13 Causes of Anxiety & Depression due to Vitamin Deficiency.

Anxiety and depression is the most common disease which we all experience in our lives. They are so regular that one can be sad and hopeless. Like any other feelings, it would fade within two weeks or less. But if a dark mood lasts more than two weeks, it will affect your daily life. 

What Vitamin Deficiency Causes Anxiety & Depression?
1. B-Complex Vitamins
2. Vitamin B1 (Thiamine)
3. Vitamin B3 (Niacin)
4. Vitamin B5 (Pantothenic Acid)
5. Vitamin B6 (Pyridoxine)
6. Vitamin B12
7. Vitamin B9 (Folate)
8. Vitamin C
9. Vitamin D
10. Magnesium
11. Calcium
12. Selenium
13. Zinc

Although it clinically proves that vitamins and minerals are some essential nutrients for mental health. So deficiency of these Vitamins and minerals is one of the causes of anxiety and depression in the human body. In this guide, we will talk about those vitamins and their importance to prevent stress and depression.

So let’s give a glance at our vitamin deficiencies that cause anxiety and depression guide.

What Vitamin Deficiency Causes Anxiety & Depression?

treat-anxiety-and-depression

1. B-Complex Vitamins:-

B vitamins are water-soluble vitamins that can’t accumulate in the human body. So regular intake of this vitamin is necessary. It plays a massive role in the methylation cycle, DNA synthesis, monoamine oxidase production, and the repair and maintenance of phospholipids. If there are any deficiencies in your regular diet, then you may face mental illness for sure. In addition, excessive intake of alcohol, caffeine, and nicotine can reduce the action of the vitamin B complex. 

2. Vitamin B1 (Thiamine):- 

Thiamine is very popular for its calm and soothing effects. That’s why it is also known as an ‘anti-stress vitamin. Thiamine helps to produce fuel from glucose. Without it, the brain remains out of energy. It can cause various mental disorders like memory functions, dementia, and cognitive impairment. That’s why this vitamin deficiency causes anxiety and depression. 

Here are Some Natural Resources of Vitamin B1 

  1. Beans and legumes
  2. Asparagus 
  3. Eggs
  4. Meat, poultry, and fish
  5. Dairy products (like yogurt)
  6. Green beets
  7. Spinach
  8. Whole grains
  9. Brussels sprouts
  10. Nuts and seeds

Some foods which contain thiaminases like mussels and shrimp inactivate thiamine. 

3. Vitamin B3 (Niacin):-  

Deficiency of vitamin B3 causes pellagra with the symptoms of dementia and psychosis. Lack of Niacin is one of the reasons for mental and physical slowness as well as anxiety.

causes-of-anxiety-and-depression

Some Natural Resources of Vitamin B3 are mention below:- 

  1. Legumes
  2. Dairy products
  3. Fish
  4. Eggs
  5. Lean meats
  6. Poultry
  7. Nuts 

4. Vitamin B5 (Pantothenic Acid) :- 

Lack of vitamin B5 may cause fatigue, insomnia, depression, skin irritation, and tingling of hands and feet. In addition, it is beneficial for neuronal function. That’s why this vitamin deficiency causes anxiety and depression. 

Food Resources of Vitamin B5 are: 

  • Chicken
  • Eggs
  • Broccoli
  • Lentils
  • Whole-wheat bread
  • Milk
  • Yogurt
  • Tuna

5. Vitamin B6 (Pyridoxine)

anxiety-and-depression-by-vitamin-deficiency

Vitamin B6 helps produce amino acids that make neurotransmitters or hormones like serotonin, dopamine, norepinephrine, and melatonin. Serotonin keeps our sleep cycle, and norepinephrine helps to stabilize our mood. Lack of this vitamin may cause depression, anxiety, mental confusion, and loss of concentration, along with short-term memory loss. To avoid all of these illnesses, the requirement of these vitamins is 1.3-2.0 mg per day for an adult.

Also Read: 16 Best Food to Eat For a Bright Memory

The Natural Food Which May Contain Vitamin B6 are enlisted below

  • Chicken
  • Beef liver
  • Fish (like tuna, salmon)
  • Cottage cheese
  • Chickpeas
  • Potatoes
  • Squash
  • Non-citrus fruits (like bananas)

6. Vitamin B12:-  

Vitamin B12 is helpful to make hemoglobin. Lack of this vitamin may cause pernicious anemia. And many neurologic and psychiatric symptoms.

Such as brain fog, numbness, agitation, irritability, confusion, amnesia, low concentration, disorientation, attention, insomnia, e.t.c.

Food Sources of Vitamin B12 are:

  • Chicken
  • Meat
  • Eggs
  • Fish (like salmon, white tuna)
  • Milk
  • Yogurt

7. Vitamin B9 (Folate):-  

Vitamin B9 is necessary for DNA synthesis, it also helps to produce SAM (S-adenosylmethionine). Excessive alcohol intake, a poor diet can reduce the work of folate. Doctors prescribe this vitamin to most pregnant women to prevent neural tube defect disorder of the growing fetus.

Some Natural Sources of vitamin B9 are 

sources-of-Vitamin-B9
  • Beans (e.g., chickpeas, black-eyed peas)
  • Leafy green vegetables (e.g., spinach, kale, collards, endive)
  • Asparagus
  • Brussels sprouts
  • Sunflower seeds
  • Peanuts

8. Vitamin C:- 

Stress is the cause of excessive oxidation, and it can also cause neuropsychological disorders. Vitamin C can work as an antioxidant and help to reduce oxidation in the body. That will help to boost our mood. A report proves that a lack of Vitamin C may cause increased depression, confusion, anger.

Some Sources that contain Vitamin C are mention below:-

  1. Broccoli
  2. Cauliflower
  3. Grapefruits
  4. Brussels sprouts
  5. Kiwi
  6. Strawberries
  7. Melon
  8. Tomatoes
  9. Oranges
  10. Peppers
  11. Potatoes

The need for vitamin C increases during pregnancy, breastfeeding, and stress, but some medicines like aspirin, tetracycline, and birth control pills exhaust the action of vitamin C. 

9. Vitamin D:- 

sunshine-vitamin-to-cause-anxiety-and-depression

This fat-soluble vitamin, also called the ‘sunshine vitamin,’ plays a huge role in reducing anxiety and depression. Many researchers found that people who have depression may have low rates of vitamin D. They also see that a Lack of vitamin D can be prone to depression. It also helps to synthesize neurons which are the central part of the brain and nervous system. That is why vitamin D deficiency can lead to anxiety and depression. We all know that sunlight helps to absorb vitamin D in our body, although

There are Some Food which contains Vitamin D. They are

  1. Egg yolks
  2. Beef liver
  3. Mushrooms
  4. Cheese
  5. Fatty fish (like salmon, tuna)
  6. Fortified foods (like milk, juice, yogurt, cereals)

There are lots of other vitamins and minerals available that cause anxiety and depression. A branch of minerals like Magnesium, calcium, selenium, zinc, iron, Manganese, potassium is helpful to reduce anxiety and stress. These essential minerals are associated with personal changes like Depression, confusion, anxiety, and Stress. 

Read Now: Ayurvedic Herbs & Vend Ayurveda Liver Health: Remedies for Liver Problems

10. Magnesium:-

Magnesium is an essential component that helps to increase serotonin. Lack of serotonin can trigger anxiety and depression. It also helps to regulate cortisol levels which can calm our nervous system.

Magnesium-rich foods are enlisting below 

  1. Dark green leafy vegetables
  2. Nuts and seeds
  3. Whole grains
  4. Legumes

11. Calcium:- 

Calcium is an essential mineral that is store in the bones and teeth of our body. This mineral also plays a huge role in muscle construction and the nervous system. That is why lack of calcium can impact the nervous system, which causes anxiety and stress.

Calcium enriched Foods are mention below:-

  1. Organic Milk
  2. Cheese
  3. Yogurt
  4. Fortified foods (like juice, cereals)
  5. Fatty fish (e.g., salmon)
Foods-to-cure-anxiety-and-depression

12. Selenium:- 

Selenium is a significant component that helps to synthesize and metabolism of thyroid hormones. Deficiency of these minerals can boost neuropsychiatric manifestation, such as mood disorders, cognitive dysfunction, and other psychiatric symptoms, and anxiety and depression. Thyroid dysfunction can play a massive role in depression.

Foods that Contain lumps amount of Selenium is 

  1. grain products like bread, cereal e.t.c
  2. Eggs
  3. Meat
  4. Poultry
  5. Dairy products. 
  6. Seafood

13. Zinc:-

This mineral helps for our growth and development. It also has a role behind smell and taste.

Food that enriches zinc are mention below:-

  1.  Beans (like kidney beans and chickpeas)
  2. Whole grains
  3. Meat
  4. Poultry
  5. Seafood (e.g., oysters, crab, lobster)
  6. Dairy products
  7. cashews
  8. pumpkin seeds)

Conclusion:-

So these are some vital vitamins and minerals deficiency that causes anxiety and depression. But still, before making any decisions about your daily diet, you need to consult with a professional and expert dietician or nutritionist. They will suggest to you which one suits you in those situations. Don’t take your depression so lightly because it will be heavy for you after some time if you ignore it now. 

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