Depressed Levels of Vitamin B12= A Depressed Brain

I recently wrote a a research paper on Vitamin B12 levels linked to depression.  Depression seems to be more popular these days when it can be completely avoided. Depression is a feeling we get that can we described as sad, blue, unhappy or miserable. (Rogge, 2012)  People may get these feelings once in awhile but they usually will go  away.  Having these feeling of sad, loss, anger or frustration on an ongoing basis may be described as clinical depression. (Rogge, 2012)  Some symptoms of suffering from depression usually include feeling sad all the time, loss of pleasure in usual activities, having troubles sleeping or getting too much sleep, lack of energy, difficulties concentrating, change in appetite, feeling worthless, avoiding usual activities, feeling hopeless, or repeating thought of death/suicide.  Having  five or more of this symptoms is a good indication you suffer from major depression. (Rogge, 2012)  Factors that are know to affect depression are alcohol/drug use, medical conditions, stress and nutrition.

Based on two different studies both results conclude that people who suffer from depression have low levels of vitamin B12.  One study shows depression was found to be more common in people with a decline in vitamin B12 levels and an increase in homocysteine levels. (Kim et al., 2007)   The other study shows higher levels of B6 and B12 have been predicted to decrease depression symptoms, high intake of foods with vitamin B12 were associated with decreased depression symptoms. (Skarupski et al., 2010) 

Functions of vitamin B12  are to support production of red blood cells and prevent anemia (low hemoglobin count), allow nerve cells to develop properly, and helps cells metabolize proteins, carbs and fat.  Symptoms that you may have low levels of vitamin B12 are depression, nervousness, memory problems, red or sore tongue, tingling or numbness in feet and heart palpitations. (Worlds healthiest foods)  The recommended daily allowance of vitamin B12 is about 3mcg (which in a holistic nutritionist's view is too low), but because there have been no documented toxicity of taking vitamin B12 i recommend at least 5mg a day.  The most easily absorbed kind is methycobalamin (for taking supplements).  When looking for sources in food any animal product will contain vitamin B12 but no plant sources are so you can consume microorganisms such as bacteria, yeast or algae.

In conclusion being mindful of having an intake of vitamin B12 would be good for your brain and your overall health.  If you are concerned about your levels they can always be checked through a blood test.

References:Kim, J., Stewart, R., Kim, S., Yang, S., Shin, I., & Yoon, J. (2007). Predictive value of folate, vitamin B12 and homocysteine levels in late-life depression. The British Journal of Psychiatry. Retrieved from    
    http://bjp.rcpsych.org/content/192/4/268.long

Rogge, T. (2012). Depression. In Medline Plus Medical Encyclopedia. Retrieved June 23, 2013, from    
    http://www.nlm.nih.gov/medlineplus/ency/article/003213.htm

Skarupski, K. A., Tangney, C., Li, H., Ouyang, B., Evans, D. A., & Morris, M. C. (2010). Longitudinal association of vitamin B6, folate and vitamin B12 with depressive symptoms among older adults over time. The American Journal of Clinical Nutrition, 92(2), 330-335. Retrieved from    
    http://ajcn.nutrition.org/content/92/2/330.full

Worlds Healthiest Foods, by George Mateljan, pg792