B vitamins are also recognized as anti-anxiety vitamins. B vitamins and the neurotransmitters dopamine and serotonin have direct link since they are important in promoting emotional equilibrium and calmness, as stated by the National Center for Health and Wellness. Moreover, with reference to studies cited by NCHW, several variations of B vitamins help in managing neuro-toxic chemicals which bring about anxiety or stress.
About Anxiety and Stress
The neurotransmitters serotonin, dopamine and GABA are all essential in the body’s response on stress. Serotonin and dopamine balances the mood while GABA is responsible for the regulation of anxiety. Aside from the neurotransmitters, the adrenal gland also produces hormones such as cortisol, epinephrine or adrenaline, and norepinephrine to regulate stress. Anxiety is a common response to stress, but too much or unexplainable anxiety can be considered a problem. In fact, there are several listed anxiety disorders in the study of psychology and psychiatry. Anxiety disorders may be associated with genetics, lifestyle and environmental factors. Some studies now focus on the role diet as a triggering factor for anxiety.
Luckily there are known vitamins which can help in regulating anxiety. These are the B vitamins.
Role of Vitamin B1
Vitamin B1 or thiamine can help in reducing one’s stressful feelings. This is very important when there is a need to cope with plenty of demands at the same time. This vitamin also helps in soothing the symptoms of depression. In a study conducted by the National Center for Health and Wellness, patients were asked to take 50mg of vitamin B1 once a day for two months. Results showed that patients who ingested thiamine indicated mood and memory improvements.
Role of Vitamin B2
As stated by the Clarocet.com, Vitamin B2 also regarded as riboflavin is plays a vital role in the response of the body to stress. This vitamin can alleviate the physical symptoms of stress which are commonly headache and depression. Moreover, riboflavin increases the capability of the immune system to ward off stress and anxiety.
Role of Vitamin B3
Byestress.com is a website stating that Vitamin B3 also known as niacin functions in the construction of the neurotransmitter, serotonin. This neurotransmitter is the one in-charge of a person’s sense of tranquility. Niacin is also regarded as the “anxiety vitamin” by Clarocet.com because it assists how one responses to stressful situation. Moreover, this vitamin plays a role in facilitating the production of cortisol which is a stress hormone.
Role of Vitamin B5
Pantothenic acid, the other name for Vitamin B5 is important in the proper functioning of the adrenal glands. This gland is the responsible to the production of hormones which regulate stress. Moreover, vitamin B5 helps in the production of acetylcholine in the brain, as stated by the National Center for Health and Wellness. This neurotransmitter manages concentration and focus. In addition to that, acetylcholine decreases the feelings of anxiety.
Role of Vitamin B9
Vitamin B9 or folic acid helps in reducing the effect homocysteine in the brain. This is according to the National Center for Health and Wellness. Homocysteine is a byproduct of some of the brain’s processes and it influences how one handles stressful situations. When left unchecked, homocysteine can lead to some psychiatric disorders.
Role of Vitamin B12
Vitamin B12 plays an important role in the proper functioning and health of the nerves. The insufficiency from vitamin B12 can lead to irritability, confusion, anxiety and stress according to the National Institutes of Health.
Since B vitamins are water-soluble, they cannot be stored in the body. Achieving the daily requirements for each of the B vitamins is the key to relieving anxiety and stress. They can be found in a lot of food sources but they also be taken as supplement to meet the RDA. However, for those with anxiety disorders, B vitamins cannot solve the problem alone but may be taken with other treatments given by the physician.