Exercising regularly, eating a balanced diet, regulating your stress levels, and getting adequate sleep every night can maintain your energy level. That’s a fact. But there’s a question. “can supplements and vitamins also help with tiredness and depression?”
Sometimes, we humans may need that extra energy boost during intensive exercise or when we are so busy.
In this article, we examine some of the best vitamins for tiredness and depression. These supplements help to boost energy levels.
But before we move on to examine these supplements, let’s consider who actually needs it
Humans strive to balance daily. We try hard to eat balanced meals, exercise aggressively, and get adequate sleep. We try to complete our daily chores and activities with as little stress as we can.
But in some cases, even when we are putting in our best, we need that boost; the need to increase our wellness so that we can tackle the poor sleep, dietary deficiencies, and stress that are consequential of a busy life and that’s where the supplements help.
Most of us use vitamin supplements to fill the nutrient gap. Clinical research has shown that vitamin supplements increase our wellness.
Vitamin D and calcium improves bone health. Birth defects are prevented by folic acid. B vitamins increase energy and boost neurological functions. Magnesium is a great relaxant, while antioxidants have cancer-fighting properties.
On the other hand, zinc and vitamin C have the potential to boost our immunity. These are just some of the many benefits provided by vitamin supplements.
A study by the Oregon State University says that up to 75 percent of the United States population does not take the recommended amount of fruits, and at least 80 percent fail to take the recommended amount of vegetables.
The 2015-2020 American Dietary Guidelines suggest that most nutrients are not consumed in their recommended amounts. These nutrients include calcium, vitamin D, potassium, iron, and fiber.
Also, research has shown that adults who take added sugar in high amounts are usually deficient in several micronutrients, mostly vitamins E, C, and A, and magnesium.
If by chance you fall into any of these classes, then you need to supplement.
Now, let’s look at the 12 best vitamins for tiredness and depression
The amount of vitamin D that your skin produces depends on several factors. Some of these include the pigmentation of your skin, time of the day, the season, and your geographical location.
Depending on your lifestyle and your residential location, the production of vitamin D might decrease drastically or be totally non-existent in the winter. This results in vitamin D deficiency.
The brain has many vitamin D receptors. This is an indication that vitamin D is highly involved in cognition. Medical experts advise that you get up to 20 mins of exposure to sunlight. The daily supplement dosage of vitamin D is 2000 IU.
Omega-3 Fatty Acids
Omega-3 fatty acids are very vital to brain health. They help improve depression, mood, and cognitive functioning.
Natural sources of omega 3 include fatty fish such as salmon, mackerel, and herring. Omega 3 fatty acids are also present in walnuts, almonds, flax seeds, and chia seeds. If you are not a fish-eater, you could supplement with fish oil pills.
Medical experts recommend no less than 2000 mg of DHA & EPA – two major types of omega-3 fatty acids.
Another name for vitamin B6 is pyridoxine. It is deeply involved in the physical and psychological functions of your body. It is mostly involved in nerve functioning.
Vitamin B6 also improves depression and other neuropsychiatric disorders. Medical research shows that vitamin B6 is deeply involved in estrogen metabolism, so its deficiency may be related to hormonal balance depression and PMS.
For those who take contraceptives (pills), it is worth noting that the pill causes fast depletion of B vitamins, B6 mostly, so you’re advised to take supplements. A daily dose of 25mg is recommended. More may be needed if you are on contraceptives.
Niacin is the clinical name for vitamin B3. It plays an important role in serotonin production. Serotonin is a neurotransmitter that enhances the transmission of signals between cells of the brain.
It also enhances communication between other nerve cells. Deficiency in serotonin can contribute to depression. But you can maintain your serotonin levels by taking vitamin B 3 supplements.
Therefore, B3 deficiency can alter serotonin levels and impact on your mood negatively. Medical experts recommend a daily dose of 20mg for those who experience symptoms of depression. But then, if your symptoms are severe, consult a healthcare professional about increasing the dose.
Vitamin B12 is a great mood booster. It is also known to reduce depression and boost energy. A daily dose of 10mg of vitamin B12 can maintain good levels of this vitamin.
Vitamin B12 is most helpful if you are a vegan or a vegetarian. Natural sources of this vitamin include feta cheese, lamb, mackerel, sardines, beef liver, cottage cheese, and eggs.
Folate is a very important nutrient. It is also known as vitamin B9 or folic acid. Folate helps with cellular development. This explains why it is most necessary for pregnant moms.
It is worth noting that pregnant women who are deficient in vitamin B9 have a high risk of birthing a child with spina bifida or anencephaly. Also, depression is linked to folate deficiency. Folate can boost the synthesis of serotonin.
Serotonin is a transmitter substance that is involved in the regulation of mood. Health experts advise that we target 400 mcg daily of vitamin B9. This also doubles as the recommended dose from the NIH.
Magnesium is helpful with constipation, relaxation, and muscle tension. It is involved in the synthesis of hormones in the brain. Natural foods rich in magnesium include spinach, almonds, black beans, and avocado. It’s one of the best vitamins for tiredness and depression people often overlook.
But then, the National Institutes of Health acknowledges the role of supplements in boosting low magnesium levels. A daily dosage of 320 – 450 mg would do, mostly during the night to tackle insomnia.
Research has shown that the intake of vitamin C drastically reduces the occurrence of depression and anxiety. A 2018 research documented in the journal Antioxidants examined the levels of vitamin C among men between the ages of 18 – 35.
It was observed that high levels of vitamin C may be linked with improved mood. But then, it is important to note that VIT C is soluble in water. So, it is not stored by the body. In that case, you must take it on a regular basis to maintain optimum levels.
Doing this will give one’s mood a boost and also provide other benefits to your health. You should take at least 100mg daily, and at most 2000mg per day. If you take higher than 2000 mg/day, you may have diarrhea.
Common symptoms of iron deficiency include chronic fatigue, low energy, and changes in mood. Have you ever experienced these symptoms?
Well, research shows that 2% of men and up to 10% of women suffer from iron deficiency. The recommended daily intake of iron for females who are of reproductive age is 18mg.
Pregnant women will need up to 25mg per day. Natural sources of iron include liver, soy foods, lentils, spinach, milk, & cereals that have been fortified.
Chromium is a metallic element and needed in very small amounts by humans. Adults in the United States have mild chromium deficiency.
Chromium stabilizes blood sugar levels as well as our mood. It also regulates melatonin, serotonin, and other neurotransmitters of the brain.
A 200-mcg dosage is fine. Chromium is also present in potatoes and animal protein.
L – Theanine
This is an important amino acid that increases the blood level of serotonin and boosts brain alpha waves. You could easily get an optimum dose of L-theanine by taking matcha.
Matcha is a very pure version of green tea that contains high amino acid levels as well as other health benefits. The ORAC ratings for matcha are the highest among plants.
With a cup of matcha, you’re off to feeling good almost immediately. And for the records, ORAC means “Oxygen Radical Absorbance Capacity.” It is a reference made to the level of antioxidants of various foods.
For those who have a high sensitivity to caffeine, you’re better off with green tea that is decaffeinated in place of coffee.
ST. John’s Wort
It is a well-known natural antidepressant. Its mechanism of action is similar to that of some pharmaceutical antidepressants such as SSRIs. It’s no doubt one of the best vitamins for tiredness and depression.
It is effective, but not in all individuals. Its side effects in certain people may be similar to the regular medication therapy.
It is important that you consult the doctor prior to using this supplement. It is contraindicated with cholesterol medications, a blood thinner, and some other prescription medicines.
There are lots of vitamin supplements in the marketplace. You have to choose the right ones for your case. We hope from these reviews, you will be able to choose the best vitamins for tiredness and depression that’s just right for you.