Serum Vitamin C Concentration Was Associated With Level Of Attention
A total of 214 participants were tested for their serum vitamin C concentrations in a cross-sectional study . The concentrations of serum vitamin C were normally distributed from 16.6 to 164.2 mol/L with a mean value of 56.0±17.6 .
Table 1 Characteristics of participants included in the cross-sectional study
For serum concentrations of BDNF, no significant treatment effect was observed .
Whats The Recommended Intake
The Institute of Medicine has developed a set of reference values for specific nutrient intake levels, including for vitamin C.
One set of guidelines is known as the Recommended Dietary Allowance and considers average daily nutrient intake from both foods and supplements.
RDA recommendations for specific gender and age groups should meet the nutrient needs of 9798% of healthy individuals (
Here are the RDAs for vitamin C :
|Adult women||75 mg|
|Adult men||90 mg|
|Pregnant women||85 mg|
|Breastfeeding women||120 mg|
In addition to the RDA recommendations for vitamin C, the Food and Drug Administration has issued a recommended Daily Value .
The DV was developed for food and supplement labels. It helps you determine the percentage of nutrients in a single serving of food, compared with the daily requirements. On food labels, this is displayed as %DV .
Currently, the recommended DV for vitamin C for adults and children aged 4 and above is 60 mg regardless of gender. However, in January 2020, this will increase to 90 mg .
The RDA for Vitamin C ranges from 1575 mg for children, 75 mg for adult women, 90 mg for adult men, and 85120 mg for women who are pregnant or breastfeeding.
Vitamin C is essential for overall health and wellness, and the nutrient may particularly benefit certain conditions.
The vitamin is especially helpful for immune health, as it supports your immune systems cellular function .
Vitamin C Deficiency Accelerates Aging And Amyloid Formation
In order to determine how vitamin C deficiency affects development and pathogenesis, a group of researchers chose to focus on vitamin C deficiency in the context of normal aging and Alzheimers disease.
The researchers used the APPSWEPSEN1deltaE9 mouse which is the animal model for Alzheimers disease and crossed it with SVCT2+/- mice, in order to induce vitamin C deficiency. SVCT2+/- mice have a decreased amount of sodium-dependent vitamin C transporter necessary for neuronal transport of vitamin C in the brain. By crossing this breed with APP/PSEN1+ bigenic mice, the researchers are able to induce vitamin C deficiency while subsequently studying its effects on aging and Alzheimers disease pathogenesis.
To examine behavioral and subtleties across conditions, the researchers divided the mice into various groups, including: the wild-type control mice, the APP/PSEN1+ mice , the SVCT2+/- mice , and the APP/PSEN1+/SVCT2+/- mice .
Group differences were observed in the Y-Maze, a maze frequently used by scientists to assess spatial working memory. The researchers found that the number of arm entries was found to significantly decrease with age, with the largest decrease being 37% fewer entries in the APP/PSEN1+ group. The fact that the Alzheimers mice without vitamin C supplementation performed worse on the Y-Maze signifies that vitamin C may have neuroprotective effects in the brain.
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Other Natural Vitamins For Depression
Along with the vitamins and supplements listed above, other natural vitamins for depression may include:
- Omega-3 fatty acids. Omega-3 fatty acids are essential for the function and health of the brain. Natural sources of Omega-3s include certain fatty fish such as salmon, as well as seeds and nuts.
- Magnesium. According to the Nutrition Reviews journal, nearly half of all adults in the U.S. experience some level of magnesium deficiency. This deficiency can cause sleep problems like insomnia, constipation and muscle tension. It can also cause symptoms of depression and other mood disorders because magnesium is important for the production of feel-good hormones in the brain.
- Vitamin C. Supplementing with vitamin C can help improve both mood and cognitive function. Studies have also indicated vitamin C may help reduce symptoms of anxiety as well as depression.
While depression is a serious medical condition, it is fortunately treatable. Vitamins for depression shouldnt be used as a replacement for medical treatment, but they can be used in conjunction with professional treatment to improve its effectiveness. Nutrition often plays a critical role not only in physical but also mental health.
Three Key B Vitamins To Fight Depression
B6, folate, and B12 are three more effective depression fighters. B6 turns food into energy and helps hormone creation Serotonin, responsible for good moods. Folate or B9 impacts almost every cell in the body. B9 has been known to help reduce depression in pregnant women. Finally, B12 creates and improves energy. Additionally, the vitamin treats major depressive disorders. A study shows a reduction of approximately 20% in depressive behaviors after taking B12. Adding a B complex is key in the fight against depression.
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A Study Finds In Addition To Benefits Related To The Common Cold And Cancer Vitamin C Helps Reduce Both The Physical And Psychological Effects Of Stress On People
It’s already everybody’s favorite nutritional supplement, linked, however controversially, to preventing the common cold and fighting cancer. But vitamin C recently added a new notch on its belt. The vitamin helps reduce both the physical and psychological effects of stress on people.
People who have high levels of vitamin C do not show the expected mental and physical signs of stress when subjected to acute psychological challenges. What’s more, they bounce back from stressful situations faster than people with low levels of vitamin C in their blood.
In one study German researchers subjected 120 people to a sure-fire stressora public speaking task combined with math problems. Half of those studied were given 1,000 mg of vitamin C. Such signs of stress as elevated levels of the stress hormone cortisol and high blood pressure were significantly greater in those who did not get the vitamin supplement. Those who got vitamin C reported that they felt less stressed when they got the vitamin.
The researchers believe that vitamin C should be considered an essential part of stress management.
Earlier studies showed that vitamin C abolished secretion of cortisol in animals that had been subjected to repeated stress. Cortisol is a hormone released by the adrenal glands in response to stress. Once it gets into the bloodstream, it is responsible for relaying the news of stress to all parts of the body and mind.
How Can You Get Enough Vitamin D In The Winter
During winter, many people spend more time indoors, and it gets dark earlier in the day.
Additionally, people are more bundled up when theyre outside, so less skin is exposed to the sunlight. This can lead to inadequate vitamin D levels through the winter for some people.
This may also be one factor that plays into seasonal affective disorder , a type of depression that typically occurs only during the winter months .
However, there are several ways to get more vitamin D during the winter:
- Supplements. Taking a vitamin D supplement throughout the winter can help maintain your blood vitamin D levels even if you get less sun exposure.
- Vitamin D foods. You can also choose more vitamin D-rich foods during the winter, such as vitamin-D fortified dairy or plant-based milk, fish like trout or salmon, or UV-exposed mushrooms (
The safe daily upper limit of vitamin D is 4,000 IU. Vitamin D may help with mood, and other supplements may also help with depression. Aside from taking supplements, there are several actions you can take to increase your vitamin D levels in winter.
Treatment And Practice Implications For Inadequate Vitamin D
Sunshine has been suggested as an approach to maintain healthy vitamin D levels. reported that sun exposure to the arms and legs for five to ten minutes, two or three times per week, may be beneficial for maintaining vitamin D sufficiency. However, because the time of day, season, and latitude influence sunlight absorption and thus, the amount of vitamin D produced, it becomes difficult to make universal recommendations. In addition, because the risk of skin cancer is associated with unprotected sun exposure, it is usually not recommended for treatment of inadequate vitamin D levels.
Nutritional sources of vitamin D are limited. Two forms of vitamin D are found in foods naturally . Certain fatty fish, fish oils, and eggs are some of the richest sources of Vitamin D3, or cholecalciferol without fortification. Vitamin D2, or ergocalciferol, is found in some mushrooms. Vitamin D content of foods is lacking in commonly used databases . The USDA Nutrient Data Laboratory is currently collaborating with experts to update existing information including evaluation of optimal analytical methods . summarizes both naturally-occurring and fortified food sources of vitamin D based on currently available information. It is anticipated that these resources will be expanded in the near future.
Relative Risk Of Depression For The Highest Versus Lowest Dietary Vitamin E Intake Category
The overall multi-variable adjusted RR demonstrated that dietary vitamin E intake was negatively associated with depression . No substantial level of heterogeneity was observed among various studies . No evidence of publication bias existed according to the Beggs rank-correlation test , and the slope coefficient is 0.150. The results of meta-regression were showed as follow : publication year , sample size , location , age , sex . The results of subgroup analysis were presented in Table 4. The negative relationship between dietary vitamin E intake and depression only existed in cross-sectional , Asia , adolescent , and CES-D or BDI , but not in prospective cohort , non-Asia , middle aged and elderly and other diagnostic criteria of depression .
Figure 4. Forest plot of meta-analysis: overall multi-variable adjusted RR of depression for the highest versus lowest category of dietary vitamin E intake.
Table 4. Subgroup analysis of depression for the highest versus lowest dietary vitamin E intake category.
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Citrus Is Not The Best Natural Source Of Vitamin C
Most assume citrus is the best place to get our vitamin C. But there are several foods that are better than citrus for vitamin C. These include guavas at 228 milligrams per 100 grams , yellow bell peppers and black currants at over 180 milligrams per 100 grams, red chili peppers at over 140 milligrams per 100 grams, kale at 130 milligrams per 100 grams and gold kiwis at 105 milligrams per 100 grams. Tomatoes are also a rich source when the water is taken into account. Sun-dried tomatoes contain over 100 milligrams per 100 grams.
In comparison, an orange contains a little over 53 milligrams per 100 grams.
Note that natural vitamin C sources also contain bioflavonoids and minerals that aid in the absorption and utilization of vitamin C.
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Vitamin C Elevates Moods Reduces Distress And Anxiety
by Case Adams, PhD·
Vitamin C boosts moods.
Research has confirmed that vitamin C is more than just an antioxidant. It also elevates moods, reduces stress and distress, and reduces anxiety.
Researchers from Canadas McGill University, working with the Jewish General Hospital in Montreal. The researchers divided 52 elderly patients among acute care medical centers into two groups, and gave each either 500 milligrams of vitamin C or 5,000 IU of vitamin D each day for ten days.
Utilizing the Profile of Mood States-B test and the Distress Thermometer test, the researchers found that after an average of 8.2 days, the vitamin C reduced mood disturbance by 71% and reduced psychological distress by 51%.
Meanwhile, the vitamin D supplementation had no significant mood effects.
In their conclusion the researchers noted that hospital patients often have lower levels of vitamin C, so the researchers hypothesized that vitamin Cs effect may be limited to those who are deficient in vitamin C intake.
In this article
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The Uncommon Power Of Common Vitamin C
The health benefits of vitamin C in combatting the common cold, improving the immune system, preventing scurvy, strokes, and even preventing and fighting some cancers have been touted for decades. But, vitamin Cs least known and most powerful function may be in preventing and treating depression and anxiety.
VITAMIN C DEFICIENCY CAUSES DEPRESSION AND CRAVINGS FOR SUGAR
A deficiency in vitamin C, also called ascorbic acid, can cause neurological damage and the addition of vitamin C to the diet can improve or reverse symptoms of anxiety, depression and bipolar disorder.
A recent study at the Vanderbilt University Medical Center, Department of Neuroscience in Nashville, Tennessee and published in the Journal of Neurochemistry deprived mice of vitamin C. The deprivation caused depressive and submissive behaviors as well as an increased preference for sugar. More importantly, there were decreases in dopamine and serotonin in the brain. Low levels of dopamine and serotonin are linked to high levels of anxiety and depression in humans as well as mice.
VITAMIN C WORKS AS WELL AS PROZAC FOR STRESS-RELATED DEPRESSION IN MICE
CHILDRENS DEPRESSION IMPROVES MORE WHEN TREATED WITH VITAMIN C AND PROZAC THAN WITH PROZAC ALONE
DEPRESSED ADULTS ALSO BENEFIT FROM VITAMIN C
VITAMIN C IS ABUNDANT IN FRUITS AND VEGETABLES
Relative Risk Of Depression For The Highest Versus Lowest Dietary Vitamin C Intake Category
The overall multi-variable adjusted RR demonstrated that dietary vitamin C intake was negatively associated with depression . A substantial level of heterogeneity was observed among various studies . No evidence of publication bias existed according to the Beggs rank-correlation test , and the slope coefficient is 0.036. The results of meta-regression were showed as follow : publication year , sample size , location , age , sex , dietary assessment . The results of subgroup analysis were presented in Table 2. The negative relationship between dietary vitamin C intake and depression only existed in Asia , females , adolescent and CES-D or BDI , but not in non-Asia , males , middle aged and elderly and other diagnostic criteria of depression .
Figure 2. Forest plot of meta-analysis: overall multi-variable adjusted RR of depression for the highest versus lowest category of dietary vitamin C intake.
Table 2. Subgroup analysis of depression for the highest versus lowest dietary vitamin C intake category.
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Try Vitamin C For Antioxidant Power
Can eating more oranges help with depression? Vitamin C or ascorbic acid treats the common cold and depression. Studies support using vitamin C for the treatment of depression. For instance, students taking Vitamin C versus a placebo revealed an increased mood. Vitamin C students also reduced anxiety and blood pressure. Vitamin C also improves the effectiveness of Prozac. Doctors can help determine if a vitamin C deficiency is causing depression.
How To Get Enough Vitamin C To Benefit Your Mental Health
Of course there are a lot of factors that play into one’s mood vitamin C is just one. So how do you know if that’s the issue you need to focus on in order to better your mental health? Dr. Naidoo says that if you are consistently feeling depressed or anxious, it’s important to talk to both a doctor and a therapist. A therapist can help see what factors outside of health may be influencing mood. A doctor, Dr. Naidoo says, can do a clinical assessment to see if you are low in vitamin C to find out if that could be playing a role. For example, being deficient in vitamin D can also affect someone’s mood.
If your doctor does tell you that you need to up your vitamin C, the good news is that it’s relatively easy to do so. The key is knowing what foods are the best sources. Dr. Naidoo says that in general, you want to aim to get between 65 milligrams and 90 milligrams of vitamin C a day. “There are so many foods that can help you reach this,” she says. Some she often recommends to patients are citrus fruits, red bell peppers, Brussels sprouts, and broccoli.
One orange alone has 82 milligrams of vitamin Câan entire day’s worth. One bell pepper has 342 milligrams, a serving of Brussels sprouts has 85 milligrams, and a serving of broccoli has 89 milligrams. See how easy it is to get enough?
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Impact Of Vitamins On Mental Health
Various mental health conditions could have adverse effects on your lifestyle. Among them is depression, a condition that is associated with a lack of some vitamins. It is the most common mental health condition. Statistics show that more than 19 million Americans â nearly 8% of the U.S. population â have experienced depression. It affects people of all ages, races, socioeconomic backgrounds, and ethnicities.
A diet that includes vitamin B complex helps boost mental health. Vitamin B deficiency could negatively influence your memory function, and cause cognitive impairment and dementia. Vitamin B contributes to the complexity of depressive symptoms.
Low levels of folate have been linked to depression. Vitamins supplements such as folic acid combined with antidepressants can boost relief in women. Folic acid helps the body make healthy red blood cells.
Where to find folic acid. Folic acid can be found in green leafy vegetables, citrus fruits, beans, fortified bread, and cereals. Because vitamin supplements do not work as a standalone solution for mental health issues, it’s important to include these foods in your daily diet. With folic acid, you should only consume around 1 milligram daily.
Where to get vitamin B12. Vitamin B12 can be found in plenty in animal products such as fish, lean meat, poultry, eggs, and low-fat and fat-free milk. Fortified breakfast cereals also are a good source of B-12 and other B vitamins.