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Vitamin B12 and Depression Is vitamin B12 connected to brain health? Several studies have revealed an interesting connection. In Wales, researchers studied a family in which all of the members had a genetic predisposition to Alzheimer's disease, although only 6 out of 18 members had confirmed diagnoses of the disease. Of those six with Alzheimers, 4 had low vitamin B12 levels. Of the 8 remaining family members without Alzheimer's (but with a genetic predisposition) 7 had adequate B12 levels. (McCaddon A and Kelly CL. Age and Aging, 1994 July;23:334-37). In another study, elderly people with symptoms of mental decline were treated with vitamin B12 supplementation and 61% experienced a complete reversal of symptoms.(Healton EB and others. Medicine 1991;70:229-45) An important factor that influences whether or not the elderly respond well to vitamin B12 supplementation is the length of time that they've experienced their symptoms. It seems that if B12 deficiency goes on long enough, the neurological damage can be irreversible. Recommended book: "I defy you to read this book then not get yourself or a loved one tested for B12 deficiency." -- Dr. Eric Norman, developer of the UMMA test for B12 deficiency testing So what about vitamin B12 and depression? One specific and important way that
vitamin B12 and depression
work together is due to tetrahydrobiopterin (BH4), which activates serotonin and dopamine --
neurotransmitters that enable us to feel good.
It is better to know for sure when dealing with vitamin b12 and depression. If there is any doubt that you might be deficient in vitamin b12, have your doctor do a blood test to determine your levels. Look for levels that are above 500-550 pg/mL, even though these may not be considered too low by your doctor. Japanese doctors use this level to determine deficiency and Japan has a very low rate of Alzheimer's disease compared to the U.S. Sources of B12 in FoodIn nature, B12 is synthesized from bacteria. In humans, however, little of this B12, which is synthesized in the colon, is able to be transported across the colon wall. So, we must obtain adequate amounts of vitamin B12 from animal foods.In 1974, a blood level study of B12 levels of vegetarians revealed that all varieties of vegetarians had lower than normal blood of B12, with vegans overwhelmingly having the most consistently low levels, with 92% testing below normal. (Healton EB and others. Medicine 1991;70:229-45) A study done in 2000 on dementia-free women in an assisted-living facility found that low vitamin B12 was associated with a three-times increase in the occurrence of depression. (Brenda W.J.H. Penninx, Jack M. Guralnik, Luigi Ferrucci, Linda P. Fried, Robert H. Allen, and Sally P. Stabler Vitamin B12 Deficiency and Depression in Physically Disabled Older Women: Epidemiologic Evidence From the Women’s Health and Aging Study Am J Psychiatry, May 2000) The foods that are highest in vitamin B12 are liver, meat, shellfish, eggs, and milk products. There is some evidence that B12 in milk is more readily absorbed than in meat, a fact which is helpful for vegetarians who are willing to drink milk. (Tucker KL and others. Am J Clin Nutr 2000;71:514-522). Click hear to read why
raw milk might be a better source of B12 than pasteurized.
Symptoms of Vitamin B12 DeficiencySymptoms of vitamin B12 deficiency can include slowed reactions, memory loss, depression, shaky hands and movements.Since depression can be a symptom of vitamin B12 deficiency, a crucial step in eating a diet that supports nutrition for depression is to include as many of these foods as possible.
It is important to note that many people have trouble assimilating vitamin B12 through foods alone. B12 absorption is actually a complex process, and there are many of us who have difficulties in one stage or another of the digestive process, and which makes absorption of vitamin B12 an issue. For those people, B12 supplementation, perhaps even B12 injections, is absolutely essential.
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