Can B vitamins really help relieve stress?
Stress and B Vitamins
Trying to manage daily stressors including work-life balance, maintaining healthy social connections, eating properly, getting enough sleep, and maintaining physical health can be overwhelming. During these times of stress, our bodies are impacted on multiple levels.
Prolonged periods of stress can lead to inflammation in the body, reduced immune function, and nutrient depletion. We quickly deplete our stores of essential vitamins and minerals when under constant stress.
Most of us know that magnesium can become depleted, but did you know that key B vitamins can too?
Why B?
The B’s typically do not get as much attention as A, C, and D, but they are essential! Some B vitamins can be synthesized in the gut, but because they are water-soluble and not retained in large quantities in the body, a deficiency in one or more is common. This is especially true during times of stress, malnutrition, nutrient depletion, or antibiotic use.
Because the B’s work on thousands of biochemical processes, deficiency symptoms can vary greatly. Common signs of a deficiency in one or more B vitamins include fatigue, insomnia, loss of appetite, irritability, and nervousness – all symptoms that may be present during times of stress!
Let’s look at each of the B vitamins to demonstrate their individual importance:
Vitamin B1 (Thiamine)
It converts carbohydrates into energy and supports the heart and nervous system. A healthy nervous system equates to a healthy stress response!
Vitamin B2 (Riboflavin)
It supports healthy vision, energy, and red blood cell production.
Vitamin B3 (Niacinamide)
It supports nerve function and skin health.
Vitamin B5 (Pantothenic Acid)
The anti-stress vitamin, it helps support the production of cortisol and other stress hormones.
It helps break down hormones in the liver and maintain healthy skin, which can, in turn, help to reduce acne, sugar cravings, and mood swings.
It is associated with healthy hair, skin, and nails.
It supports DNA and red blood cell production.
It helps maintain energy and supports concentration.
They are not B vitamins but behave like them! Choline helps convert homocysteine into methionine. An abundance of homocysteine can negatively impact the heart. It is also critical in making acetylcholine, a key neurotransmitter in the brain. Inositol, sometimes referred to as B8, works with choline to maintain healthy cell membranes. Furthermore, it helps promote healthy blood sugar and mood balance.
When choosing a B complex, there are many options! Below is a summary of the options available from Health First.
Health First Active B Vitamins Supreme
Two capsules provide adults with the recommended daily intake of each of the B vitamins. It contains all active forms of each of the key B vitamins, plus choline. The addition of inositol makes this a perfect product for those wanting a highly bioavailable B complex that will best support you during times of stress.
Health First B100 Supreme Complex
An introductory B complex containing 100 mg of most of the key B vitamins, plus 1,000 mcg of folate, 100 mcg of methyl B12, and 400 mcg of biotin. The addition of maca helps to further support stress and energy.
The most famous of the B vitamins that is found primarily in animal sources. For vegans and vegetarians, it may be necessary to recommend a B12 supplement along with a B complex. The lozenge format of these tablets helps to ensure proper absorption.