2. Vitamin B6
This is another B complex vitamin that has been linked to fighting panic attacks. Natural News explained in a article 2013 that a Japanese study of 21 subjects with panic disorder showed B6 deficiency.
B vitamins are also important for creating serotonin, which helps control your mood, mental stability, as well as sleep and cardiovascular function, according to the article. Antidepressants are generally designed to prevent the brain from reabsorbing serotonin, making it more available to do its job as a neurotransmitter.
According to Everyday Health, an iron deficiency could be the reason you feel less than yourself mentally (and physically). While a 2014 article notes that 20% of women (and about half of pregnant women) have low levels of iron, while only 3% of men have this problem.
Low iron content leads to anemia which has symptoms similar to depression, according to the article. These symptoms can include feeling sluggish, irritable, and inability to concentrate mentally. Everyday Health suggests consuming between 8 and 18 mg of iron per day while reading meat, fish and poultry. If you like culinary variety a bit, add liver to this list.
4. Vitamin D
Vitamin D is something we get mainly from the sun, but for many Americans that means having insufficient levels during the winter months when the sun is hiding (like many Americans). According to the Centers for Disease Prevention and Control (CDC), in 2006, about 1/4 of the American population had low vitamin D levels. That’s a lot of people!
Scientists are no longer ignorant of the role vitamin D plays in a healthy mind and body. Psychology Today said a link to depression has been found in people who have insufficient levels of this hormone. He also noted that it may take weeks or months of sun exposure to return to normal – and one study « cured » three depressed subjects with vitamin D supplements over 12 weeks.