What Does B Complex Do
Stress uses up B Vitamins. One of the benefits of B Complex vitamins is people often report they get a midafternoon lift when they take it with lunch. Some people report they use B Complex for anxiety and it calms them down others say taking B Vitamins gives them their energy back.
Without enough niacin, your brain will convert tryptophan into niacin instead of 5-HTP. If you dont have enough vitamin B6, your brain wont be able to effectively convert 5-HTP into serotonin.
A lot of people have taken a Vitamin B12 supplement and found quick relief from their depression, but it is best to take all of the B Vitamins together.
B Vitamins And Depression: What Makes The B Vitamins So Important For Mood
Biochemically, there are two crucial jobs for the B vitamins that impact mood:
As you can see, B vitamins not only help to make energy, but to protect brain cells from the impact of making energy. The perfect combo! Likewise, B vitamins serve as essential partners in the production of the neurotransmitters serotonin, dopamine, and norepinephrine. Many people with depression feel better when these neurotransmitters are boosted or when they become better balanced with one another. The B vitamins are important in making that boost or balance possible.
Why Does Vitamin D Get Low
What causes a vitamin D deficiency? A deficiency in vitamin D can result from inadequate exposure to sunlight, inefficient production in the skin, not enough vitamin D in your diet, and health conditions that can affect it including, gastrointestinal disorders, renal diseases, and liver diseases.
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Activate Dosage And Use*
The recommended starting dose for Activate is 1 capsule daily in the morning. In the winter months, under periods of intense stress, or when energy remains sluggish, it can be increased up to 2 or 3 capsules daily. It may be taken with or without food, but in general there are fewer side effects if taken with a meal. It may affect sleep, so avoid taking it too close to bedtime.
Benefits Of Activated B
Supplementing with a high-quality, moderate dose, activated B-complex vitamin can be one of the simplest, safest, and surprisingly helpful things to start with for almost anyone dealing with depression. Of course, there are exceptions, which Ill note below and you should always check with your doctor before beginning any new vitamin or supplement.
In my practice, there are three main conditions that prompt me to add a B-complex, like Resilient Remedies’ Activate:
- Anyone whose depression started early in life and/or has a strong family history of depression.
- Whenever energy, motivation, and focus are a struggle. This is common in most people with winter depression, for example.
- During times of unusually severe or prolonged stress.
I also consider adding it when antidepressant medications are insufficiently effective, or when the medication dose has to be kept low due to side effects. I find that an activated b-complex can boost the effectiveness of the medications.
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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.
Can I Overdose On Vitamin Bwarning Must Read:
The B family are soluble in water and that means that high amounts will not build up in our bodies but we will simply get rid of them when we go to the bathroom. That said large doses of certain B vitamins can cause problems. This is why you should ALWAYS follow the directions on the vitamin B supplement you order. If you do so then there are no risks at all.
If you where to take too much you would probably get some of the following symptoms:
- Skin flushing
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What Is Vitamin B
There are 13 essential vitamins the human body needs to function properly, 8 of which fall under the B-group category. Vitamin B is good for energy, metabolization, and stress. While each of the 8 has a specific function within the body, the overall functions are collaborative.
- Vitamin B1 helps regulates the bodys blood sugar levels. Depending on the individual, spikes or drops in blood sugar can lead to mental fog and anxiety.
- Vitamin B2 helps regulate the bodys processing of carbohydrates. Carbohydrates directly affect mood and energy.
- Vitamin B3 helps regulate the bodys serotonin levels. Serotonin directly affects mental stability and mood.
- Vitamin B5 helps regulate the bodys adrenal glands. Cortisol is the stress hormone regulated by the adrenal glands.
- Vitamin B6 helps regulate the bodys serotonin and norepinephrine levels. Both directly affect mental stability, mood, and the ability to cope with stress. Vitamin B6 also regulates the bodys magnesium levels, which is important for women with PMS.
- Vitamin B7 also helps regulate the bodys processing of carbohydrates.
- Vitamin B9 helps regulate the bodys folic acid levels. Deficiencies in vitamin B9 levels have been found in patients with depression. Folic acid is a natural antidepressant.
- Vitamin B12 also helps regulate the bodys folic acid levels. Vitamin B12 also promotes a healthy nervous system. The nervous system controls the adrenal glands, which in turn controls the bodys cortisol levels.
Best Vitamins For Depression
B vitamins play an important role in helping the brain produce adequate levels of the chemicals required to manage mood and other functions, according to the Mayo Clinic. If someone has low levels of B-vitamins and in particular B-12, they may be more likely to experience symptoms of depression. B-vitamin deficiencies are often seen in people who have depression.
Even without a specific disorder, it can become increasingly difficult for a persons body to absorb enough vitamin B-12 as they age. Depression can often include symptoms of fatigue, and B-vitamins can help combat that. B-12, in particular, is known for being important to reduce fatigue.
Some of the foods that contain high levels of B-12 include fish, lean meats, eggs, poultry and milk. Certain breakfast cereals may be fortified with B-12 as well. B-12 supplementation can help if someone is a vegan or vegetarian or may not be getting enough of the vitamin for any reason.
Other B vitamins for depression, or vitamins that play a role in brain health include:
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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.
Cant I Just Buy A Good Vitamin B12 Supplement Then Why Buy A Complex
Sure you can and it might even work very well but heres the deal
even though the B1,B2,B3,B5,B7 and B9s do not have as strong role in the anxiety reducing mechanism as B12 and B6 they are indeed important for getting the optimal anxiety reducing effects.
This is because they work synergistically so without them the B6 and B12 would not be able to reduce anxiety as well as they do. Thats why I strongly recommend taking a full B complex supplement instead of buying only B12 and B6
..in addition to this the whole vitamin B family are, of course, also involved in hundreds of processes in our bodies that have nothing to do with stress, anxiety and depression but are otherwise crucial to our health.
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The Effect Of Methylated Vitamin B Complex On Depression
|The safety and scientific validity of this study is the responsibility of the study sponsor and investigators. Listing a study does not mean it has been evaluated by the U.S. Federal Government. Read our disclaimer for details.|
|First Posted : August 24, 2012Last Update Posted : August 6, 2014|
- Study Details
The proposed study is a 60-day, randomized, double-blind, placebo-controlled trial to evaluate the efficacy of a methylated vitamin B complex nutritional supplement for improving depressive and anxiety symptoms according to the Beck Depression and Anxiety Inventories, respectively, in 60 patients diagnosed with major depression or other forms of depressive disorders and an elevated level of homocysteine at baseline. Secondary outcomes will include anthropometrics for body composition, blood pressure and pulse, level of physical activity, dietary intake, and quality of life. Participants will be assessed at baseline and 30 and 60 days. The study will consist of two treatment arms: vitamin B complex nutritional supplement and placebo.
The information obtained in this study will help in determining the efficacy of using nutritional supplements for improving the outcomes of people with depression.
The following measures will be assessed:
People Taking Certain Medications
Commonly prescribed medications can lead to a deficiency in B vitamins.
For example, proton pump inhibitors, which are medications that lower stomach acid, can decrease the absorption of B12, while metformin, a popular diabetes drug, can decrease levels of both B12 and folate (
Pregnancy, medical conditions, surgeries, genetic mutations, medications, dietary restriction and age can all affect how your body absorbs and uses B vitamins.
While certain conditions make it necessary for some people to supplement with B-complex vitamins, research has shown that taking a B-complex supplement may be helpful even for people who dont have an increased need for these nutrients.
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Deficiencies Used To Recognize Psychiatric Disorders
For the other B vitamins, the researchers did not elaborate studies on how supplementation may improve depression symptoms. However, the pooled studies showed clear evidence between deficiencies in B vitamins and depression.
In particular, vitamins B1, B3, B6, B9, and B12 are essential for neuronal function and deficiencies have been linked to depression, they wrote.
For example, with B12 , a deficiency of it is quite often noted in patients presenting with depression and higher levels of B12 correlates with improved treatment outcomes, they argued. However, although there is a clear link between depression and vitamin B12, more studies are necessary to establish the direct effects of vitamin B12 in depression.
They also found evidence of B vitamins playing a role in regulating immune responses and, in patients with depression, pro-inflammatory responses, hence, there is an inter-linked relationship between vitamin B, the immune system, inflammation and depression.
Published online ahead of print,
The effects of vitamin B on the immune/cytokine network and theirinvolvement in depression
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Reward Yourself: Increase Dopamine
Dopamine can improve motivation and the experience of pleasure and enhance microcirculation in parts of the brain. Read more.
Folate: Fact Sheet for Health Professionals, June 2020.
Benton, D., Griffiths, R., & Haller, J. . Thiamine supplementation mood and cognitive functioning. Psychopharmacology, 129, 6671. https://doi.org/10.1007/s0021300501639528.
G. Douaud, et al., Preventing Alzheimers disease-related gray matter atrophy by B-vitamin treatment,Proceedings of the National Academy of Sciences, 110, no. 23 : 9523-9528.
J. Walker, et al., Oral folic acid and vitamin B-12 supplementation to prevent cognitive decline in community-dwelling older adults with depressive symptoms–the Beyond Ageing Project: a randomized controlled trial, American Journal of Clinical Nutrition, 95, no. 1 : 194-203.
Godfrey P, Toone B, Carney M, et al., Enhancement of recovery from psychiatric illness by methylfolate,Lancet, 1990 336: 392-395.
Bell I., Edman J, Morrow F, et al., B complex vitamin patterns in geriatric and young adult inpatients with major depression.J Am Ger So. 1991 39:252-257.
Penninx BW, Guralnik JM, et al. Vitamin B12 Deficiency and Depression in Physically Disabled Older Women: Epidemiologic Evidence from the Womens Health and Aging Study, Am J Psychiatry. 2000 157 : 715-721.
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Minerals: Calcium And Magnesium
Calcium and magnesium are two important minerals that help muscles relax. Most adults are not consuming enough of either, with adult men being the most deficient, which is why we knew we needed to include it in our supplement.
Calcium is an important mineral that keeps bones strong and helps reduce anxiety and irritability. It is necessary for proper muscle function, helping with relaxation. Additionally, during times of stress, our bodies excrete calcium as it is used up in the stress response. Therefore, it is important to get enough calcium during that time, to help replace what has been lost.
Magnesium has frequently been referred to as the relaxation mineral. Without magnesium, our muscles would remain tense and never be able to relax. Serotonin, which helps balance our mood, requires magnesium for production, so a deficiency can result in depression and unbalanced emotions.
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:
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Herbal And Antioxidant Blend
Lastly, our stress support supplement contains a blend of herbs and nutrients that have been found to help reduce stress right away: PABA, Hops, Chamomile, Valerian Root, and Passion Flower. A deficiency in PABA, an antioxidant found in folic acid, can result in depression and irritability. Hops, Chamomile, Valerian Root, and Passion Flower have all been used for centuries to help reduce anxiety and to promote relaxation and to improve sleep. Our particular blend was designed to manage anxiety and help with immediate relaxation, reducing the overall impact of stress on your health and life.
Other Natural Vitamins For Depression
Along with the vitamins and supplements listed above, other natural vitamins for depression may include:
- Omega-3 fatty acids. Omega-3 fatty acids are essential for the function and health of the brain. Natural sources of Omega-3s include certain fatty fish such as salmon, as well as seeds and nuts.
- Magnesium. According to the Nutrition Reviews journal, nearly half of all adults in the U.S. experience some level of magnesium deficiency. This deficiency can cause sleep problems like insomnia, constipation and muscle tension. It can also cause symptoms of depression and other mood disorders because magnesium is important for the production of feel-good hormones in the brain.
- Vitamin C. Supplementing with vitamin C can help improve both mood and cognitive function. Studies have also indicated vitamin C may help reduce symptoms of anxiety as well as depression.
While depression is a serious medical condition, it is fortunately treatable. Vitamins for depression shouldnt be used as a replacement for medical treatment, but they can be used in conjunction with professional treatment to improve its effectiveness. Nutrition often plays a critical role not only in physical but also mental health.
Sinrich, Jenn. 10 Vitamins for Depression That Could Boost Your Mood. Readers Digest. Accessed January 3, 2019.
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