The Contribution Of B Vitamins To Cardiovascular And Neural Health
Healthy vitamin and mineral status is paramount for healthy neurocognitive function and well-being . During pregnancy it is an accepted practice for women to supplement their diet with folate. Early studies established that dietary supplementation of folic acid reduced the risk of babies being born with neural tube defects such as spina bifida and anencephaly . Folic acid intake is therefore paramount during pregnancy to assist the proper closure of the foetal neural plate which under rapid development forms the spinal cord and skull.
A wide variety of neurological symptoms manifest in humans as a result of vitamin B12 deficiency. Numbness of the skin, hands or feet, muscle weakness and disjointed motor coordination are some of the symptoms indicative of sensory and motor disorders as a result of the degeneration of the spinal cord due to inadequate myelin . Whereas confusion, apathy, depression and dementia like symptoms are indicative of cerebral disorders that can vary in severity and can include memory and judgement impairments . When folate or vitamin B12 is insufficient, an accumulation of HCy occurs which is understood to be highly toxic to neurons and believed to be the cause of these neurological, sensory and motor symptoms described . Therefore, it is suggested that consumption of vitamin B12 will address the accumulation of HCy, and in turn, alleviate the associated neurological, sensory and motor system symptoms.
How A Thiamine Deficiency Causes Anxiety And Depression
As you now know, thiamine is essential for energy metabolism!
Not having enough of this nutrient leads to athiamine deficient statewith low levels of ATP essentially causing a biological energy deficit which can cause a wide variety of health issues.
Yup,that includes anxiety and depression too!
You see:
What Ive come to learn is that, at its core,anxiety is a adaptive disease caused by chronic stress.
*Stress = any event that demands a physical or mental response from the body.
When your body is exposed to any stressor , energetic resources are used up to deal that stress, for example by pumping out cortisol and adrenaline from the adrenal glands.
Like you would here:
Stress uses up energetic resources to deal with any perceived threat
and sure, in the short term you can survive by relying on back-up reserves.
But, when stress is much greater than resources to deal with stress youll eventually run into an energy deficit.
Inescapable, chronic stress depletes your body of adaptive energy/your stress buffer.
At this point your body is forced to reduce ATP production to conserve energetic resources which can lead to a whole host of unpleasant symptoms such as anxiety or depression .
This would be the exhaustion stage of Hans Selyes general adaptation syndrome:
Thiamine is really one of the most basic anti-stress factors it allows you to generate the energy needed to meet the demands of everyday stressors/challenges.
Other Reasons That Low Vitamin D And Anxiety Are Linked
The other reasons that low levels of vitamin D may relate to anxiety have nothing to do with the vitamin at all. Instead, they have to do with lifestyles. There is a considerable amount of evidence that those that donât exercise are more likely to develop anxiety. A lot of exercise takes place outdoors, so those that arenât exercising will also show low vitamin D levels. Itâs not the vitamin D thatâs causing it â rather, itâs the failure of the individual to adequately stay active.
Similarly, spending time with friends in a relaxing environment also affects anxiety. Many people with anxiety either donât spend time with their friends or stay indoors only and fail to get many new experiences. This may also contribute to both anxiety and vitamin d deficiency independently.
Don’t Miss: Does Stress Cause Body Aches
Does Vitamin B Help With Anxiety
Using a good vitamin B complex for anxiety can actually work better than many think. Take a look at the video below to learn more.
For one of the better vitamin B supplements, like I talk about in the video, you can check out this brand on Amazon, which my friend use for her anxiety and panic attacks. That brand has been around for many years and is well know for its excellent quality. I highly recommend it.
Vitamin Supplementation Interventions For Work Stress
One potential pharmacological intervention to assist our bodies to cope with increased levels of stress that has received some preliminary support recently is vitamin B supplementation. Dietary deficiencies in micronutrients have been implicated in altered mood states in otherwise healthy individuals . Supplementation with micronutrients to overcome these dietary deficiencies has been observed to improve perceived stress, mild psychiatric symptoms, and some aspects of everyday mood in a recent meta-analysis of studies examining short-term multivitamin supplementation . These positive effects have been postulated to have occurred through alteration of biochemical processes affected by poorer dietary status through supplementation. Specifically, high doses of B vitamins have been suggested to be effective in improving mood states in both clinical and non-clinical populations.
Recommended Reading: Can You Sue Employer For Stress
May Reduce Symptoms Of Anxiety Or Depression
While B-complex vitamin supplements are not a cure for mental health issues, they may help improve symptoms of depression or anxiety.
A study in 60 adults with depression showed that treatment with a B-complex vitamin for 60 days led to significant improvements in depression and anxiety symptoms, compared to a placebo .
B vitamins may also enhance treatment response when given in combination with antidepressant medication.
One study found that supplementing patients with a vitamin containing B12, B6 and folic acid led to a more enhanced and sustained antidepressant response over one year, compared to a placebo .
Note that low blood levels of certain B vitamins, including B12, B6 and folate, have been linked to an increased risk of depression, which is why its important to rule out nutrient deficiencies if you are experiencing symptoms of depression (
33 ).
If you are deficient in B vitamins, you may need to supplement with higher doses to correct the deficiency.
For these reasons, its important to choose a B-complex supplement based on your individual requirements for each B vitamin.
Speak with your doctor regarding your specific nutrient needs based on your age and health.
Summary
Vitamin B Complex Supplements
Eating a well-rounded diet of whole, unprocessed foods is a good start towards getting the B vitamins you need from your diet.
However, if you dont eat meat or dont get at least the recommended 9 servings a day of fruits and vegetables, you might be low in one or more of the B vitamins.
One of the most common questions about B vitamin supplementation is whether you should take individual B vitamins or a B complex supplement.
Eventually it can cause permanent nerve and brain damage.
The Recommended Dietary Allowance of vitamin B12 for adults is 2.4 micrograms .
When you read a B12 supplement label, youll find that it usually contains much more than this.
Because only about 2% of the B12 in supplements is actually absorbed, the excess assures that youre getting close to the RDA.
Also Check: Why Do I Have So Much Stress
Vitamin B Helped My Friend Get Rid Of Her Anxiety Attacks
Just like me, my friend also suffers from anxiety and depression. I have not asked for permission to use her name so lets just call her Anna. Well, Anna is a 31 year old woman who has been struggling with mood issues and severe anxiety attacks since she was 25, starting when her husband left her.
Even though she works out and loves jogging she is not always that great with eating a healthy diet. So when her problems started I insisted that she would try to eat better diet and in particular implementing foods that contains vitamin B12 and vitamin B6. I also gave her my bottle of the B vitamin complex supplement
Does vitamin B help with anxiety? she asked, and I responded that of course I dont know if it will help her but its worth a shot. She agreed to try it out and after one week she started experience less intense anxiety attacks. After two more weeks they were gone. Completely. She could not believe it and the relief she felt was, in her words, heavenly.
Supplementing with vitamin B for anxiety did indeed work amazingly well for my friend. My guess is that Anna was probably deficient in it and thats why she experienced such dramatic improvements. Again, we are all different and what works for one might not work for another so
the only way to know for sure, is to try it.
Reduce Stress And Inflammation
There is a clear relationship between stress and B12. High levels of stress can deplete your levels of B vitamins within the body. Not enough B12 limits the synthesis of the hormone serotonin.
Deficiencies in B12 can intensify feelings of stress and anxiety. Taking the right amount of B12 can help to lower stress by helping the nervous system to function properly.
Researchers believe both vitamins B6 and B12 help to reduce inflammation by lowering levels of the amino acid homocysteine in the blood. Homocysteine is a protein linked to a greater risk of developing heart disease and rheumatoid arthritis.
Read Also: What Essential Oil Is Best For Stress
The Best Vitamins For Stress And Anxiety
These are some of the best vitamins for stress, but there are also many others. Keep reading here to learn about more supplements you can take to reduce anxiety. We have formulated Be Serene to be a safe, effective, and all-natural option for anxiety and stress relief, so we recommend trying that too!
B Vitamins And Cognition
Cross sectional and prospective studies in the elderly have revealed a positive relationship between cognitive performance and B vitamin intake, and a negative relationship between cognitive performance and B vitamin deficiency as evidenced through plasma HCy levels . It is through the process of methylation reactions that B Vitamins are believed to influence cognitive performance . It has therefore been postulated that the HCy lowering properties of B vitamins, could potentially mitigate the effects of cognitive decline .
Few randomised controlled trials have investigated the cognitive benefits of vitamin intake in younger, healthy cohorts. However, a randomized controlled study conducted by Pipingas and colleagues investigated the effects of 16 weeks supplementation of a multivitamin with 138 participants aged between 20 and 50 years. While these researchers did not observe any significant improvements in cognitive ability, they noted that plasma folate, B6 and B12 levels were increased and HCy levels decreased after multivitamin supplementation.
Read Also: Why Am I Always Stressed For No Reason
What Is Occupational Stress
The US National Institute for Occupational Health and Safety has argued that Occupational stress occurs when there is a discrepancy between the demands of the environment/workplace and an individuals ability to carry out and complete these demands. Increased workplace demands diminish the ability of our body to deal with stress . Additionally, poorer diets because of longer hours spent at work also result in a diminished capacity for our body to deal with stress.
What Happens If You Get Too Much Vitamin B Complex
Youre unlikely to get too much vitamin B complex from your diet. Thats because B complex vitamins are water soluble. That means they arent stored in your body but are excreted in your urine daily.
Youre also unlikely to get too much vitamin B if youre taking any supplementation as directed.
That said, overdose is possible especially if youre taking a supplement without receiving a deficiency diagnosis from your doctor.
Symptoms of a vitamin B complex overdose include:
- excessive thirst
You May Like: Can Stress Cause Heavy Periods
B Vitamins Create Feel
Some of the B vitamins are required for the production of neurotransmitters essential to the ability to relax and maintain a positive state of mind.
Vitamin B6
Vitamin B6 is utilized in the synthesis of the stress hormones epinephrine and norepinephrine.
This means that when youre stressed, there is less B6 available to perform its other functions.
For instance, vitamin B6 is essential to the formation of the feel-good neurotransmitters GABA, serotonin, and dopamine.
GABA
GABA is the brain chemical associated with relaxation.
When levels dip low, you may find yourself anxious, overstimulated, and overwhelmed, and youll find it hard to turn off your racing mind.
Serotonin
Serotonin is the happiness molecule.
Low levels of serotonin are linked to negative thinking, anxiety, insomnia, depression, and seasonal affective disorder.
HOWS YOUR MOOD?
Dr. Pat | Be Brain Fit
Dopamine
Dopamine helps you get motivated and stay focused.
A low dopamine level will push you to rely on stimulants like caffeine, nicotine, and sugar to get through the day, further adding to your stress.
Many unhealthy habits that people gravitate to when theyre stressed and anxious alcohol, caffeine, smoking, sugar, and recreational drugs deplete nutrients as well.
Vitamin B1
Vitamin B1 is a necessary cofactor for the production of GABA and acetylcholine, the neurotransmitter of memory and learning.
Vitamin B3
Vitamin B5
Best Vitamins And Supplements To Combat Stress
While everyone has specific life stressors, factors related to job pressure, money, health, and relationships tend to be the most common.
Stress can be acute or chronic and lead to fatigue, headaches, upset stomach, nervousness, and irritability or anger.
Regular exercise, adequate sleep, and good nutrition are some of the best ways to better equip your body to combat stress, but several vitamins and supplements can also help.
Here are the 7 best vitamins and supplements to help you combat stress.
Read Also: How Do I Stress Less
What Is Vitamin Stress B Complex Good For
Take this medicine by mouth, normally as soon as every day or as directed. Comply with all instructions on the product bundle. If youre taking a model that accommodates vitamin C, take this medicine by mouth with a full glass of water except your physician directs you in any other case. Doing so can launch the entire drug directly, rising the chance of unwanted effects. Additionally, dont break up extended-release tablets except theyve a rating line and your physician or pharmacist tells you to take action. Swallow the entire or break up pill with out crushing or chewing.
May Reduce Stress And Boost Mood
B-complex vitamins are often used to reduce fatigue and boost mood.
Some studies suggest that B-complex vitamins can lift your spirits and improve your cognitive performance.
A 33-day study in 215 healthy men found that treatment with a high-dose B-complex and mineral supplement improved general mental health and stress and enhanced performance on cognitive tests .
Another study in young adults showed that supplementing with a multivitamin containing high levels of B-complex vitamins for 90 days reduced stress and mental fatigue .
You May Like: How To Be Less Stressed
Best Supplements And Vitamins For Stress And Anxiety
by Edan MasorAug 10, 2021
Everyday stressors, like work deadlines and family obligations, can take a toll on our bodies, and when we dont get the right vitamins and supplements to relieve it, we could be facing more serious health problems in the future.
Contents
Vitamin B: A Helpful Tool For Stress Management
B6 is an overlooked strategy for handling stress and inflammatory conditions. Many people may benefit from this well-tolerated and inexpensive treatment at lower doses. While most studies look at B6 alone as a treatment, it seems to work best in an integrated approach with other B vitamins, minerals like magnesium, and other nutrients. For those who are at risk or prone to low levels, you may want to discuss with your doctor if B6 supplementation could be helpful.
Read Also: What’s Good To Take For Stress
B Vitamins Benefits & Uses For Stress
B vitamin complexes are typically taken as a way to increase energy and support overall health. In terms of stress, there is a good amount of research evidence that supplementing with B vitamins can help by:
- Improving mood. B vitamins appear to minimize stress perception, which seems to benefit everyday mood.3
- Increasing energy levels.Vitamin B12 in particular seems to reduce mental and physical fatigue by aiding cellular energy production.4
Nonetheless, as the case with many essential nutrients, its important to note that supplementing vitamin B is unlikely to do much for non-deficient individuals.
May Lower Cholesterol And Triglyceride Levels
While some evidence supports the notion that vitamin U supplements help reduce cholesterol and triglyceride levels, evidence remains weak.
For instance, one test-tube study suggests that vitamin U may prevent the creation of fat cells and reduce triglyceride levels, but few relevant human studies exist .
In an 8-week study, people given 1.5 grams of vitamin U per day experienced no change in triglyceride levels, higher HDL cholesterol, and an almost 10% reduction in total cholesterol. Yet, this study is very dated and included few participants (
As such, more human research is needed.
You May Like: Can Stress And Anxiety Cause Chest Pain
Can I Test My Levels Of B6
If you are concerned that you may have low levels, blood tests are readily available. Serum or blood levels of P-5-P are the best indicator of long-term body stores of vitamin B6.
While the optimal healthy range for B6 has not been definitely determined, those who are at the lower end of the normal range may benefit from increasing B6 intake through diet or supplementation. Typically, those taking supplements have higher levels than the usual reference ranges. However, this does not necessarily indicate toxicity.
What Is The Complex
Vitamin B-complex is a combination of all eight B-group vitamins. Individually, each vitamin contributes to the overall function of the body. Together, the effects of a vitamin B-complex are much stronger. Each vitamin has multiple functions and many cross over. B-group vitamins are synergistic. The parts function much better as a whole.
You May Like: Does Stress Cause Bed Wetting
The Link Between Magnesium Vitamin B6 And Stress
To understand more about how additional magnesium might help certain high stress individuals with low levels of magnesium in their blood , Sanofi recently conducted a Phase IV clinical trial involving a product containing magnesium with vitamin B6.
It has been reported for some time of an existing association between magnesium status and stress levels, where both stress and low magnesemia can heighten each others negative effects, said Dr. Alex Condoleon, Head of Medical, Sanofi Consumer Healthcare.The question we set out to answer was whether stressed individuals with low magnesemia would see better outcomes on stress reduction by taking magnesium in conjunction with vitamin B6, which modulates neurotransmitters that affect depression and anxiety.
The Phase IV clinical study by Sanofi involved 264 otherwise healthy adults in France who suffered from stress, with 61% of participants reported severe or extremely severe stress levels at study entry. Individuals also had low levels of magnesium in their blood . Their stress levels were measured using the Depression Anxiety Stress Scale , a clinically validated, self-reported measure. Half the participants were given magnesium alone, and the other half was given magnesium + vitamin B6.
Given in combination, magnesium and vitamin B6, may offer consumers an important benefit for severe stress.
