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Vitamins to treat depression and anxiety


SAMHSA’s National Helpline | SAMHSA

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  • SAMHSA’s National Helpline is a free, confidential, 24/7, 365-day-a-year treatment referral and information service (in English and Spanish) for individuals and families facing mental and/or substance use disorders.

    Also visit the online treatment locator.

SAMHSA’s National Helpline, 1-800-662-HELP (4357) (also known as the Treatment Referral Routing Service), or TTY: 1-800-487-4889 is a confidential, free, 24-hour-a-day, 365-day-a-year, information service, in English and Spanish, for individuals and family members facing mental and/or substance use disorders. This service provides referrals to local treatment facilities, support groups, and community-based organizations.

Also visit the online treatment locator, or send your zip code via text message: 435748 (HELP4U) to find help near you. Read more about the HELP4U text messaging service.

The service is open 24/7, 365 days a year.

English and Spanish are available if you select the option to speak with a national representative. Currently, the 435748 (HELP4U) text messaging service is only available in English.

In 2020, the Helpline received 833,598 calls. This is a 27 percent increase from 2019, when the Helpline received a total of 656,953 calls for the year.

The referral service is free of charge. If you have no insurance or are underinsured, we will refer you to your state office, which is responsible for state-funded treatment programs. In addition, we can often refer you to facilities that charge on a sliding fee scale or accept Medicare or Medicaid. If you have health insurance, you are encouraged to contact your insurer for a list of participating health care providers and facilities.

The service is confidential. We will not ask you for any personal information. We may ask for your zip code or other pertinent geographic information in order to track calls being routed to other offices or to accurately identify the local resources appropriate to your needs.

No, we do not provide counseling. Trained information specialists answer calls, transfer callers to state services or other appropriate intake centers in their states, and connect them with local assistance and support.

  • Suggested Resources

    What Is Substance Abuse Treatment? A Booklet for Families
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    It's Not Your Fault (NACoA) (PDF | 12 KB)
    Assures teens with parents who abuse alcohol or drugs that, "It's not your fault!" and that they are not alone. Encourages teens to seek emotional support from other adults, school counselors, and youth support groups such as Alateen, and provides a resource list.

    After an Attempt: A Guide for Taking Care of Your Family Member After Treatment in the Emergency Department
    Aids family members in coping with the aftermath of a relative's suicide attempt. Describes the emergency department treatment process, lists questions to ask about follow-up treatment, and describes how to reduce risk and ensure safety at home.

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    Explores the role of family therapy in recovery from mental illness or substance abuse. Explains how family therapy sessions are run and who conducts them, describes a typical session, and provides information on its effectiveness in recovery.

    For additional resources, please visit the SAMHSA Store.

Last Updated: 08/30/2022

Alcohol, Tobacco, and Other Drugs

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Misusing alcohol, tobacco, and other drugs can have both immediate and long-term health effects.

The misuse and abuse of alcohol, tobacco, illicit drugs, and prescription medications affect the health and well-being of millions of Americans. SAMHSA’s 2020 National Survey on Drug Use and Health reports that approximately 19.3 million people aged 18 or older had a substance use disorder in the past year.

Alcohol

Data:

  • In 2020, 50.0% of people aged 12 or older (or 138.5 million people) used alcohol in the past month (i.e., current alcohol users) (2020 NSDUH)
  • Among the 138.5 million people who were current alcohol users, 61. 6 million people (or 44.4%) were classified as binge drinkers and 17.7 million people (28.8% of current binge drinkers and 12.8% of current alcohol users) were classified as heavy drinkers (2020 NSDUH)
  • The percentage of people who were past month binge alcohol users was highest among young adults aged 18 to 25 (31.4%) compared with 22.9% of adults aged 26 or older and 4.1% of adolescents aged 12 to 17 (2020 NSDUH)
  • The 2019 National Survey on Drug Use and Health reports that 139.7 million Americans age 12 or older were past month alcohol users, 65.8 million people were binge drinkers in the past month, and 16 million were heavy drinkers in the past month
  • About 2.3 million adolescents aged 12 to 17 in 2019 drank alcohol in the past month, and 1.2 million of these adolescents binge drank in that period (2019 NSDUH)
  • Approximately 14.5 million people age 12 or older had an alcohol use disorder (2019 NSDUH)
  • Excessive alcohol use can increase a person’s risk of stroke, liver cirrhosis, alcoholic hepatitis, cancer, and other serious health conditions
  • Excessive alcohol use can also lead to risk-taking behavior, including driving while impaired. The Centers for Disease Control and Prevention reports that 29 people in the United States die in motor vehicle crashes that involve an alcohol-impaired driver daily

Programs/Initiatives:

  • STOP Underage Drinking interagency portal - Interagency Coordinating Committee on the Prevention of Underage Drinking
  • Interagency Coordinating Committee on the Prevention of Underage Drinking
  • Talk. They Hear You.
  • Underage Drinking: Myths vs. Facts
  • Talking with your College-Bound Young Adult About Alcohol

Relevant links:

  • National Association of State Alcohol and Drug Abuse Directors
  • Department of Transportation Office of Drug & Alcohol Policy & Compliance
  • Alcohol Policy Information Systems Database (APIS)
  • National Institute on Alcohol Abuse and Alcoholism

Tobacco

Data:

  • In 2020, 20.7% of people aged 12 or older (or 57. 3 million people) used nicotine products (i.e., used tobacco products or vaped nicotine) in the past month (2020 NSDUH)
  • Among past month users of nicotine products, nearly two thirds of adolescents aged 12 to 17 (63.1%) vaped nicotine but did not use tobacco products. In contrast, 88.9% of past month nicotine product users aged 26 or older used only tobacco products (2020 NSDUH)
  • Data from the 2019 NSDUH reports that 58.1 million people were current (i.e., past month) tobacco users. Specifically, 45.9 million people aged 12 or older in 2019 were past month cigarette smokers (2019 NSDUH)
  • Tobacco use is the leading cause of preventable death, often leading to lung cancer, respiratory disorders, heart disease, stroke, and other serious illnesses. The CDC reports that cigarette smoking causes more than 480,000 deaths each year in the United States
  • The CDC’s Office on Smoking and Health reports that more than 16 million Americans are living with a disease caused by smoking cigarettes

Electronic cigarette (e-cigarette) use data:

  • Data from the Centers for Disease Control and Prevention’s 2020 National Youth Tobacco Survey.  Among both middle and high school students, current use of e-cigarettes declined from 2019 to 2020, reversing previous trends and returning current e-cigarette use to levels similar to those observed in 2018
  • E-cigarettes are not safe for youth, young adults, or pregnant women, especially because they contain nicotine and other chemicals

Resources:

  • Tips for Teens: Tobacco
  • Tips for Teens: E-cigarettes
  • Implementing Tobacco Cessation Programs in Substance Use Disorder Treatment Settings
  • Synar Amendment Program

Links:

  • Truth Initiative
  • FDA Center for Tobacco Products
  • CDC Office on Smoking and Health
  • National Institute on Drug Abuse: Tobacco, Nicotine, and E-Cigarettes
  • National Institute on Drug Abuse: E-Cigarettes

Opioids

Data:

  • Among people aged 12 or older in 2020, 3.4% (or 9.5 million people) misused opioids in the past year. Among the 9.5 million people who misused opioids in the past year, 9.3 million people misused prescription pain relievers and 902,000 people used heroin (2020 NSDUH)
  • An estimated 745,000 people had used heroin in the past year, based on 2019 NSDUH data
  • In 2019, there were 10.1 million people age 12 or older who misused opioids in the past year. The vast majority of people misused prescription pain relievers (2019 NSDUH)
  • An estimated 1.6 million people aged 12 or older had an opioid use disorder based on 2019 NSDUH data
  • Opioid use, specifically injection drug use, is a risk factor for contracting HIV, Hepatitis B, and Hepatitis C. The CDC reports that people who inject drugs accounted for 9 percent of HIV diagnoses in the United States in 2016
  • According to the Centers for Disease Control and Prevention’s Understanding the Epidemic, an average of 128 Americans die every day from an opioid overdose

Resources:

  • Medication-Assisted Treatment
  • Opioid Overdose Prevention Toolkit
  • TIP 63: Medications for Opioid Use Disorder
  • Use of Medication-Assisted Treatment for Opioid Use Disorder in Criminal Justice Settings
  • Opioid Use Disorder and Pregnancy
  • Clinical Guidance for Treating Pregnant and Parenting Women With Opioid Use Disorder and Their Infants
  • The Facts about Buprenorphine for Treatment of Opioid Addiction
  • Pregnancy Planning for Women Being Treated for Opioid Use Disorder
  • Tips for Teens: Opioids
  • Rural Opioid Technical Assistance Grants
  • Tribal Opioid Response Grants
  • Provider’s Clinical Support System - Medication Assisted Treatment Grant Program

Links:

  • National Institute on Drug Abuse: Opioids
  • National Institute on Drug Abuse: Heroin
  • HHS Prevent Opioid Abuse
  • Community Anti-Drug Coalitions of America
  • Addiction Technology Transfer Center (ATTC) Network
  • Prevention Technology Transfer Center (PTTC) Network

Marijuana

Data:

  • The percentage of people who used marijuana in the past year was highest among young adults aged 18 to 25 (34. 5%) compared with 16.3% of adults aged 26 or older and 10.1% of adolescents aged 12 to 17 (2020 NSDUH)
  • 2019 NSDUH data indicates that 48.2 million Americans aged 12 or older, 17.5 percent of the population, used marijuana in the past year
  • Approximately 4.8 million people aged 12 or older in 2019 had a marijuana use disorder in the past year (2019 NSDUH)
  • Marijuana can impair judgment and distort perception in the short term and can lead to memory impairment in the long term
  • Marijuana can have significant health effects on youth and pregnant women.

Resources:

  • Know the Risks of Marijuana
  • Marijuana and Pregnancy
  • Tips for Teens: Marijuana

Relevant links:

  • National Institute on Drug Abuse: Marijuana
  • Addiction Technology Transfer Centers on Marijuana
  • CDC Marijuana and Public Health

Emerging Trends in Substance Misuse:

  • Methamphetamine—In 2019, NSDUH data show that approximately 2 million people used methamphetamine in the past year. Approximately 1 million people had a methamphetamine use disorder, which was higher than the percentage in 2016, but similar to the percentages in 2015 and 2018. The National Institute on Drug Abuse Data shows that overdose death rates involving methamphetamine have quadrupled from 2011 to 2017. Frequent meth use is associated with mood disturbances, hallucinations, and paranoia.
  • Cocaine—In 2019, NSDUH data show an estimated 5.5 million people aged 12 or older were past users of cocaine, including about 778,000 users of crack. The CDC reports that overdose deaths involving have increased by one-third from 2016 to 2017. In the short term, cocaine use can result in increased blood pressure, restlessness, and irritability. In the long term, severe medical complications of cocaine use include heart attacks, seizures, and abdominal pain.
  • Kratom—In 2019, NSDUH data show that about 825,000 people had used Kratom in the past month. Kratom is a tropical plant that grows naturally in Southeast Asia with leaves that can have psychotropic effects by affecting opioid brain receptors. It is currently unregulated and has risk of abuse and dependence. The National Institute on Drug Abuse reports that health effects of Kratom can include nausea, itching, seizures, and hallucinations.

Resources:

  • Tips for Teens: Methamphetamine
  • Tips for Teens: Cocaine
  • National Institute on Drug Abuse

More SAMHSA publications on substance use prevention and treatment.

Last Updated: 04/27/2022

Vitamins to reduce stress and anxiety.

https://vitamina.ru/

Feeling a little uneasy?

How not to feel if the world has gone crazy. Lots of reasons to be a little nervous. Feeling irritated lately and looking for something to help you deal with your anxiety?

Here are a few simple anxiety vitamins that can help:

B vitamins are vitamins that play a key role in the natural treatment of anxiety. They are most important for the proper functioning of the nerves. nine0005

Magnesium also ranks high on the list of effective nutritional supplements. This important mineral plays many key roles in the body, mainly helping the nerves and muscles to function optimally.
Magnesium helps muscles relax. The usefulness of this supplement for stress and anxiety cannot be underestimated.

Vitamin D is by no means proven to be the right vitamin to take for stress or anxiety. However, we want to suggest that he can play a role. nine0005

Science has shown that vitamin D deficiency is associated with low levels of serotonin.
Low levels of this chemical in the brain are known to cause depression and anxiety.
Without that, taking a safe dose of vitamin D is a good idea.

Vitamin D is recommended for most of us for many reasons, including its important role in immunity.

Treating anxiety and stress is not just about vitamins. What else, you ask? nine0014

It turns out there are many simple things you can do besides taking vitamins.

The good old lifestyle advice is still very relevant. Physical exercise and healthy sleep.

In addition to these lifestyle basics, it is also worth paying attention to meditation. There are many videos on Youtube or applications on the phone.

And always remember, one important thing when choosing vitamins is to consult a doctor.

10/11/2020

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Vitamins for stress, depression and anxiety ⋆ Depression, or Round trip

Can taking vitamins help with depression and anxiety? Improve brain function? Increase motivation? Return memory? Or, at least, help not to feel eternally tired?

My short answer is yes. My honest answer is yes, but for me. But whether vitamins will help you from depression, anxiety and stress - wait until the end of the article with the answer to this question. I think these five minutes will save you not only time and money, but, possibly, health. You will learn which of the vitamins and supplements potentially work, and which almost never work. nine0005

This article is for educational purposes only and does not constitute scientific material or professional medical advice. For diagnosis and treatment, please contact your doctor.

My attempt to understand this issue dragged on for two years. Depression, brain fog, and a not-so-good memory are not the best allies in the matter of research. But not bad guinea pigs - if you need to check something on yourself. Therefore, I will refer not only to scientific research, but, sometimes, to personal experience. nine0005

What would be good to know about the brain?

People love to share their pain. So much so that for many problem areas we have developed stable and recognizable phrases. Chest - squeezed, stomach - twisted, heart - naughty, and back - aching ...
And the brain? How do his problems manifest themselves? It does not hurt (there are no pain receptors) and, at first glance, it does not signal in any way. (Yes, and to whom? To himself?) But if you look closely, he has his own fault alarm system.


For example: tired - unable to do anything. Perhaps the brain wants to say: “You know, I’m not ready to share resources with anyone right now - I don’t have enough myself. Or do you not know that I, the brain, need a quarter of all the energy of the body? 25%, even though I weigh only 2% of my body weight?


Or - drowsiness. And the brain, as it were, says: “You do whatever you want - but I stupidly do not have time to clean up, take out the trash and write information into long-term memory. I lack resources and restorative sleep. And if you could learn to help me...

Or... Irritability, depression, fatigue, brain fog, memory problems, insomnia, loss of appetite, apathy, weakness, headaches and migraines. ..

All of these can be a malfunction signal from our brain. He, like Ivanushka from a fairy tale, says: “First, feed me, give me a drink, take me to the bathhouse, put me to bed - and then I will serve you ...” But modern life disposes differently: “You know, Ivanushka, you are a fool, service- then deadlines are on fire should have been done yesterday!” nine0005

Why did I drag out the introduction so much? To realize the scale - the brain, problems and lack of self-care.

The human brain is a highly metabolically active tissue that depends on a constant supply of glucose to meet its energy needs. In fact, the brain accounts for approximately 25% of total glucose consumption in the body at rest, despite being only 2% of adult body weight. nine0005

The brain needs a lot of energy and lots of vitamins and microelements. But I will focus only on those that he can often lack when he is under stress, depression and anxiety:

Magnesium

« Calmness, only calmness! «

— Carlson, who lives on the roof

If you can't relax, always on your nerves, forget what normal sleep is and take tired devastation for rest, then it is quite possible that you have a magnesium deficiency. nine0005

What magnesium does for the brain:
  • Involved in energy metabolism
  • Necessary for the synthesis of neurotransmitters
  • Transmits (along with calcium) nerve impulses
  • Plays an important role in nerve adaptation, protection against damage cells)
  • Has a calming effect on the nervous system

And in human terms - it's just good for eliminating the effects of anxiety and stress. The correlation between magnesium and anxiety is so strong that researchers may intentionally cause anxiety in lab animals by depriving them of magnesium. But is the opposite true? nine0005

How does magnesium relieve anxiety?


There are several mechanisms that have been studied:

  • One way to deal with stress is to bind and stimulate GABA receptors (eng) in the brain. (GABA, gamma-aminobutyric acid is one of the main neurotransmitters, chemicals that brain cells use to communicate with each other)
    GABA slows down brain activity, and when its level is low, the brain gets stuck in the “on” position, and we become very hard to relax. Low GABA has been correlated with a variety of stress-related disorders, including GAD (Generalized Anxiety Disorder) and panic attacks. nine0142
  • Magnesium reduces stress hormones
    Excess cortisol (the stress hormone) contributes to anxiety, brain fog, depression, mood swings, memory impairment, concentration problems, insomnia and mental disorders of all kinds.

Magnesium limits the release of stress hormones and acts as a filter preventing them from reaching the brain.

  • Magnesium increases brain plasticity
    Magnesium is one of the few substances that affect the level of neuroplasticity. nine0142

The ability of the brain to heal itself, create new brain cells and new neural connections throughout life is known as neuroplasticity, or brain plasticity.


In a study published in the Official Journal of the Neuroscience Society(eng), increasing magnesium intake (in the form of Magnesium L-threonate) increased brain neuroplasticity and increased the effectiveness of cognitive behavioral therapy (in the treatment of anxiety disorders).

Neuroplasticity affects not only diseases of the pure anxiety spectrum. In particular, one of the explanations for the mechanism of action of antidepressants (explaining why they do not begin to act immediately, but only after a couple of weeks) is an increase in brain neuroplasticity. nine0094 Therefore, a reasonable question:

Can magnesium help with depression?

Approximately 85% of patients with depression also experience severe anxiety symptoms. Similarly, comorbid depression occurs in 90% of patients with anxiety disorders. And magnesium can reduce some depressive symptoms.

But anxiety aside, there are plenty of studies sometimes showing such amazing effects with magnesium that I'm scared to link to them. For example, here(eng):

Scary, because it could give magnesium too much credit for overcoming depression. He certainly deserves credit, but in the article at the link, after all, it is about (and I quote): “that magnesium treatment is effective in the treatment of major depression caused by intraneuronal magnesium deficiency. This neuronal deficiency of magnesium ions can be caused by stress hormones, excessive dietary calcium, and dietary magnesium deficiency.”
Question - to what extent is this your case? How common is magnesium deficiency in general? nine0005

About magnesium deficiency:


In developed countries, insufficient intake of magnesium from food is recorded (according to various studies) in at least 50% of people (eng).

Since blood contains only 1% magnesium (most of it is found in the bones or organs), a blood test often fails to determine magnesium levels. Instead, the diagnosis of magnesium deficiency is usually made by ruling out other causes of the condition and examining the patient's lifestyle.

How does magnesium deficiency manifest itself? nine0204

Signs of magnesium deficiency include brain fog, headaches and migraines, problems with attention and concentration, inability to cope with stress, insomnia, caffeine addiction, nervousness, weakness and fatigue.

What can lead to magnesium deficiency?

From poor diet, digestive problems, excessive consumption of coffee, carbonated drinks, alcohol, to diabetes and certain medications. And, of course, stress.

Bottom line: Should I consider taking magnesium?

Called the "invisible deficiency" by some experts because it's not easy to detect and diagnose, magnesium deficiency is more dangerous than you might think. Magnesium is involved in over 300 biochemical reactions in our body. And it affects almost everything, from the heartbeat to muscles and hormones.

Magnesium supplementation has been shown to be helpful in many psychiatric conditions, including depression, anxiety, ADHD, bipolar disorder, and schizophrenia. nine0094 And the more "wrong" your diet, the more stress in your life, the older you are - the greater the effect of magnesium intake. But, before making a final decision, you should, of course, consult a doctor.

Which forms of magnesium are preferred?

The type of magnesium affects its bioavailability (for example, cheap and common magnesium oxide has about 4% absorption), side effects (many magnesium compounds cause a laxative effect), and how easily it can enter the brain. For cognition, I recommend magnesium L-threonate, generally good reviews for magnesium glycinate and magnesium taurate. nine0005

Why do I recommend Magnesium L-threonate?

Magnesium L-threonate is virtually the only form of magnesium that can cross the blood-brain barrier. Once in the brain, it reduces the action of stress hormones (eng), helps improve sleep and working memory (both short and long term).

The second reason is more personal. It is not always possible to say with certainty about vitamins - how much they worked. Still, we usually take them for a long time, and it cannot be ruled out that some other factor has worked. But, in my case, about Magnesium L-threonate, I can say that it worked. Even when I was depressed, I could not help but notice such significant changes in the ease of falling asleep and in the structure of sleep. nine0005

Vitamin D3 :

"When you go outside and see the light, don't be scared - this is our friend the Sun"

- Dr. Bob Kelso

exposure to sunlight (and also comes from food sources). It regulates the amount of calcium in the bloodstream and changes the activity of bone cells.

But to us, and to our brain, it is more interesting because vitamin D is involved in the functioning (and development) of the nervous system. It provides a neuroprotective effect (affects the production and release of neurotrophins), participates in the synthesis of neurotransmitters, provides intracellular calcium homeostasis and prevents oxidative damage to nervous tissue. nine0005

Inadequate intake of vitamin D is associated with poor immunity, weakness, fatigue and cognitive decline. And the last three symptoms are so typical of depression that it begs the question:

Is there a link between vitamin D levels and depression?

Vitamin D deficiency may contribute to depression. One of the meta-analyses (eng) (a meta-analysis is a study that analyzes and combines the results of several studies) showed that:

  • People with vitamin D deficiency had an increased risk of depression compared to those with higher levels of vitamin D.
  • Statistically, people with low vitamin D levels are more likely to be depressed.


OK… Then another question:


Does taking vitamin D help with depression?

What if depression already exists? Will taking vitamin D help?

Another meta-study gives a positive answer to this question: most clinical studies have shown that vitamin D supplementation is associated with a reduction in symptoms of depression and anxiety, especially when vitamin supplementation was given to people diagnosed with Major Depressive Disorder (out of 13 studies that diagnosed MDD , 12 gave positive results when supplemented with vitamin D)

It can be assumed that the effect of additional intake of vitamin D will be stronger, the greater the deficiency was observed initially and the more severe the depressive state was.

IMPORTANT: Low vitamin D has been associated with depression, but it does not follow that low vitamin D is the cause of depression.

Okay, am I vitamin D deficient?

In Russia, vitamin D deficiency can be found in 70-80% of the population. Most of the year we don't get it from the sun, and our diet usually doesn't allow us to make up for it. (in many countries this vitamin is additionally added to milk, flour, yogurt, orange juice and other products)
Therefore (and to determine the correct dosage) it may be worth taking a blood test for cholecalciferol.

I gave up feeling quite healthy but tired. It was in the month of March; the result is a chronic deficiency 🙁 Despite a breakfast of a couple of eggs, the presence of fish in the diet and periodic walks in the fresh air.

Now I use this variant (1000MU) from November to March, and this one (5000MU) after tests (with chronic deficiency).

B vitamins: antistress vitamins

Vitamin complex B is a group of 8 vitamins: thiamine (B1), riboflavin (B2), niacin (B3), pantothenic acid (B5), pyridoxine (B6), biotin (B7), folic acid (B9) and cobalamin (B12) .
Vitamins of the group B is sometimes referred to as “anti-stress vitamins” or “happy vitamins”.

The whole set of vitamins B is essential for health. But three of them are B6, folic acid (B9) and B12 are especially important(eng) for the normal functioning of the brain.

Vitamin B6 (pyridoxine): serotonin cofactor.


The most common theory of depression (monoamine theory) is that it (depression) is caused by a lack of certain neurotransmitters and, first of all, a lack of serotonin.
Serotonin is the main brain chemical that makes us happy, relaxed and confident. It also plays an important role in sleep, sex drive, and digestive health. nine0005

That's why the most commonly prescribed antidepressants are selective serotonin reuptake inhibitors (SSRIs), which work by increasing brain levels of serotonin.

Serotonin is normally produced from tryptophan, an amino acid found in meat, poultry, fish and dairy products. Tryptophan provides the basic building blocks used for the synthesis of serotonin, but certain cofactors must be present - vitamin B6, folic acid (B9), vitamin C, iron (Fe), magnesium (Mg), calcium (Ca) and zinc (Zn) .

Vitamin B6 is also required for the production of dopamine, another neurotransmitter associated with depression.
Studies show that there is a direct correlation between low blood levels of vitamin B6 and depression.
In addition, low levels of vitamin B6 contribute to chronic inflammation, which underlies many health conditions, including mood disorders and neurological diseases. nine0005

Vitamin B9, folic acid, folates


Vitamin B9 is essential for the functioning of the brain and nervous system, especially for the synthesis of neurotransmitters (substances that transmit electrical impulses from one nerve cell to another).

In addition, it is necessary for the formation of red blood cells (hello eternal fatigue!), Protein metabolism, cell division and growth, is involved in the immune system and in the process of wound healing. nine0005

In addition to anemia and other health problems, folic acid deficiency can lead to major depressive disorder (MDD). Similarly, a folic acid deficiency or malabsorption problem has been linked to a poor response to antidepressants.

Research shows that people with major depression tend to have persistently low blood levels of folic acid:

Here is what Harvard Medical School writes about B9: “Evidence for an association between depression and folic acid levels(eng) comes from a variety of sources.” nine0005

Vitamin B12


If you have a bad memory, brain fog or depression, you may be deficient in vitamin B12 .
Deficiency of B12 is associated with memory loss, cognitive decline, depression, decreased mobility and fatigue.
While all B vitamins are important for brain health, B12 is perhaps the most important. B12 is critical for the formation of the myelin sheaths that surround nerve cells and are essential for efficient transmission of nerve signals. Also B12 is important for energy production in the cells of the body, which is why fatigue is one of the most common symptoms of B12 deficiency.

In addition, as well as B6 and B9 , it is involved in the synthesis of neurotransmitters.

To quote from one study: “In a study of depressed patients, low levels of folic acid (B9) were found, as well as low levels of vitamin B12 . …An association between depression and low levels of these two vitamins has been found in studies in the general population. nine0005


Groups at increased risk of B12 deficiency:

These are people who are aged or have digestive disorders, as well as vegetarians and vegans. (Because animal products are the only reliable source of vitamin B12, more than 90% of vegans are deficient in vitamin B12)

Omega-3: Essential Fatty Acids

Essential - not just because Omega-3 fatty acids are EPA and DHA are critical for the normal functioning and development of the brain at all stages of life, but also because we cannot synthesize them from other fats. These acids must be obtained from food. nine0094

What is EPA and DHA? These are the most important constituents of omega-3s.
EPA or EPA is eicosapentaenoic acid and DHA or DHA is docosahexaenoic acid. A good manufacturer will definitely indicate how much EPA and DHA is contained in his product - and this information will be extremely important for us.

What, in the context of normal brain function, makes omega-3 fats special? They:(eng)

  • Reduce inflammation throughout the body
  • Maintain healthy cell membranes
  • Supports myelin sheaths and brain function

Foods high in omega-3s include fatty, cold water and wild-caught fish such as salmon, herring, mackerel and sardines, as well as vegetable oils, nuts, flax seeds, linseed oil and leafy vegetables.

Studies show that low levels of omega-3s are associated with depression, ADHD, major psychiatric disorders, and marked brain shrinkage. nine0005

Several meta-analyses (studies that combine and analyze results from multiple studies) support the conclusion that omega-3s are effective in treating depression (preferably with the right ratio of EPA to DHA).


Current evidence suggests that omega-3s with EPA ≥ 60% at ≤1 g/day will have a positive effect(eng) on ​​depression.

Recent work at Massachusetts General Hospital and Emory University suggests that overweight depressed people with increased inflammatory activity may be particularly good candidates for EPA treatment. nine0005

What to look for when choosing Omega-3?


Based on personal experience (trial and error):

  • Don't chase the total amount of one capsule - it's better to take twice a day than experience unpleasant side effects
  • Look at the ratio of EPA to DHA. Firstly, it should be indicated in principle (in pharmacies, sometimes there are no indications, just some faceless fish oil with an incomprehensible composition), and secondly, look at the ratio of EPA and DHA. nine0142
Omega-3s to look out for…

I'm taking this one: Not too big, no bad aftertaste, and with the right EPA to DHA ratio. Stopped on it immediately.

Probiotics

Mice! Become hedgehogs!

— from a joke…


Studies in mice have shown that changing the balance between good and bad bacteria in an animal's gut can change its brain chemistry and make it bolder or more anxious. nine0005

In one of the experiments (see here(eng)) a ​​team of researchers took two lines of mice born and raised in a sterile environment: timid BALB/c mice and NIH Swiss mice, known for their bold exploratory behavior. The researchers then colonized each group of these "sterile" mice with bacteria from mice of the opposite strain. The result of this microbial exchange was astonishing: the normally anxious BALB/c mice became much more fearless explorers, while the typically bold NIH Swiss mice suddenly became more indecisive and shy. nine0005

The results highlight that, at least in laboratory mice, some seemingly intrinsic characteristics are determined not only by the animals themselves, but also by the microbes that inhabit the gut.

But will this pattern hold true in people whose gut contains more diverse microbial communities?

In seven small clinical trials, various probiotics improved symptoms in patients with clinical depression.

And how does this gut-brain connection work? nine0052


The importance of the gut in emotional and cognitive function is so great that it is often referred to as the “second brain”. Think of the gut-brain axis as a high-traffic, bi-directional highway that carries chemical signals between the brain and the digestive system.


These signals are incredibly important for our autonomic nervous system, endocrine system and immune system.

  • If we're nervous about speaking in public, the signal is down and even mild stress can upset the microbial balance in the gut, suppressing beneficial bacteria and making us more vulnerable. nine0142
  • Has there been an exacerbation of gastrointestinal diseases? Well, a signal to the top, and here you are, for starters, excessive anxiety.
  • Take care of your microbiome? Signal up - get some happiness and peace.

The digestive system contains a vast array of bacteria and other microbes known as the "gut microbiome". These organisms do more than just aid digestion. Research shows that microbes are involved in everything from immune defense to the production of vitamins, anti-inflammatory compounds, and even chemicals that affect the brain. nine0005

The gut is also called the "second brain" because it produces many of the same neurotransmitters as the brain.
For example:

  • Serotonin. (90% of serotonin is produced in the digestive tract)
  • Dopamine, a motivational molecule.
  • Gamma-aminobutyric acid. GABA calms nerve activity, helping the nervous system return to a more stable state after it has been energized by stress.
  • Glutamate is a neurotransmitter produced by the gut microbiome that is involved in cognition, learning, and memory. nine0142

However, it is important to understand that most of the neurotransmitters produced in the gut will never reach the brain (unless your blood-brain barrier is damaged). Therefore, the direct use of neurotransmitter precursors (tryptophan, 5-HTP, etc.) cannot, as a rule, affect your mood. 🙁 )

Psychobiotics?

There are certain strains of probiotics that have been studied more than others, for example: strains of Lactobacillus and Bifidobacterium (in particular strains of L. helveticus and B. longum). Researchers even call these strains " psychobiotics " due to their potential therapeutic benefits.

Here's what science really (now) knows about probiotics and their brain-gut connection:

Probiotic strain What does the science say?
B. longum may reduce depression and anxiety, helps people with IBS (irritable bowel syndrome)
B. bifidum helps produce vitamins such as K and B-12, which can also affect mood
B. infantis increased relaxation in rats and helped treat irritable bowel syndrome.
L. Reuteri has an anesthetic effect in mice and can help increase excitability
L. Plantarum , significantly raised the level of searotonin and dopa nine0005

The recommended daily dose is 1 to 10 billion colony forming units (CFU). But do not chase a large number of CFU - you can also catch unpleasant side effects in the form of flatulence and bloating.


I used these with 5 billion cfu.

Will vitamins help me with depression, anxiety and stress?

"For everything good, against everything bad!" - this is probably a good toast, but very bad advice. And if I followed it, I would tell my clients (with depression and anxiety) something like: “Get sleep, eat right, exercise and don't be nervous. And all will be well!" nine0005

But this, unfortunately, never works. 🙁

Therefore, I will say this: if you have a resource - you have the strength, will, time and money, then it is healthier and more correct to make up for the lack of vitamins somewhere on the beach of sunny Greece.

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