Excerpt:

"Vitamin B1 (thiamine): If you are a smoker, drinker, or heavy sugar
consumer, you need more vitamin B1. Above average amounts can help
alleviate depression and anxiety attacks.


Vitamin B6 (pyridoxine): Depression and insomnia can result from a
vitamin B6 deficiency, as the body requires adequate B6 to manufacture
serotonin. When these metabolic events are altered, serotonin-deficiency
can result. Since serotonin is required for production of the
sleep-triggering hormone melatonin, the resulting deficiency may also
lead to insomnia. This vitamin appears to reduce the occurrence of
disturbances reputedly associated with tryptophan turnover, such as
depression, anxiety, aggressiveness, and decrease of libido, which
frequently occur with the use of birth control pills.


Vitamin B12 (cobalamin): Involved in a wide range of enzyme reactions
including the synthesis of serotonin, noradrenaline, dopamine and other
neurotransmitters. A deficiency of this vitamin can produce depression
and other psychiatric disorders, as well as confusion and loss of
memory. The frequency of these deficiencies increase over time, as the
body's ability to absorb B12 declines with age. Ellis (1973) found that
B12 supplementation reduced feelings of tiredness and increased mental
alertness. If you are a vegetarian and have excluded eggs and dairy
products from your diet, or keep regular Happy Hours and drink a lot,
you need additional B12 supplementation for sure.


Folic Acid: Deficiencies of folic acid have been found to be
contributing factors in mental illness. Folic acid deficiencies may
result from dietary deficiency, physical or psychological stress,
excessive alcohol consumption, poor absorption of nutrients, or chronic
diarrhea. Deficiency may also occur during pregnancy or with the use of
oral contraceptives, other estrogen preparations or anticonvulsants.
Psychiatric symptoms of folic acid deficiency include depression,
insomnia, anorexia, forgetfulness, hyperirritability, apathy, fatigue
and anxiety.


Vitamin B5 (pantothenic acid): A nutrient that is especially important
during periods of high stress or in individuals who need adrenal
support. Deficiency results in adrenal atrophy characterized by fatigue,
headache, sleep disturbances, nausea and abdominal discomfort. Your
brain's conversion of choline to acetylcholine requires ample B5.


Vitamin C: Aside from all the other good things that this vitamin does
for us, it is very useful for people with depression (associated with
low serotonin levels). Vitamin C helps your brain chemicals work
properly by supporting the conversion of the amino acid tryptophan
(found in foods you eat) to serotonin. Vitamin C also helps your
adrenals recover from adrenal fatigue, caused by the body's overreaction
to sugar.)


Amino Acids That Help

Amino acids can act as neurotransmitters or precursors to other
neurotransmitters such as serotonin. Supplementation with amino acids
can ease symptoms of depression. Amino acids and related compounds used,
include:

L-tyrosine: A precursor to noradrenaline, this amino acid may be
valuable to people who do not respond to most antidepressant drugs,
except amphetamines.

L-phenylalanine: An amphetamine-like compound that occurs normally in
the human brain It has been shown that depressed people have low levels
of phenylalanine."

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