B
vitamins
• Riboflavin (B2):
Riboflavin boosts antioxidant activity and energy synthesis.
•
Niacin (B3): Niacin promotes healthy brain function and aids in
energy production.
• Pantothenic acid (B5): Pantothenic acid
supports healthy adrenal function and aids in the body's conversion
of food into energy.
• Pyridoxine (B6): Vitamin B6 aids in
the growth and operation of the brain as well as the synthesis of
neurotransmitters that control mood.
• Biotin (B7): Biotin
helps produce energy and maintains healthy skin, hair, and nails.
• Folate (B9): Folate supports the growth and maintenance of
healthy cells, particularly those in the brain.
• Cobalamin
(B12): B12 is necessary for the synthesis of dopamine and serotonin,
two neurotransmitters that are crucial for controlling mood and
emotions, as well as red blood cell development.
• A groundbreaking study, published in the Journal of Human
Psychopharmacology: Clinical and Experimental, reveals that B-complex
supplements are effective at reducing stress.[2] After taking B
complex supplements for a period of 90 days, the participants
reported experiencing significantly lower job-related stress.
Additionally, they noted improvements in mood and a reduction in
confusion.
In a scientific experiment conducted in
2011 using a 3-blind control group, 60 healthy patients were divided
into three groups. One group received vitamin B complex vitamins,
another received slow-release vitamin B, and the last group was given
a placebo. After a 90-day period, there was no statistically
significant difference between the two groups receiving B vitamins
and the control group receiving a placebo. However, when compared to
the control group, the B vitamin groups showed a significant
reduction in stress levels and a simultaneous decrease in anxiety
(confusion) and depressive symptoms.
Particularly
the B vitamins support a healthy brain and have an immediate impact
on your mood. The creation of energy, DNA/RNA synthesis and repair,
the manufacture of neurochemicals and signalling molecules, as well
as other components of the brain, are all impacted by B vitamins. For
psychological and neurological functioning, it is important to
maintain optimum amounts of vitamin B.[1]
The
8 Essential B Vitamins You Need To Know
What
is the B complex exactly? For those who are unaware, B complex is
made up of the eight water-soluble B vitamins listed below:
• Thiamin (B1): Thiamin supports proper neuron function and aids in the conversion of food into energy.
• Riboflavin (B2): Riboflavin boosts antioxidant activity and energy synthesis.
• Niacin (B3): Niacin promotes healthy brain function and aids in energy production.
• Pantothenic acid (B5): Pantothenic acid supports healthy adrenal function and aids in the body's conversion of food into energy.
• Pyridoxine (B6): Vitamin B6 aids in the growth and operation of the brain as well as the synthesis of neurotransmitters that control mood.
• Biotin (B7): Biotin helps produce energy and maintains healthy skin, hair, and nails.
• Folate (B9): Folate supports the growth and maintenance of healthy cells, particularly those in the brain.
• Cobalamin (B12): B12 is necessary for the synthesis of dopamine and serotonin, two neurotransmitters that are crucial for controlling mood and emotions, as well as red blood cell development.
Vitamin
B foods
B
vitamins are a group of water-soluble vitamins that play crucial
roles in various bodily processes. They are present in numerous
natural, unprocessed foods and can also be obtained in the form of
dietary supplements.
The
following foods are rich in B vitamins:[1]
B1 Cereals
(esp. whole grain), brown rice, green vegetables, potatoes, pasta,
liver, pork, eggs
B2 Dairy
products, leafy vegetables, legumes, liver, kidneys, yeast, mushrooms
B3 Meat,
fish, whole grain cereal, legumes, mushrooms, nuts
B5 Meat,
whole grain cereals, broccoli
B6 Meat,
fish, legumes, nuts, bananas, potatoes
B7 Eggs,
liver, pork, leafy vegetables
B9 Leafy
vegetables, legumes, citrus fruits
B12 Meat,
fish and other animal products
Vitamin
B Complex benefits for mental health
Let's
get to the main question you're interested in: can B vitamins help
with anxiety and depression? Science says that the answer is indeed.
Here are a few research that show how B-complex vitamins might reduce
anxiety and depression symptoms:
• In
2015, a double-blind, controlled clinical trial investigated the
effectiveness of multivitamins [4]. The study involved 58 healthy
participants in both a control group and an intervention group. After
4 weeks, the intervention group received multivitamins enriched with
various B vitamins. The levels of vitamin B in their blood
significantly increased, and the inflammatory marker homocysteine
noticeably decreased. Subsequent research also found that the
intervention group reported improved mood and fewer symptoms of
depression.
• In
a 2000 clinical trial featuring a double-blind control group [5], a
total of 80 healthy participants were split into an intervention
group and a control group. The intervention group received a daily
regimen of vitamin B-based multivitamins. After 28 days, the
intervention group experienced a notable reduction in anxiety
symptoms.
• A
2004 research [6] examined 140 people, 18 of whom (13%) reported
depressive symptoms. The study revealed that P5P blood levels are
linked to depression by showing that the lower the active B6 (P5P)
concentration in the blood, the more sad symptoms are present.
• In
a 2015 Canadian study involving 170 participants over a span of 3
years [7], it was found that individuals with the highest levels of
B6 had a 43% lower risk of experiencing depression. Although this
study was observational in nature, it took into account additional
factors and the overall health status of the subjects in the risk
analysis.
• A
recent meta-analysis involving over 7,000 individuals examined the
connection between B vitamins and mental health [8]. The research
indicated that higher vitamin B intake was associated with a lower
prevalence of stress, sadness, and anxiety. Moreover, lower levels
of vitamin B6 were linked to a greater likelihood of experiencing
stress. Adequate intake of vitamins B1, B3, and B5 was also
associated with reduced anxiety. Furthermore, meeting the
recommended intake of folic acid was linked to a reduction in
depression.
• A
2017 systematic study revealed how different micronutrients affect
women's stress levels. Older women who take pyridoxine alone
experience less anxiety. Magnesium and vitamin B6 may also lessen
premenstrual anxiety, in addition to vitamin C for lowering
stress-induced anxiety. Another comparable study verified[9] that
magnesium and vitamin B6 were superior to magnesium alone in lowering
stress.
You can see that B-complex Stress Relief Complex
is more than simply a catchy name for a product. Scientific evidence
is available to back up this health claim from a large number of
research and clinical trials.
The
role of vitamin b complex in relieving anxiety and depression
1,
There is a negative correlation between your body's
homocysteine levels and B vitamins.
Homocysteine
is an amino acid that can accumulate in significant quantities when
you consume a diet high in meat. Research has shown that individuals
suffering from depression and having a deficiency in B vitamins tend
to have higher homocysteine levels. [10-a] [11]This connection
between B vitamins and homocysteine arises from the fact that
vitamins B6, B9, and B12 play a crucial role in converting
homocysteine into the essential amino acids methionine, cysteine, and
S-adenosine methionine (SAM), which are vital for neurological
functions. When these conversions don't occur as they should, it can
lead to depressive symptoms.[12][13] Therefore, ensuring your body
receives an adequate supply of these essential B vitamins can help
regulate homocysteine levels, ultimately leading to an improvement in
your mood.
Another
possible mechanism for the link between homocysteine and anxiety is
that dysregulation of homocysteine-related methylation is associated
with oxidative stress in the brain. A recent animal study [14]showed
that excessive consumption of methionine led to elevated homocysteine
levels, leading to increased anxiety-related behaviors in rats. The
anxiety-inducing effects in these mice may be due to oxidative stress
in the brain.
2,
Vitamin B participates in the synthesis of nerve cells and promotes
nerve cells growth
B
vitamins can provide cell energy, synthesize myelin and
neurotransmitters in nerve cells, and have the functions of
antioxidant protection and nerve protection. [1][15] The neurotropic
B vitamins thiamine (B1), pyridoxine (B6), and cobalamin (B12) are
key players, maintaining neuronal vitality in different ways. Vitamin
B1 serves as a cofactor for glucose metabolism, providing energy to
indirectly support the synthesis of nucleic acids, neurotransmitters,
myelin, etc. Additionally, it is thought to aid in antioxidant
mechanisms. [16][17] Vitamin B6 is mainly involved in
neuroprotection, [21][22] The main function of vitamin B12 is to
promote the synthesis of myelin, thereby promoting the regeneration
of peripheral nerves. [18][19][20]
3,
Vitamin B complex helps restore dopamine and serotonin levels.
Stress
impairs the body's capacity to create dopamine, the brain
neurotransmitter associated with pleasure. Serotonin, frequently
referred to as the "happy chemical" that controls mood, is
also impacted by stress. Together, these molecular alterations help
to explain why feeling stressed makes you more likely to experience
unpleasant emotions like sorrow and rage.
Vitamins
B2 and B6 have been shown in a 2018 rat model research[23] to help
restore dopamine levels and lower oxidative stress. Most
significantly, pyridoxine aids[24][25] in the synthesis of red blood
cells, dopamine, serotonin, and gamma-aminobutyric acid (also known
as GABA, a relaxing brain chemical).
Last
but not least, another B vitamin promoted for its ability to reduce
stress is folic acid. Serotonin, adrenaline, and dopamine are all
produced by vitamin B9.[26] This antioxidant is frequently deficient
in depressive disorders.[27]
4,Vitamin
B complex helps improve adrenal gland function
The
adrenal glands, which control stress-related chemicals including
cortisol and adrenaline, can suffer damage from both emotional and
physical stress. Fortunately, research suggests that taking
additional B vitamins, particularly B1, B6, and B12, may improve
adrenal function and increase the stress response.[28]
B-Complex
Stress Support Works Better Overall
It
has been widely accepted in the scientific literature that certain B
vitamins have a positive effect on mental health. However, it has
been suggested that selecting specific vitamins may not be the most
effective approach.
Instead,
it is recommended to incorporate all eight B vitamins[10] into one's
diet. This is due to the fact that they all work together to reduce
stress levels through various biological processes. Additionally, a
meta-analysis conducted in 2013 further supported this conclusion.
Furthermore, research has shown that supplementing multivitamins with
higher doses of B vitamins is more effective in reducing stress and
improving mental health in healthy individuals.
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