adults need at least 400 mcg per day. You can also get your daily folate requirements by eating foods high in folate, including beans, dark leafy greens and legumes, and citrus fruits and juices.
5. Vitamin B Complex
B vitamins like vitamin B-6 and vitamin B-12 can provide some amazing health benefits, including decrease stroke risk and healthy skin and nails. On the other hand, vitamin B deficiency may influence your mental health.More than a quarter of critically depressed older women were deficient in B-12, according to one 2009 study.
The best sources of vitamin B-6 are seafood, poultry, bananas, and leafy green vegetables. For vitamin B-6, the National Insititute of Health (NIH) recommends a daily intake of 1.7 mg for adult men and 1.5 mg for adult women.
Vitamin B-12 is found in animal foods (eggs, meat, poultry, fish and milk) and shellfish, such as clams, crab and mussels. Most adults should need to intake 2.4 micrograms (mcg) of vitamin B-12 daily, according to the NIH.
6. Amino Acids
Amino acids — the building blocks of protein — aid your brain properly function. A deficiency in amino acids may cause you to feel foggy, sluggish, unfocused, and depressed. Good sources of amino acids include fish, beef, eggs, seeds, beans and nuts.7. Zinc
Zinc is used by more enzymes (and we have over 300) than any other mineral. It is important for many of our systems. It initiates our digestive enzymes so that we can break down our food, and works to prevent food allergies (which, in turn, prevent depression in some individuals, since some of our mood disturbance are triggered by food allergies).It also aids our DNA to repair and produce proteins. Finally, zinc helps control inflammation and increase our immune system. The National Insitute of Health recommends a daily intake of 11 mg of zinc for adult men and 8 mg for adult women.
8. Iron
Iron deficiency is very common in women. About 20 % of women and 50 % of pregnant women are in the club. Only three per-cent of men are iron deficient. The very common form of anaemia — an insufficient number of red blood cells — is caused by iron deficiency.Its symptoms are similar to depression: irritability, fatigue, brain fog. Most adults should consume 8-18 mg of iron per day, depending on age, gender, and diet, according to the National Institute of Health (NIH) good sources of iron include fish, red meat and poultry. If you really want to get more red blood cells, eat liver.
9. Selenium
Selenium is very critical for good thyroid function. It helps the conversion of inactive thyroid hormone T4 to the active thyroid hormone the T3. It also helps one of our important antioxidants (glutathione peroxidase) keep polyunsaturated acids in our cell membranes from getting oxidized (rancid).Most adults need about 55 mcg of selenium per day. The best food source of selenium is Brazil nuts, which carry about 544 mcg of selenium per ounce.
10. Iodine
Like Selenium, iodine deficiency can be a big problem because iodine is very important for the thyroid to work as it should, and the thyroid affects more than you think: your energy, metabolism, growth, body temperature, immune function, and brain performance (memory, concentration and more).
When it’s not working properly, you can feel very depressed, among other things. You can get iodine by using an iodine-enriched salt, or by consuming dried seaweed, shrimp, or cod. The daily recommended quantity of iodine for most adults is about 150 mcg.
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