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In people who are pregnant or breastfeeding or chestfeeding — especially those who follow vegetarian or vegan diets — supplementing with a B-complex vitamin is crucial. B12 or folate deficiency during pregnancy or while nursing can lead to severe neurological damage or birth defects in the fetus or infant As you age, your ability to absorb vitamin B12 decreases and your appetite declines, making it difficult for some people to get enough B12 through diet alone.

If you take medications to reduce stomach acid in order to treat acid reflux or heartburn, this can also inhibit your B12 absorption Deficiency in B12 has been linked to increased rates of depression and mood disturbances in older people 12 , Deficiencies in vitamin B6 and folate are also common in older adults 14 , Additionally, the MTHFR genetic mutation can affect how your body metabolizes folate, which can lead to a folate deficiency and other health concerns In these circumstances, people are often advised to supplement with a B-complex vitamin to correct or avoid deficiencies.

Vitamin B12 is naturally found in animal products like meat, dairy, eggs, and seafood. 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.

For example, proton pump inhibitors, which are medications that lower stomach acid, can decrease the absorption of B12, whereas metformin, a popular diabetes drug, can decrease levels of both B12 and folate 24 , Birth control pills can also deplete several B vitamins, including B6, B12, folate, and riboflavin Pregnancy, medical conditions, surgeries, genetics, medications, dietary restrictions, and age can all affect how your body absorbs and uses B vitamins.

B-complex vitamins are often used to reduce fatigue and boost mood. Some studies suggest that B vitamins can lift your spirits and improve your cognitive performance.

A day study in healthy men found that treatment with a high dose B-complex and mineral supplement improved general mental health and stress and enhanced performance on cognitive tests Another study in young adults showed that supplementing with a multivitamin containing high levels of B-complex vitamins for 90 days reduced stress and mental fatigue While B-complex vitamin supplements are not a cure for mental health conditions, they may help improve symptoms of depression or anxiety.

A study in 60 adults with depression showed that treatment with a vitamin B complex for 60 days led to significant improvements in depression and anxiety symptoms, compared with a placebo B vitamins may also enhance treatment response when given in combination with antidepressant medication.

One study found that supplementing with a vitamin containing B12, B6, and folic acid led to a more enhanced and lasting antidepressant response over 1 year, compared with a placebo B-complex supplements may relieve stress, boost cognitive performance, and reduce symptoms of depression and anxiety, even in people without B vitamin deficiencies.

Each B vitamin has a specific recommended daily amount that varies depending on biological sex, age, and other factors like pregnancy. For women and men, the recommended daily intake RDI for B vitamins is as follows:.

Pregnant and lactating people need higher amounts of B vitamins, while infants and children need less If you are deficient in B vitamins, you may need to supplement with higher doses to address the deficiency.

Speak with a healthcare professional about your specific nutrient needs based on your age and health. The recommended intake for B vitamins varies depending on age, nutrient demands, biological sex, and health status. However, taking supplements that contain excessively high and unnecessary quantities of B vitamins could lead to serious side effects.

High doses of supplemental B3 niacin may lead to vomiting, high blood sugar levels, skin flushing , and even liver damage Additionally, high doses of B6 can cause nerve damage, light sensitivity, and painful skin lesions Another side effect of B-complex supplements is that they can turn your urine bright yellow.

If you need to take a B-complex supplement, always choose reputable brands that volunteer to have their products independently tested by organizations like the US Pharmacopeia USP. Although taking a vitamin B complex as directed is likely safe, consuming high doses of B3 or B6 can lead to serious side effects.

Pregnant people, older adults, vegans, and those with certain medical conditions may benefit from taking a B-complex supplement.

Taking these supplements may also improve mood, cognitive function, and symptoms of depression. Side effects are unlikely if you follow the recommended dosage, which varies depending on age, nutrient demands, sex, and health.

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Here is a list of the B vitamins and some of their main functions:. B vitamins are involved in enzymatic processes whose result favors the necessary balance for a healthy state of mind.

A meta-analysis on the benefits of supplementation with B vitamins on symptoms of stress, anxiety, and depression explains that vitamins B6 and B12 are necessary for a process called DNA methylation and in the elimination of homocysteine, an amino acid related to the production of free radicals.

This review points out the importance of using B vitamins specifically for stress management. Likewise, vitamin B9 folic acid and B12 are indicated as a supplement in the treatment of cognitive impairment and memory loss.

B vitamins are obtained from a balanced diet that contains animal protein poultry, beef, and fish , dairy, green leafy vegetables, fortified cereals, fruits, mushrooms, and grains.

The dose required by each person varies according to their age, sex, physical activity, and previous diagnoses and in the case of women, it is important to consider pregnancy and breastfeeding.

In the first instance, everyone who eats a balanced diet plus some fortified products should cover their daily needs for vitamin B. Those with special needs, such as pregnant women, and people with depression or migraines , should consult their doctor about supplements and the time of administration.

People who have chosen to be vegetarian or vegan can benefit from the use of dietary supplements rich in vitamin B. The indiscriminate use of vitamin B supplements can cause unwanted effects or have negative consequences for the health of those who consume them. In the case of biotin, it has been described that prolonged consumption of biotin can alter the results of some laboratory tests, so it is recommended to suspend these supplements a few days before performing laboratory tests.

It has also been shown that the unnecessary use of folic acid can contribute to the appearance of cancer in adults over 55 years of age. Keep in mind that B vitamin supplementation does not replace the pharmacological and psychotherapeutic treatment of depression and anxiety but rather complements them.

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Skip to content. But even without a test to confirm deficiency, almost anyone dealing with the difficult effects of the illness may benefit from a moderate-dose, high-quality activated B-complex vitamin. In my practice, there are three main situations that prompt me to suggest a B-complex supplement:.

I also consider adding a B supplement when antidepressant medications are insufficiently effective, or when the dose must be kept low because of side effects. Biochemically, there are two crucial ways the B vitamins affect mood. First, they play a central role in the Krebs cycle, which is the energy-production mechanism within each cell.

This metabolic process releases the energy stored in food and makes it available to the body. Glucose is virtually the sole source of energy in the brain, and B vitamins assist with the conversion of food to glucose to keep the brain humming.

That process involves oxidation, which inevitably creates waste byproducts. This is where the second role for B vitamins comes in. Not only do they support the intracellular meta­bolic process, but their antioxidant properties also help with cleanup, protecting cells from the byproducts of oxidation.

Antioxidants help the brain recover from the effects of stress. Severe or long-term stress contributes to higher metabolism and, by extension, greater production of metabolic waste products. These must be cleaned up to protect sensitive neurons, and B vitamins wield the mop.

B ­vitamins help buffer those effects. An anxious brain is, essentially, an unhappy brain, and many people with depression feel better when these neurotransmitters are boosted.

About 1 in 10 people carry a genetic polymorphism on the MTHFR gene that regulates folate naturally occurring and folic acid synthetic, as in supplements.

A collection of critical water-soluble vitamins known as vitamin B complex are crucial for preserving general health and well-being.

Eight different B vitamins make up this complex: thiamine B1 , riboflavin B2 , niacin B3 , pantothenic acid B5 , pyridoxine B6 , biotin B7 , folate B9 and cobalamin B Additionally, they contribute to the production of neurotransmitters, which are molecules that send information between brain cells and influence mood and cognitive ability [ 1 ].

B vitamin deficiencies can cause various mental health problems, such as sadness, anxiety and cognitive decline. Therefore, keeping your mental health at its best requires that you comprehend the importance of vitamin B complex. Individuals may maintain their brain health, boost their general mental well-being, and improve cognitive performance by ensuring a sufficient intake of these vitamins through food or supplementation.

These necessary vitamins support a variety of areas of brain health, enabling the best possible cognitive performance. B vitamins including B1, B2, B3, and B5 have a role in the metabolism of energy in brain cells. They aid in the transformation of food into energy, ensuring that the brain has access to enough energy for optimal performance.

For the control of mood, memory and cognitive functions, neurotransmitters including serotonin, dopamine and acetylcholine are essential [ 2 ]. A healthy neurological system benefits from the maintenance and defense provided by B vitamins.

For example, biotin and B12 help to support the synthesis of myelin, the protective coating that surrounds nerve fibers and to preserve the health of nerve cells.

For the healthy development of the brain, adequate B vitamin levels are essential, especially in the early stages of life. During pregnancy, folate B9 is essential for the development of the neural tube, while B12 promotes the growth of normal nerve cells.

Antioxidant qualities of B vitamins like B2 and B3 help shield the brain from oxidative stress and harm from free radicals. B vitamins may promote brain health and slow down age-related cognitive decline by lowering oxidative stress.

B vitamins are essential for maintaining the adrenal glands, which release stress hormones like cortisol , especially B5 pantothenic acid. For energy synthesis and metabolism, the B vitamins B1 thiamine , B2 riboflavin , B3 niacin , B5 and B6 pyridoxine are crucial. These vitamins aid in the process of turning food into energy and make it easier for proteins, lipids, and carbs to release energy.

B vitamins assist fight tiredness and encourage a more resilient reaction to stress by boosting energy control. Serotonin, dopamine and norepinephrine are just a few neurotransmitters that B vitamins like B6 and B9 folate help regulate and synthesize.

Consuming enough B vitamins maintains A healthy neurotransmitter profile, which supports emotional stability and stress resistance.

B vitamins help maintain neurotransmitter production and function, which results in a more stable mood and improved capacity to handle stress.

B vitamins help the neurological system, which plays a key role in the stress response, operate normally [ 4 ]. They assist nerve signal transmission, support the integrity of nerve cells, and guard against oxidative stress, all of which help create a more robust reaction to stimuli.

The myelin sheath, a protective covering surrounding nerve fibers that improves nerve signal transmission and general nervous system function, is formed by B vitamins, notably B12 cobalamin. Melatonin, a hormone that controls sleep, is produced with the help of B vitamins, notably B6.

For resilience and stress reduction, quality sleep is crucial. B vitamins encourage healthy sleep habits, which results in more restorative sleep that enables people to handle stress better and increase their overall resilience. You must consider several variables to choose a B complex supplement that is effective, secure and meets your demands.

Choose dietary supplements from reliable companies with a track record of developing high-quality goods. Look for producers who have completed third-party purity and potency testing and adhere to high production standards like Good Manufacturing Practices GMP.

This guarantees that the supplement is of good quality and that the B vitamin content is as indicated.