In a new study researchers found supplementing with Vitamin B6 may reduce depression symptoms by as much as 20% in young women taking oral contraceptives.
8 healthy young women between the ages of 18 and 25 who were taking oral estrogen and progesterone contraceptives participated in this double-blind crossover study. The study lasted 12 weeks. Participants were randomly assigned to receive either 100 mg of Vitamin B6 or a placebo for a 4 week period. There was then a 4 week washout with no interventions. The participants were then crossed over into the other group (i.e., the supplement group became the placebo group and vice versa) for the remainder of the study. Researchers used the BDI-II (Beck Depression Inventory-II) and the POMS (Profile of Mood States) to assess mental health both before and after each segment of the intervention period.
Participants in the Vitamin B6 group saw a 20% reduction in their BDI-II scores. The BDI-II assessments showed depression scores increases by 11% in the placebo group. No significant changes were seen on the POMS assessments.
A Vitamin B6 deficiency is the most common nutrient deficiency in the US and affects approximately 30% of women and 15% of men. Woman who take oral contraceptives show an estimated 40% deficiency in Vitamin B6. Reports show a link between depression and B6 deficiencies.
Further studies with a larger number of participants are needed to confirm these findings.
Vitamin B6 (pyridoxine) is important for keeping the central nervous and immune systems healthy in addition to be important for the normal development of the brain. Food sources of Vitamin B6 include fortified cereals, bananas, chickpeas, potatoes, fish and poultry. Certain conditions like Kidney Disease and Malabsorpiton syndromes may prevent the small intestines from absorbing Vitamin B6. Certain medications as well as alcohol dependence can lead to Vitamin B6 deficiencies. A Vitamin B6 deficiency usually goes hand in hand with a deficiency in other B Vitamins.
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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