Vitamin B-12
Vitamin B-12 plays a role neurologic
function, and vitamin B-12 deficiency can cause symptoms of depression. Though vitamin B-12 is not a recommended treatment for depression, eating a variety of foods containing vitamin B-12 can help maintain overall neurologic function. The recommended amount of vitamin B-12 for most adults over the age
of 14 is 2.4mcg per day. Adults over 50 may need to get most of their vitamin
B-12 from fortified foods and supplements due to poor absorption.
Vitamin B-12 is found in: low-fat milk, yogurt, eggs, roasted chicken, ham, cheese, clams, trout, beef liver, salmon and tuna.
Talk to your doctor if you have
gastrointestinal problems or have had weight loss surgery. It is possible that you don’t absorb vitamin B-12 well enough and may require a supplement.
Folate
For most adults over the age of 14, the recommended intake of folate from food sources is 400mcg per day.
Folic acid is the more stable form of folate, and folic acid is better absorbed than folate from food. Supplements and fortified foods contain folic acid. For people at risk for folate deficiency, folic acid supplements may be necessary in addition to a well-balanced diet. People at risk for folate deficiency include: pregnant women, women of childbearing age, people with alcohol dependence and people with gastrointestinal problems.
Folate is found naturally in leafy
green vegetables, fruits, nuts, beans, peas, dairy products, poultry, meat, eggs, seafood and grains.
If you take methotrexate, ask your doctor before taking folic acid supplements.
Omega-3 Fatty Acids
Omega-3 fatty acids are recommended in addition to medications for mood disorders, including depression.
The main omega-3 fatty acids are alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).
Sources of ALA: canola oil, soybean oil, flaxseed oil
Sources of EPA and DHA: fatty fish (salmon, tuna, trout) and shellfish (crab, mussels, oysters)
EPA and DHA can also be found in fish oil supplements and multivitamins
If you take blood thinners or non-steroidal anti-inflammatory drugs (NSAIDS) such as ibuprofen or naproxen, talk to your doctor before increasing your intake of omega-3 fatty acids. If you have an allergy to shellfish, talk to your doctor or pharmacist before consuming fish oil.
By Angela
Mattingly, PharmD Walgreens Resident Pharmacist
Sources:
U.S Department of Health
and Human Services. National Institutes of Health. Office of Dietary
Supplements. Vitamin B-12: Dietary Supplement Fact Sheet. Available at:
https://ods.od.nih.gov/factsheets/VitaminB12-HealthProfessional/. Accessed
December 10, 2015.
U.S Department of
Health and Human Services. National Institutes of Health. Office of Dietary
Supplements. Vitamin B-12: Dietary Supplement Fact Sheet. Available at:
https://ods.od.nih.gov/factsheets/Folate-HealthProfessional/. Accessed December
10, 2015.
U.S Department of
Health and Human Services. National Institutes of Health. National Center for
Complementary and Integrative Health. Available at:
https://nccih.nih.gov/health/omega3/introduction.htm. Accessed December 10,
2015.
Freeman MP, Fava M,
Lake J, et al. Complementary and Alternative Medicine in Major Depressive
Disorder: The American Psychiatric Association Task Force Report. J Clin Psychiatry 2010;71(6):669–681.
American Psychiatric Association (2010). Practice Guideline for the
Treatment of Patients with Major Depressive Disorder. Available at:
http://psychiatryonline.org/guidelines. Accessed December 10, 2015.
