Vitamins and Depression in Children: What Every Parent Should Know

When Your Child Is Struggling: Understanding the Nutrition-Mood Connection

As a parent, watching your child struggle with sadness, withdrawal, or changes in behavior can be heartbreaking. You might find yourself wondering if there’s something you could be doing differently—perhaps something as fundamental as what they’re eating. The connection between nutrition and mental health in children is real and increasingly supported by research, though it’s more nuanced than simply “eat better, feel better.”

If you’re concerned about your child’s mood or have noticed persistent changes in their behavior, energy, or social engagement, understanding how vitamins and nutrition impact mental health could be an important piece of the puzzle. While proper nutrition isn’t a cure for depression, certain vitamin deficiencies can contribute to mood problems and may be relatively simple to address.

Let me share what current research tells us about vitamins and depression in children, which nutrients matter most, and how to think about nutrition as part of supporting your child’s overall mental health.

Depression in Children: More Common Than You Might Think

Childhood depression is far more prevalent than many parents realize. Research shows that 15-20% of children and adolescents experience some form of depression during their youth. This isn’t just typical moodiness or teenage angst—we’re talking about persistent sadness, loss of interest in activities, changes in sleep and appetite, and difficulty functioning at school or with friends.

Signs that might indicate depression in children include:

• Persistent sadness or irritability lasting weeks
• Loss of interest in activities they used to enjoy
• Significant changes in sleep patterns (too much or too little)
• Changes in appetite or weight
• Difficulty concentrating at school
• Withdrawal from family and friends
• Expressions of hopelessness or self-criticism
• Physical complaints without a clear medical cause

Why childhood depression matters so much: The childhood and adolescent years are crucial for brain development, social skills, and establishing patterns that can last into adulthood. When depression interferes with this critical development period, it can have long-lasting effects on academic achievement, relationships, and overall life trajectory.

Callout Box: Depression vs. Normal Childhood Struggles. All children experience ups and downs, disappointments, and challenging emotions. The key difference with depression is persistence and impact on functioning. If changes in mood, behavior, or functioning last more than two weeks and interfere with school, friendships, or family life, it’s worth discussing with a healthcare provider.

The Vitamin-Depression Connection in Children

Research consistently shows that certain vitamin deficiencies are more common in children with depression than in those without. While we’re still learning whether these deficiencies cause depression, contribute to it, or result from it, addressing nutritional gaps can be an important part of supporting a child’s mental health.

The Most Important Vitamins for Mood

Vitamin B12

• What it does: Essential for nerve function and neurotransmitter production
• Depression connection: Low B12 levels are consistently linked with higher rates of depression in children and adolescents
• Who’s at risk: Children with poor dietary intake, those following vegetarian/vegan diets without supplementation, and kids with absorption issues

Folate (Vitamin B9)

• What it does: Critical for DNA synthesis and neurotransmitter production, particularly serotonin
• Depression connection: Children with depression often have lower folate levels; adequate folate intake is associated with reduced depression risk
• Who’s at risk: Kids who don’t eat enough leafy greens, legumes, or fortified grains

Vitamin B6

• What it does: Involved in making neurotransmitters like serotonin and dopamine
• Depression connection: Low dietary B6 intake is independently associated with depressive symptoms in early adolescence
• Who’s at risk: Children with limited protein intake or very restrictive diets

Vitamin D

• What it does: Supports brain function and helps regulate mood-related neurotransmitters
• Depression connection: Deficiency is prospectively linked to increased risk of developing depression, especially in adolescent males
• Who’s at risk: Kids with limited sun exposure, darker skin tones in northern climates, those who spend most time indoors

Who’s Most At Risk for Vitamin Deficiencies

Certain groups of children are at higher risk of developing vitamin deficiencies that could impact their mood:

High-Risk Populations

Children with existing mental health conditions, including depression, anxiety, ADHD, or autism spectrum disorder, show higher rates of vitamin deficiencies

Adolescent girls are at particular risk for B12 and folate deficiencies, possibly due to dietary restrictions or increased nutritional needs

Kids from lower socioeconomic backgrounds may have limited access to nutrient-dense foods

Children with restrictive eating patterns, including picky eaters, those with eating disorders, or kids following very limited diets

Psychiatric inpatients show remarkably high rates of vitamin deficiencies, particularly B vitamins

Contributing Factors

• Poor dietary quality with heavy reliance on processed foods
• Chronic illness that affects nutrient absorption
• Certain medications that interfere with vitamin absorption or metabolism
• Limited sun exposure for vitamin D production
• Rapid growth periods when nutritional needs are higher

Food Sources: Getting Vitamins from Diet

The best approach to supporting your child’s vitamin status is through a varied, nutrient-dense diet. Here are the top food sources for mood-supporting vitamins:

For B Vitamins (B12, B6, Folate)

Vitamin B12:

• Animal products: meat, fish, eggs, dairy
• Fortified foods: nutritional yeast, fortified plant milks
• For vegetarian families: B12 supplementation is essential

Vitamin B6:

• Protein sources: chicken, fish, beans, nuts
• Fruits and vegetables: bananas, potatoes, spinach
• Whole grains: brown rice, oats, quinoa

Folate:

• Leafy greens: spinach, romaine lettuce, asparagus
• Legumes: lentils, chickpeas, black beans
• Citrus fruits: oranges, grapefruit
• Fortified grains: cereals, breads (check labels)

For Vitamin D

Food sources (limited):

• Fatty fish: salmon, sardines, mackerel
• Fortified foods: milk, cereals, orange juice
• Egg yolks from pasture-raised hens

Non-food sources:

• Sunlight exposure (15-20 minutes daily when possible)
• Vitamin D supplements (often necessary, especially in winter)

Making It Kid-Friendly

• Smoothies: Blend spinach or kale with fruits—kids often can’t taste the greens
• Hidden vegetables: Add finely chopped vegetables to pasta sauces, meatballs, or soups
• Fun presentations: Make colorful plates with a variety of foods
• Involve kids in cooking: Children are more likely to eat foods they help prepare

When to Consider Testing and Supplements

While food sources are ideal, sometimes testing and targeted supplementation may be helpful.

When to Consider Vitamin Testing

• Your child shows signs of depression or persistent mood changes
• They have a very restrictive diet or significant food aversions
• There’s a family history of vitamin deficiencies or absorption issues
• Your child has been diagnosed with depression, and you want to rule out nutritional factors
• They’re taking medications that might interfere with vitamin absorption

Types of Testing

Vitamin B12: Serum B12 levels, though some experts prefer methylmalonic acid for more accurate assessment 

Folate: Serum or red blood cell folate levels 

Vitamin D: 25-hydroxyvitamin D blood test 

Comprehensive panels: Some practitioners order broader nutrient panels

Supplementation Guidelines

Always work with healthcare providers for supplement decisions, especially in children. General principles include:

• Start with food sources whenever possible
• Test before supplementing to identify actual deficiencies
• Use age-appropriate doses based on professional recommendations
• Monitor response and retest levels after 2-3 months
• Consider form and timing (some vitamins are better absorbed with food)

Fun Element: Family Nutrition Detective Game

Turn assessing your family’s vitamin intake into a fun activity:

Week 1: B Vitamin Detective

• Monday: Count servings of leafy greens (folate hunters!)
• Tuesday: Track protein sources (B6 and B12 scouts!)
• Wednesday: Find fortified foods (B vitamin bonus points!)
• Thursday: Make a colorful plate challenge
• Friday: Try one new B vitamin-rich food

Week 2: Vitamin D Mission

• Daily sun check: Did we get outside today?
• Food hunt: Find vitamin D-fortified foods in your kitchen
• Fatty fish challenge: Try a new fish recipe
• Winter plan: Discuss vitamin D strategies for the darker months

Week 3: Family Nutrition Review

• Chart your findings: What vitamins are you getting plenty of?
• Identify gaps: Which nutrients need more attention?
• Plan improvements: Choose 2-3 realistic changes to make
• Celebrate successes: Acknowledge positive eating habits you already have

Bonus Points:

• Kids help plan and prepare one vitamin-rich meal
• The family tries one new food together
• Everyone learns one fun fact about vitamins and the brain

Realistic Expectations: What Vitamins Can and Cannot Do

It’s important to have realistic expectations about the role of vitamins in childhood depression:

What Addressing Vitamin Deficiencies Might Help With

• Supporting overall brain function and neurotransmitter production
• Improving energy levels and reducing fatigue
• Supporting the effectiveness of other depression treatments
• Enhancing overall physical health, which supports mental health
• Preventing deficiency-related mood symptoms

What Vitamins Cannot Do

• Cure depression on their own
• Replace the need for professional mental health treatment
• Provide immediate relief (improvements take weeks to months)
• Address psychological, social, or environmental causes of depression
• Work for every child (responses vary significantly)

The Bigger Picture

Nutrition is one important piece of supporting children’s mental health, but it works best as part of a comprehensive approach that may include:

• Professional counseling or therapy
• Family support and communication
• Adequate sleep and physical activity
• Stress management and coping skills
• Social connection and support
• Medical evaluation when appropriate

When to Seek Professional Help

While addressing nutrition can be helpful, some situations require professional intervention:

Seek immediate help if your child

• Expresses thoughts of self-harm or suicide
• Shows dramatic changes in behavior or personality
• Refuses to eat or shows signs of an eating disorder
• Cannot function at school or at home due to mood symptoms
• Talks about feeling hopeless or worthless

Consider professional consultation if

• Mood changes persist for more than two weeks
• You’re concerned about your child’s nutritional status
• Your child has multiple risk factors for vitamin deficiencies
• You want guidance on testing or supplementation
• Mood symptoms interfere with school, friendships, or family life

Types of Professionals Who Can Help

Pediatricians: Can assess overall health, order vitamin testing, and provide general guidance 

Child psychiatrists or psychologists: Specialize in diagnosing and treating childhood mental health conditions 

Registered dietitians: Can evaluate nutritional status and provide detailed dietary guidance 

Integrative practitioners: May combine conventional and nutritional approaches to mental health

Building a Supportive Environment

Supporting your child’s mental health through nutrition works best within a caring, supportive family environment:

Creating Positive Food Relationships

• Avoid labeling foods as “good” or “bad”
• Focus on how foods make us feel rather than weight or appearance
• Model healthy eating behaviors yourself
• Make mealtimes pleasant and pressure-free
• Involve children in food planning and preparation

Supporting Overall Mental Health

• Maintain open communication about feelings and challenges
• Establish consistent routines around meals, sleep, and activities
• Encourage physical activity and outdoor time
• Limit screen time, especially around meals and bedtime
• Seek support for yourself as a parent when needed

Moving Forward: A Balanced Approach

The connection between vitamins and depression in children represents an important but often overlooked aspect of mental health. While vitamin deficiencies don’t cause all cases of childhood depression, addressing nutritional gaps can be a valuable part of supporting your child’s overall well-being.

The key is taking a balanced approach that includes proper nutrition alongside other evidence-based supports for mental health. This might involve improving your family’s overall diet quality, testing for specific deficiencies when indicated, working with healthcare providers on appropriate supplementation, and maintaining realistic expectations about what nutrition can and cannot accomplish.

Remember that every child is unique, and what works for one may not work for another. The goal isn’t perfect nutrition or the elimination of all processed foods—it’s creating sustainable, healthy patterns that support your child’s physical and mental development.

If you’re concerned about your child’s mood or mental health, don’t hesitate to reach out for professional support. Early intervention can make a significant difference, and addressing nutritional factors alongside other treatments may provide the best outcomes for your child.

Most importantly, remember that seeking help for your child’s mental health—whether through nutrition, therapy, or other interventions—is a sign of good parenting, not failure. You’re advocating for your child’s wellbeing and giving them the best possible foundation for a healthy, happy life.

Ready to explore comprehensive approaches to supporting your child’s mental health? www.drlewis.com

References:

Lopresti, A. L. (2015). A review of nutrient treatments for paediatric depression. Journal of Affective Disorders, 181, 24-32. https://doi.org/10.1016/j.jad.2015.04.014 

Anmella, G., Varela, E., Prades, N., et al. (2025). Association of low vitamin B12 levels with depressive and schizophrenia spectrum disorders in child and adolescent psychiatric inpatients. European Child & Adolescent Psychiatry. https://doi.org/10.1007/s00787-025-02662-4 

Campisi, S. C., Zasowski, C., Shah, S., et al. (2020). Assessing the evidence of micronutrients on depression among children and adolescents: An evidence gap map. Advances in Nutrition, 11(4), 908-927. https://doi.org/10.1093/advances/nmaa021 

Murakami, K., Miyake, Y., Sasaki, S., Tanaka, K., & Arakawa, M. (2010). Dietary folate, riboflavin, vitamin B-6, and vitamin B-12 and depressive symptoms in early adolescence: The Ryukyus Child Health Study. Psychosomatic Medicine, 72(8), 763-8. https://doi.org/10.1097/PSY.0b013e3181f02f15