B Vitamins and Stress: How These Essential Nutrients Can Help You Find Balance

B Vitamins and Stress: How These Essential Nutrients Can Help You Find Balance

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.

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