Do You Need More B Vitamins
Unlike many other vitamins and minerals, we donât store B vits in our bodies â theyâre water-soluble, so theyâre flushed out within hours if theyâre not used.
We should get all the B vitamins we need from our diet, but you may want to take a consider topping up your daily levels at stressful times.
Advice is for information only and should not replace medical care. Please check with your GP before trying any remedies.
Dietary Vitamins In The Central Nervous System
The central nervous system is dependent upon the nutrients supplied through a good, varied, healthy diet. Good nutrition is imperative, particularly for maintaining the brains structure and normal cognitive function . Vitamins and micronutrients play a significant biochemical role in maintaining cognitive processes within the brain. The role of antioxidants and B vitamins contained in food and their relationship to maintaining cognitive processes and general health is discussed below.
i. B Vitamins
B group vitamins can be found in a wide range of foods like whole grains, bananas, beans and meats. Folate/folic acid, B6 and B12 represent some of the B group vitamins. Folate, B6 and B12 vitamins are known to contribute to the regulation of healthy levels of the amino acid HCy, and share a synergistic role in the maintenance of cardiovascular and neural health, and are also vital for energy metabolism . Cross sectional and prospective studies have identified that elevated plasma HCy levels is associated with the promotion of spontaneous cell death , incidence of stroke, brain atrophy, Alzheimers disease, bone fracture and is considered a risk factor for cerebrovascular disease .
What Is Vitamin B Complex And How Does The Body Use It
Vitamin B complex is comprised of several substances that are essential for proper enzymatic function in the body. The individual substances arent related chemically but are usually found together in foods. The B complex vitamins are comprised of:
- B1, which is thiamine
- B5, which is pantothenic acid
- B6, which is pyridoxine,
- B9, which is folic acid, and
- B12, which is cobalamin
The missing numbers indicate B vitamins that were found to be duplicates of the other B complex vitamins and so were eliminated. Although inositol, paraminobenzoic acid, and choline are frequently included in the B complex vitamin supplements, theyre not essential additives.
Lack of B vitamins can cause physiological conditions such as hyperthyroidism, elevated HDL cholesterol, pellagra, and vertigo, among others. Although there can be a danger in consuming too many of the B complex vitamins, keeping within the RDA, or recommended daily allowance, guidelines should minimize possible side effects.
A complete complex of B vitamins with extra B5 for adrenal support can help combat the deleterious effects of anxiety and stress that have become part of everyday life for many people.
Research is being conducted in Australia on the effects of a specific formulation of B vitamins, Blackmores vitamin B stress formula, which has additional B5 added to combat stress.
The study aims to prove the efficacy of the activated co-enzyme forms of the B vitamins on stress level reduction.
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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 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.
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 is the happiness molecule.
Low levels of serotonin are linked to negative thinking, anxiety, insomnia, depression, and seasonal affective disorder.
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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 is a necessary cofactor for the production of GABA and acetylcholine, the neurotransmitter of memory and learning.
Niacin also suppresses inflammation.
B Vitamins: Your Secret To Good Skin Health
When we look in the mirror as part of our daily skincare routine and spot a new blemish, wrinkle, or dull patch of skin, most of us reach for an appropriately marketed beauty product without much thought. We may know this product treats acne and that one smooths wrinkles, but we arent necessarily sure why, or how, they do it. And we would hardly ever think to eat or drink something to treat our skin problems.
Perhaps its time to rethink that approach. Our skin is the bodys largest organ, and its affected by everything we put on it, as well as everything we ingest. Remedying poor skin requires us to treat not only our symptoms but the root causes as well, and that begins with good nutrition.
B vitamins in particular support skin health in a multitude of ways, making their inclusion in your daily regimen whether through diet, supplements, personal care products, or a combination of the three an effective and safe way to treat skin issues.
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Vitamins Most Helpful For Stress Relief
It is important to remember that Ã¢stressÃ¢ can refer the emotional phenomenon of stress or cellular oxidative stress from free radical formation that we may not feel that is causing stress and damage to our cells. As our bodies are made up of many cells, over time cellular oxidative stress can manifest into damage and conditions that can be seen on the whole body level.
In terms of perceived psychological stress, at least three studies have shown that supplementing with B vitamins, for two to 12 weeks, may enhance subjective perception of stress and improve mood.
For relief from cellular oxidative stress, it may be worth incorporating a good antioxidant supplement into your diet. Antioxidants such as vitamins A, C, and E provide protection that can help reduce free-radical damage. Free-radical formation increases when our bodies are stressed. Although free radicals are normal by-products of cellular metabolism, free radicals can also result from exposure to pollution, smoking, alcohol consumption, and eating foods high in fat. Adding an antioxidant to your daily supplementation can assist in relief.
Vitamin B1 Is Important For Preventing Beriberi
The recommended daily intake of vitamin B1, also called thiamine, is 1.1 milligram for women over age 18, up to 1.4 mg for those who are pregnant, and 1.5 mg for those who are breast-feeding. For men age 14 and older, 1.2 mg per day is recommended, according to the National Institutes of Health.
Vitamin B1 plays a major role in metabolizing food into energy. B1 is found in whole-grain cereals, yeast, beans, nuts, and meats. Too little vitamin B1 causes beriberi, a disease affecting the heart, digestive system, and the nervous system. Beriberi is found in patients who are malnourished, and in those who are heavy drinkers of alcohol. Symptoms of beriberi include difficulty walking, loss of sensation in the hands and feet, and paralysis of the lower legs and it may even lead to congestive heart failure. People who consume large amounts of alcohol should take a vitamin B complex supplement to be sure they get enough B1. Also, taking any one of the B vitamins for a long period of time can result in an imbalance of other important B vitamins. For this reason, you may want to take a B-complex vitamin, which includes all the B vitamins.
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B Vitamins Are Tied To Lower Stroke Risk
In addition to their role in metabolism and in maintaining healthy skin and hair, B vitamins have been linked to a lower incidence of stroke, a condition in which a blood clot blocks blood flow to the brain, or a blood vessel bursts in the brain. A review of randomized clinical trials that lasted six months or longer revealed that vitamin B supplements lowered risk of stroke by 7 percent for a large group of more than 50,000 participants. The study was authored by Xu Yuming and colleagues from Zhengzhou, China, and published in the September 2013 issue of the clinical journal Neurology. But before you begin taking vitamin B complex or any B vitamin supplement, be sure to talk to your healthcare provider.
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 .
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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 Help Stomach Ulcers Heal
When vitamin U was initially researched in the 1950s, some studies suggested that drinking 1 quart of cabbage juice daily helped gut ulcers heal 45 times faster than the standard anti-ulcer therapy available at the time .
Yet, researchers couldnt confirm whether these effects were due to vitamin U or multiple nutrients.
Since then, few studies have examined the topic. To determine whether vitamin U is truly effective against ulcers, more research is needed.
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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
Decreases The Frequency And Severity Of Migraines
Studies have shown that high doses of vitamin B2 can help prevent or lessen the severity of migraines. Further research is needed to know how the vitamin does it, but it may due to its effect on the energy metabolism of the cells.You need at least a daily intake of 400mg of vitamin B2 to feel its effects. You can also take B2 with vitamin D for better prevention of migraines.
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How Anxiety And Stress Increase Your Need For Vitamins & Minerals
Stress and anxiety increase the need for nutrients in a variety of ways.
First, the production of stress hormones and neurotransmitters consumes a big chunk of your reserves of these nutrients.
Then, because stress largely shuts down the digestive system, fewer nutrients are absorbed from the food you eat.
Consequently, your supply of anti-stress vitamins and minerals is decreased and your tolerance to stress is lowered.
Many unhealthy habits that people gravitate to when theyre stressed and anxious alcohol, caffeine, smoking, sugar, and recreational drugs deplete nutrients as well.
Numerous prescription drugs deplete vitamins and minerals, including anti-anxiety medications.
How can you stop this downward spiral?
Eating a diet rich in the right vitamins and minerals is the first step.
And supplementing with the right nutrients can be important too.
How Much B Vitamins Do I Need
As there are a number of different types of B vitamins, the amount needed varies depending on the type, as well as your age and sex. These recommended daily allowances are based on the RDA for adults and you should be able to get all the B vitamins you need through a balanced diet alone.
- Vitamin B1 : 1.2mg per day for men, 1.1mg for women
- Vitamin B2 : 1.3mg per day for men, 1.1mg for women
- Vitamin B3 : 16mg per day for men, 14mg for women
- Vitamin B5 : 5mg per day for men and women
- Vitamin B6 : 1.3mg per day for men and women
- Vitamin B9 : 400mg per day for men and women
- Vitamin B12: 2.4mg per day for men and women
Remember, your recommended daily allowance can differ based on a number of factors, this includes specific dietary needs, medical conditions, and whether or not you are pregnant or looking to start a family. If you suspect that youre not getting enough vitamin B in your diet, its important to speak with your doctor before taking vitamin supplementation.
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If feelings of stress are affecting your everyday life, its important to take steps towards managing your stress levels – this can include setting aside time for hobbies or spending time with family. If the symptoms of stress continue to leave you feeling overwhelmed, speak with your healthcare provider who will be able to offer help and advice.
You should consider taking a test if:
Is Vitamin B12 Good For Stress And Anxiety
Vitamin B12 has been proven to help with dealing with stress because of its ability to increase the production of serotonin in the brain.
Stress can be defined as a natural response that occurs in reaction to threat, danger, or demands that are not adequately met. Stress has been shown to cause both physical and psychological symptoms such as headaches, fatigue, depression, weight gain and muscle pain.
The natural vitamin B12 has been proven to help with dealing with stress because of its ability to increase the production of serotonin in the brain. Research has also shown that vitamin B12 is crucial for maintaining mood and mental stability. Many natural B12 sources are available, such as seafood, liver and other organ meats.
When you take natural vitamin B12 supplements, it releases more serotonin in the brain, which causes changes within your immune system to help relieve stress. The natural vitamin B12 also helps to balance different biochemical reactions that make up mood and emotion control centers of the brain.
The natural B12 helps the body use carbohydrates, fats and proteins more efficiently as well as helping to maintain healthy nerve cells. The natural vitamin also works with other B complex vitamins such as thiamine, riboflavin and niacin to help with maintaining moods, memory loss problems and muscle pains associated with stress.
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Vitamins Are Not Medicine
Natural health enthusiasts have been promoting the idea of vitamins alone as a treatment for anxiety in years. Sometimes there is a benefit. There is some early evidence that magnesium supplements may help with anxiety, for example. There is also some belief that a proper diet is may be useful for coping with stress. But taking vitamin supplements may not work for everyone, and simply adding vitamins to your diet may not have much of an effect.
The reason that most vitamins have little effect on your anxiety is simple: when your body doesn’t need the vitamin, it usually removes them. This is true of Vitamin B, Vitamin C, and several minerals. Your digestive system is unlikely to keep nutrients it doesn’t need. Instead, it turns them into waste, and you expel them every time you go to the bathroom.
Some vitamins and minerals, like calcium, do build up in the body. But usually, this is considered a bad thing – not a good thing. Too much Vitamin A, for example, can become toxic.
That is why some experts believe it may actually be harmful to frequently consume vitamins that you do not need. If you are going to add vitamins to your diet, you first need to be selective – talk to your doctor, and try to understand what your dietary needs may be. That is the case with B-Vitamins – a common vitamin that is often recommended on several blogs and natural health websites for those with anxiety.
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Which Vitamin Is Good For Stress
Which vitamin is good for stress? Vitamin B6 helps regulate the bodys serotonin and norepinephrine levels. Both directly affect mental stability, mood, and the ability to cope with stress.
Is vitamin B12 good for stress and anxiety? However, when it comes to vitamin B for anxiety, vitamin B12 is especially powerful for managing your mood. For instance, theres a strong correlation between low levels of B12 and increased rates of anxiety and depression.
Does vitamin B help with stress? Vitamins B1, B2, B3, B6 and B12 help to maintain a healthy nervous system. This is partly where stress relief comes in a strong nervous system is essential to being able to effectively fight the symptoms of stress.
Do vitamins for stress really work? A study in the Indian Journal of Psychological Medicine found that 600 mg of this supplement taken for 60 days improved stress levels in chronically stressed adults. It was found to be safe and well tolerated, Jones says.