Feeling overwhelmed, moody, and want to hide from your to-do list?
It may be time for a boost of B vitamins! As essential nutrition, B vitamins play a pivotal role in our mental and emotional health. Not only are B vitamins important to a healthy nervous system, but they play a role in energy production, cognitive function, and mood support.
Do you get enough B vitamins from food?
Probably not. Certain foods, such as beef liver, green vegetables, beans, organ meats, poultry, and eggs, contain B vitamins — but how often do you eat these foods?
Plus, physical and mental stress quickly deplete your body of essential B vitamins. During times of stress, you may want to supplement with B vitamins to help support your emotional and cognitive health.
Top factors that decrease B vitamin levels in your body include:
- Stress
- Caffeine
- Medications
- Alcohol consumption
- Refined sugars
- Fast food diet
- Medical conditions
Which B vitamins help with stress and mood?
All “eight” essential B vitamins can help stress and a low mood by supporting your nervous system and energy production. Here are four essential B vitamins that are especially imperative to a healthy mood and cognitive function during times of stress.
Vitamin B3 (Niacin) - A niacin deficiency can lead to cognitive dysfunction, irritability, and emotional imbalances. Restoring niacin levels can have a beneficial effect on mood and a healthy state of mind.
Vitamin B5 (Pantothenic Acid) - Vitamin B5 is considered an anti-stress vitamin that can boost energy and elevate a low mood. It supports adrenal function and converts food into energy to help fight off fatigue.
Vitamin B6 (Pyridoxine) - Vitamin B6 is essential to healthy brain function and helps neurotransmitters communicate with each other. It also helps control homocysteine levels. Researchers have seen that vitamin B6 deficiency plays a role in the serotonin pathway that helps support emotional wellbeing.
Vitamin B12 (cobalamin) - Individuals with low levels of vitamin B12 often have less emotional wellbeing. This has been seen in several studies, including a study that measured B12 levels in subjects who experience cognitive deficiencies and mood imbalances.
Fortify your overall wellbeing with a B-complex
Taking a B-complex vitamin supplement is a simple way to get your essential B vitamins in a single dose. Complex B vitamin supplements should have all eight essential B vitamins:
- B1 (Thiamine)
- B2 (Riboflavin)
- B3 (Niacin)
- B5 (Pantothenic Acid)
- B6 (Pyridoxine)
- B7 (Biotin)
- B9 (Folate)
- B12 (Cobalamin)
Don’t underestimate what these vitamins can do for you. Essential B vitamins, along with healthy, balanced food choices, can help build the foundation you need to conquer any stress-filled days.