Experiencing big changes in your life or simply not knowing what to cook for dinner can all cause some form of stress in our everyday lives. And if you’re one of the 60% of Americans who report feeling stressed daily, then it’s likely that you’re familiar with the common advice on how to manage stress such as deep breathing, exercise, and a good night’s sleep [1]. But, have you heard of the connection between B vitamins and stress and how vitamin B complex might help with stress relief?
There are eight B vitamins in total, the most well-known likely being vitamin B6, vitamin B9 (Folate), and vitamin B12. All eight play a crucial role in maintaining overall good health, this includes our energy levels and brain function. While further research is needed, B vitamins do help in producing brain chemicals that can affect our mood [2], and symptoms of a severe B vitamin deficiency can include difficulty thinking, depression, and fatigue.
Related article: Five Signs of Stress: How Stress Affects Your Body
What vitamins help with stress?
A quick Google of what vitamins help with stress will result in pages of B vitamin supplementation along with lists of the benefits of getting the right amount of B vitamins. And of course, there’s a reason for this - vitamin B12 and other B vitamins can have a profound effect on our brain chemicals, with Mayo Clinic noting that low levels are sometimes linked to depression. However, there is more research needed on this [3].
It’s important to note that while B vitamins are connected to brain function and energy, which can affect stress levels, they are just some of the many vitamins associated with supporting a healthy cognitive system. In fact, one study found that a supplement that contained a range of vitamins helped decrease anxiety in young adults [4], these vitamins included:
- B vitamins
- Vitamin C
- Calcium
- Magnesium
- Zinc
Don’t underestimate the importance of a healthy balanced diet packed with the essential nutrients we need to support our bodies and brain function! If you don’t think you’re getting the right amount of nutrients in your diet, you can check your levels from home with LetsGetChecked.
Related article: 5 Foods High In Vitamin B12
How do B vitamins help with stress?
All eight B vitamins play an important role in maintaining our overall health and wellbeing; from releasing energy to supporting cell health. In particular, vitamin B12, vitamin B6, and folate have a direct impact on chemicals in the brain that affect our moods and as a result, our mental health.
These are just some of the ways each affects stress levels:
- Vitamin B12 is important in the function and development of brain and nerve cells and is critical for healthy neurological function.
- Vitamin B6 helps the body create neurotransmitters including serotonin and dopamine - both crucial brain chemicals for regulating mood.
- Folate supports healthy cell growth as well as serotonin regulation.
How much B vitamins do I need?
As there are a number of different types of B vitamins, the amount needed varies depending on the type, as well as your age and sex. These recommended daily allowances (RDA) are based on the RDA for adults and you should be able to get all the B vitamins you need through a balanced diet alone.
- Vitamin B1 (Thiamine): 1.2mg per day for men, 1.1mg for women
- Vitamin B2 (Riboflavin): 1.3mg per day for men, 1.1mg for women
- Vitamin B3 (Niacin): 16mg per day for men, 14mg for women
- Vitamin B5 (Pantothenic acid): 5mg per day for men and women
- Vitamin B6 (Pyridoxine): 1.3mg per day for men and women
- Vitamin B9 (Folate): 400mg per day for men and women
- Vitamin B12: 2.4mg per day for men and women
Remember, your recommended daily allowance can differ based on a number of factors, this includes specific dietary needs, medical conditions, and whether or not you are pregnant or looking to start a family. If you suspect that you’re not getting enough vitamin B in your diet, it’s important to speak with your doctor before taking vitamin supplementation.
You can check your vitamin levels from home with LetsGetChecked.
Related article: Do You Have Vitamin B12 Deficiency?
If feelings of stress are affecting your everyday life, it’s important to take steps towards managing your stress levels - this can include setting aside time for hobbies or spending time with family. If the symptoms of stress continue to leave you feeling overwhelmed, speak with your healthcare provider who will be able to offer help and advice.
Following a balanced diet, full of the nutrients you need, can potentially help in reducing the negative effects feelings of stress can have on your body. If you would like to know more about your vitamin levels, you can check in from home with LetsGetChecked’s at-home Micronutrient Test which can help monitor vitamin deficiencies.
You should consider taking a test if:
- You want to identify areas for improvement of your overall health
- You follow a vegetarian or vegan diet
- You have recently excluded a particular food group from your diet
- You are over 50 years of age
- You are experiencing symptoms of a deficiency*
- You have a condition that may impact the absorption of nutrients such as Celiac or Crohn’s disease
- You have problems absorbing nutrients from your diet
- You have a medical condition that impacts how you absorb vitamins such as an intrinsic factor deficiency
References
- Gallup. In U.S., Life Ratings Plummet to 12-Year Low. Online: News.gallup.com
- Mayo Clinic. Vitamin B-12 and depression: Are they related? Online: Mayoclinic.org
- Mayo Clinic. Vitamin B-12 and depression: Are they related? Online: Mayoclinic.org
- National Institutes of Health. Effects of Multivitamin-Mineral Supplementation on Mental Health Among Young Adults (OR15-03-19). Online: Ncbi.nlm.nih.gov
