Low levels of several important vitamins have been linked with a higher risk for depression. Your body uses vitamin B12, for example, to help produce brain chemicals involved with maintaining your mood. In one study, up to 30% of people hospitalized for severe depression were deficient in vitamin B12. Clams, mussels, meat and poultry are rich sources of this brain-friendly nutrient. But if you’re over age 50 it’s important to get B-12 from a daily supplement or fortified foods (such as breakfast cereal) because your body can’t absorb enough of it from food. Aim for 2.4 micrograms of B12 a day. Other nutrients that may help with depression include B6, D and selenium.

• Low levels of vitamin D could increase depression risk, especially if you’re over age 65, research suggests. Up to 50% of Americans are deficient in vitamin D.
• Your body produces D in the presence of sunlight, but most of us don’t get enough sun exposure. Taking 1,000 – 2,000 IU of D per day is a good alternative.
• Vitamin D may help prevent or ease depression because it assists with the production of the feel-good brain chemical serotonin.
• Vitamin B6 also helps make serotonin. Aim for 1.3 milligrams a day before age 51; after that, women need 1.5 milligrams, men need 1.7 milligrams.
• Check your multivitamin for selenium. You need 55 micrograms a day. A daily selenium supplement lifted mild to moderate depression in one study.

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