2. Increase B vitamins
Although researchers say B vitamins themselves don’t protect against depression, the more people consume, the less the risk of developing the blues. For every 10 mg increase in daily vitamins B-6 and B-12, risk of developing symptoms dropped by 2 percent, according to findings published in the American Journal of Clinical Nutrition. B-6 is found in beans, potatoes, meat, chicken, bananas, peanut butter, and fish such as salmon and tuna. B-12 can be found in salmon and trout, milk, and beef. The recommended dose of B-6 for men over 50 is 1.7 mg and 1.5 mg for women. There is no upper limit for B-12, but it is recommended that adults get 2.4 mg per day. While B-12 amounts are considered harmless, too much B-6 could cause nerve damage. Read supplement bottle labels before taking.
