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4 am: You wake up, anxious and worried. Take this one vitamin and you will sleep like a baby, and be as calm as the Dalai Lama…
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No more “4 in the morning” worries with this vitamin
Most men get anxiety. Some get a lot.
Some of the causes of anxiety in men may surprise you – low testosterone is a huge cause of anxiety in men, for instance.
But in many cases, the causes of anxiety are not well understood.
Recently, researchers looked at the relationship between a number of vitamins and depression in older people.
They found very strong relationships between deficiency of some B vitamins and depression in people over 60 years old.
These scientists carried out their research at the School of Biomedical Sciences, Ulster University, Coleraine, Northern Ireland. The Journal of Post-Acute and Long-Term Care Medicine published the results.
The study is part of ongoing research trying to find dietary factors related to depression.
“Given the poor response rate to costly pharmacological treatments, there is much interest in the potential roles of certain dietary components as modifiable risk factors for depression.”
Scientists already know that a number of B vitamins have interactions with psychiatric diseases in the general population.
The researchers investigated the effect of these vitamins on depression and anxiety in older people.
“This study aimed to investigate folate, vitamin B12, vitamin B6, and vitamin B2 in relation to depression and anxiety in aging.”
The study recruited over 5,000 older people.
“…5,186 over-60 community-dwelling adults recruited from 2 jurisdictions within the island of Ireland from 2008 to 2012.”
All of the participants completed neuropsychiatric tests.
These tests took the form of a number of questionnaires designed to assess depression and anxiety levels.
“Depression and anxiety were assessed using the Center for Epidemiological Studies Depression and the Hospital Anxiety and Depression scales, respectively.”
The researchers also took blood samples.
They sent the samples to the lab and tested them for the levels of B vitamins.
“We measured: red blood cell folate (B9), serum total vitamin B12, plasma pyridoxal-5-phosphate (B6), and erythrocyte glutathione reductase activation coefficient (B2).”
The researchers then analyzed the relationship between these B vitamins in the blood and reported levels of anxiety and depression.
People with the lowest levels of B9 were 79% more likely to be classified as depressed.
“[Having] biomarkers in the lowest 20% of folate (B9) were associated with increased risk of depression (odds ratio 1:79).”
Vegetables, fruit, and beef liver are great dietary sources of folate (B9).
Low levels of vitamin B6 also increases the risk of depression.
“[Having] biomarkers in the lowest 20% for vitamin B6 is associated with a 45% increased risk of depression.”
Milk, cheese, eggs, and spinach are good sources of B6.
A deficiency in vitamin B2 caused a similar increase in depression risk.
“[Having] biomarkers in the lowest 20% for vitamin B2 was associated with a 56% increased rate of depression.”
Beef and eggs are great sources of vitamin B2.
Vitamin B6 deficiency significantly increases the risk of anxiety (73%).
“A deficient status of vitamin B6, but not other vitamins, was associated with increased anxiety.”
These B vitamins all occur naturally in some foods.
You can also take them as supplements or eat B-fortified foods.
The researchers looked at the effect of foods fortified with B vitamins.
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Daily intake of foods with added B vitamins almost halved the risk of depression.
“B vitamin fortified foods consumed daily were associated with a reduced risk of depression (odds ratio 0.54).”
Fortification is the same as adding a B vitamin supplement to foods – so we can assume that supplements would work in much the same way.
Optimizing B vitamin intake could significantly decrease the chance of depression in older age.
“Regular intake of fortified foods can provide a means of optimizing B-vitamin status and thus could contribute to reducing depression.”
You should always consult a healthcare practitioner about diagnosing and treating any health-related problems.
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- B-vitamins in Relation to Depression in Older Adults Over 60 Years of Age: The Trinity Ulster Department of Agriculture (TUDA) Cohort Study https://www.jamda.com/article/S1525-8610(18)30699-6/fulltext
- A complete guide to B vitamins https://www.medicalnewstoday.com/articles/325292.php
- Vitamin B: Best Food Sources and Signs of Deficiency https://www.healthxchange.sg/food-nutrition/food-tips/vitamin-b-best-food-sources-signs-deficiency