B Vitamins and mental wellness.

When we experience physical symptoms it is likely that a nutrient deficiency may be considered- but not so much with symptoms in our mind such as depression, mood imbalance, brain fog, or anxiety.

Vitamin B1 (thiamine), B3 (niacin), B6, B9 (folate) and B12, have all been linked to the health of our mind. B group vitamins are cofactors for key enzymes that control balance of neurotransmitters which are chemical messengers. A cofactor helps speed up chemical reactions (or the conversion of one chemical to another). In respect to the brain Serotonin (5-HT) is produced from 5-HTP by the addition of a methyl group (carboxylase). This is similar for the conversion of adrenaline from noradrenaline. All of the complex neurotransmitter conversion is dependent on vitamin B12, 6, and folate. Although this seems complex, the important point is that B vitamins are crucial for the balance of neurotransmitters that play a role in attaining a well mind.

Some studies have shown that vitamin B deficiency can be mistaken for a mood disorder, and supplementation with folate and B12 can improve depression. One study, published in the American Journal of Psychiatry, reported that in a cohort of women over 65 years of age, those deficient in B12 had a two-fold increase in severe depression than those non deficient. If they hadn’t been tested for a deficiency they might now be medicated — and still depressed.

In his book Nutrient Power: Heal your biochemistry and heal your brain, William J Walsh discusses symptoms of folate deficiency depression. This is important because it illustrates that a nutrient deficiency can masquerade as mental illness. He lists some symptoms as: low libido, sleep disorders, and anxiety and panic tendencies.

Vitamin B rich foods

Foods that contain thiamine:.

·      nutritional yeast,

·      sunflower seeds,

·      macadamia nuts,

·      seaweed,

·      organic edamame,

·      broad beans,

·      beef liver,

·      Brussels sprouts,

·      asparagus.

Foods that contain niacin:.

·      chicken,

·      liver,

·      turkey,

·      tuna,

·      salmon,

·      sardines,

·      grass-fed beef (grass-fed),

·      sunflower seeds,

·      green peas,

·      brown rice,

·      mushrooms,

·      avocado,

·      sweet potato.

Foods that contain B6:.

·      turkey,

·      grass-fed beef,

·      tuna,

·      avocado,

·      chicken breast,

·      sunflower seeds,

·      sesame seeds,

·      spinach,

·      pistachio nuts,

·      chickpeas

Foods that contain folate:.

·      beef liver,

·      spinach and kale,

·      asparagus,

·      eggs,

·      beets,

·      Brussels sprouts,

·      broccoli.

Foods high in B12:.

·      beef liver,

·      clams,

·      mussels,

·      sardines,

·      salmon,

·      mackerel,

·      tuna,

·      Greek yoghurt,

·      cheese,

·      grass-fed beef,

·      eggs.

So next time you are at your doctors office and you are experiencing symptoms of depression, anxiety or brain fog, ask for blood tests to check for vitamin B deficiency.

Click the button below to move onto module 2 where we learn about gut health.

A Coppen, C Bolander-Gouaille (2005). ‘Treatment of depression: time to consider folic acid and vitamin B12.’ Journal of Ppsychopharmacology. Vol 19(1) pp . 59–65

S Hanna, L Lachover RP Rajarethinam (2009). ‘Vitamin b₁₂ deficiency and depression in the elderly: review and case report.’ Primary care companion to the Journal of cClinical Ppsychiatry. Vol 11(5) pp .269–270. doi:10.4088/PCC.08l00707

WJ Walsh.(2014). Nutrient Power: Heal your biochemistry and heal your brain. Skyhorse Publishing. USA