Top Vitamin B Complex Foods
Below youll find a list of the top food sources of each of the 8 B vitamins.
Note that no one food is an excellent source of all of them a good reason to eat a wide variety of foods.
Some B vitamins are well represented in both plants and animal foods, while others are found mainly in plants or exclusively in animal foods :
- Vitamin B1 whole grains, meat, fish, legumes, seeds, nuts
- Vitamin B2 eggs, meat, organ meats, milk, green vegetables
- Vitamin B3 meat, fish, poultry, fish, nuts, legumes, grains
- Vitamin B5 meat, dairy, eggs, mushrooms, avocados, broccoli, potatoes, whole grains
- Vitamin B6 poultry, fish, organ meats, potatoes, starchy vegetables, non-citrus fruits
- Vitamin B7 meat, fish, poultry, eggs, dairy, sweet potatoes, spinach, broccoli, seeds, nuts
- Vitamin B9 green leafy vegetables, liver, yeast, black-eyed peas, Brussels sprouts
- Vitamin B12 clams, liver, animal foods of all kinds, nori
What Is A Mood Stabilizer
For many people, struggling with depression or other mood-related issues can be debilitating. While some people will need help from a mental health professional, others can find relief by taking mood stabilizers. Some mood stabilizers are pharmaceuticals that you will need to have prescribed by a doctor. If you want to try something that is milder and that you can get over the counter, there are plenty of supplements and other options that some people find effective.
Mood Booster Supplements: Important Advice
Research into the use of mood support supplements is ongoing. At this time, there is not enough evidence to verify that any supplement will be beneficial for everyone who uses it. That’s why it’s important to discuss your concerns about your mood issues with your medical provider before taking any supplement. A health care professional can help you weigh the options and choose the best mood support supplement for your specific needs. Once you have purchased a product, be sure to use it only as directed by the manufacturer or your health care provider.
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Are Stress Supplements Safe
Stress supplements come in many forms, from capsules and gummies to powders and teas. Many have been used in traditional regimens for centuries with few undesirable effects. Others, such as lemon balm, even have a GRAS label from the FDA. However, you should talk to your doctor before any change to your lifestyle, dietary supplements included.
Find Out Which Vitamin And Mineral Deficiencies Can Cause Anxiety
We all experience anxiety throughout our life and there are many reasons as to why stress and anxiety can exist in our everyday lives. The most important thing to remember here is that vitamins and minerals cant make up for conditions that need professional care and help but it can help you a lot.
Do you feel that your anxiety levels are out of control?
If youre feeling depressed, out of energy and anxious in your daily life the answer to the question above is probably yes. These are all symptoms which could be caused by a poor diet and nutritional intake. Being deficient in certain minerals and vitamins can affect your psychical and mental energy, your bodys health along with the biochemical balance in your brain, resulting in anxiety or increasing the levels youre currently experiencing.
1) Energy Production: Vitamin B-1
B vitamins are critical for your bodys energy production, and vitamin B-1 is specifically known for its calming and soothing effect which is why youll hear it being referred to as the anti-stress vitamin. Several studies and extensive research shows that taking 50 milligrams of vitamin B-1 every day helps improve calmness and mood if taken every day for two months you should start to notice the change.
2)Mood hormones: Vitamin B6
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What Vitamins Are Good For Anxiety
If you are recovering from drug or alcohol addiction and youre suffering from symptoms of anxiety, anti-anxiety medication may not be the only answer. While vitamins alone wont cure your anxiety, they may complement your current treatment regimen nicely. Here are some of the best vitamins for anxiety, according to experts and scientific researchers.
Vitamins For Mental Health:
Vitamins For Mental Health: .
Vitamins For Anxiety And Stress: . . . . , . , , . .
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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.
The Right Supplement Might Help Quell Stress And Anxiety
Most of us live with a low-simmering level of stress from trying to juggle work and family responsibilities to navigating sudden problems, such as a job loss or health scare. And now, we are all experiencing added stress from the anxiety and unknowns of living in the age of COVID-19. A May 2020 survey by the American Psychological Association found not surprisingly that stress about work and the economy has increased over the past year, especially among parents.
Elevated stress hormones, especially cortisol, can increase inflammation, reduce immunity, and raise the risk for high blood pressure, stroke, and heart attack. In fact, according to the National Institute of Mental Health, chronic stress can negatively impact every aspect of your health and contribute to a wide range of problems that include:
Stress is a problem we clearly need to address, but what can we do? The good news is that there are numerous strategies that have been shown to be effective for relieving stress, including eating a healthy diet, getting plenty of sleep, exercising regularly, talking to friends or a mental health professional, and engaging in relaxation techniques and meditation, just to name a few.
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Vitamins And Minerals For Anxiety And Stress: Take The Next Step
Virtually all vitamins and minerals are important for overall health, mental well-being, and your ability to cope with anxiety and stress.
But a few, specifically the B complex vitamins, vitamin C, and the minerals magnesium and zinc, excel at helping your body offset the negative effects of stress.
Eating a diet that includes a wide variety of fruit and vegetables and some animal foods will help ensure that you get enough of these nutrients.
But if you dont regularly eat as well as you should, consider supplementation.
If you arent sure where to begin, start with a high-quality multivitamin-mineral supplement.
Keeping Cool With Vitamins
Healthcare professionals often suggest exercise or therapy. Surprisingly, vitamins are a powerful ally in the fight against stress. The body needs these compounds for optimal health. And as the body does not create vitamins, the required amounts come from diet and supplementation. And these 4 vitamins may impact stress levels as well.
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Best Vitamins For Anxiety Stress And Mental Health
Anxiety rates are at an all-time high. Support your braincare with nutrition to ease stress and reduce anxiety.
If youre feeling anxious today, youre not alone. Mental Health First Aid England reports that anxiety and other mental health concerns are at an all-time high, and one of the main drivers for this sharp increase has been our collective health and safety worries during a global pandemic.
Youve likely heard the stereotypical de-stressing advice recommended by wellness experts ad nauseam . But many people are missing one essential step: providing the right vitamins, minerals and antioxidants to reduce anxiety levels and support a healthy mind and a balanced nervous system. These essential vitamins include:
With a smart nutritional approach to braincare, you can face your days challenges and opportunities with less anxiety, less stress, and more confidence.
If youre feeling anxious or stressed, or want to take proactive steps today to prevent problems down the road, start with these five natural vitamins that can help with anxiety, depression and panic attacks. We’ve also included all of these nutrients in the Smart Supplement to help relieve anxiety and soothe stress:
Get the nutrients you need to help feel less anxious with the Heights Smart Supplement.
Daily nutrient reference values for vitamin B12:
Adults: 2.4 g/day
Top food sources for vitamin B12:
Vitamin E Keeps Free Radicals In Check
The fat-soluble vitamin E has treated hair and skin issues for years. Like vitamin C, vitamin E has antioxidant properties that can help combat stress. Stress hurts not only emotional health but the body as well. The body uses excess nutrients in stressful situations. This creates free radicals and oxidative stress. Vitamin E suppresses these free radicals, reducing stress, and improving overall health.
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Natural Vitamins For Anxiety
Its a well-established, scientific fact that what you eat can dramatically impact your mood. Nutritional deficiencies can exacerbate mental health disorders, while a nutritionally complete diet can help alleviate symptoms. Certain natural vitamins or vitamins obtained by consuming whole foods are thought to positively affect anxiety. While most natural vitamins also exist in supplement form, theyre more effectively absorbed by the body when ingested by eating whole foods.
Some of the most common natural vitamins for anxiety include:
Manage Your Stress With Vitamins
Getting through the day can be overwhelming. Taking care of mind and body with diet and exercise is the first step for a stress-free life. But vitamins can turn the tide for good. Start with a high-quality B-Complex, C, D or E vitamin to feel more relaxed and in control. Speak with a pharmacist to learn more about what vitamins can help reduce stress.
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The Best Vitamins For Mental Health
Depression is a mood disorder affecting over 17 million people in the U.S. today, and that number only reflects the reported cases. There are far more people experiencing depression who dont seek treatment. Depression is typically treated with medications and psychotherapy. However, some lifestyle changes can help treat and prevent depression as well, including the regular consumption of certain vitamins, minerals, and herbs. Some common vitamins known for improving mental health and supporting brain function are:
Zinc: For A Healthy Nervous System
Zinc is another mineral required for overall health and mental well-being.
Its found in the highest concentrations in the brain, especially in the hippocampus.
It plays a vital role in modulating your response to stress.
Zinc is required to synthesize GABA and balance the activity of this calming neurotransmitter.
Along with vitamin B6, zinc is also a cofactor in the production of serotonin.
Zinc enhances the effects of SSRI antidepressants together, they work better for major depressive disorder than antidepressants alone.
Zinc deficiency is a well-known factor in central nervous system and mental health disorders.
Low levels of zinc have been linked to anxiety, depression, memory loss, dementia, bipolar disorder, and Alzheimers.
Unfortunately, zinc deficiency is surprisingly common an estimated 2 billion people are deficient worldwide.
On the other hand, too much zinc can also be problematic.
Zinc intake of 50 mg per day or more can result in copper deficiency.
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Dial D For Relaxation
An estimated 1 billion people have vitamin D deficiencies worldwide. Vitamin D helps bone, teeth, and brain development. This begs the question is a deficiency one of the factors for stress? Studies show a relation between vitamin D deficiency and acute stress. Even patients with depression have low vitamin D levels. Getting a dose of the sunshine vitamin could significantly improve psychological well-being.
B Vitamins That Actually Work For Anxiety
- B-Vitamins are often marketed as a natural treatment for anxiety.
- These vitamins should not be confused for medicine. Anxiety medications are more effective.
- Only some B-vitamins may have an anxiolytic effect.
- Be careful about taking any supplements that have not been substantially researched.
- Other methods of reducing anxiety are likely far more effective.
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Best Magnesium Supplements For Stress Relief
There are many forms of magnesium supplements to choose from and the one you pick really does matter.
A good general purpose form is magnesium glycinate.
It has a calming effect and is considered one of the best forms for correcting a magnesium deficiency.
Theres evidence that a relatively new form of magnesium, magnesium l-threonate, could be particularly helpful for anxiety disorders because it more readily enters the brain.
The RDA for magnesium is 320 mg for women and 420 mg for men.
However, many people benefit from higher amounts.
Its fairly easy to determine when youve taken too much magnesium since it will generally cause loose stools.
If you have trouble sleeping, taking magnesium before you go to bed can help you relax and sleep better.
Another way to de-stress with magnesium is by soaking in a hot tub of magnesium sulfate, commonly known as Epsom salts.
Theres evidence that a measurable amount of magnesium is absorbed through the skin this way.
Caution:DO NOT take Epsom salts internally.
Magnesium sulfate is a harsh laxative that can have you running to the bathroom.
There are reports of magnesium sulfate taken internally causing memory loss, vomiting, kidney failure, and cardiac arrest.
Treatment And Practice Implications For Inadequate Vitamin D
Sunshine has been suggested as an approach to maintain healthy vitamin D levels. reported that sun exposure to the arms and legs for five to ten minutes, two or three times per week, may be beneficial for maintaining vitamin D sufficiency. However, because the time of day, season, and latitude influence sunlight absorption and thus, the amount of vitamin D produced, it becomes difficult to make universal recommendations. In addition, because the risk of skin cancer is associated with unprotected sun exposure, it is usually not recommended for treatment of inadequate vitamin D levels.
Nutritional sources of vitamin D are limited. Two forms of vitamin D are found in foods naturally . Certain fatty fish, fish oils, and eggs are some of the richest sources of Vitamin D3, or cholecalciferol without fortification. Vitamin D2, or ergocalciferol, is found in some mushrooms. Vitamin D content of foods is lacking in commonly used databases . The USDA Nutrient Data Laboratory is currently collaborating with experts to update existing information including evaluation of optimal analytical methods . summarizes both naturally-occurring and fortified food sources of vitamin D based on currently available information. It is anticipated that these resources will be expanded in the near future.
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How Else To Get Help For Anxiety
A simple thing you can have at home for anxiety, especially when it affects your sleep, is herbal tea:
- Lemon Balm can help reduce anxiety and promote sleep
- Lavender is useful for restlessness and nervous stomach irritation
- Chamomile may help you feel calm and get to sleep
Some other things you can do to reduce anxiety include:
- Consider talking to a therapist
Sometimes anxiety can be a side effect of medications or a symptom of an underlying medical issue such as hormonal imbalances or neurological conditions.
If you experience a sudden onset of anxiety with no obvious cause it is important to check in with your doctor. Anxiety also often goes hand in hand with depression.
Key Vitamins & Minerals For Anxiety And Stress
Stress consumes excessive key vitamins and minerals. If you dont replace them with the right foods and supplements, anxiety and stress can worsen.
When youre anxious or stressed, you can feel it throughout your body and sense it in your mood.
But not all signs of stress are obvious.
One insidious way anxiety and stress deplete your body and brain is by draining essential vitamins and minerals just when you need them most.
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Supplements For Depression: Take The Next Step
Depression is a widespread problem, but antidepressant medications dont work for many people and are not safe for large segments of the population.
But there are natural supplements that are both safe and effective for depression.
Several are proven to be as effective as prescription antidepressants.
Some supplements have antidepressant properties of their own, while others work by addressing underlying causes of depression such as nutritional deficiency, brain inflammation, or neurotransmitter imbalance.
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Mind Lab Pro is the brain supplement we recommend because, by boosting your brain health, it can help you:
- Improve your mental clarity and focus.
- Boost your memory and your ability to learn.
- Increase your capacity to think critically, solve problems, and make decisions.