According to research from Australia, B-Vitamin supplementation may improve symptoms of depression.
Researchers reviewed a pool of studies showing a link between B Complex and depression. They then broke those studies down to the 8 Vitamin B types. They also reviewed the link between Immune System and Depression; the link between Inflammation and Depression and lastly the modifications of Immune cells in the presence of B Vitamins.
When looking at each of the 8 Vitamin B types, researchers found 3 of them had clinical studies that proposed benefits for Vitamin B supplementation. B-1 (Thiamin) had multiple clinical trials that showed when compared to a placebo, the group supplementing with the B Vitamins saw improvements in their symptoms of depression. Additionally studies on B-6 supplementation showed reductions in homocysteine levels found in blood plasma in participants with schizophrenia. This is an indication of neuropsychiatric disorders. Improvements in depressive symptoms in women supplementing with Vitamin B-6 and estradiol were also seen in another study. A clinical trial with Vitamin B-3 (Niacin) was also done to determine the benefit of Vitamin B3 and reductions in symptoms of depression.
Although researchers did not find other studies or didn’t elaborate on how supplementation with the other B vitamins might improve symptoms of depression, the pooled studies did provide clear evidence between deficiencies in B vitamins and increased symptoms of depression. Researchers did find that Vitamins B-1, B-3, B-6, Folic Acid (B-9) and B-12 were essential to neuronal function and deficiencies in these B Vitamins were linked to depression. Actually a B-12 deficiency is often seen in people with depression and patients with higher B-12 levels had improved treatment outcomes. Researchers also found a relationship between B Vitamins and the immune system, inflammation and depression.
Further studies are needed.
Now here is a little basic information about B Vitamins:
Collectively, all B-Vitamins are called B-Complex. The Vitamins B-1, B-2 and B-6 should be taken in equal strengths, as should Choline and Inositol. B-Complex Vitamins are active providing the body with energy, basically by converting carbohydrates into glucose which the body then burns to produce energy. B Complex Vitamins are also vital in the metabolism of protein and fat. The B Vitamins are necessary for normal functioning of the central nervous system and may be the single most important factor for the health of nerves. During times of stress the nervous system can become depleted of B Vitamins. Stressful situations include physical or emotional overwork, infection or injury, fad or poor dieting, excessive alcohol or drug use and intense sports and workout. Other B- Vitamin functions include muscle tone maintenance in the gastrointestinal tract as well as skin, hair, eyes, mouth and liver health. A B- Vitamin deficiency can cause fatigue or low energy levels, affect the inability to handle stress, nervousness and result in poor hair and skin condition.
B-Vitamins are water soluble which means they are not stored but remain within cells and in the bloodstream for just a few hours. What is not used in this short period of time is excreted from the body as waste. Most people take a controlled released form of water soluble supplements to insure the most absorption. Controlled release is a process used in manufacturing water soluble supplements that provide a prolonged dispersion of these water soluble vitamins throughout the day (Up to 12 hours). Controlled release allows the water soluble nutrients to be released into the bloodstream more slowly, over a prolonged period of time, at a rate that allows tissues to efficiently absorb and utilize them.
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