As mentioned in many past posts, depression and mood have links to nutrition. In past studies deficiencies and low levels of B vitamins have been associated with depression. Vitamin B12 is important for efficient brain function and cognition (mental function). A recent study (1) published in the American Journal of Clinical Nutrition has found that “high total intakes of vitamins B-6 and B-12 are protective of depressive symptoms over time in community-residing older adults”.
The study(1) examined whether dietary intakes of vitamin B6, folate and vitamin B12 were linked to depressive symptoms over a period of over 7 years in a population of older adults. The study included over 3500 adults aged 65 and older. The diet of the individuals was assessed using a special food frequency questionnaire and depression was measured using a well regarded depression scale. The results showed that high intakes, which included intakes from supplements, of vitamin B6 and B12 were associated with a decreased likelihood of depression of up to 12 years of follow up. The authors of the study note that “each 10 additional milligrams of vitamin B-6 and 10 additional micrograms of vitamin B-12 were associated with 2% lower odds of depressive symptoms per year” “These associations remained after adjustment for smoking, alcohol use, widowhood, caregiving status, cognitive function, physical disability, and medical conditions”.
In this study,unlike many other studies, folate intake was not linked to depression risk. A potential explanation is that folate deficiency is rare in the U.S., where this study look place, since grain products are routinely fortified with the vitamin.
The study is interesting and adds to the evidence that B vitamins are important for brain function and may help to prevent depression. The results, however, do not prove that the B vitamins protect against depression – the study simply shows there is an association between high B vitamin intake and reduced likelihood of developing depression. The main strength of the current study was that it followed a large group of people over 12 years, measuring depression symptoms at several time points. The results should be interpreted with caution, because study participants’ consumption of the vitamins might be a marker for other factors, like a generally healthy diet.
Both vitamin B6 and vitamin B12 are involved in the efficient functioning of the nervous system, and low vitamin B12 levels are associated with cognitive decline. Vitamin B6 is involved in the manufacture of chemical ‘messengers’ in the brain such as including serotonin. Serotonin dysfunction is believed to play a key role in depression. The role for Bvitamins in the treatment and prevention of depression is still unclear and further evidence is certainly required before any firm conclusions can be drawn and recommendations made.
Vitamin B6 is found in foods like potatoes, bananas, beans and chickpeas, avocados, fish and poultry. Vitamin B12 is found mainly in meat, fish and poultry. Eggs and cheese also contain B12 as does brewer’s yeast. Many vegetarians and vegans have very low intakes of this vital nutrient and may wish to consider a multi-B vitamin supplement. Folic acid is found in beans, green vegetables and wholegrains If you decide you would like to take a vitamin B supplement I would always suggest a broad spectrum supplement that supplies adequate, but not megadose, levels of all of the B vitamins (not single nutrient supplements), these vitamins work best together as a team!
(1) Kimberly A Skarupski KA et al. 2010. Longitudinal association of vitamin B-6, folate, and vitamin B-12 with depressive symptoms among older adults over time. American Journal of Clinical Nutrition, online June 2, 2010.
Written by Ani Kowal
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