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Vitamin deficiency causing depression: SAMHSA Behavioral Health Treatment Services Locator


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Should You Take Vitamins for Depression?

If you have chronic depression, more than one factor may be causing your symptoms. One of these potential causes is a deficiency in one or more essential nutrients. This could be great news, because along with medication, therapy, and any other treatment your doctor prescribes, making simple changes to your diet may help you to feel better.

Keep in mind that the body benefits most from vitamins and minerals that come from whole foods rather than pills. In fact, even if you aren’t low in any particular nutrient, eating a balanced diet in general—one made up of fresh foods rather than processed ones—can help you feel better overall.

Only a medical professional can determine if you have a nutritional deficiency, so before you fill your fridge with new foods or stock up on supplements, get an official diagnosis.

B-Complex Vitamins

B vitamins are essential for mental and emotional well-being. They’re water-soluble, meaning they can’t be stored in the body, so you need to get them through the foods you eat every day. B vitamins may be depleted by alcohol, refined sugars, nicotine, and caffeine. Excesses of any of these can play a part in a B-vitamin deficiency.

Vitamin B1 (Thiamine)

The brain uses vitamin B1 to help convert glucose, or blood sugar, into fuel. Without it, the brain rapidly runs out of energy. Thiamine deficiencies are rare but can lead to a variety of disorders including irritability and symptoms of depression. One study found that thiamine supplements might help counteract the time lag of antidepressants for people with major depressive disorder.

Natural food sources of vitamin B1 include:

  • Acorn squash
  • Asparagus 
  • Beans and legumes
  • Beet greens
  • Brussels sprouts
  • Dairy products (e.g., yogurt)
  • Eggs
  • Meat, poultry, and fish
  • Nuts and seeds
  • Spinach
  • Whole grains

If you have low levels of vitamin B1, you may want to avoid clams, milled rice, mussels, and shrimp. These foods contain the enzyme thiaminases, which renders thiamine inactive.

Vitamin B3 (Niacin)

A niacin deficiency can cause pellagra, a disease that can cause psychosis and dementia.  Because many commercial foods contain niacin, pellagra has virtually disappeared. However, deficiencies in vitamin B3 can produce agitation and anxiety, as well as mental and physical slowness.

Food sources of vitamin B3 include:

  • Dairy products
  • Eggs
  • Fish
  • Lean meats
  • Legumes
  • Nuts
  • Poultry

Vitamin B5 (Pantothenic Acid)

Deficiencies of vitamin B5 are rare but may lead to fatigue, depression, insomnia, skin irritation, and numbness and tingling in the hands and feet.

Food sources of vitamin B5 include:

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

Vitamin B6 (Pyridoxine)

Vitamin B6 helps the body process amino acids, which are the building blocks of proteins and some hormones. It is needed to make serotonin, melatonin, and dopamine. Many nutritionally oriented doctors believe that most diets do not provide optimal amounts of this vitamin.

Vitamin B6 deficiencies, although very rare, cause impaired immunity, skin lesions, and mental confusion. A marginal deficiency sometimes occurs in people with moderate to severe alcohol use disorder, people with kidney failure, and women using oral contraceptives.

Food sources of vitamin B6 include:

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

Vitamin B12

A vitamin B12 deficiency can lead to a variety of neurologic and psychiatric symptoms. Because vitamin B12 is important for red blood cell formation, a deficiency can also cause anemia. Deficiencies take a long time to develop, since the body stores a three- to five-year supply in the liver.

When shortages do occur, they are often due to a lack of intrinsic factor: an enzyme that allows vitamin B12 to be absorbed in the intestinal tract.

This condition is known as pernicious anemia. Since intrinsic factor diminishes with age, older people are more prone to B12 deficiencies.

Food sources of vitamin B12 include:

  • Chicken
  • Eggs
  • Fish (e.g., salmon, trout, white tuna)
  • Meat
  • Milk
  • Yogurt

Vitamin B9 (Folate)

Vitamin B9 is needed for DNA synthesis. It is also necessary for the production of SAM (S-adenosyl methionine). A poor diet, illness, heavy alcohol use, and certain drugs can contribute to folate deficiencies. Pregnant women are often advised to take this vitamin to prevent neural tube defects in the developing fetus.

Food sources of folate include:

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

Vitamin C

When too little vitamin C plays a role in depression symptoms, supplements may help. While there are currently more animal than human studies showing the effects of vitamin C on depression, one small study of young male students linked higher levels with an improved overall mood and lower levels with increased depression, anger, and confusion.

Stress, pregnancy, and breastfeeding increase the body’s need for vitamin C, while aspirin, tetracycline, and birth control pills can deplete the body’s supply.

Food sources of vitamin C include:

  • Broccoli
  • Brussels sprouts
  • Cauliflower
  • Grapefruits
  • Kiwi
  • Melon
  • Oranges
  • Peppers
  • Potatoes
  • Strawberries
  • Tomatoes

Vitamin D

Vitamin D is important to the body in many ways. Your body needs this key vitamin to absorb calcium. What’s more, your bones need it to stay healthy and strong, your cells need it to grow, your nerves need it to carry messages between the brain and other body parts, and your immune system needs it to fend off viruses and bacteria.

The “sunshine vitamin” also plays a role in mental health.

More and more research has shed light on the link between a lack of vitamin D and depression.

One meta-analysis found that people with depression have low vitamin D levels and people with low vitamin D have a much greater risk of depression. While the best way to absorb vitamin D is through sun exposure, dietary supplements and certain foods are also viable sources. 

Food sources of vitamin D include:

  • Beef liver
  • Cheese
  • Egg yolks
  • Fatty fish (e.g., salmon, tuna, mackerel)
  • Fortified foods (e.g., milk, non-dairy milk, juice, yogurt, cereals)
  • Mushrooms


Deficiencies in a number of minerals have been associated with depressive symptoms as well as physical problems.


The fourth most abundant mineral in the human body, magnesium is mostly stored in your bones. While not common, magnesium deficiency can occur if you don’t consume enough magnesium-rich foods.

Health problems, like diabetes and moderate to severe alcohol use disorder, as well as certain medication that interferes with the absorption of magnesium in your small intestine, can also cause a deficiency.

A deficiency of this essential mineral has been linked with personality changes, including apathy, depression, agitation, confusion, anxiety, and delirium.

Food sources of magnesium include:

  • Dark green leafy vegetables
  • Legumes
  • Nuts and seeds
  • Whole grains


Calcium, which is the most abundant mineral in the body, is mostly stored in the bones and teeth where it helps with formation and strength. It also plays a role in muscle contraction, normal nervous system function, blood clotting, and hormonal secretion.

Long-term calcium deficiency can lead to a loss of bone density (osteopenia) or brittle, weak bones (osteoporosis).

A diet low in calcium has also been shown to increase self-rated depression in middle-aged women. 

Calcium deficiency can occur from a lack of calcium in your diet as well as an abundance of protein and sodium-rich foods, which are known to impair calcium absorption.

Food sources of calcium include:

  • Cheese
  • Fatty fish (e.g., salmon)
  • Fortified foods (e.g., non-dairy milk, juice, cereals)
  • Organic milk
  • Yogurt


Selenium is a trace mineral, which means that your body only needs a small amount. Selenium is essential for normal thyroid function, reproduction, and DNA synthesis. One study linked too high and too low levels of selenium in young people to an increased risk of symptoms of depression.

Selenium is often found in multivitamins as well as in the forms of selenomethionine, selenium-enriched yeast, or sodium selenite. It’s still unknown how well the body absorbs selenium in supplement form.

Food sources of selenium include:

  • Breads, cereals, and other grain products
  • Dairy products
  • Eggs
  • Meat
  • Poultry
  • Seafood


You need zinc for normal growth and a healthy immune system.  The trace mineral is involved in protein production, DNA synthesis, and cell division. It also helps with your sense of smell and taste.

Zinc deficiency, which is rare in children and young adults, may be due to diet as well as problems with absorption, which can be seen in people with inflammatory bowel disease (IBD). Since zinc leaves the body quickly, you need to eat foods that contain zinc daily.

Food sources of zinc include:

  • Beans (e.g., baked beans, chickpeas, kidney beans)
  • Dairy products
  • Meat
  • Nuts (cashews)
  • Poultry
  • Seafood (e.g., oysters, crab, lobster)
  • Seeds (pumpkin seeds)
  • Whole grains


Iron deficiency can impact anyone at any age. In fact, it’s among the most common nutritional deficiencies in the world.

Iron is essential for the production of hemoglobin, a protein that allows red blood cells to carry oxygen to every part of your body, as well as myoglobin, which is found in your muscle cells.

One study found that 72% of participants with depression had iron deficiency anemia (IDA) compared to 16% of non-depressed participants. Researchers also linked the severity of depression symptoms to an increase in IDA.

Food sources of iron include:

  • Beans (e.g., pinto beans, black beans, lentils, kidney beans)
  • Beef, chicken, lamb, pork, and turkey
  • Broccoli and bok choy
  • Dried fruit (e.g., apricots, prunes, raisins)
  • Green beans
  • Leafy green vegetables
  • Nuts and seeds (raw pumpkin seeds)
  • Shrimp, clams, and oysters
  • Tofu
  • Tomatoes


Although your body does not need much, this trace mineral is required for normal functioning of your brain, nervous system, and many of your body’s enzyme systems. A tiny amount (about 20mg) is stored in your bones, liver, pancreas, and kidneys, and you can also get it from food.

People with manganese deficiency, which is extremely rare, often struggle with infertility, bone problems, altered carbohydrate and lipid metabolism, and seizures.

Research has linked both manganese deficiency and an over-abundance of the trace mineral to the development of depressive disorders.

Food sources of manganese include:

  • Beans (e.g., chickpeas, lima beans, navy beans, pinto beans)
  • Leafy, green vegetables (e.g., spinach, Swiss chard, collard greens, kale)
  • Nuts and seeds
  • Pineapple (including raw pineapple or pineapple juice)
  • Raspberries and strawberries
  • Seafood (e.g., mussels, clams, crayfish)
  • Soybeans, tofu, tempeh
  • Spices (e.g., cloves, cinnamon, black pepper, turmeric)
  • Summer squash
  • Whole grains (e.g., quinoa, brown rice, oats, whole-wheat bread)


Your body requires potassium for optimum health, including proper kidney, heart, and brain function, muscle growth, and nerve transmission.

A deficiency in potassium can result from a low-carb diet and is also linked to certain conditions, including people with kidney disease, diabetes, and inflammatory bowel disease, and people who use laxatives or diuretics. 

A recent study found that a diet low in potassium and high in sodium may predict future depression in adolescents.

Getting potassium through your diet is preferred; talk to your health care provider before taking potassium supplements.

Food sources of potassium include:

  • Baked potatoes
  • Baked sweet potatoes
  • Bananas
  • Bok choy
  • Clams
  • Dried apricots
  • Halibut
  • Nonfat yogurt
  • Prunes and prune juice
  • Tomato products
  • White beans

A Word From Verywell

Nutrition is an important and often overlooked part of good mental health. Luckily, tweaking your diet to keep your body and mind healthy doesn’t have to be complicated.

A nutritionist or dietitian is a great first step to determine if you are low in any of these vitamins and minerals. If you are, you can work together to find easy ways to incorporate more of them into your diet.

8 Nutrient Deficiencies That Cause Depression and Anxiety

If you’re managing depression, anxiety, or both, you have been told that pharmaceuticals are the only way to manage your mood. Antidepressants and anti-anxiety medications can be absolute life-savers in the short term. Long term, these drugs can have dangerous side effects. They can also be hell to get off of. Antidepressant drugs can also cover up the root cause of your mental health concerns. They can keep you from learning about what your body really needs to balance your mood and energy. No shade or shame or BS if antidepressants and anti-anxiety pills are working for you! Your body, your choices. If you’d like to learn about common factors that may be playing a part in your mental health concerns, read on my love!

Nutrients, vitamins and minerals are vital for maintaining your mental health. When these things are out of balance, symptoms like depression, anxiety and fatigue can rear their ugly little heads. If your mental health could use some support, it’s worth checking out if you are deficient in the following:

1. B Vitamins

Low levels of B vitamins are correlated with depression, fatigue, and irritability. Increasing your intake of B vitamin-rich foods can lead to improvements in mood and energy. Most important for mental health are vitamins B6, B12 and B9 (folate).

These vitamins play a vital role in producing chemicals, like serotonin, that affect mood and other brain functions. They’re also important for help us detoxify, and keep our hormones in balance. The methylation process and other detox processes in our bodies depend on having enough of the right kind of B vitamins.

Aside from B12, which you can read more about here, your body cannot store these vitamins for long periods, so you have to replenish them regularly through food (1).

My favorite food sources of B vitamins include:
  • Beef liver: 1 ounce (20 micrograms)
  • Sardines: 3 ounces (6. 6 micrograms)
  • Atlantic mackerel: 3 ounces (7.4 micrograms)
  • Lamb: 3 ounces (2.7 micrograms)
  • Wild-caught salmon: 3 ounces (2.6 micrograms)
  • Nutritional yeast: 1 tablespoon (2.4 micrograms)
  • Feta cheese: 0.5 cup (1.25 micrograms)
  • Grass-fed beef: 3 ounces (1.2 micrograms)
  • Cottage Cheese: 1 cup (0.97 micrograms)
  • Eggs: 1 large (0.6 micrograms)



Iron helps your red blood cells carry oxygen to your brain, organs and every little corner of your body. The health of your brain and your nervous system depend on healthy iron levels. Low iron levels can result in less oxygen going to your cells. Iron deficiency can cause a range of symptoms including depression, fatigue, low energy, weakness and irritability.

Folks who menstruate monthly or are pregnant are at greater risk for iron deficiency. Low iron levels in humans who do not have a regular monthly bleed or who are not gestating a wee fetus can be a serious concern, and can indicate an occult, or hidden, source of blood loss. No need to freak out or worry. Just make sure you get some competent medical care, k?

Heme foods rich in iron:
  • Oysters, mussels and clams
  • Liver, beef or chicken
  • Beef
  • Chicken
  • Eggs

Non-heme iron sources:

  • Chard
  • Spinach
  • Pumpkin
  • Squash
  • Pine nuts
  • Pistachios
  • Sunflower seeds
  • Cashews and white potatoes
  • Legumes (especially lentils)
  • Black strap molasses (1-2 Tbsp/day)
  • Stinging nettle leaf tea steeped overnight to get the most iron out of it.

Consume vitamin C-rich foods paired with non-heme iron-rich plant foods. For example, spinach and lemon juice; lentils and tomatoes; kale and sweet potato.

I have a whole article all about iron deficiency, and you can read that baby right here.



Iodine is a key component in thyroid hormone, so a deficiency can cause a host of symptoms. You literally can’t make the hormones your body needs to fuel your metabolism without iodine. Thyroid health is a massively important part of your mental health. Your thyroid regulates so many important things in your body—your mood, energy, metabolism, growth, immune function, and brain performance—to name a few!

When you don’t have enough iodine and your thyroid isn’t performing at its best, you may have symptoms of depression. Full body depression. The overall blahs. Sluggishness. Slow digestion. It can be pretty rough!

Beyond hypothyroid symptoms, common iodine-deficiency symptoms include:

  • Trouble producing saliva and properly digesting food
  • Skin problems, generally dry skin
  • Less than awesome concentration and focus
  • Difficulty retaining information
  • Muscle weakness, achiness or even pain
  • Fibromyalgia
  • Metabolic issues, leading to sugar-level imbalance and weight management difficulties
Iodine sources:
  • Seaweed (in order from most to least iodine: Kelp, Kombu, Hijiki, Arame, Dukse, Wakame, Nori)
  • Cod
  • Shrimp
  • Organic eggs
  • Cranberries
  • Tuna
  • Prunes
  • Bananas

Want to learn more about hypothyroid? Check out Episode 10 of The Feminist Wellness Podcast – Hypothyroid is a Feminist Issue (an episode for humans of all genders!)


Vitamin D

When our bare skin is exposed to ultraviolet light from the sun, our bodies do the science of activating vitamin D in our cells.

Vitamin D deficiency is becoming more and more common. Makes sense: we’re indoors more than ever before. So many of us travel in a car or underground instead of walking everywhere, like our not-so-distant ancestors did. Most of us spend all day in a building, working. We get home after dark all winter. Our bodies are just not getting that Sunshine Time we SOOO desperately need to be both happy and healthy!

Research is showing links between vitamin D deficiency and depression, dementia and even autism. Low vitamin D can also leave you fatigued and irritable. Without sufficient Vitamin D, your immune system also tanks.

Supplements may be the only solution as it is difficult to get vitamin D from your food. So taking that walk out of the office at lunch time is not only important because movement is so vital for our wellness, but also because getting some sunshine on your skin and some vitamin D into your body is darn good medicine.

5. Selenium

Selenium is a mineral with very potent antioxidant properties. It is so important for mental health, healthy metabolism and optimal thyroid function. It is important in the activation and conversion of thyroid hormone.

Low selenium levels have been linked to depression and low mood. It’s recommended to get 200 mcg of selenium per day from food, supplements or a combination thereof.

Selenium sources:
  • Brazil nuts (the best source!)
  • Mushrooms
  • Seafood, especially oysters and tuna
  • Beans
  • Sunflower seeds
  • Meat
  • Poultry
  • Liver (you knew I’d say liver!)

6. Magnesium

Magnesium is very important in mood regulation and has an impact on your nervous system. It is necessary for most functions in our bodies. However, up to half of the population is magnesium deficient. Our lifestyles may be one cause of low magnesium levels. Alcohol, white table salt and the sodium used in processed foods, coffee and sugar can all decrease our magnesium levels. And because our soil is so bereft of minerals, magnesium is not as available in our food the way it once was.

Magnesium deficiency has been linked to depression, anxiety, migraines and high blood pressure. Magnesium can be found in foods like spinach, dark chocolate (yum!), oily fish, bananas, and almonds.

7. Omega-3 Fatty Acids

Omega-3 fatty acids help to reduce inflammation. They are vital for brain function, especially memory and mood. If your diet is low in good quality fats, like omega-3s, then your body can only make low quality nerve cell membranes.

Oily fish like salmon and tuna are great sources of omega-3 fatty acids, as are fish like cod and cod liver oil. These healthy fats can also be found in flaxseeds and walnuts.

8. Gut Health

Leaky gut is when your intestinal walls are permeable to food particles, yeast, bacteria and other beasties that shouldn’t be leaking out into your systemic circulation — your blood stream. This can lead to a host of symptoms from irritable bowel to eczema to depression and anxiety.

When your gut lining isn’t strong and healthy, your body may not absorb food properly. This can lead to mineral and vitamin deficiencies and inflammation systemically. If you are having symptoms like excessive bloating, constipation, diarrhea or other irritable gut symptoms, your nutrient deficiency may be coming from your gut being unable to absorb your nutrients.

Leaky gut treatment tips:

You can help your GI system to be happier by eating foods high in probiotics like kefir, beet kvass, yogurts and sauerkraut if you can tolerate these foods. Also, learning what your triggers are that cause your gut to be affected and try to wean off them. The most common triggers of gut-inflammation and IBS/leaky gut symptoms are dairy, gluten, soy, eggs and corn.

You can download my free Leaky Gut Guide and listen to the episode of my Feminist Wellness Podcast that talks all about leaky gut and how to help your body heal!

In Closing

It is important to have your blood checked before you start taking new supplements or vitamins, as it is possible to have too much of certain vitamins and minerals. So first find out how your body is doing, and then add in what’s needed. If you can get the nutrients you need from foods, then do that first. If you are battling to eat enough of the right things that your body needs, as shown on blood tests, then top yourself off with good quality supplements, preferably under the guidance of a well-trained Functional Medicine professional!

And remember: while learning to manage our minds, processing our traumas and our pasts and learning to think about today and tomorrow in new ways are VITAL for improving our mental health, it’s not just all in your head. The health of your cells, your gut, your brain, and the balance of nutrients in your system plays a huge role in all of our mental health. Without mental health there is no physical health, without physical health there is no mental health. Attend to your perfect human body with patience and love, and learn to manage your mind to reduce your experience of stress, anxiety and depression.

  1. John E. Lewis, Eduard Tiozzo, Angelica B. Melillo, Susanna Leonard, Lawrence Chen, Armando Mendez, Judi M. Woolger, and Janet Konefal. (2013) The Effect of Methylated Vitamin B Complex on Depressive and Anxiety Symptoms and Quality of Life in Adults with Depression
  2. Hidese S, Saito K, Asano S, Kunugi H. (2018) Association between iron-deficiency anemia and depression: A web-based Japanese investigation.
  3. Mats B. Humble. (2010) Vitamin D, light and mental health.
  4. Tamlin S, Conner Aimee, C Richardson, Jody C Miller. (2015). Optimal Serum Selenium Concentrations Are Associated with Lower Depressive Symptoms and Negative Mood among Young Adults.
  5. Alan C Logan. (2004). Omega-3 fatty acids and major depression: A primer for the mental health professional

Vitamin deficiency can cause depression and other mental health problems

We know that vitamin deficiencies can cause physical illnesses but not many know that they also affect mental health to a great extent.

As more and more people are opening up to the idea of talking about mental health ailments, a number of distinct and important issues are being discussed. One such issue is the link between vitamin deficiency and mental health problems.

Vitamin D and B12 are known to boost mental faculties, relieve stress, and improve cognitive skills. Therefore, its deficiency may cause one to experience mental health issues. Thankfully, the deficiency can be managed through a change in diet and regular check-ins with a mental health professional.

Here’s how vitamin deficiency can cause mental health problems

Vitamin B12

Vitamin B12 is an essential nutrient and is a water-soluble vitamin, which the body cannot produce on its own. This vitamin is critical to provide a boost to our blood oxygen levels, physical energy, and mental health. Vitamin B12 is known to help relieve stress, induce a sense of positivity, and improve memory.

Vitamin B12 is one of the most important vitamins that you need to consume to stay mentally healthy. Image courtesy: Shutterstock

Also, its deficiency may cause people who are suffering from mental health issues, such as obsessive-compulsive disorder, bipolar disorder, and schizophrenia, to feel heightened discomfort. Besides, this vitamin is also helpful in regulating mood fluctuations. Vitamin B12 is naturally found in chicken, eggs, milk, cheese, soy milk, almond milk, and fortified cereals.

Vitamin D

Conventionally associated with bone health, vitamin D is also known to improve mental health. Vitamin D is a natural mood regulator, and a prolonged phase of introspections and sadness is often linked with vitamin D deficiency. Its deficiency is also known to cause anxiety, depression and may increase stress levels.

While the best natural source of vitamin D is sunlight, consuming foods such as milk, eggs, and mushrooms, is also a great way to add vitamin D into your system.

Vitamin C

Vitamin C is a well-known combatant of the common cold, scurvy, and is known to improve the immune system. However, it is also a powerful nutrient to help prevent depression and anxiety. Vitamin C deficiency leads to the release of ascorbic acid in the body, which can cause neurological damage, leading to anxiety, depression, and bipolar disorder in some acute cases.

Consume vitamin C to take care of your mental health. Image courtesy: Shutterstock

A study was done by the Vanderbilt University Medical Center, Department of Neuroscience in Nashville, revealed that deprivation of vitamin C to mice, caused depressive and submissive behaviours to manifest. Therefore, deficiency of vitamin C may reduce the levels of dopamine and serotonin, which could cause anxiety and depression. Vitamin C can be found naturally in citric fruits such as orange, berries such as kiwi, and leafy green vegetables such as spinach.

So, ladies, with a few simple precautions, you could avoid vitamin deficiency, and ensure the wellbeing of your mental health!

Vitamin Deficiency Can Affect Your Mental Health – Here Are 5 Supplements for Mental Health

Cite This

Dennis Relojo-Howell, (2020, May 28). Vitamin Deficiency Can Affect Your Mental Health – Here Are 5 Supplements for Mental Health. Psychreg on Health Psychology. https://www.psychreg.org/vitamin-deficiency-mental-health/

Reading Time: 3 minutes

Conversations around mental health have been fairly normalised in recent years. Still, there’s a long way to go. But thankfully, things are heading in the right direction and mental health is finally starting to gain more of the attention it deserves.

Yet, one of the things that we don’t often hear about is the link between mental health and vitamin deficiency. Diet certainly plays a vital role in a number of diagnosed mental health problems. But because we can’t produce most of the vitamins, we have to get them from our diets. 

Some mental health problems have been linked to vitamin and nutritional deficiencies. For instance, vitamin D deficiency is associated with depression. Lack of vitamin B12 has been known to exacerbate symptoms in people with specific mental health disorders, such as obsessive compulsive disorder, bipolar disorder, and schizophrenia. 

Here are some of the vitamins known to boost our mental health:

Folic acid

Folic acid is a synthetic form of folate, a B vitamin found in green leafy vegetables, citrus fruits, beans, and fortified breads and cereals. It is available as a vitamin supplement or as a prescription medication.

According to Harvard Medical School, when combined with an antidepressant, folic acid supplements can boost symptom relief for depression, especially in women. But it is important to bear in mind that folic acid supplements won’t work as a stand-alone treatment for depression. Medical professionals advise not take more than the safe upper limit of 1,000 mcg of folic acid per day.


It has been reported in 2018 that nearly 70% of Britons suffer from some form of magnesium deficiency. This deficiency can cause sleep problems like insomnia, constipation, and muscle tension. It can also cause symptoms of depression and other mood disorders because magnesium is important for the production of feel-good hormones in the brain.

Jana Abelovska, medical adviser at Click Pharmacy, explains: ‘Magnesium has long been heralded for its substantial benefits to those suffering with mental health conditions such as anxiety, stress, and depression. Although more research needs to be done, studies have shown that adding magnesium to your diet can help with brain functions linked to the nervous system which help to reduce feelings of stress and anxiety.

‘Adding around 250–450mgs of magnesium to your diet per day has been shown to improve the mood of those with low magnesium levels or depression, however everyone is different and it could take as early as one week to feel a change or as late as six months.’ 


Selenium is an essential trace element that is vital for the proper functioning of several selenoproteins involved in antioxidant defences within the brain and nervous system.

Research found that selenium could potentially exert antidepressant effects through its modulatory role in various neurotransmitter systems. Selenium has been found to have significant modulatory effects on the dopaminergic, serotonergic, and noradrenergic systems – which are all involved in the physiopathology of depression and other psychiatric illnesses. 

Vitamin D

We need vitamin D to help the body absorb calcium and phosphate from our diet. These minerals are important for healthy bones, teeth, and muscles. But aside from making our bones and teeth stronger, vitamin D also contributes to our mental health. 

Rufus Greenbaum, founder of GreenVits, says: ‘Vitamins and supplements are vital to our health. Without those essential components our organs cannot function properly, moreover their constant absence or critical insufficiency is very likely to cause serious health issues. There is good evidence that vitamin D – as well as other vitamins and supplements – can play a significant part in promoting good mental health.’

Vitamin C

Vitamin C, also known as ascorbic acid, has several important functions. These include: helping to protect cells and keeps them healthy; maintaining healthy skin, blood vessels, bones and cartilage; and helping with wound healing. 

In the past few decades, scientists have revealed that the deficiency of vitamin C may lead to motor deficit, cognitive impairment and aberrant behaviours, whereas supplement of vitamin C has a potential preventive and therapeutic effect on mental illness, such as major depressive disorder, schizophrenia, anxiety, and Alzheimer’s disease.


There’s nothing more rewarding than enjoying good mental health. While mental wellness requires a constellation of factors including healthy lifestyle choices, what we don’t realise is that making even the tiniest of changes, such as or supplementing some essential vitamins and minerals can boost our mental health.

Speak to your doctor before taking any dietary supplements. If you’re already taking supplements, ask them if it’s a good choice to continue. On top of raising your risk of certain health problems, some supplements may interact with medications that you’re taking.


Image credit: Freepik

Dennis Relojo-Howell is the founder of Psychreg. He interviews people within psychology, mental health, and well-being on his YouTube channel, The DRH Show.


Disclaimer: Psychreg is mainly for information purposes only. Materials on this website are not intended to be a substitute for professional advice, diagnosis, medical treatment, or therapy. Never disregard professional psychological or medical advice nor delay in seeking professional advice or treatment because of something you have read on this website. Read our full disclaimer here. 

Lo Boswoth Depression| Women’s Health

Dealing with depression and anxiety can be wildly isolating, which is why it’s great when those with a public platform use their voices to make others feel less alone with their struggles. Last week, The Hills alum Lo Bosworth penned a post on her blog The Lo Down chronicling her struggles with depression and anxiety in 2016. After therapy and antidepressants proved ineffective, Bosworth (who’s now a professional chef and founder of a female wellness company) says she found out severe deficiencies in vitamins B12 and D were to blame.

“B12 and D are both necessary for neurons to function properly,” says Niket Sonpal, M. D., assistant clinical professor at Touro College of Osteopathic Medicine in New York City. “Without B12, you can develop a lot of neurologic problems pertaining to mood and deficiencies of vitamin D are recently being looked at in connection with lethargy. We know that there is a relationship between low vitamin D and depression, but research is still establishing what the exact cause and effect is.”


In her post, Bosworth notes her initial shock at the diagnosis revealed by a blood test. “How can a seemingly healthy 30-year-old woman, who is a professional chef and makes quite a point to [eat] responsibly sourced food and eat healthy have vitamin deficiencies?” she writes. Since she knew the cause wasn’t a dietary issue, she went in search of more tests. Later, genetic testing revealed two genetic mutations that make Bosworth’s body unable to absorb B12 and D as efficiently as most people can.

But there are a few other common causes of these deficiencies that people should be aware of, notes Sonpal.

“In the U.S., the most common cause of this issue is an autoimmune condition called pernicious anemia,” says Sonpal. Typically, to absorb B12 properly, your body creates a protein compound that binds to the B12 in your diet and acts as an usher to get the vitamin into the small intestine where it can be absorbed. “With pernicious anemia, your body creates antibodies over time that destroy those usher cells. Without a date to the prom, the B12 just gets pooped out,” Sonpal says.

Crohn’s disease, celiac disease, and a condition called small intestine bacterial overgrowth (SIBO) are also fairly common issues that make your body unable to properly absorb vitamins.


So how is it treated? It depends on the specific cause. In a majority of cases where your body is having issues absorbing, your GI tract (where vitamins are typically absorbed into your body in order to process them properly) becomes useless. If this is the case, you can talk to your doc about getting vitamins another way—through a nasal spray or shot that allows your body to absorb the nutrients through your muscle, says Sonpal.

Learn more fascinating facts about the female anatomy:

“I always kind of scoffed at people who gulped down 30 vitamins a day, thinking of them as snake oil pills, and fools for being suckered by the vitamin industry, but f*ck man, this shit works,” writes Bosworth. “Six months later, after following a strict regime everyday, I literally feel 100 percent back to normal.”

Sonpal points out that mental health issues are usually a result of multiple factors—though getting the right vitamins can be a massive help, there’s no magic cure-all pill. “Anxiety and depression aren’t necessarily caused by vitamin deficiencies but they can definitely contribute,” he says. “When people blame vitamin deficiencies for these symptoms, I think they play a role, but they aren’t the only cause.

The bottom line: If you’re having issues with depression or unexplained anxiety, talk to your doctor to pinpoint what’s really going on. 

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Vitamins That Boost Mental Health

Here’s something that may surprise you: those lingering symptoms of depression, anxiety, or obsessive mannerisms you can’t seem to shake may not be solely related to messy genes, poor coping mechanisms, or faulty brain chemistry—they may be related vitamin deficiencies, such as zinc, B vitamins, and vitamin D, among others. The following provides some information on key nutrients and their role in regulating our mental health.

Please remember that nothing in this post should take the place of your own doctor’s advice or recommendations. Do not make any changes with your treatment without first consulting with your provider.

The Role of Zinc

Zinc serves as one of the core nutrients that helps regulate many biological processes, including our mood. Zinc is found in various dietary sources, especially in red meat, poultry, and fish. When individuals experience low zinc levels, conditions such as anxiety, depression, insomnia, and mood disorders may arise. Previous studies have uncovered low zinc concentrations in patients with depression and psychiatric presentations (Petrilli et al. 2017). Zinc dysregulation has also been identified in patients with Parkinson’s disease, Alzheimer’s, Down syndrome, and ADHD (Grabrucker et. al., 2011).

For patients with a zinc deficiency, zinc supplementation has been shown to help improve depressive symptoms and has been deemed “nature’s antidepressant.” One study demonstrated that zinc supplementation together with SSRI’s improved major depressive disorders more effectively than patients receiving SSRI treatment alone (Ranjbar et al. 2013). In fact, long-term treatments with zinc in laboratory animals presented with the same effects as antidepressant drugs (McLoughin & Hodge, 1990).

There are many additional factors to consider when assessing zinc levels and the need for supplementation (such as the role of inflammation, copper absorption, etc.), therefore, it’s important to discuss these areas with your doctor prior to making any changes or adjustments.

B Vitamins

B vitamins also serve an important role in regulating our mental health. The term, “B vitamins” refers to eight essential nutrients that help the body’s cells function properly. They all work together but also carry out their own unique functions. The eight types of B Vitamins include:

  • B1 (thiamin)
  • B2 (riboflavin)
  • B3 (niacin)
  • B5 (pantothenic acid)
  • B6 (pyridoxine)
  • B7 (biotin)
  • B9 (folate)
  • B12 (cobalamin)

Certain mental health-related conditions can also coexist with deficiencies in B vitamins. For example, early studies have shown that children with autism present with low B6, and after supplementation of B6, some showed marked improvements and started to speak for the very first time (Kotsanis et al. 1984).

Thiamine (vitamin B1), niacinamide (vitamin B3), and pyridoxine (vitamin B6) have all been used to successfully treat many individuals with anxiety disorders and other mental health-related conditions (Cornish & Mehl-Madrona, 2008). In mice studies, niacinamide was actually found to have properties in common with benzodiazepines and barbiturates (Voronina, 1981).

Additionally, patients with depression are known to present with deficiencies in B12, and people with B12 deficiencies are more likely to be severely depressed than non-deficient individuals (Cornish & Mehl-Madrona, 2008). Additional symptoms of B12 deficiency can include fatigue, lethargy, poor memory, mania, and psychosis. B vitamins including riboflavin, B12, folate, and B6 have even been shown to help manage symptoms of schizophrenia.

Vitamin D

And last but not least, vitamin D, also known as the “sun” vitamin, is also essential for our mental health. Vitamin D helps support healthy growth and development. About 50-90% of vitamin D is produced by sunshine exposure and the rest actually comes from our diet (Naeem, 2010).

Due to the estimated number of individuals presenting with vitamin D deficiencies, some experts describe vitamin D deficiency as a “global health problem” and a worldwide epidemic. While the exact relationship between vitamin D and mental disorders is not yet clearly understood, populations who are at risk for vitamin D deficiency have been found to have an increased risk for depression, and lower levels of vitamin D could contribute to or exacerbate depressive symptoms (Penckofer et al. 2010). Neuro-degenerative diseases, obesity, diabetes, hypertension, fibromyalgia, chronic fatigue syndrome, and osteoporosis have also been linked to vitamin D deficiencies (Naeem, 2010).

If you’re interested in naturally increasing vitamin D levels, some recommend supplementing with vitamin D (only if your vitamin D levels are low) and increasing your daily exposure to sunlight. If you don’t have much access to direct sunlight, incorporating light therapy into your daily routine, especially in the morning, could serve as a helpful remedy.

Holistically Target the Mind and Body

For anyone struggling with symptoms of depression, anxiety, OCD, mood disorders, and even schizophrenia, there is hope. Despite popular belief, mental struggles may not exist solely “in your head,” but may have roots elsewhere throughout the body. Research is continuing to uncover links between vitamin deficiencies and mental ill-health, which can be further addressed through dietary approaches or supplementation, potentially lessening the need for increased pharmaceutical treatments. Keep in mind, targeting nutritional deficits won’t solve all your problems, but it could be an important step in your treatment or recovery.

90,000 Dezdrav: Vitamin deficiency can lead to depression and deterioration of brain function

Avitaminosis can lead to depression and deterioration of the brain, Viktoria Agaltsova, a general practitioner at polyclinic No. 64 of the Moscow Department of Health, a Moscow doctor, told the Moscow City News Agency.

She emphasized that usually vitamin deficiency is called seasonal lack of vitamins, which occurs in autumn and spring and is not critical for humans.In fact, vitamin deficiency is a serious disruption in the functioning of the body, which can lead to serious consequences.

“But this condition is more likely called hypovitaminosis – a deficiency of one or several types of vitamins, which, although there are only small amounts in the body, are still present. Avitaminosis is a very serious disruption in the work of the human body, which is accompanied by global functional disorders and can lead to severe complications, and sometimes, in the case of acute total insufficiency, even death.With vitamin deficiency, there is a critical shortage or complete absence of one or more vitamins, ”the doctor explained.

V. Agaltsova noted that there are general symptoms of vitamin deficiency, including: deterioration of the skin and hair, poor appetite, lethargy and drowsiness, bleeding gums, pain in joints and muscles. This condition can also be accompanied by an exacerbation of chronic diseases.

“Both the nervous system and the psychological sphere suffer – the person is mostly in a bad mood, he is apathetic and depressed, prone to depression, drowsy and lethargic, it is difficult to get out of bed.The work of the brain deteriorates, in particular, memory and concentration suffer, ”she added.

With a lack of vitamin A, vision deteriorates, there is a burning sensation in the eyes and dryness, teeth and nail plate turn yellow, the department explained. Deficiency of B vitamins causes premature skin aging, decreased appetite, inflammation of the internal cavity of the mouth, photosensitivity, and sleep problems.

“With its deficiency, serious disorders occur in the form of psychosis or even paralysis.Stuttering, very bad body odor, inflammation of the inside of the mouth, chronic fatigue, and numbness of the arms and legs may occur. Replenishing the deficiency is somewhat problematic, since the substance is contained in products in only a small amount – it is practically absent in plants, and there is little in meat products – in veal and beef liver, in seafood and fish, as well as in mutton. Vitamin B12 is not synthesized by the body, but can only accumulate. And animals do it much better.Therefore, eating only plant foods that are extremely poor in B12 is guaranteed to cause a deficiency. This point should be taken into account by adherents of vegetarianism, ”said the expert.

At the same time, she urged not to purchase vitamins without prior consultation. “Those non-specific symptoms of hypovitaminosis can actually be the cause of serious problems. And only a doctor, having evaluated the symptoms, living and nutritional conditions, as well as the presence of chronic diseases, can recommend taking multivitamin preparations.Also, the preparation may not contain all the vitamins and minerals that you are lacking. Or, on the contrary, there will be those vitamins, the lack of which is not observed in your body, which can also lead to negative consequences, ”V. Agaltsova emphasized.

She explained that the best way to avoid vitamin deficiency is to engage in prevention. The doctor recommended eating a healthy and varied diet; balance the daily routine and take regular walks in the fresh air.

“It is important to timely treat all emerging diseases, because they can lead to vitamin deficiency; for preventive purposes, drink multivitamin complexes in the autumn-spring season; take vitamins during the period when the body is as weakened as possible – in childhood, adolescence, during pregnancy and lactation, in old age.Avitaminosis is a rather serious pathology that affects all organs, systems and functions of the body, ”said V. Agaltsova.

Source – AGN Moscow

90,000 How to overcome vitamin deficiency and help the body after winter

Spring is the time of the awakening of nature, the sun begins to peep more often, and the temperature values ​​are approaching zero, but despite this, many of us notice that the body as a whole feels weak and depleted.How to cope with vitamin deficiency, what products to dilute your diet, as well as what habits it is better to give up RIA Novosti told the general practitioner of the city polyclinic №64 of the Moscow health department Victoria Agaltsova.

Vitamin deficiency or hypovitaminosis?

As the doctor said, there are two concepts – hypovitaminosis or vitamin deficiency – behind which there is a seasonal lack of vitamins in autumn and spring. However, hypovitaminosis is characterized by the fact that in the body in an insufficient amount, but nevertheless, certain vitamins are present.Avitaminosis, on the other hand, is a more serious disorder in the work of the human body. With vitamin deficiency, there is a critical shortage or complete absence of one or more vitamins.

“There can be many common causes of vitamin deficiency of any kind: the scarcity of the diet, the lack of fresh vegetables and fruits, herbs, cereals, meat, eggs, milk or cottage cheese; diseases of the gastrointestinal tract, in which vitamins are not absorbed by the intestinal villi and they just don’t get into the blood, “Agaltsova said.

It can also happen due to addictions that disrupt the synthesis and absorption of vitamins. The causes of vitamin deficiency can be chronic stress, constant fatigue and taking medications that “turn off” the effect of vitamins.

The fact that there are not enough vitamins can be evidenced by various changes in the body. So, according to Agaltsova, the hair becomes dull, splits excessively and begins to fall out strongly, the nails become fragile and begin to exfoliate, the skin becomes dry and pale, sometimes a little grayish, the lips quickly dry out and crack, and herpes may also appear on them.

“Eyesight becomes not so sharp, and sometimes it worsens. Blood may appear during brushing, as bleeding gums increase; a person often begins to suffer from colds and SARS, old chronic diseases are aggravated and become more frequent,” the doctor added.

She also noted that often a person with vitamin deficiency has a bad mood, he is apathetic, has difficulty getting up in the morning, while the work of the brain deteriorates.

What vitamins are lacking in the body?

If a person begins to notice that his visual acuity is impaired, there is a burning sensation in the eyes and dryness, the skin is peeling, the hair has become dull, the teeth have acquired a yellowish tint, all this may indicate a lack of vitamin A.In order to replenish the vitamin deficiency, you should include milk and dairy products, liver, seafood, as well as currants, gooseberries, apricots, carrots and spinach in your diet. At the same time, as the doctor noted, all products with vitamin A must be consumed daily, otherwise the treatment will be ineffective.

Agaltsova said that vitamin B1 deficiency is characterized by premature aging of the skin, muscle weakness, arrhythmia and respiratory failure. It also develops itchy skin, shortness of breath, and worsens appetite.”The thiamine deficiency is replenished by eating yeast, baked goods, wholemeal flour and vitamin complexes,” she said.

B2 deficiency manifests itself in weight loss and appetite, skin lesions, inflammation of the internal oral cavity, photosensitivity. The largest amount of the substance is found in cereals and peas, in meat and milk. Vitamin B3, or niacin, affects the regulation of sleep – a person wants to sleep during the day, and at night he suffers from insomnia. Also, its deficiency causes increased skin sensitivity, hair loss and discoloration, depression.To fill the gap, it is necessary to eat a lot of greens, fruits and vegetables, dairy products and chicken eggs, as well as animal and chicken liver.

With a lack of vitamin B5, according to the doctor, the pigmentation of both skin and hair is disturbed – spots appear on the body, the hair changes pigmentation and falls out strongly. A lot of pantothenic acid (B5) can be found in meat and fish, poultry, milk, vegetables, nuts and legumes.

“Lack of vitamin B6 causes bouts of nausea and seizures at night, cognitive dysfunction and even psychosis.It is replenished with egg yolks, liver and potatoes, spinach, carrots and nuts, “Agaltsova said. kidney and liver, fresh vegetables and herbs, as well as cereals and nuts

Serious disorders in the form of psychosis or even paralysis, according to the doctor, can cause vitamin B12 deficiency.At the same time, replenishing the deficiency is problematic, since the substance is contained in products only in small quantities – it is practically absent in plants, and a little in meat products – in veal and beef liver, seafood and fish, as well as in mutton.

“Each vitamin from the group of B vitamins is distinguished by its specific symptoms. However, these substances must enter the body in a complex manner, and not separately, since they are closely interrelated,” Agaltsova emphasized.

Speaking about vitamin C, she said that when it is lacking, bleeding of the gums increases, caries develops, breathing problems appear and digestion is disturbed, fatigue and weakness also increase.For treatment, it is necessary to introduce large doses of ascorbic acid into the diet, for example, through foods – vegetables and berries, black currants, tomatoes and spinach, or through tablets and injections.

If the human body lacks vitamin D, tooth decay, joint pain, cramps, stoop and weight loss can occur. To compensate for its deficiency, you should eat beef and pork liver, chicken eggs, dairy products and fatty fish. In addition, the doctor may prescribe ultraviolet irradiation and calcium supplementation.

Agaltsova said that vitamin E is very dependent on the external and internal environment of the body and is easily destroyed by toxic substances such as alcohol or nicotine. With a vitamin deficiency, aging processes are accelerated, the skin quickly fades, and vision is impaired.

“For treatment, the patient is prescribed a diet rich in tocopherol (vitamin E): eggs, cabbage and spinach, celery and carrots. Very useful vegetable fats – olive oil, sesame and flaxseed oil. Also, a large amount of tocopherol is found in herbs such as motherwort, mint and rose hips, rowan and sea buckthorn.Therefore, it is recommended to use herbal teas from these herbal mixtures, “she said, adding that fish oil, sea fish, almonds and nuts are also rich in this vitamin. and eggs, namely yolks, peas and cauliflower, liver and mushrooms.

Vitamin K deficiency, as the doctor said, characterizes severe and prolonged bleeding even with tiny lesions, bleeding gums, digestive problems, anemia, general lethargy and weakness.In this case, you need to eat green cabbage and pork liver, broccoli and spinach, also a little vitamin is found in lamb and veal.

The best treatment for a disease is its prevention

In order not to have to treat hypoavitaminosis or vitamin deficiency, it is necessary to carry out prophylaxis. So, according to Agaltsova, one should eat healthy and varied foods, lead a healthy lifestyle, give up bad habits, and also balance the daily routine and walk in the fresh air every day.

“It is necessary to timely treat all emerging diseases, because they can lead to vitamin deficiency. For preventive purposes, drink multivitamin complexes in the autumn-spring season, take vitamins during the period when the body is as weak as possible – in childhood, adolescence, during pregnancy and lactation, in old age, “- concluded the doctor.

Link to publication: https://ria.ru/society/20180313/1516267369.html

90,000 how to deal with the spring blues

Watch your diet

In the Northern capital, where the weather is not so generous on sunny days, vitamin deficiency is a fairly common phenomenon.By the beginning of spring, our immunity decreases, and the body becomes more susceptible to viruses.

As noted by the nutritionist of the highest category Galina Ilyenko, in order not to get sick, it is necessary first of all to diversify your daily diet with foods that are rich in vitamins and minerals.

“These are, for example, various vegetable salads, which, in principle, we can eat throughout the year, but now we are absolutely certain we are activating. Greens, cucumbers, tomatoes, red peppers – all this must be included in your diet, the expert advises.“We dress salads with vegetable oil, because they contain vitamins E and D, which help to strengthen the immune system.”

According to Galina Ilyenko, we must not forget about fruits and berries – a nutritionist recommends eating them in their traditional form or making fruit salads.

“Today it is one of the most basic sources of vitamins. Citrus fruits and kiwi, for example, are just a storehouse of vitamin C. And bananas are a source of potassium, which also helps to strengthen our immunity and prevents the development of vitamin deficiency, ”the doctor emphasized.

In addition, dairy products will help to avoid vitamin deficiencies. “To avoid vitamin deficiency, it is necessary that the intestinal flora is also in good condition. Therefore, fermented milk products with pre- and probiotic components are important. The diet should include cottage cheese, kefir, fermented baked milk, and cheese, for example, as a source of complete protein, ”said Galina Ilyenko.

Those who adhere to the recently begun Lent should be especially careful to monitor the amount of vitamins they consume.

Our expert noted: “People who are fasting should eat nuts, dried fruits, fresh vegetables and fruits, whole grains, and legumes. These products also contain those groups of vitamins that are usually lacking. And you definitely need to supplement your diet with vitamin complexes. ”

Galina Ilyenko also recalled that most of the population of our country lives in a state of vitamin D hypovitaminosis. Therefore, the doctor recommends taking it all year round, with the exception of perhaps the hottest and sunniest months.

“In general, vitamin complexes have now been developed for each category of the population – for children, for pregnant women, for women, for men. And it is clear that today we will not be able to do without subsidies for these complexes – absolutely for sure, ”said Galina Ilyenko.

90,000 Scientists: lack of vitamin D is not the main cause of depression in womenThey showed that world science considers vitamin D not to be the primary cause of depression, as previously assumed, but only as one of the factors. Using the accumulated data can help in the development of new treatments for this disease. The work was published in the journal Current Neuropharmacology . The research was supported by the Russian Science Foundation.

Vitamin D – a whole group of important compounds in the human body, among which are cholecalciferol (vitamin D3) and ergocalciferol (vitamin D2).The former is found in meat and fatty fish, and the latter is found in vegetables, herbs and fruits. In the body, vitamin D is synthesized by the outer layer of the skin. The speed of the process depends on the time of the year, geographical latitude and the activity of exposure to the skin, and urban dwellers are more likely to be deficient in vitamin D than rural dwellers. Its main role in the body is to ensure the absorption of calcium and phosphorus in the intestine; it is also important for the body’s anti-inflammatory and antitumor defenses and has many other functions.Lack of vitamin D leads not only to bone problems (for example, the well-known rickets), but also to mental and neuropsychiatric disorders.

Depression in the modern world has become a very common affective disorder. Doctors describe her as at least a two-week state, in which a person is characterized by a depressed mood, a feeling of uselessness, disturbed sleep and appetite, and a lack of interest in life. About 840 million people suffer from depression, and women are affected by the disease twice as often as men.This is due to the instability of the hormonal background that accompanies certain periods: puberty, pregnancy, time after childbirth and menopause. Age-related changes and the extinction of ovarian functions are especially difficult for a woman. However, due to the current economic situation and pension reform in Russia during this period of her life, she was forced to continue working. Taken together, such conditions lead to a complete imbalance of the nervous system – which is why women during menopause often have clear psychiatric symptoms and an affective disorder of the depressive spectrum.

Russian scientists, together with foreign colleagues, studied existing research on the relationship between vitamin D and depression in women. There are several arguments in favor of the fact that its level in the body influences the onset of affective disorder. For example, people with depression tend to have lower vitamin D levels. Moreover, receptors for it are located in the parts of the brain responsible for behavior and emotions. It regulates the production of the “happiness hormone” serotonin and is involved in the immune system, which can affect stress levels and is involved in the mechanisms of neuroinflammation, leading to the death of nerve cells.Many scientists have investigated whether increasing the dose of vitamin D received can relieve depression in patients, but there is still no definite answer. At the same time, as the authors of the article note, some works have shown that with the help of the additional administration of vitamin D, it is really possible to maintain psychological and physiological health in women with diabetes, as well as in pregnant women.

Russian scientists analyzed a large number of articles on this topic, which allowed them to conclude that although vitamin D can have a positive effect on mood, the available research is not enough to draw a definite conclusion.Many of them were limited in sample size or were conducted on people with too different diagnoses.

The authors also studied clinical data on the influence of intestinal microflora on the development and occurrence of depression. They noted that gut problems (in particular dysbiosis) contribute to mood problems. This is due to the fact that the flow of vitamin D3 from the intestines into the bloodstream, and then into the brain, is disrupted. However, in this case, vitamin D3 supplementation is able to help with depression, normalizing processes in both the intestine and the nervous system.

“Thus, the current literature has identified several lines of clinical evidence that indicate a strong link between vitamin D and depression in women. Its deficiency can contribute to the onset of mood disorders, however, it remains only one of the additional aggravating factors, and not the root cause. However, many aspects of how vitamin D affects depression still remain unclear. Further research is needed to investigate the potential positive effect of vitamin D in the treatment of affective disorders in women, ”commented Yulia Fedotova, Doctor of Biological Sciences, Leading Researcher at the Laboratory of Neuroendocrinology, Institute of Physiology named after I.P. Pavlova of the Russian Academy of Sciences (St. Petersburg) and a leading researcher at the International Scientific Center “Biotechnology of the Third Millennium” at ITMO University (St. Petersburg).

Hypovitaminosis | Remedium.ru

Hypovitaminosis is an insufficient content of one or more vitamins in the body, associated either with their insufficient content in food, or with impaired assimilation in the body. Rational replacement therapy with vitamin preparations is of decisive importance in the therapeutic correction of these diseases.

Before turning to the reasons, clinical picture and principles of treatment of hypovitaminosis, it is necessary to make a small terminological clarification. The concept of “hypovitaminosis” is often confused with “vitamin deficiency”, although in reality these terms are not synonymous: if hypovitaminosis means, as it was said, the content of vitamins in the body in concentrations below the recommended daily norms (Table 1), then vitamin deficiency implies their complete absence. At the same time, these conditions are of a related nature: life-threatening severe symptoms of vitamin deficiencies in hypovitaminosis appear in a milder form (with a slight lack of vitamins, these signs are often erased).

Avitaminosis, the most famous manifestations of which are beriberi (avitaminosis B1), scurvy (C), pellagra (nicotinic acid), are now extremely rare in economically developed countries. Therefore, in this article we will leave them behind the scenes, focusing on the most common forms of hypovitaminosis.

Classification of vitamins

According to the most common classifications, a total of 13 vitamins are currently isolated, which are subdivided into fat- and water-soluble (tab.one). Certain contradictions exist regarding the classification of bioflavonoids (rutin, etc.). Some researchers classify them as vitamins (vitamin P), some as vitamin-like compounds.

Separately, it should be said about provitamins – biologically active compounds that serve as the basis for the formation of vitamins in the body as a result of biochemical transformations. These include carotenoids (primarily beta-carotene), the precursors of vitamin A, and ergosterols, the precursors of vitamin D.

Universal causes of hypovitaminosis

The causes of any hypovitaminosis can be divided into 2 groups – exogenous and endogenous. The first are:

 the meager content in the diet of products that are the main sources of one or another vitamin;

 destruction of vitamins due to long-term and improper storage of food, irrational culinary processing;

 the action of anti-vitamin factors (enzymes ascorbaxylase, thiaminase, etc.)) contained in products;

 imbalance in the chemical composition of the diet, inadequate ratio between vitamins and other nutrients;

 antagonism with some drugs.

Among the endogenous factors in the development of hypovitaminosis, in turn, one can distinguish:

 diseases of the gastrointestinal tract, undergone surgery (for example, resection of the stomach), leading to impaired absorption of vitamins;

 violation of the absorption of vitamins due to their utilization by intestinal parasites and pathogenic intestinal microflora;

 hereditary or acquired disorders of the metabolism of vitamins and the formation of their active forms.

The general prerequisites for a deficiency of fat-soluble vitamins in the body include a sharp reduction in lipid intake, leading to disruptions in the absorption of vitamins A, D, E, K. Lack of vitamins, partially synthesized by the intestinal microflora (B1, B2, B5, B6, folic acid, K ), can contribute to dysbiosis.

It is also necessary to point out a number of conditions of the body that increase the need for vitamins, and therefore, increase the risk of developing hypovitaminosis – incl.hours and when vitamins enter the body within the average daily norms. These are pregnancy and lactation, stressful conditions, regular physical overload, periods of intense growth, infectious diseases. Traditionally, the body experiences an increased need for vitamins in the autumn-winter period.

Hypovitaminosis A

Along with the universal causes of hypovitaminosis, retinol deficiency is promoted by prolonged exposure to the sun in hot conditions, exposure to X-rays, which reduces the reserves of vitamin A in the liver, concurrent intake of high doses of mineral oils, neomycin, vitamin E, which reduce the absorption of retinol.A partial cause of hypovitaminosis A may also be the insufficient intake of its precursor beta-carotene or PUFAs, which are involved in the conversion of this provitamin into retinol.

One of the main symptoms of this disease is “night blindness” (a sharp deterioration in vision in low light conditions). It is due to the fact that retinol is involved in the synthesis of rhodopsin (the main visual pigment in the retinal rods), which is necessary for visual adaptation in the dark.
Retinol plays an important role in maintaining a normal state and renewing the skin and epithelium of the mucous membranes, ensuring normal differentiation of epithelial tissue, the formation and growth of bones (stimulates collagen synthesis), teeth (an active participant in mineral metabolism), and spermatogenesis. As a result, with its lack, dryness and peeling of the skin, hyperkeratosis, dandruff, a tendency to skin diseases, increased pain sensitivity, hyperesthesia of tooth enamel, erectile dysfunction and ejaculation occur.Other disorders with a lack of retinol associated with its multi-vector effect on metabolic processes in various organs and tissues are exhaustion, insomnia, and weakening of the immune system.

Hypovitaminosis B1

Specific factors in the development of thiamine deficiency can be the use of large amounts of alcohol and tea (reduce the absorption of the vitamin). The need for vitamin B1 increases in the elderly (the body’s ability to absorb thiamine decreases with age), patients with thyroid diseases.

In thiamine deficiency, the destruction of acetylcholine (the main mediator in the transmission of nerve impulses) occurs under the action of keto acids. As a result, a complex of psycho-neurological disorders arises: increased nervous excitability, anxiety, depression, impaired cognitive functions, numbness of arms and legs, pain, poor coordination, etc. The accumulation of keto acids in body tissues causes disturbances from other systems and organs. In particular, a complex of dyspeptic disorders, weight loss, liver enlargement, as well as a number of cardiovascular disorders (tachycardia, arterial hypotension, etc.) are observed.).

Hypovitaminosis B2

Alcohol abuse, taking tricyclic antidepressants, phenothiazines, calcium channel blockers contribute to slowing down the absorption of riboflavin.

Since vitamin B2 exhibits a pronounced multifaceted metabolic effect on the body (it participates in tissue respiration, the metabolism of proteins, fats and carbohydrates, the synthesis of hemoglobin and erythropoietin), its deficiency leads to general weakness, dizziness, hypotrophy, and decreased appetite.Like retinol, B2 is involved in dark adaptation of the visual system; as a result, its lack causes pain in the eyes, dullness of twilight vision. Also, with hypovitaminosis B2, the utilization of oxygen by skin cells is disrupted, due to which cracks and wounds in the corners of the mouth, redness of the mouth and palate, inflammation of the tongue, dermatitis, and alopecia are possible.

Hypovitaminosis B6

The need for pyridoxine is increased by some diseases (hepatitis, radiation sickness), alcohol and tobacco abuse.The risk factor for hypovitaminosis B6 can be considered an insufficient intake of riboflavin, which contributes to the conversion of pyridoxine in the body into a bioactive form.

Pyridoxine acts primarily as a regulator of the synthesis of neurotransmitters of the central nervous system and the peripheral nervous system, and therefore its deficiency causes irritability, lethargy, depression, convulsions, insomnia, and impaired coordination. Disruptions in the metabolism of amino acids, lipids, histamine PUFA and other substances caused by a lack of B6 are fraught with dyspeptic disorders and skin lesions.

Folic acid hypovitaminosis (B9)

Vitamin B9 deficiency is often observed in patients with psoriasis. Alcohol abuse contributes to the depletion of folate stores in the body. In addition, the need for vitamin Bc increases with prolonged use of analgesics, anticonvulsants, estrogens, and oral contraceptives. Taking antacids, sulfasalazine leads to a decrease in the absorption of folic acid.

Folic acid plays an important role in pregnancy.Insufficient intake of it in the body of the expectant mother threatens the fetus with congenital defects of nerve fibers, anencephaly and splitting of the spinal tube. Due to the great influence of folates on the processes of normal maturation of megaloblasts, the formation of normoblasts, stimulation of erythropoiesis, their deficiency leads to various disorders of hematopoiesis (up to macrocytic hyperchromic anemia), immune disorders. The suppression of the normal metabolism of nucleic acids, purines, pyrimidines, amino acids, choline, histidine and other compounds observed with vitamin B9 deficiency leads to general weakness, insomnia, anxiety, digestive disorders, growth retardation, shortness of breath, redness and dryness of the tongue and other disorders …

Hypovitaminosis B12

A decrease in the absorption of cyanocobalamin and an increase in the need for it are caused by aminoglycosides, salicylates, antiepileptic drugs, colchicine, potassium preparations. The need for it is increased in patients with chronic diarrhea.

Absorption and protection against destruction of cyanocobalamin in the gastrointestinal tract is controlled by Castle’s internal factor (mucoprotein, which is produced by specific cells of the fundus of the stomach).

Vitamin B12 is essential for normal hematopoiesis, the formation of epithelial cells, the functioning of the nervous system (involved in the formation of myelin), growth and regeneration processes.With a deficiency of cyanocobalamin, usually associated with the pathology of the stomach or small intestine and the resulting impairment of its absorption, megaloblastic anemia (pernicious, pernicious anemia, Addison-Birmer anemia), lesions of the digestive tract (the tongue becomes bright red, smooth, highly sensitive to chemical stimuli) develop , there is atrophy of the gastric mucosa and achilia), disorders of the nervous system (paresthesia, pain, gait disturbances).

Hypovitaminosis C

A significant increase in the body’s need for ascorbic acid is caused by smoking, frequent drinking, taking acetylsalicylic acid (reduces the absorption of vitamin C by 30%), salicylates, quinoline drugs, calcium chloride, long-term use of corticosteroids.

Hypovitaminosis C leads to disruption of redox processes in the body, increased permeability and fragility of blood vessels, weakening the body’s resistance to infections.Clinically, this disease is manifested by weakness and irritability, swelling and bleeding of the gums, nosebleeds, pinpoint hemorrhages in the bends of the neck and extremities. There are also pains in the extremities (due to a violation of the synthesis of collagen and procollagen, weakening of the inhibitory effect on prostaglandins), dryness and peeling of the skin, microhematuria.

Hypovitaminosis D

Since vitamin D is formed in the body from ergosterols under the influence of UV radiation, one of the reasons for its deficiency may be a rare exposure to the sun.Note that “solar feeding” is especially important for lactating women, since UV irradiation of the mother (1.5 times the minimum erythemal dose to the whole body within 90 seconds) increases the vitamin D3 content in her milk by 10 times.

The main manifestation of hypovitaminosis D in children is rickets – a disease accompanied by deformation of the bones of the skull and chest, long bones due to their softening, curvature of the spine, delay in the formation of static and motor functions of the child.Sometimes there is an increase in the abdomen due to hypotonia of the muscle muscles. With vitamin D deficiency during pregnancy, the risk of congenital rickets in the baby increases.

In adults, a lack of vitamin D, leading to impaired absorption of calcium, is also fraught with softening of the bones (osteomalacia), an increase in the risk of fractures. Other symptoms of cholecalciferol deficiency include sleep and vision disorders, a burning sensation in the mouth.

Hypovitaminosis E

A decrease in absorption and an increase in the body’s need for vitamin E causes a therapeutic intake of mineral oils.”Tocopherol starvation” is exacerbated when large amounts of iron enter the body, which leads to an increase in oxidative processes, in which vitamin E is actively involved.

Tocopherol plays an important role in the normal functioning of skeletal muscles, which is due to its participation in the formation of collagen and elastic fibers of the intercellular substance. Therefore, the first and most common sign of its lack in the body is muscular dystrophy. Since tocopherol prevents hemolysis of erythrocytes, in conditions of its deficiency, violations of hematopoiesis, cellular respiration, immunity, anemia, and general weakness are possible.A low content of vitamin E reduces the antioxidant potential of the body, which can result in negative functional changes in the myocardium. Due to the noticeable effect of tocopherol on the reproductive functions of a man, its lack is fraught with the threat of erectile and ejaculatory disorders.

Hypovitaminosis K

Specific factors for reducing phylloquinone in the body include chemotherapy for cancer, taking anticonvulsants, salicylates, some antibiotics and anticoagulants.
The main symptom of hypovitaminosis K is hemorrhagic syndrome resulting from a violation of the synthesis of prothrombin, which occurs with the active participation of vitamin K. In newborns with thrombopenia, gastric bleeding, bleeding from the nose, navel, and urinary tract may occur; in children older – intradermal, subcutaneous hemorrhages, intestinal bleeding. Lack of vitamin K, along with hypovitaminosis D, may be a prerequisite for osteoporosis, because phylloquinone is involved in the synthesis of the protein osteocalcin, on which calcium crystallizes.

Nicotinic acid hypovitaminosis (PP)

Vitamin PP – nicotinic acid and nicotinamide. The symptomatology of PP hypovitaminosis is most often manifested by dermatitis, diarrhea, and dementia. Characterized by a bright red “lacquered” tongue, dizziness, headaches, pain in the extremities (nicotinic acid expands small vessels and improves blood microcirculation), dyspepsia, insomnia, low blood sugar, muscle weakness (violation of synthetic processes in the body) are possible.Nicotinic acid (but not nicotinamide) also affects lipid metabolism, reducing blood cholesterol and free fatty acids.

Prevention and treatment of hypovitaminosis

The main direction of the prevention of vitamin deficiency is the formation of a balanced diet. If it is impossible to comply with a rational diet, it is possible to take prophylactic multivitamin preparations containing dosages of vitamins within the daily allowance.At the same time, in order to avoid hypervitaminosis, one should adhere to the prescribed prophylactic regimen for taking such drugs, do not combine them with other drugs containing the same vitamins.

But the treatment of vitamin deficiency involves the use of therapeutic, i.e. higher, in comparison with the daily average, dosages of vitamins, conducting more intensive and in some cases long courses of substitution therapy.

As a rule, the highest doses of vitamins contain monopreparations.The advantage of monovitamin drugs over complex drugs is that most of them have injectable dosage forms (only folic acid and vitamin D do not have those). Among multivitamins, only Milgamma is used parenterally, which is a combination of vitamins B1, B6 and B12. At the same time, many multivitamins contain compounds that do not have oral forms in their “single” form – for example, cyanocobalamin. Note, however, that due to the dependence of the assimilation of cyanocobalamin on Castle’s intrinsic factor, with B12 hypovitaminosis, its parenteral administration is required.
In the “Algorithm for the selection and supply of drugs”, referring to funds based on vitamin D, we noted that to optimize the treatment of conditions caused by its deficiency, it is advisable to use drugs based on biologically active forms of colecalciferol. The same applies to a number of other hypovitaminosis.

For example, with severe deficiency of B vitamins, their active metabolites are often prescribed: injections of cocarboxylase (bioactive modification of thiamine), injections and tablets of pyridoxal phosphate (pyridoxine), cobabamide (cyanocobalamin), nicotinamide (nicotinic acid).
A certain problem is the treatment of the most common hypovitaminosis – C – in patients with inflammatory diseases of the digestive tract, since when taken internally, ascorbic acid irritates the gastrointestinal mucosa. For such patients, it is rational to prescribe vitamin C in a less acidic chemical form, which is sodium ascorbate, which is present in a number of mono- and multivitamin preparations (Upsavit UPSA, Triovit, Gerimaks, etc.). At the same time, due to the fact that a change in sodium concentration inevitably leads to a shift in the water-salt balance in the body, such drugs should be prescribed with great caution (only on the recommendation of a doctor) to patients with arterial hypertension, coronary artery disease, and kidney disease.

In conclusion, it should be emphasized – despite the fact that the overwhelming majority of oral vitamins are OTC drugs, they are by no means “absolutely harmless” means.To minimize the risk of hypervitaminosis, when using them for therapeutic purposes, it is necessary to follow strict restrictions in terms of daily doses and the duration of the therapeutic course. This is especially true for vitamins that have the ability to accumulate in the body (fat-soluble vitamins, as well as cyanocobalamin), with irrational use of which the risk of developing toxic effects is highest. Ideally, the duration of treatment with vitamins should be determined by the doctor individually for each patient.

Appendix table

90,000 Atrophic pharyngitis: description of the disease, causes, symptoms, cost of treatment in Moscow

Atrophic pharyngitis is a chronic inflammatory disease of the pharynx, which leads to atrophic changes in its mucous membrane. The mucosal cells lose their function and gradually begin to be replaced by epithelial tissues. The disease is regarded as precancerous and requires special attention. It is strictly forbidden to leave the pathology without treatment, as this greatly increases the risk of pharyngeal cancer.

With atrophic pharyngitis, degradation (death) of mucosal cells occurs, due to which it becomes significantly thinner and ceases to function fully. When the pathological process reaches the last stage, the secretion is disturbed so much that it becomes especially viscous, accumulates on the walls of the pharynx and forms crusts. After their removal, a wound is most often left on the tissues, which bleeds slightly or moderately. In this case, large vessels are rarely damaged, and profuse bleeding also does not occur often.In children, the disease almost never occurs.

Atrophic pharyngitis treatment requires mainly supportive treatment, since in most cases it is impossible to restore the damaged mucosa. With therapy, the likelihood of complications of the disease, which can pose a threat not only to health, but also to life, is reduced. The longer the patient refuses to seek medical help, the greater the risk of cancer.

Differences from the subatrophic form

Subatrophic pharyngitis, the symptoms of which are minor, is the initial stage of atrophic pathology.With it, there is still no thinning and irreversible tissue changes. Subatrophic pharyngitis is dangerous because pronounced symptoms do not always appear, which is why many patients do not seek timely medical help. As a result, the beginning of therapy occurs at a time when the mucous membranes are already seriously damaged and cannot be restored, and as a result, the treatment is only supportive.


To provide correct therapy, it is very important to establish the causes of the disease.If the factor causing the problem is identified and excluded, then the patient’s condition will improve. As the main provocateurs of the development of atrophic processes in the pharyngeal mucosa, doctors distinguish:

  • long-term residence in areas with very polluted air;

  • living in a hot, dry climate – in such conditions, mechanical drying of tissues occurs, which triggers the atrophic process;

  • smoking in active or passive form – toxins from the composition of nicotine lead to the destruction of cells of the pharyngeal mucosa and cause severe damage to it, triggering a degenerative process;

  • regular use of alcoholic beverages, even those related to the lungs;

  • nasal pathologies that make you constantly breathe through your mouth – because of this, the mucous membrane is not only affected by cold air and a large number of pathogens, but also mechanically dried out;

  • disorders in the functioning of the immune system, which do not allow it to adequately resist pathogens of inflammation or cause its aggression against body tissues;

  • the presence of foci of chronic inflammation in the pharynx, nasal cavity or mouth.They cause a weakening of local immunity and constantly irritate the mucous membrane, thereby causing the process of its thinning;

  • prolonged unauthorized use of nasal vasoconstrictor drugs – these funds, flowing down with mucus along the back of the pharynx, lead to its damage;

  • surgical intervention on the pharynx – it is impossible to predict the appearance of the disease as the consequences after the operation, since it is usually associated with the individual characteristics of the organism;

  • deficiency of vitamin A in the body – with it, the state of the mucous membrane is disturbed and it ceases to function fully.This vitamin deficiency causes drying out of epithelial and mucous tissues, causing many atrophic processes;

  • throat injury – against its background, the process of replacement of mucosal cells by connective tissues gradually begins, due to which its full functioning becomes impossible;

  • severe burns of the throat or chronic minor burns of the mucous membrane with the regular use of very hot drinks or food – damaged tissues with a severe burn cannot be restored to their original state; and if the injury to the throat is permanent, then, not having time to heal, it receives the following damage, which causes the appearance of atrophy;

  • chemical damage to the throat – after them, the mucous membrane usually can no longer recover properly and turns out to be thinned, after which even a small irritant leads to the onset of an atrophic process.

Also, quite often, the disease appears as a professional one when working for a long time in hot workshops or in a chemical production. In this case, it is necessary to constantly monitor health and conduct supportive therapy to prevent the development of an atrophic process in the mucous membrane. Regardless of the cause of the appearance of atrophic pharyngitis, the symptoms are similar.

Which doctor treats

Treatment of the disease is carried out by an otolaryngologist, and in his absence by a therapist, who, being a general practitioner, is competent enough in this matter.If there is a suspicion that a malignant process in the pharynx has begun to develop, then an oncologist is involved in the treatment. He examines the patient for the presence of cancer cells and, if they are found, completely takes over the treatment.

In rare cases, a gastroenterologist, endocrinologist or allergist may be involved in the treatment of the problem. With the development of complications of the disease, the circle of specialists who will deal with therapy expands significantly.


The main methods for diagnosing the disease are taking anamnesis and conducting pharyngoscopy.However, such a diagnosis is not enough to determine the cause of the pathology. After the diagnosis is made, the doctor directs the patient for examinations in order to identify the factors that led to the pathology. If you look at a photo of a sore throat with an atrophied mucous membrane, it will help even a non-specialist to visually recognize the pathology in life.

Without fail, a person is sent for a consultation with a gastroenterologist, since it has been precisely proven that most of the atrophic pathologies of the pharyngeal mucosa develops due to the reflux of acid from the stomach into the esophagus.Sometimes the patient himself does not notice this problem, and only a specialist can establish it.

In the event that there are no violations of the gastrointestinal tract, a blood test for hormones and a smear to identify pathogenic microflora are shown. In addition, a referral may be given for an allergy test.

When there is concern that the patient is developing cancer, a throat biopsy is done. It can be performed independently or in parallel with pharyngoscopy.Thanks to the procedure, the malignant process can often be detected at an early stage, when therapy is still possible.


Prevention of the disease, according to doctors, largely helps to protect the throat from the appearance of pathology. Unlike most diseases of the pharynx, atrophy cannot be prevented by hardening and hygiene. The main protective measure against illness is a healthy lifestyle.

What natural products are Samara residents replacing household chemicals with? LEISURE: Events | LEISURE

From symptoms to illness…

Ekaterina Morozova, dermatologist, head of the outpatient department of the Samara regional dermatovenous dispensary, says that patients often come to her with certain skin problems caused by contact with detergents. For example, young mothers who constantly have to wash by hand and come into contact with powder often have contact dermatitis or eczema of the hand. Often people complain of skin irritation from dishwashing detergents.

– One or another allergic reaction is possible to any detergent, especially if people are prone to allergies, the doctor emphasizes. – “Alarm bells” can be redness, swelling of the skin, peeling, rash like urticaria in places of contact with detergents, itching. There may also be symptoms from the respiratory system: difficulty breathing, cough, runny nose. And if contact with such household chemicals is not stopped in time, the symptoms will only increase.

What are you rich in?

The arsenal of modern household chemicals is wide: chlorine, ammonia, acetone, formaldehyde, phenol, aninonic surfactants (surfactants).The same chlorine, according to Ekaterina Morozova, negatively affects the health of the skin. Chemicals containing chlorine disrupt its microflora, dry out and make the skin susceptible to allergies. However, chlorine vapors are especially dangerous, which lead to difficulty breathing, coughing, and in severe cases – to Quincke’s edema. In this condition, you cannot do without medical help. Acetone is also “famous” for its toxic vapors that “hit” the respiratory system.

In powder products, one of the traditional components are surfactants – a rather “aggressive” chemistry.According to a number of experts, it is difficult to wash off such surfactants with water even with repeated rinsing, and they also tend to accumulate in the body with prolonged contact and cause allergies and immune disorders in humans. These substances are found in greater quantities in the most foaming products, therefore, as Ekaterina Morozova advises, it is better to give the choice to less foaming ones.

Mine the old way

Of course, all this does not mean that household chemicals should be completely abandoned and the house should be left to overgrow with dirt.Powders, for example, can be replaced with gels – in this case, it will be possible to protect the lungs from negative effects. Of course, it is better not to use substances that cause allergies. But if this is too radical, then you should at least not forget about rubber gloves and ventilate the room where cleaning is in progress.

At the same time, there are so-called bio-cosmetics, bio-powders, etc. on the market. According to the dermatologist, such products are more credible due to the fact that their composition is more focused on “natural product”.In addition, the “hypoallergenic” label, which is increasingly found on detergents, provides a kind of guarantee. True, such products are more expensive than conventional counterparts and not everyone can afford.

However, there is another option. Pensioner Galina Kurdyumova from Togliatti, for example, prefers the most common substances for any home. She washes plumbing with ordinary soda, tiles with diluted vinegar. “I assure you that with the help of these products you can achieve the same cleanliness as with the purchased ones.But the savings are obvious, which is especially pleasant for pensioners, – said Galina Stepanovna. – I have already told all the neighbors about my method, many listened.

The young mother of Alexander Rybkin from Syzran has long abandoned washing powders and replaced them with ordinary laundry soap. “Some people think that this is all the past century. I also used the powder before, but the baby now and then had a rash. When we switched to laundry soap, everything went away very quickly, ”shared Alexandra.By the way, in her family it is now customary to wash dishes with laundry soap. The girl herself cooks a special gel from it: she rubs a block on a grater, melts it in a crouton with water and adds a little glycerin (softens the skin of the hands). Aromatic oils can also be added to this gel, which are also good for the skin and give the product a pleasant scent. “In this case, I am at least sure that all the“ chemistry ”is completely washed off the dishes, which cannot be said about purchased detergents. If something is burnt to the dishes, I use baking soda or table salt ”, – Alexander revealed another secret.In addition, the remains of laundry soap can be diluted in warm water with a small amount of ammonia, and you get a cleaner for cleaning floors, doors, window frames and other surfaces covered with oil paint. There will be no divorces from such a remedy.

Speaking of aromatic oils, you can replace air fresheners with them by placing a small bowl in a bathroom or a room. With the help of lemon juice, they remove rust, wash windows and mirrors. The juice of this citrus can also be used as a stain remover on clothes, as can a mild vinegar solution.True, you need to check in advance if the fabric will fade from this. And for washing dishes, in addition to laundry soap, some also use mustard powder.

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