A B vitamin supplement can help ease stress and boost energy levels. Studies show that taking a multivitamin containing high levels of B vitamins for 90 days reduces feelings of stress and mental fatigue.
The eight members of the B family are thiamine, riboflavin, niacin (nicotinic acid), biotin, pantothenic acid, pyridoxine, folic acid, and vitamin B12. Each has a distinct function, like helping to maintain a healthy nervous system.
Helps to Regulate Mood
The B vitamins are water-soluble in animal products, nuts, and vegetables. These two elements collaborate within the body essential for many functions, including producing mood-enhancing neurotransmitters.
Stress zaps our mood, and the adrenal glands make stress hormones like cortisol and adrenaline. One of the stress B-complex vitamin benefits is that it helps support adrenal function to avert stress and anxiety. Vitamin B6 makes calming neurotransmitters like GABA and serotonin. Folic acid, another B vitamin, helps reduce homocysteine levels in the blood, a marker linked with depression and other mental health disorders.
Numerous studies have examined the effects of B vitamin supplementation on mood. Using various measures, most studies (n=958) found that B vitamin supplementation significantly decreased subjective stress levels in healthy and at-risk populations. However, the benefits of depressive symptoms and anxiety were unclear due to limited evidence.
Helps to Boost Energy
There are eight different B vitamins, and they all have a variety of functions — from converting food into energy to supporting nervous system health. However, the role of certain B vitamins is especially important for stress relief.
B vitamins help convert glucose into energy for the cells to use and also assist in the breakdown of protein, forming blood, and cellular DNA/RNA synthesis. They are commonly found in meat, eggs, fish, whole grains, legumes, and leafy vegetables. Many people may need a vitamin B complex supplement if their diet lacks these foods or if they have specific conditions requiring additional support.
Vitamin B-complex supplements are typically water-soluble and can’t be overdosed on, as your body will eliminate excess. To avoid taking too much, it’s important to follow the instructions provided in the package. The dosage should not be higher than the recommended daily allowance for adults. Also, choosing a supplement that contains high-quality ingredients and is free of added fillers is important. These can reduce the absorption of the vitamins and decrease their effectiveness.
Helps to Fight Fatigue
B vitamins are essential for fighting fatigue if you feel drained at work. Vitamins B1 and B6 help keep energy levels up, while Vitamins B3 and niacin prevent anxiety and depression.
Getting enough of these nutrients through whole foods is ideal. You can find Vitamin B1 in wheat germ, meat, and fish; Vitamin B2 in beans, nuts, and green veggies; Vitamin B3 in dairy products, eggs, and vegetables; and Vitamin B12 in folic acid, fortified breakfast cereals, mushrooms, and yeast extract.
While energy drinks claim to contain vitamins B6, B12, and folic acid, the real boost comes from caffeine (in some cases, as much as 242 milligrams per can). It’s important to take B vitamins under the supervision of a physician so you’re not overdoing it. If you take that action, there may be unforeseen outcomes.
Helps to Reduce Anxiety
While many people, particularly in the natural health community, believe that B vitamins are powerful anxiety supplements, there isn’t enough proof to support this claim. Taking vitamins and minerals not needed by the body will not make you feel any better, as your digestive system will remove them. One example is Vitamin B and other water-soluble vitamins removed from the body through urine.
However, some research studies show that consuming B-Vitamins can reduce stress levels. In one study, participants who received a high dose of Vitamin B complex supplements for 90 days reported lower work stress and less confusion.
Additionally, niacin has been linked to increased serotonin levels, which helps regulate mood. Pantothenic acid, another important B-Vitamin, plays a key role in creating acetylcholine neurotransmitters and breaking fatty acids. These are all essential roles for healthy nervous system functioning.
Helps to Boost Immunity
B vitamins have a significant role in regulating stress hormones and maintaining healthy blood cells. They are also essential for the normal functioning of the nervous system. If you lack one or more B vitamins, you may experience tiredness, confusion, and feeling overwhelmed.
You can get your B vitamins through a balanced diet. However, suppose you are at risk for a B vitamin deficiency because of your health conditions or lifestyle (such as HIV or alcohol use disorder). You may benefit from a B-complex supplement if you have trouble absorbing B vitamins through your food, such as those with Crohn’s disease or pregnant women.
The eight water-soluble B vitamins are thiamine, riboflavin, niacin, pantothenic acid, pyridoxine, biotin, folate, and cobalamin. They are found naturally in many foods, including meat, leafy green vegetables, dairy, whole or fortified grains, and fruits. A B-complex supplement typically delivers all eight of these vital nutrients. As they are water-soluble, they cannot be stored in the body, so it is important to consume them daily to stay hydrated.
