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Most people around the world suffer from depression at some point in their lives. Their mental health is affected. Especially after the Corona epidemic (Covid-19) and isolation, depression among people increased rapidly due to job loss. It is not limited to any age group, but it also affects children. Research and experts suggest that in addition to the environment, nutritional deficiencies also affect our mental health. Vitamin B12 is one of them. If there is a lack of vitamin B12 in the diet, then mental health is definitely affected (vitamin B12 for mental health).
What does the research say about vitamin B12 for mental health?
A team of researchers Prerna Sangle, Osama Sandhu, Germina Aftab, Thomas Anthony and Safira Khan from the Institute for Behavioral Neuroscience and Psychology, USA, investigated vitamin B12 deficiency. His findings were published in the Curious Journal. According to researchers, depression occurs more often in women and young adults aged 18-25. The main reason for this may be a lack of vitamin B12. Due to lack of information, despite suffering from vitamin B deficiency, they are unable to increase their intake. and struggle with brain health problems.
Vitamin B12 deficiency harms your energy and mental health
Vitamin B12 is synthesized by bacteria present in the human body. It is a water-soluble vitamin. It is mainly obtained by consuming meat products. It is naturally deficient in people who follow a vegetarian diet. A deficiency of this vitamin can also cause fatigue, weakness, constipation, balance problems, tingling in the hands and feet, depression and cognitive problems.
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plays a key role in neurological functioning
Micronutrients are known to affect normal brain structure and function. Vitamin B12 is also known as cyanocobalamin. It is one of the water-soluble vitamins. Vitamin B12 primarily plays a role in the formation of red blood cells, neurological functioning and DNA synthesis. B12 is also an important nutrient for nervous system health.
It is important for the production of serotonin and dopamine. It is a neurotransmitter that improves mood. Vitamin B12 deficiency can cause hematological changes, neurological and psychiatric problems. This can manifest as irritability, personality changes, depression and memory loss.
It can also improve focus and memory
Vitamin B12 and other B vitamins play a role in the production of chemicals in the brain. These chemicals affect mood and other brain functions. Low levels of B-12 and other B vitamins, such as vitamin B6 and folic acid, may also be associated with depression. Research has shown that consuming adequate amounts of vitamin B12 also reduces other mental health problems, including depression. It can also improve focus and memory.
A diet rich in vitamin B12 should be included in the regular diet.
According to a research article published in the Journal of Affective Disorders, vitamin B12 is naturally present in foods of animal origin, including fish, meat, poultry, eggs and dairy products. In addition, fortified breakfast cereals and fortified nutritional yeast are available sources of vitamin B12.
The average level of vitamin B12 in the breast milk of women taking vitamin B12 is 0.44 mcg/L. A normal person should have 160-950 picograms per milliliter (pg/mL) or 118-701 picomoles per liter (pmol/L). To strengthen mental health, it is necessary to regularly include vitamin B12 in the diet.
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