Feeling blue? For many older adults, vitamin B12 deficiency and low vitamin B6 can cause depression, leaving you feeling down in the dumps. Before you rush off to the doctor for a new pill to ease your depression, CHECK YOUR DIET!! Here’s the scoop on B vitamins and depression in senior citizens.
Vitamin B12 and vitamin B6 are both essential nutrients for neurological health and emotional balance. As you age, your ability to digest vitamin B12 from food naturally diminishes, leading to increased risk for vitamin B12 deficiency and also low vitamin B6.
Can Vitamin B12 help depression in seniors?
Study focuses on depression in older adults
The American Journal of Clinical Nutrition recently featured a study in which it was discovered that higher intakes of vitamin B12 and vitamin B6 were associated with a lower likelihood of depression in older adults. Both vitamins B12 and B6 play critical roles in the production of neurotransmitters, or “chemical messengers” in the brain, including Serotonin, which is the brain’s “feel good” neurotransmitter.
Thus it makes sense that a deficiency of vitamin B12 and vitamin B6 may be a cause or symptom of depression.
Vitamin B12 feels good!
The subjects of the study were adults aged 65 years or older from the Chicago Health and Aging Project (CHAP). Their diets were evaluated for consumption of vitamins B12 and B6 over a period of seven years. The incidence of depression was also noted. It appeared that for every 10 mg increase in vitamin B12, patients reported a 2% increase in overall good mood. The same effect on depression was also noted with each 10 mg increase of Vitamin B6.
Foods rich in B vitamins
Foods rich in vitamin B6 include bran (rice and wheat), bananas, avocados, chicken or turkey breast, raw garlic, dried herbs and spices, fish (such as tuna, salmon, and cod), liver, whole grains, beans, peanuts, pistachios, and walnuts, sunflower seeds and sesame seed (and techina). Foods rich in vitamin B12 include fish, meat, liver, poultry, eggs and dairy. Today many breakfast cereals are now fortified with vitamin B12 also.
Older adults at risk for B12 deficiency
Older adults tend to exhibit a higher incidence of both depression and vitamin B12 deficiency. However, it has been noted that some adults, despite eating foods high in B-vitamins, continue to suffer a vitamin B12 deficiency. This may be related to limited stomach acidity in older people, which can prevent vitamin B12 from food from being absorbed into the body. In other cases, the lack of intrinsic factor as we age, which impairs our ability to absorb vitamin B12 from food and supplements, may be the cause of this inability to absorb Vitamin B12.
Treat vitamin B12 deficiency now!
When evaluating symptoms of depression in older adults, diagnosticians should evaluate their overall diets in order to rule out any vitamin deficiencies. Individuals aged 50 or older, especially vegetarians, will likely benefit from supplementing their diets extra vitamin B12, as well as eating fortified breakfast cereals or sprinkling nutritional yeast onto meals and snacks.
In this way older adults can simultaneously reduce the risk of depression and vitamin B12 deficiency.
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