B Vitamins and Stress
B complex vitamins usually contain all eight B vitamins.
These vitamins play an important role in metabolism by transforming the food you eat into usable energy. B vitamins are also essential for heart and brain health
Food sources of B vitamins include grains, meats, legumes, eggs, dairy products, and leafy greens.
Interestingly, high doses of B vitamins have been suggested to improve symptoms of stress, such as mood and energy levels, by lowering blood levels of the amino acid homo cysteine
High levels of homo cysteine are associated with stress and an increased risk of several conditions, including heart disease, dementia, and collector cancer
In one 12-week study in 60 people with work-related stress, those taking one of two forms of a vitamin B complex supplement experienced less work-related stress symptoms, including depression, anger, and fatigue, compared with those in the placebo group
What’s more, a review of 8 studies involving 1,292 people found that taking a multi-vitamin and mineral supplement improved several aspects of mood, including stress, anxiety, and energy
Though the supplement contained several other vitamins and minerals, the study’s authors suggested that supplements containing high doses of B vitamins may be more effective at improving aspects of mood.
Another study observed similar results, suggesting that supplementing with B vitamins as part of a multi-vitamin and mineral supplement may improve mood and stress by lowering homo cysteine levels
However, it’s unclear whether people who already have low homo cysteine levels will experience these same effects.
Vitamin B complex supplements are generally safe when taken within the recommended dosage ranges. However, they may cause harmful side effects like nerve pain when taken in large amounts. Plus, they’re water-soluble, so your body excretes any excess through urine
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