Vitamin B3 (Niacin)
There is growing evidence in research indicating that people suffering from depression have low levels of the B vitamin complex. In fact, many treatment regiments are incorporating B vitamins to alleviate some of the depressive symptoms along with medication. Click here and here to read about the effects of vitamin B1 and B2.
Niacin is used as a cofactor (helper molecule) in energy production cycles. It is converted to nicotinamide adenine dinucleotide (NAD); a crucial molecule in oxidation-reduction reactions. It is also vital in the synthesis of fatty acids and in reducing the effects of oxidative stress which leads to tissue inflammation and cell death.
Niacin can be acquired from vitamin B3 containing foods (grains, nuts, yeast, redfish and legumes). It can also be obtained through the synthesis of NAD from tryptophan. Food sources containing the amino acid (tryptophan) include eggs, beef, peanuts and poultry. Adults require at least 20 mg of Niacin daily. The conversion of niacin to NAD occurs in the small intestine while the conversion of tryptophan to NAD takes place in the liver.
In regard to depression, niacin has been used clinically to reduce anxiety in bipolar patients. A study showed that the vitamin was an effective mood stabilizer. The role of niacin as a mood stabilizer stems from its function in the synthesis of serotonin (a mood-regulating neurotransmitter). Tryptophan is used to synthesize both NAD and serotonin. NAD is also a precursor molecule in the production of serotonin.
A decrease in concentrations of tryptophan and NAD in the body results in low serotonin levels. Low serotonin concentrations is a symptom of depression. Other symptoms linked to lower levels of niacin include apathy, anxiety, fatigue and memory loss.
Deficiencies occur due to lack of vitamin B3 in the diet. Inflammation of the small intestine also interferes with the absorption of vitamin B3 contributing to its deficiency. Additionally, surgical procedures on the absorption portion of the digestive tract lead to niacin deficiency. Alcohol dependency triggers and sustains niacin deficiency by interfering with the conversion of tryptophan to NAD and by causing malabsorption of vitamin B3.
Including foods with vitamin B3 in the diet will counter cycles which sustain depressive moods. Therefore, go ahead and incorporate niacin in your diet.
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