Vitamin C & Depression

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Citrus fruits and vitamin c for depression

Several studies have shown a link between depression and low levels of vitamin C. There are various signs of vitamin C deficiency, with fatigue standing out for those who suffer from depression. In fact, depression is actually a symptom for scurvy, the most commonly known disease resulting from vitamin C deficiency.

How Vitamin C helps with depression

Along with magnesium and folate, Vitamin C is vital in the production of neurotransmitters. Quick anatomy and chemistry overview here: Our brain and nervous system is made up of over 100 billion neurons. These neurons need to communicate with each other, which is where neurotransmitters come in; neurotransmitters are chemical messengers that allow neurons to communicate with each other. This system of neurons and chemical reactions is how our brain communicates with our body to do things such as tell our heart to beat and our stomach to digest breakfast. Over 100 neurotransmitters have been identified, with dopamine and serotonin being two of the more well-known. Dopamine is known as the feel-good chemical and is often released in response to pleasurable activities (kissing, eating, etc.). Serotonin is best known for its mood-regulating effects and is targeted by some antidepressants.

Vitamin C is needed in the production of dopamine, norepinephrine (which increases our alertness and helps regulate mood and concentration), epinephrine, and serotonin. Without adequate vitamin C levels these neurotransmitters are not getting adequately produced, which limits the communication system in our bodies and can lead to decreased mood and energy levels.

Additionally, Vitamin C supports our adrenal glands and the secretion of cortisol, a stress hormone. Cortisol is the fight or flight hormone that back in our cave man days helped us jump into action when faced with immediate danger. But in our modern world of constant stress we can end up with a little too much cortisol, which can lead to depression. Vitamin C helps regulate this secretion.

Amounts

The current RDA (Recommended Daily Allowance) set by the National Academy of Sciences to meet average adult nutritional needs, is 60 mg /day. This level was set decades ago and is the amount thought to be needed to ward off scurvy; it is not necessarily what is needed for optimal brain function and health. Currently, the average daily intake for a U.S. adult male is 96mg and for a U.S. adult female it is slightly less at 82mg. Most studies that evaluated the effect of Vitamin C on depression used 1,000 mg per day. Thus, while the average adult is consuming more than the recommended RDA, they are consuming less than one tenth of the amount of vitamin C used in studies on depression.

For individuals suffering from depression it is worth looking at adding vitamin C to their diet, either in dietary or supplement form. Adding 500 – 1,000 mg/day may help increase serotonin levels. I personally have benefited from sometimes adding 500mg/day to my diet in supplement form. For reference, the National Academy of Sciences established a Tolerable Upper Intake level of 2,000mg per day for adults, so it is advisable not to go above this amount. You would need to eat quite a few oranges or take several supplements to reach this level so it is unlikely you would accidentally overdose.

When adding vitamin C to your diet keep in mind that it is destroyed by heat and air so foods should ideally be eaten raw, or be minimally cooked.

Foods high in Vitamin C:

Food	Serving Size	Calories	Amount (mg)	Daily Value% (based on 60 mg/day)
Papaya Bell Peppers Broccoli Brussels sprouts Strawberries Pineapple Oranges Kiwi Cantaloupe Cauliflower	1 medium 1 cup 1 cup 1 cup 1 cup 1 cup 1 medium 1 medium 1 cup 1 cup	118 29 55 56 46 83 62 42 54 29	168 117 101 97 85 79 70 64 59 55	224% 157% 135% 129% 113% 105% 93% 85% 78% 73%

Supplementing with Vitamin C

When it comes to Vitamin C supplements there are a variety of kinds and formulations to choose from. Here are a few good options:

Liposomal Sodium Ascorbate: Liposomal turns vitamin C from a water soluble vitamin into a fat soluble one, making it easier for your cells to absorb. Sodium Ascorbate may be better tolerated by those with gastrointestinal issues since it is less acidic.
Liposomal Ascorbic Acid: This liposomal version is in pill form, and the traditional ascorbic acid (most vitamin C supplements come in the form of ascorbic acid).
Acerola Cherry Powder: Natural form of Vitamin C.
Camu Camu Powder: Natural form of Vitamin C.
Camu Camu Powder: Just a smaller bag (and lower price)

It’s a good idea to take Vitamin C supplements with food, and since it can give you a boost in energy it’s better to take it earlier in the day – like with breakfast or lunch.

Bottom Line

Vitamin C helps create neurotransmitters which allows your brain to effectively communicate with your body and helps regulate mood and energy levels. The current RDA for adults is 60mg but studies showing the positive impact of vitamin C on depression used levels of 1,000mg / day.