Mental health problems such as memory loss, anxiety, depression, irritability, and insomnia are also associated with deficiencies in vitamin B1. The brain uses this vitamin to help convert glucose or blood sugar into energy. This means that without it, the brain may not have enough energy to function normally.
Vitamins B9 and B12 are both thought to treat symptoms of anxiety. Folic acid has many uses in the body, and B9 deficiency has been linked to higher levels of anxiety and depression. When taken in conjunction with B12, these B super-vitamins help metabolize serotonin, which is important for mood regulation.
In particular, vitamins B6, B12, C, D, and E can improve or lower your sleep quality and duration. Vitamin C deficiency and both lack and an excess of vitamin B6 in the body might affect your sleep or cause insomnia. It is important, therefore, that you consult your doctor before taking any vitamin supplements.
So having a deficiency in Vitamin B6 can definitely increase your anxiety. Vitamin B6 levels have been shown to be significantly lower in individuals who have anxiety and panic attacks (37).
Low levels of serotonin are linked to both anxiety and depression. Like most neurotransmitters, low or unbalanced serotonin levels can occur genetically/naturally, and can also be created by your emotions. Studies have shown that therapy and mental health techniques increase natural serotonin levels.
Vitamin B12 deficiency can have distressing neuropsychiatric symptoms. It can have an etiological role in clinical presentations like depression, anxiety, psychosis, dementia, and delirium, requiring screening of at-risk populations.
Growing evidence has demonstrated that vitamin D has a role in sleep regulation [12]. Specifically, vitamin D deficiency (VDD) can increase risk of sleep disorders and is associated with sleep difficulties, shorter sleep duration, and nocturnal awakenings in children and adults [13,14,15].
B vitamins are vital for supporting brain function, energy levels and cell metabolism as well as help the body produce melatonin. Research has shown that maintaining sufficient levels of Vitamins B3, B5, B6, B9 and B12 may help achieve good sleep.
Some evidence suggests that an inadequate intake of nutrients, such as vitamins A, C, D, E, and K, calcium, and magnesium, links to sleep problems. However, taking supplements of certain vitamins may also lead to sleep disturbances.
One study shows that 68% of Americans are magnesium deficient (www.usda.gov). The role of magnesium is complex and its deficiency is implicated in a number of nonspecific neuropsychological changes such as agitation, fear, anxiety, depression, dizziness, poor attention, insomnia, and restlessness.
Specifically, iron plays an important role in how your body makes the neurotransmitters called serotonin, dopamine and norepinephrine – all of them important in mental health. Research suggests a connection between low iron levels and symptoms of depression, anxiety, and schizophrenia, Levin and Gattari write.
Magnesium is perhaps the most important vitamin or mineral when it comes to sleep. It plays a key role in the bodily function that regulates sleep and studies have shown that sleep suffers without optimal vitamin intake.
Omega-3, Vitamin D
A study in the Journal of Clinical Sleep Medicine found the combination of omega-3s and vitamin D from fatty fish like salmon improved sleep in participants. Researchers think it's because of the effect of those nutrients on regulating serotonin.
While evidence that supplements can help improve sleep is limited, cannabidiol, valerian, synthetic melatonin, and chamomile are generally regarded as safe, says Dr. Suzanne Bertisch, clinical director of Behavioral Sleep Medicine at Brigham and Women's Hospital. But there is still room for caution.
Research shows that lack of sleep increases the risk for obesity, heart disease and infections. Throughout the night, your heart rate, breathing rate and blood pressure rise and fall, a process that may be important for cardiovascular health.
First, one of the most common and most debilitating symptoms of vitamin B12 deficiency is extreme fatigue, 'tired all the time' and in some patients also insomnia. If a patient's mood is low at the same time, this can easily be interpreted as depression.
Final Thoughts. Although there are no guidelines suggesting the recommended time to take vitamin B12, and there is no clinical evidence showing a link between B12 supplementation at night and sleep disruption, it does have the potential to disrupt sleep.
Vitamin B12 deficiency can also cause symptoms that affect your brain and nervous system (neurological symptoms), including: numbness. muscle weakness. psychological problems, which can range from mild depression or anxiety, to confusion and dementia.
Improve Mood: Vitamin B12 is involved in the creation of neurotransmitters like serotonin and dopamine, which are essential for controlling mood. This may lead to an improvement in mood. Supplementing with vitamin B12, according to studies, may help elevate mood and lessen anxiety and depressive symptoms.
This, in turn, has a calming effect that can help relieve stress, anxiety, and fear. According to the study's findings, the B12 group experienced a minor improvement in anxiety and depression when compared to the placebo group. Above all, Vitamin B6 produced a statistically significant difference.