Mental Health and Nutrition: Stress and B Vitamins.

Is everyday life making you feel stressed? Vitamin B may be beneficial for ongoing stress. If you are always busy rushing from A to B, and have a little too much on your plate, then read on.

First, a POP QUIZ:

Why are B vitamins so important in the human body?

1. they are involved in glucose metabolism, which is important for the fight/flight response
2. they are involved in making of neurotransmitters
3. they aid in the reduction of stress
4. they can reduce inflammation in the body
5. all of the above

If you said NUMBER 5, good job! B Vitamins are involved in all these processes in our bodies!

We have all felt stressed at work, right? In most of developed countries, there has been a rise in the number of stress-related work cover claims in the last couple of years, and more people needing to take time off work to cope with stress.

Getting into the office early and staying late can also lead to poor food choices. Most of us are familiar with that urge to reach for the pastry rather than nuts or fruit to get through a particularly heavy afternoon slump. This can make stress even worse, as the body has a lower capacity to deal with stress if we have a poor diet.

It’s not just those with office jobs that are feeling stress. Balancing all the demands of modern life can be hectic – rushing kids from A to B, supporting older family members and maintaining a social life can sometimes leave us feeling drained.

How is vitamin B related to stress?

There are eight different?B vitamins, all of which your body needs for general wellbeing. Each one has its own name, like folate (vitamin B9) and thiamine (vitamin B1).

Each B vitamin serves a specific function in the body, from supporting blood production to promoting DNA repair.

Vitamins B1, B2, B3, B6 and B12 help to maintain a healthy nervous system. This is partly where stress relief comes in - a strong nervous system is essential to being able to effectively fight the symptoms of stress.

Certain B group vitamins are required for energy production, which is needed to support the bodily systems that respond to stress.

Can vitamin B help with stress relief?

Studies suggest there is a link between vitamin B and stress levels. In one study, 215 healthy males who took a B complex (a supplement containing a combination of the B vitamins) for 33 days. Participants reported significant improvements in self-perceived stress, general health and vigour.

In another trial, 60 participants took either a B complex or a placebo for three months. The group that took the B complex reported significantly lower personal strain and a reduction in confusion and dejected mood than the placebo group.?

Other studies suggest additional benefits that can be gained from vitamin supplementation. One found that B complex supplements are a good approach to preserving brain health in the absence of an optimal diet. Others point to links between vitamin supplementation, including B vitamins, and a healthy mood.

Source: https://www.blackmores.com.au/energy/vitamin-b/vitamin-b-for-stress

Recommended Dosage

Each B vitamin has a specific recommended daily amount that varies depending on gender, age and other variables like pregnancy.

For women and men, the recommended daily intake (RDI) for B vitamins are as follows:

How can you get enough vitamin B?

Luckily, most people get the recommended amounts of these vitamins through diet alone since they are found in a wide variety of foods. Good sources include wholegrain cereals, meat, poultry, eggs, nuts, fish, milk, legumes and fresh vegetables.??However, factors like age, pregnancy, dietary choices, medical conditions, genetics, medication and alcohol use increase the body’s demand for B vitamins.

Attention, if you are following a Vegan or Vegetarian diet, you could be at risk of developing a B12 deficiency if they don’t get enough of this vitamin through fortified foods or supplements. Hence, a daily B-complex vitamin can help ensure that people who choose to follow diets that eliminate animal products are getting enough of these important nutrients.

If you want to read more about other important supplements and the ones I take on a daily basis, click here!