B12 and Depression

There are so many nutrients that play a role in mental health. We can’t accurately test for every nutrient deficiency in a convenient and well validated way. Luckily, B12 is one of the nutrients that we can actually test with a fair amount of confidence about the accuracy of the results in many cases. 

There have been a number of studies about B12 and depression. Studies have found that lower levels of B12 in certain populations may be related to depression symptoms. Higher intake of B12 has been associated with a lower risk of depression. However, it’s unclear how much B12 supplements improve depression symptoms. Some studies have show promise, other have not. B12 may also help with other symptoms that are common among depressed patients such as low energy.

B12 might impact mental health because of its role in producing certain neurotransmitters in the brain which are important for mood regulation. It can also help lower other compounds in the body such as homocysteine which have been linked to depression.  

Vitamin B12 deficiency can happen when you are not consuming enough of the vitamin. Common sources of B12 are chicken, eggs, fish, dairy and meat. It’s also fortified in certain foods like some brands of nutritional yeast and is easily found in supplement form. Deficiency can also happen when you’re not absorbing enough B12 from the foods you eat. This can be due to a medical reason like gastritis or celiac disease. B12 deficiency has also been linked to certain medications. Sometimes we don’t know why the body is not able to absorb B12 well from the diet. 

The easiest way to determine if vitamin B12 deficiency is playing a role in your mental health is to test for deficiency and treat it. Not everyone needs a B12 test but it’s something I do for many of my patients along with other testing to determine if hormones or nutrient deficiencies are playing a role in their mental health symptoms.

Common Causes of Fatigue

Fatigue is one of the most common complaints I hear about. When I ask patients to rank their energy on a scale of 1 to 10 most people hover around 5 and would like to see their number go up. Fatigue could be a symptom of a huge range of causes from mild to serious. Today I’ll talk about some of the common causes that I see.

The Basics

Some causes of fatigue are simple to spot on a blood test. Examples are:

- low iron

- hyperthyroidism

- hypothyroidism

- low B12

Another basic cause of fatigue is poor sleep quality. This includes issues falling or staying asleep. This is an area that I like to work on with any fatigued patient.

Hormonal Health

Hormone fluctuations or imbalances can lead to fatigue. Some common examples are thyroid dysfunction, menopause and premenstrual syndrome. Other cases are more subtle. You may have completely irregular cycles or painful cramps but no specific diagnosis. Sometimes getting hormones back in balance can help with fatigue in these cases.

Adrenal Health

Naturopathic doctors talk a lot about a type of fatigue called adrenal fatigue. I like to call it burnout. The adrenal glands produce the "stress hormone" cortisol. The theory is that being stressed and busy all the time can push the adrenals to work too hard. Eventually they get overtired and you feel that as an energy crash. With adrenal fatigue, you feel tired but wide awake at bedtime. You feel irritable, frazzled or depressed. Your gut may be acting up and you may be experiencing cravings and weight gain. You also may find that you get sick all the time – or every time you’re on vacation.  There’s more to the theory but I’ll dig into it in a future article.

Gut Health

Poor gut health can contribute to fatigue. This includes diarrhea, constipation, bloating, heartburn or anything else that involves the gut.  A healthy gut means better nutrient absorption. It also means better elimination of toxins and waste products and improved vitality. Food sensitivities and poor diet have also been linked to fatigue.

Immune Health

Most autoimmune conditions are associated with fatigue. Some common examples are rheumatoid arthritis, Hashimoto's disease and Graves' disease. Hyperactive immune systems (think allergies and asthma) can also be associated with fatigue. Balancing the immune system is an important part of my treatment plan in these cases.

Mental Health

A less commonly discussed cause of fatigue is mental health conditions. Depression and even anxiety can significantly zap someone of their energy. It's important to address these causes of fatigue when needed. Treating these can improve fatigue more than any quick-fix energy boosting supplement could. 

Fatigue is frustrating and getting a handle on it can improve your quality of life in so many ways. If you need help with your fatigue book an appointment or free 15-minute consult today.