Vitamin B-12 and other B vitamins play a role in producing brain chemicals that affect mood and other brain functions. Low levels of B-12 and other B vitamins such as vitamin B-6 and folate may be linked to depression.
It has recently been discovered that taking high doses of vitamin B6 supplements significantly reduces feelings of stress, anxiety, and depression.
Vitamin B deficiency (B1, B6, B7, B12, B complex) can contribute to depression, anxiety, and mood swings. It is associated with a disruption in the nervous system as well as the circulatory system. B12/B9, or folate, is at the forefront of mood management.
Some of the best vitamins for depression include vitamin D, iron, B9 (folate), calcium, vitamin C, and vitamins B12 and B3. Keep reading to learn more about vitamins that help with depression so you can make informed decisions about how best to treat your symptoms of depression.
Low levels of B-12 and other B vitamins such as vitamin B-6 and folate may be linked to depression. Low levels of a vitamin can result from eating a poor diet or not being able to absorb the vitamins you consume.
Vitamin B12
“B12 is essential for optimising our mood and mental performance, because it's essential for the production of serotonin,” says dietician Sophie Medlin. She explains that serotonin is our 'happy' hormone; the neurotransmitter that promotes feelings of wellbeing in our brain.
Medical research has linked magnesium to reduced anxiety. Magnesium helps you to relax by stimulating the production of melatonin and serotonin which boost your mood and help you sleep. Magnesium also reduces the production of cytokines and cortisol, which lead to increased inflammation and stress.
B-complex, vitamin E, vitamin C, GABA, and 5-HTP are 5 vitamins commonly used to help with anxiety and stress.
Based on current data, magnesium taurate and glycinate have the most research supporting their effects on anxiety and other mental health disorders. Magnesium malate and threonine have also demonstrated therapeutic effects and may be useful in many psychiatric cases.
“Vitamins B, C, and (water soluble) magnesium have been impactful for many who have anxiety and depression. It's important to remember that supplements and medications are proven aids at decreasing symptoms.
Low serum concentrations of vitamin B6 and iron are related to panic attack and hyperventilation attack.
Effects of Vitamin B12 on Depressive Symptoms
Higher intakes of both Vitamins B12 and B6 reduced depressive symptoms over time. Vitamin B12 levels were reported to be correlated with melancholic depressive symptoms more than non-melancholic.
Can I take magnesium and vitamin B together? Yes, as B vitamins and magnesium don't compete for absorption inside your body. Indeed, many supplements combine them as a way of simplifying how you monitor your intake.
Anxiety happens when a part of the brain, the amygdala, senses trouble. When it senses threat, real or imagined, it surges the body with hormones (including cortisol, the stress hormone) and adrenaline to make the body strong, fast and powerful.
Types of Anti-anxiety Medications (Benzodiazepines)
Benzodiazepines most commonly used to treat anxiety disorders are clonazepam (Rivotril)*, alprazolam (Xanax) and lorazepam (Ativan).
Research still doesn't fully support taking magnesium for treating anxiety. This means that no minimum or maximum dosage is recommended specifically for anxiety. However, according to a 2017 review , the average doses used in studies ranged between 75 to 360 milligrams (mg) each day.
Magnesium deficiency can have a spiraling effect.
If we don't get enough magnesium from our food, we are more vulnerable to high levels of stress and anxiety. More stress can lead us to lose even more magnesium through the kidneys in a process of urinary extraction.
B vitamins like B6, B12, and B9 (folic acid) all play a role in brain health.
Vitamin B12 and vitamin D are the most recommended morning vitamins. They also help to avoid fatigue and weakness, as well as provide other benefits for your body, such as minimising the risk of anaemia and chronic illnesses. Coffee and green tea are the most popular morning drinks for energy.
Many ingredients in weight loss supplements have been found to contribute to anxiety. For instance, guarana and green tea extracts are common ingredients in weight loss supplements that contain high amounts of caffeine; while Saint John's wort produces side effects including fatigue, sexual dysfunction, and anxiety.