How does Vitamin B6 impact anxiety and depression. What are the potential benefits of Vitamin B6 supplementation for mental health. Can Vitamin B6 be an alternative to traditional anxiety medications. How does Vitamin B6 affect neurotransmitters in the brain. What dosage of Vitamin B6 is effective for mood disorders.

The Global Burden of Anxiety and Depression

Anxiety and depression are prevalent mental health conditions that significantly impact millions of lives worldwide. According to recent statistics, approximately 14% of the global population is affected by anxiety and mood disorders. Depression alone impacts around 480 million people globally, with about a quarter of those individuals also experiencing anxiety symptoms. These staggering numbers highlight the urgent need for effective treatments and interventions to address these widespread mental health challenges.

Vitamin B6: A Potential Game-Changer in Mental Health Treatment

Recent research has shed light on the potential of Vitamin B6 as a promising approach to managing anxiety and depression. A groundbreaking study conducted by researchers at the University of Reading has revealed that high-dose Vitamin B6 supplementation can significantly reduce feelings of stress, anxiety, and depression in young adults. This finding adds to the growing body of evidence supporting the use of nutritional supplements to enhance cognitive function and improve overall mental well-being.

The Science Behind Vitamin B6 and Mood Regulation

Vitamin B6, also known as Pyridoxine, plays a crucial role in the production and regulation of neurotransmitters in the brain. Specifically, it has a significant impact on the production of serotonin and gamma-aminobutyric acid (GABA). GABA is an inhibitory neurotransmitter that helps calm the nervous system by blocking certain impulses between nerve cells, effectively slowing down brain activity. This calming effect can help alleviate stress, anxiety, and fear, making Vitamin B6 a potential natural alternative for managing mood disorders.

The University of Reading Study: Unveiling Vitamin B6’s Potential

The study conducted at the University of Reading involved 478 participants with self-reported depression and/or anxiety. Researchers randomly assigned participants to receive either Vitamin B6, Vitamin B12, or a placebo. The primary objective was to investigate how these vitamins influence the utilization of GABA in the brain.

• Participants who received Vitamin B6 supplements showed significantly higher GABA levels
• The Vitamin B6 group experienced a statistically significant reduction in anxiety and depression symptoms
• The Vitamin B12 group showed only minor improvements compared to the placebo group

These findings were confirmed through the Mood and Feelings Questionnaire (MFQ) and Screen for Adult Anxiety Related Disorders (SCAARED) tests, which were administered before and after the vitamin or placebo regimen.

Comparing Vitamin B6 to Traditional Anxiety Medications

While benzodiazepines are commonly prescribed for anxiety and related conditions, they come with a host of potential side effects, including dependence, rebound anxiety, memory impairment, and discontinuation syndrome. In contrast, Vitamin B6 supplementation appears to have fewer adverse effects, making it an attractive alternative for those seeking natural approaches to managing their mental health.

However, it’s important to note that the research on Vitamin B6 for anxiety and depression is still in its early stages. The observed effects in the University of Reading study were relatively modest compared to traditional pharmaceutical interventions. Further research is needed to fully understand the potential of Vitamin B6 as a standalone or complementary treatment for mood disorders.

The Link Between Vitamin B6 Deficiency and Mental Health

Evidence suggests that individuals with anxiety and depression may have lower average intake of Vitamin B6 compared to healthy individuals. A large cross-sectional study found that anxious and depressed participants had significantly lower daily Vitamin B6 intake (measured in mg/day) than their non-affected counterparts. This observation raises the question: Could Vitamin B6 deficiency contribute to the development or exacerbation of mood disorders?

Addressing Vitamin B6 Deficiency: A Potential Prevention Strategy

Given the potential link between Vitamin B6 deficiency and mental health issues, ensuring adequate intake of this essential nutrient could be a proactive approach to maintaining psychological well-being. Incorporating Vitamin B6-rich foods into one’s diet or considering supplementation under medical supervision may help prevent deficiencies and potentially reduce the risk of developing anxiety and depression.

Synergistic Effects: Vitamin B6 and Magnesium for Stress Reduction

Another interesting finding in the realm of Vitamin B6 research comes from an eight-week Phase IV randomized controlled study. This investigation revealed that combining magnesium supplements with Vitamin B6 resulted in greater physical activity in daily life and a significant reduction in stress among healthy individuals experiencing severe stress and anxiety, particularly those with low magnesium levels.

This synergistic effect between Vitamin B6 and magnesium opens up new possibilities for developing comprehensive nutritional strategies to combat stress and anxiety. It also highlights the importance of considering multiple nutrients and their interactions when addressing mental health concerns through dietary interventions.

Optimal Dosage and Safety Considerations for Vitamin B6 Supplementation

While Vitamin B6 shows promise in managing anxiety and depression symptoms, it’s crucial to approach supplementation with caution and under professional guidance. The dosage used in the University of Reading study was significantly higher than the recommended daily allowance, raising questions about long-term safety and potential side effects.

Is Vitamin B6 toxicity a concern?

Although Vitamin B6 toxicity is generally considered to be of low significance, excessive intake over extended periods can lead to adverse effects. It’s essential to consult with a healthcare provider before starting any high-dose supplementation regimen to ensure safety and appropriate dosing.

Recommended Daily Allowance vs. Therapeutic Dosage

The recommended daily allowance (RDA) for Vitamin B6 varies by age and gender, ranging from 1.3 to 2.0 mg per day for adults. However, the therapeutic dosage used in anxiety and depression studies is often much higher. It’s crucial to strike a balance between efficacy and safety when considering Vitamin B6 supplementation for mental health purposes.

Future Directions: Nutrition-Based Interventions for Mental Health

The promising results of Vitamin B6 research in the context of anxiety and depression treatment pave the way for a new era of nutrition-based interventions in mental health care. As people increasingly seek alternatives with fewer side effects than traditional medications, the potential for dietary supplements and targeted nutritional approaches grows.

Challenges and Opportunities in Nutrition-Based Mental Health Research

While the initial findings on Vitamin B6 are encouraging, more extensive research is needed to fully understand its potential as a therapeutic agent for mood disorders. Future studies should focus on:

1. Determining optimal dosages for different populations and conditions
2. Investigating long-term effects and safety profiles of high-dose Vitamin B6 supplementation
3. Exploring potential interactions with other nutrients and medications
4. Conducting large-scale clinical trials to confirm efficacy and identify potential subgroups that may benefit most from Vitamin B6 interventions
5. Developing personalized nutrition-based treatment plans that take into account individual genetic, metabolic, and lifestyle factors

Integrating Vitamin B6 into Holistic Mental Health Care

As research on Vitamin B6 and other nutritional approaches to mental health continues to evolve, it’s important to consider how these interventions can be integrated into comprehensive treatment plans. While Vitamin B6 supplementation shows promise, it should not be viewed as a standalone solution for anxiety and depression.

A Multi-Faceted Approach to Mental Health

Effective management of anxiety and depression often requires a multi-faceted approach that may include:

• Psychotherapy (e.g., cognitive-behavioral therapy, dialectical behavior therapy)
• Lifestyle modifications (e.g., regular exercise, stress management techniques)
• Traditional medications when necessary
• Nutritional interventions, including Vitamin B6 supplementation
• Social support and community engagement

By combining these various strategies, individuals may be able to achieve better outcomes and improve their overall quality of life.

Empowering Patients: The Role of Nutrition Education in Mental Health Care

As the potential benefits of Vitamin B6 and other nutritional interventions for mental health become more apparent, there is a growing need for improved nutrition education among both healthcare providers and patients. Empowering individuals with knowledge about the impact of diet on mental health can lead to more informed decision-making and potentially better treatment outcomes.

Bridging the Gap Between Nutrition and Mental Health Care

To fully leverage the potential of nutrition-based interventions like Vitamin B6 supplementation, several steps can be taken:

• Integrating nutrition education into mental health treatment programs
• Encouraging collaboration between mental health professionals and registered dietitians
• Developing evidence-based guidelines for the use of nutritional supplements in mental health care
• Promoting awareness of the link between diet and mental health through public health initiatives

By bridging the gap between nutrition and mental health care, we can create a more holistic and personalized approach to treating anxiety, depression, and other mood disorders.

Conclusion: The Promise and Potential of Vitamin B6 in Mental Health Treatment

The emerging research on Vitamin B6 as a potential treatment for anxiety and depression offers a glimmer of hope for millions of individuals struggling with these common mental health conditions. While the initial findings are promising, it’s important to approach this new avenue of treatment with cautious optimism.

As we continue to explore the relationship between nutrition and mental health, Vitamin B6 supplementation may prove to be a valuable tool in our arsenal against anxiety and depression. However, it’s crucial to remember that mental health is complex and multifaceted, requiring a comprehensive approach to treatment and management.

By combining the potential benefits of Vitamin B6 with existing therapeutic strategies, lifestyle modifications, and personalized care plans, we may be able to offer more effective and well-rounded solutions for those struggling with anxiety and depression. As research in this field progresses, it’s exciting to imagine a future where nutrition-based interventions play a more prominent role in mental health care, providing new hope and possibilities for improved well-being.

Vitamin B6: A new approach to lowering anxiety, and depression?

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Published online 2022 Sep 15. doi: 10.1016/j.amsu.2022.104663

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Dear Editor,

Anxiety and depression are common medical illnesses that cause adverse effects on the body, mood, and thoughts. Anxiety and mood disorders are the most pressing public health issues in today’s world, affecting 14% of the global population [1]. Around 480 million people worldwide are currently depressed, and approximately a quarter also suffering from anxiety [2]. Such conditions are currently treated with cognitive and dialectical behavioral therapy, as well as medications such as benzodiazepines and buspirone.

It has recently been discovered that taking high doses of vitamin B6 supplements significantly reduces feelings of stress, anxiety, and depression. A study conducted by a group of researchers at the University of Reading, issued in the renowned journal, Human Psychopharmacology: Clinical and Experimental, found that after monitoring the effects of an elevated dose of vitamin B6 on young adults for more than a month, the participants reported feeling less anxious [3]. The study adds to the growing body of evidence supporting the use of such supplements to improve cognitive function, treat mood disorders, and hence boost mental well-being.

The researchers first gathered 478 participants with self-reported depression and/or anxiety who were randomly assigned to either Vitamin B6, or Vitamin B12, or a placebo. The researchers wanted to know how vitamins B6 and B12 influence the way gamma-aminobutyric acid (GABA) is used [3]. Vitamin B6 (Pyridoxine) has a significant and selective modulatory impact on central serotonin and GABA production [4]. GABA is a chemical messenger and inhibitory neurotransmitter found in the brain. It helps calm the nervous system by blocking certain impulses between nerve cells, immediately slowing down brain activity. This, in turn, has a calming effect that can help relieve stress, anxiety, and fear. According to the study’s findings, the B12 group experienced a minor improvement in anxiety and depression when compared to the placebo group. Above all, Vitamin B6 produced a statistically significant difference. Higher GABA levels were found in participants who took B6 supplements, as confirmed by the Mood and Feelings Questionnaire (MFQ) and Screen for Adult Anxiety Related Disorders (SCAARED) tests at the end of the trial, which screened participants for anxiety and depressive symptoms before and after the vitamin or placebo regimen [3]. A large cross-sectional study discovered that the average intake of vitamin B6 (mg/day) in anxious and depressed people was significantly lower than in healthy participants [5]. Another eight-week Phase IV randomized controlled study found that the combination of magnesium supplements and Vitamin B6 resulted in greater physical activity in everyday life and a significant reduction in stress in healthy individuals with severe stress and anxiety and low magnesemia [6].

Therefore, taking the aforementioned study results into consideration, it can be concluded that vitamin B6 actively helps in relieving symptoms that accompany depression and anxiety, making it an important supplement to be added to our daily lives. Another important consideration is that, while benzodiazepines are effective in treating anxiety and other similar conditions, they also have a number of side effects, including but not limited to dependence, rebound anxiety, memory impairment, and discontinuation syndrome [7]. Whereas, assuming that B6 toxicity is of little significance, it is vital that it be included to everyone’s diet. It’s important to remember that the research is still in its early stages and that Vitamin B6’s effect on anxiety in the study was relatively trivial, compared to what might be expected from the drug. People may prefer nutrition-based interventions in the future because they have fewer negative side effects than drugs. To make this a viable option, more research is needed to identify other nutrition-based interventions that improve mental well-being. In the future, different dietary interventions could be combined to produce better results. Using Vitamin B6 supplements in conjunction with talking therapies such as Cognitive Behavioral Therapy could be one option for increasing their effectiveness.

No funding was acquired for this paper.

This paper did not involve patients, therefore no ethical approval was required.

This study was not done on patients or volunteers, therefore no written consent was required.

Duaa Durrani: conception of the study, drafting of the work, final approval and agreeing to the accuracy of the work.

Rahma Idrees: conception of the study, drafting of the work, final approval and agreeing to the accuracy of the work.

Hiba Idrees: conception of the study, drafting of the work, final approval and agreeing to the accuracy of the work

Aayat Ellahi: conception of the study, drafting of the work, final approval and agreeing to the accuracy of the work.

Name of the registry: Not Applicable

Unique Identifying number or registration ID: Not Applicable

Hyperlink to your specific registration (must be publicly accessible and will be checked): Not applicable

Duaa Durrani, Rahma Idrees, Hiba Idrees, Aayat Ellahi.

The authors declare that there is no conflict of interest.

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3. Field D.T., et al. High-dose Vitamin B6 supplementation reduces anxiety and strengthens visual surround suppression. Hum. Psychopharmacol. Clin. Exp. 2022 doi: 10.1002/HUP.2852. [PMC free article] [PubMed] [CrossRef] [Google Scholar]

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Herbs, Vitamins, and Supplements Used to Enhance Mood

In this Article

Mood problems, including depression and bipolar disorder, are no laughing matter. More than 20 million American adults have a mood disorder and 40 million an anxiety disorder. And these numbers don’t include the average worrywart or person who suffers an occasional bout of the blues.

For depression alone, the annual cost for treatment and lost wages may be as high as $52 billion.

With these statistics, it’s no wonder that many people are searching for mood supplements or other mood-enhancing alternatives to drugs.

The Need for Mood Enhancers

“For so many people, antidepressant medication either stops working or has too many side effects,” says Henry Emmons, MD, a psychiatrist with the Center for Spirituality and Healing at the University of Minnesota. Emmons, author of The Chemistry of Joy: A Three-Step Program for Overcoming Depression through Western Science and Eastern Wisdom, prescribes medications for his patients, but he also highly recommends exercise and good nutrition as physical treatments for depression, combined with a few targeted mood supplements.

Which leads to the question: what vitamins, herbs, supplements, and lifestyle changes are the best mood enhancers?

The experts we talked to didn’t reach complete consensus; more research is clearly needed for the plentiful options available. But here is a brief overview of some of the more common complementary approaches used to treat mood problems.

Of course, if you suffer from severe mood problems see a doctor — before you reach for mood enhancers or supplements.

Mood Supplements with Potential

One of the most touted herbs used for enhancing mood is St. John’s wort, a yellow-flowered plant containing many chemical compounds that may have medicinal effects.

“Even though the evidence is mixed, it’s better for St. John’s wort than for other herbs,” says Adriane Fugh-Berman, MD, associate professor, Complementary and Alternative Medicine Master’s Program, Department of Physiology and Biophysics at Georgetown University School of Medicine. Fugh-Berman says that trials in the U.S. have been oddly less positive than in Germany, where it is widely prescribed.

SAMe (S-Adenosyl-L-Methionine), derived from an amino acid and also available from protein food sources, is another widely studied mood-enhancing substance that’s commonly used in Europe, Fugh-Berman tells WebMD.

Though the data is less solid, other potential mood enhancers include:

• Valerian: an herbal remedy created from dried roots, often taken as a sleep aid and sometimes used for anxiety.
• Lavender: aromatherapy, essential oils, and teas use lavender to enhance relaxation and possibly help relieve anxiety and depression.
• Omega-3 fatty acids: found in cold-water fish and certain vegetable oils, and available as a supplement, omega-3 fatty acids are sometimes used to help depression and other psychological problems. Emmons recommends a dose of 2,000 to 4,000 milligrams or more when taken for mood problems.
• B vitamins: essential for cell metabolism and central nervous system maintenance. Emmons recommends a good B-complex or multivitamin to ensure plenty of B vitamins, which can help stabilize nerve cell membranes.
• Vitamin D: although not enough evidence exists to make any claims about the effectiveness of vitamin D as a mood enhancer, at least one study reported benefits from vitamin D in treating seasonal affective disorder, a form of depression that occurs during the winter months.

St. John’s Wort

Around for centuries, St. John’s wort is commonly used today for sleep disorders, anxiety, and mild to moderate depression. However, an analysis of 37 clinical trials found that St. John’s wort may have minimal to no benefit for those with more severe forms of depression.

Although more research is needed, St. John’s wort may also have the potential to reduce symptoms of anxiety, premenstrual syndrome (PMS), or perimenopausal mood changes.

Available as capsules, tablets, liquid extracts, and teas, a typical dose of St. John’s wort ranges from 900 to 1,200 milligrams a day, and it should be taken for at least one to three months, just as with pharmaceutical anti-depressants, to see the best effect.

St. John’s wort does have the potential for serious interactions with a wide variety of prescription drugs, including birth control pills, antidepressants, HIV medications, and blood thinners. It can also interact with other herbs or supplements. Mainly, it may lower the effectiveness of certain medications, Fugh-Berman tells WebMD. St. John’s wort may also lead to an increase in side effects when taken with pharmaceutical antidepressants.

Consult a doctor or pharmacist about interactions before using St. John’s wort. Although uncommon, side effects of St. John’s wort may include:

• Gastrointestinal upset
• Skin reactions, especially when exposed to sun
• Fatigue
• Anxiety
• Sexual dysfunction
• Dizziness
• Headache
• Dry mouth

SAMe(S-Adenosyl-L-Methionine)

SAMe has been studied a lot for depression. Although current trials are not conclusive, an analysis of 28 studies showed that SAMe produced statistically significant improvement in the symptoms of depression when compared to a placebo. Some studies have shown that improvements were comparable to conventional antidepressants, such as the class of medications called tricyclic antidepressants.

Emmons suggests SAMe for those with a type of depression that produces low energy. He prescribes 400 to 800 milligrams daily, depending upon need or tolerance. The dose most often used for depression in clinical studies is 800 to 1,600 milligrams daily for up to 6 weeks.

Although SAMe usually causes few problems, you should use caution if you have diabetes, low blood sugar, or an anxiety or other type of psychiatric disorder. Gastrointestinal problems, headaches, fatigue, and skin rashes are the most common side effects.

Mood Enhancers That May Be Unsafe

Kava kava. A ceremonial beverage used commonly in the Pacific Islands, kava kava earned its claim to fame as an herb that’s very helpful for anxiety. Unfortunately, kava kava has largely fallen out of favor because concentrated forms for sale in the U.S. have been associated with a rare risk of significant liver problems.

According to the FDA, you should consult a doctor before using kava if you have liver disease or are taking drugs that affect the liver. Likewise, you should see your doctor if you experience any signs of liver illness after taking a kava supplement.

5-HTP. This is a precursor to a neurotransmitter called serotonin. Although some health care providers recommend it for mood problems, others are more cautious. “It is not clear whether 5-HTP is immune from the same problems L-tryptophan had,” Fugh-Berman tells WebMD, referring to an amino acid that was taken off the market in 1989 due to a dangerous contaminant. This concern has been largely disputed, and 5-HTP is generally considered safe, and effective for depression when taken at 150-300 milligrams daily.

As you evaluate other mood supplements, keep in mind that the FDA does not strictly regulate herbs and supplements; it treats them like foods rather than drugs. The makers of supplements don’t have to show their products are safe or effective before selling them on the market.

This makes it harder for you to assess their strength, purity, and safety. Fugh-Berman advises doing your own research on effectiveness and adverse effects, using reliable, unbiased sources, and by consulting groups that independently evaluate dietary supplements.

Lifestyle Changes for Enhancing Your Mood

“If you look at the research on exercise for depression, it’s equal to or better than medication for depression — probably the best outright alternative treatment for depression,” says Emmons, who often recommends mild, rhythmic activities such as walking, biking, or jogging. “It may not be enough for a lot of people, but it’s a good place to start.”

Reporting in a February 2008 issue of Cerebral Cortex, German researchers described PET scans and recently available chemicals they used to prove that running does, in fact, release mood-enhancing endorphins. The more released, the greater the effect.

How much exercise is enough to enhance mood? Three hours of moderate activity per week may do the trick, according to a study published in the January 2005 American Journal of Preventive Medicine.

Emmons also strongly recommends a variety of stress management techniques, such as learning meditation to self-regulate thoughts, called mindfulness.

“People with recurring depression tend to get triggered very quickly — almost like a track is laid down, a slippery slope,” he says. “It pays to put some real effort into learning to recognize this immediately and to learn ways to steady yourself.”

Even certain computer games can help create more positive thought patterns. Based on scientifically tested tools published in the journal of the American Psychological Association, MindHabits is one example. It helps players reduce stress and boost esteem by training the mind to refocus the way it perceives the world.

© 2008 WebMD, LLC. All rights reserved.

SOURCES:

Adriane Fugh-Berman, MD, associate professor, Complementary and Alternative Medicine Master’s Program, department of physiology and biophysics, Georgetown University School of Medicine.
Henry Emmons, MD, psychiatrist, Center for Spirituality and Healing, University of Minnesota.
The National Institute of Mental Health Web site: “The Numbers Count: Mental Disorders in America.”
Agency for Healthcare Research and Quality Web site: “S-Adenosyl-L-Methionine for Treatment of Depression, Osteoarthritis, and Liver Disease.”
National Center for Complementary and Alternative Medicine Web site: “Get the Facts: St. John’s Wort and Depression,” “Herbs at a Glance: Lavender.”
MedlinePlus Web site: “Lavender (Lavandula angustifolia Miller),” “St. John’s wort (Hypericum perforatum L.),” “Kava (Piper methysticum G. Forst).”
Kasper, S. et al. BMC Medicine, 2006; vol 4: pp 14. 
Geller, S. et al. Menopause, May-June 2007; vol 14: pp 541–549.
NIH Office of Dietary Supplements Web site: “FDA Issues Consumer Advisory for Dietary Supplements Containing Kava.”
Boecker, H. et al. Cerebral Cortex, 2008; vol 18: pp 2523-2531.
Dunn, A.L. et al. American Journal of Preventive Medicine, 2005; vol 28, Issue 1, pp 1-8.
Dandeneau, S. et al. Journal of Personality and Social Psychology, October 2007; vol 93: pp 651-666. 
Papakostas, G. The Journal of Clinical Psychiatry, 2009; vol 70, Suppl 5: pp 18-22.
Turner, E. Pharmacology & Therapeutics, 2006; vol 109: pp 325-338.

5 vitamins for a good mood: what seasonal products are best to look for them in? it’s getting sharper. And the mood is getting worse.

September 20, 2022

Source:

iStockphoto

The debate about whether it is better to get vitamins from the most varied and nutritious diet or take supplements has been going on between doctors, scientists and ordinary people who care about their health for years. There is no single and absolutely correct answer here and cannot be. Each person is individual: everything affects the intake and absorption of vitamins – from lifestyle to stress and the region of residence.

But no one will deny that with the onset of the rainy season, piercing icy winds and cold, mood deteriorates, performance decreases, we get sick with ARVI more often, chronic “sores” become aggravated. Many believe that due to a lack of vitamins, immunity decreases and they go to the pharmacy for jars of vitamin complexes. Can vitamins improve mood, and which of them we really need in the off-season – we discussed with the allergist-immunologist, pathophysiologist Elena Paretskaya.

If the mood is at zero

Our diet and the intake of various substances with food significantly affects the overall well-being, performance and mood. If you have a headache in the morning, you barely woke up and feel weak and weak, although you have not yet had time to get out of bed, you are unlikely to be cheerful and joyful during the day.

A runny nose, sore throat, body aches and other signs of a cold won’t bring positive things to life. Constant chilliness, skin problems, if it dries and itches, deterioration in appearance – pallor, dull hair, brittle nails – also do not add optimism and strength.

Everything in the body is interconnected, so the lack of vitamins or microelements, if this is what it is, will affect both health and mood. There is a group of substances that affect the functioning of the nervous system and mood almost directly, and there are those that work indirectly – by being included in metabolic processes.

Read also

Find yourself a diagnosis

Unfortunately, the diagnosis of hypovitaminosis can only be made by exclusion. The thing is that its manifestations are very similar to many other diseases, conditions and reactions of the body. Therefore, only a bad mood, drowsiness or appearance problems is not a reason to immediately drink vitamins from a pharmacy. It is important to go to the doctor, undergo at least a basic examination in order to exclude the onset of a cold, exacerbation of various chronic “sores” and discuss your diet, daily routine with a specialist.

If you are generally healthy and the doctor has confirmed this, you can (and should) replenish your vitamin reserves through a rational combination of nutrition and supplements, which contain exactly those vitamins that are most often lacking in autumn.

In general, in winter and autumn, our compatriots of different ages most often have a deficiency of the following five vitamins.

Read also

Retinol: for beauty and youth

Retinol is the scientific name for the well-known vitamin A. Its main task is to maintain the regeneration and hydration of the skin, the normal state of the mucous membranes in the mouth and not only, protect vision from negative influences and maintain its sharpness.

In addition, it is a powerful antioxidant, a substance that fights free radicals that damage cells and accelerate aging. In plant foods, it is usually found in the form of a pro-vitamin – carotene, and is absorbed most actively along with fats . In animal food, it is also sufficient, so it is quite possible to cover the needs for retinol at the expense of food. In the autumn months, pay attention to:

• Salads with carrots, pumpkin and vegetable oil (so the vitamin is better absorbed).

• Beef liver in different versions – stewed, in the form of a pate, stew with vegetables.

• Red and yellow bell pepper.

• Cod liver, fish roe.

• Sea buckthorn.

Read also

Vitamin D: for a sunny mood on cloudy days

In autumn, people are severely lacking in vitamin D. In the scientific language, it is called cholecalciferol, and we habitually call it the “sunshine” vitamin. You can get it by staying in the open sun for at least 10-15 minutes daily, but in many regions this is now impossible. Therefore, it is worth adding 9 to the diet0045 fish oil, oily fish or vitamin D drops, capsules, tablets .

The minimum dose for adults is 600-800 IU, but many suffer from a deficiency of the substance, the doctor will help them choose the dose after the results of the analysis of the level of vitamin D in the blood plasma.

Vitamin C: for colds and blues

Ascorbic acid is considered to be the most “anti-cold” vitamin. It helps to strengthen the immune system, supports the liver, has antioxidant properties, protecting the cells of the whole body from external aggression. In the fall, you can get a serving of vitamin C from:

During the period of a cold, you can additionally take supplements with ascorbic acid, up to 1000 mg per day.

Read also

Vitamin E: for romance

Vitamin E is considered a substance that maintains beauty, youth and stimulates the reproduction process. It helps to normalize hormonal metabolism, improve mood, increase libido. You can find it in various vegetable oils, nuts, seeds .

B vitamins: mood stimulants

B vitamins are involved in the functioning of the nervous system, pyridoxine or vitamin B6 is especially important. It protects against stress, improves mood, improves sleep and performance. There is a lot of it in pistachios, walnuts and garlic . But often we do not get enough of it from food. Therefore, supplements with vitamin B6 can supplement the diet. And it is especially good if pyridoxine is combined with magnesium – then its effect will be enhanced.

Text author:Alena Paretskaya

8 basic nutrients for good mood | Health

With a decrease in daylight hours, drowsiness appears, mood drops and it becomes difficult to concentrate. Sometimes these symptoms can be a sign of seasonal depression, which eight basic micronutrients can help with.

Short daylight hours and the natural biorhythms of the Earth in autumn activate changes in the body – the production of serotonin, a neurotransmitter that plays a major role in the “feeling of joy”, decreases. At the same time, the production of melatonin, the sleep hormone, increases, which is manifested by drowsiness.

People with low vitamin D levels and other deficiencies are at higher risk. The same group includes those who go to bed late, experience prolonged stress or malnourished.

What should you pay attention to in order to support yourself?

With a tendency to depressive disorders, ailments such as irritability and fatigue, difficulty falling asleep, a predisposition to anemia, the need for stimulants such as caffeine, deterioration of nails, hair and skin, require attention.

From a nutritional point of view, health should be checked for nutritional deficiencies. At the first sign of blues, it is worth paying attention to eight basic micronutrients.

IODINE is needed for the functioning of the thyroid gland, which, in turn, stimulates metabolism, tissue respiration and regulates body temperature. The daily dosage of iodine for an adult is 150 mcg. For digestibility, it is important to take iodine along with selenium until the symptoms disappear, but not more than three months, since it has the ability to accumulate.

SELENIUM is an antioxidant and is taken with iodine and vitamin C. Recommended intake for adults is 50-70 micrograms per day. If you choose selenium in preparations, opt for selenomethionine, as it is well absorbed.

VITAMIN D reduces inflammation, helps the body absorb calcium and phosphorus, affects mood and memory. The recommended amount for an adult is 600-800 IU per day. In case of deficiency, adults can take from 1000 to 4000 IU (selected individually according to the result of the analysis of 25OH). Prefer the fat-soluble form of the vitamin in gelatin capsules.

MAGNESIUM is responsible for the functioning of the nervous system, affects pressure, muscle relaxation, blood sugar levels and sleep quality. Due to the poor content in food, most people are deficient in magnesium. For prevention, you can take magnesium in the form of magnesium citrate 300 mg per day half an hour before bedtime. According to the indications, the dosage can be doubled. To increase the digestibility of the trace element, manufacturers combine magnesium with vitamin B6. Magnesium bioactive supplements from Now Foods and Solgar have proven themselves well. An alternative option is to use Epsom bath salts at the rate of 400-500 grams per bath for an adult. A course of 10 baths will bring back peace!

B VITAMINS . With a lack of these vitamins, fatigue, nervous irritation, irascibility are felt, immunity and mood decrease.

B2 is essential for the creation of new nerve cells and the maturation of red blood cells. B3, or niacin, promotes the absorption of tryptophan, which helps maintain a good mood. B5, or pantothenic acid, helps the adrenal glands, which indirectly increases stress resistance. B6 is necessary for the absorption of magnesium, and most of all it is found in pine nuts. B12 is rapidly consumed in pregnant and lactating women, and its deficiency contributes to postpartum depression and fatigue. Many vegetarians are at risk of not receiving this vitamin.

Vitamin B complex will help recharge your battery in late autumn. Thorne Research and Now Foods have quality complex supplements.

ZINC along with magnesium is an “antidepressant” and is used in recovery from depression. Zinc supports the release of cortisol and regulates the response to stress. It is indispensable for insufficiency of thyroid function. Zinc does not accumulate in the body, so you need to ensure its daily intake with food or in the form of dietary supplements. The WHO recommended allowance is 11 mg per day for men and 8 mg (up to 30 mg as prescribed) for women. The following forms are well absorbed: lactate, citrate, gluconate, picolinate, chelate (glycinate), acetate.

IRON . Low ferritin and hemoglobin in the tests indicate that there is anemia, and the iron depot is almost empty. Anemia in itself gives characteristic symptoms: fatigue, increased heart rate, weakness in the muscles, lack of oxygen, dizziness, etc. If this condition has already appeared, then changes in the diet will not be enough and you need to start taking supplements. In case of severe anemia, the doctor or consultant selects the form and dose. For adults, you can choose the liquid form of the drug “-Floradix” (in 10 ml – 7.5 mg of iron) or capsules from Solgar. Take iron along with protein foods and vitamin C. Iron can accumulate in the body, so you should drink it in courses of 3-6 months, depending on the appointments.

OMEGA-3 .