Are you feeling overwhelmed? Maybe you’re lacking important B vitamins when you’re stressed.
There are eight important B vitamins: Thiamine (vitamin B1), riboflavin (vitamin B2), niacin (vitamin B3), pantothenic acid (vitamin B5), vitamin B6, biotin (vitamin B7), folate and vitamin B12.
Each of these vitamins contributes to the healthy functioning of your body. However, together they are important for your nervous system, cell metabolism, as well as the formation of red blood cells and the conversion of your food into energy.
B vitamins are natural mood enhancers
There is growing evidence that B vitamins help our bodies cope with stress, as they can both improve brain chemistry and balance neurotransmitters for optimal brain function.(1)
Participants in a study who took a B-complex over a three-month period experienced significantly less stress than the placebo group. B vitamins have been shown to work with brain chemistry as well as balance neurotransmitters. Consequently, B vitamins help us cope better with stress.(2)
How do B vitamins help relieve stress?
Each of the eight B vitamins plays an important role in helping your body manage symptoms of stress. Find out how.
Vitamin B1 (thiamine)
- stabilizes your mood and makes you more resilient
- helps you to keep your nervous system healthy
- promotes memory as well as concentration
Good vegan sources of vitamin B1 include nuts, seeds and grains.
Vitamin B2 (riboflavin)
- helps calm the nervous system
- regulates mood and energy
- Burns fats and carbohydrates
You can find vitamin B2 mainly in eggs, salmon, milk, yogurt, mushrooms and spinach.
Vitamin B3 (niacin)
- Helps in the production of the happiness hormone serotonin and the sleep hormone melatonin
- controls the blood sugar level as well as digestion
- supports normal functioning of the nervous system
You can find it in fish, meat, seeds, peanuts as well as green peas.
Vitamin B5 (pantothenic acid)
- strengthens the immune system to better withstand stressful conditions
- helps neurotransmitters like serotonin, for a better mood
- supports your mental performance in times of stress
Good sources of vitamin B5 are especially tuna, eggs, seeds and mushrooms.
- Helps in the formation of neurotransmitters such as the mood-boosting serotonin
- breaks down the toxic amino acid homocysteine, which is formed more frequently under stress
- regulates the function of the adrenal glands
You can find vitamin B6 mainly in oats, flaxseed, millet and bananas.
Biotin (vitamin B7)
- serves to normalize the function of the nervous system
- brings the psyche into balance
- Helps support metabolism in times of stress
Good sources of vitamin B7 are eggs and fish as well as lentils.
Folate (vitamin B9)
- Helps support proper brain function
- normalizes the mood
Folate is found, for example, in chickpeas, kale, broccoli as well as spinach.
- serves as an energy booster in times of stress
- Helps support brain function and development
- neutralizes the toxic amino acid homocysteine, which is increasingly released under stress
You can find it in eggs and dairy products as well as in meat. However, B12 is hardly found in plant foods.
Do you need more B vitamins?
Unlike many other vitamins and minerals, our bodies do not store B vitamins. Since they are water soluble, they are excreted within a few hours when not needed.
You should, of course, get enough of all B vitamins in your diet, but during stressful times, you should supplement your daily requirements.
B vitamins can likewise lower cortisol. Learn more in the article “Lowering Cortisol: How to Beat Stress and Fatigue.”
In addition, at Ogaenics you will find various products with a complete vitamin B complex for your support:
- high dose in B-Happy vitamin B complex
- in combination with mood-lifting plant extracts in Adapto-Genie Balancing Complex
- moderately dosed in all organic multivitamins if you prefer a holistic nutrient supply
- for simultaneously blemished skin in combination with skin clarifying probiotic strains in the Beauty and the Bs Pure Skin Complex
Did you like the article?
- Young, Lauren M et al. “A Systematic Review and Meta-Analysis of B Vitamin Supplementation on Depressive Symptoms, Anxiety, and Stress: Effects on Healthy and ‘At-Risk’ Individuals.” Nutrients vol. 11,9 2232. 16 Sep. 2019
- Stough, Con et al. “The effect of 90 day administration of a high dose vitamin B-complex on work stress.” Human psychopharmacology vol. 26.7 (2011): 470-6. doi:10.1002/hup.1229.