The 8 Essential B Vitamins You Need To Know
What exactly is B complex? For the uninitiated, B complex consists of the following eight water-solubleB vitamins:
- Folate or synthetic folic acid
- Cobalamin or cyanocobalamin
B vitamins are present in whole foods such as oatmeal, bananas, and spinach. That said, many people are guilty of unhealthy eating. Translation: They dont get enough of these micronutrients from their diet. Thats where a dietary supplement in the form of a vitamin B complex can help .
Ingredients & Potential Interactions
It is essential to carefully read the ingredient list and nutrition facts panel of a supplement to know which ingredients and how much of each ingredient is included, relative to the recommended daily value of that ingredient. Please bring the supplement label to your healthcare provider to review the different ingredients contained in the supplement and any potential interactions between these ingredients and other supplements and medications you are taking.
Some of the B vitamins may interact with certain medications, including antiepileptics, anticonvulsants, and methotrexate. Speak to a healthcare provider about potential medication interactions before beginning any new supplements.
Our Top Pick Is Nutrilite Vitamin B Dual Action
We independently research, test, review, and recommend the bestproducts. Healthcare professionals review articles for medical accuracy. Learn more about our process. If you buy something through our links, we may earn a commission.
Verywell / Sabrina Jiang
B-Complex refers to the eight B vitamins found in our diets, B1 , B2 , B3 , B5 , B6 , B7 , B9 , and B12 . B vitamins are most notably involved in energy production, protein metabolism, and cell division. Lucky for us, many people can easily meet their B vitamin requirements from their diets, and there are no demonstrated benefits of getting extra B vitamins beyond the bodys requirements.
People with limited diets, older adults, those with gastrointestinal conditions, pregnant people, and people who have undergone bariatric surgery may benefit from B vitamin supplementation. Some folks may just need to supplement with one or two B vitamins rather than taking the entire B-complex, so it is important to talk with a healthcare provider if you are thinking of supplementing with any B vitamins.
When choosing a B-complex supplement, look for which B vitamins are included and the dosage of each compared to your needs, note what other ingredients the supplement contains, and aim for a supplement that is third-party tested to verify that it contains what it says it contains.
You May Like: Where Can You Get Vitamin C
What Are B Vitamins
B vitamins are essential for maintaining good health and happiness. B vitamins have a direct effect on your energy levels, brain function, and cell metabolism because they are the building blocks of a healthy body.
B vitamins are essential for a healthy nervous system. As a result, they play a critical role in a variety of mental health issues, including attention, energy, and cognition.
They may also affect two important aspects of anxiety symptoms:
- Stress management and
Many people include B vitamins in their diet for fear because of these benefits.
B-complex supplements contain a wide range of essential B vitamins, which can also be found in foods such as wild salmon, shrimp, tuna, halibut, yoghurt, eggs, cheese, lamb, venison, turkey, grass-fed beef, carrots, and green, leafy vegetables.
Vitamin U: Benefits Side Effects Foods And More
Examples of methionine derivatives often called vitamin U include S-methylmethionine , methylmethionine sulfonium , and 3-amino-3-carboxypropyl dimethylsulfonium.
Vitamin U is available not only as a supplement but also found naturally in various foods, particularly cruciferous vegetables like cabbage, broccoli, Brussel sprouts, and kale (
Vitamin U is most often advertised as a treatment for stomach ulcers, though its also touted to improve digestion, strengthen immune health, protect against food allergies, lower cholesterol, and hasten wound healing.
However, research is limited. Only a handful of these benefits are currently backed by science.
Read Also: Vitamins For Diabetics Type 2
This Humble Vitamin Might Be A Worthwhile Supplement For Anxiety
Its certainly worth a shot.
It all started with Marmite, the savory yeast extract spread thats popular in the United Kingdom.
Psychologist David Field at the University of Reading was reviewing a paper that found participants who ate Marmite exhibited neural inhibition, where brain cells were firing less. The papers authors attributed this neural inhibition to a pathway that has also been linked with anxiety and depression. This suggested to him that diet could have clinical benefits in neurological conditions like epilepsy.
This question led to a dietary intervention in more than 470 young people, and its results were published this past week in the journal Human Psychopharmacology: Clinical & Experimental. At first glance, an isolated vitamin B seems to improve mental wellness.
Science in action The University of Reading team recruited 478 undergrad and graduate students. As part of the trials conditions, none of the participants could have a diagnosed psychiatric condition or be on psych medication, both of which would impact the studys results.
Before starting any vitamin regimens, participants submitted self-evaluations on anxiety and depression, known as Screen for Adult Anxiety-Related Disorders, and the Mood and Feelings Questionnaire. Co-author Jessica Eastwood, a psychology Ph.D. candidate at the University of Reading, tells Inverse that since participants were university students, their anxiety levels may be higher than those of an average person.
Stronger Skin And Hair Reduced Hair Loss Support For Skin Conditions
Vitamin B7 plays an important role in the metabolism of fatty acids which are essential for healthy skin, hair, nerves, plus many other functions of your body. Because of this, it can help to prevent premature hair loss and greying. It is also used to treat eczema and dermatitis.
Additionally, Folate can promote healthier-looking skin, and Pantothenic Acid is often added to hair products owing to its ability to prevent hair loss and greying. You might even have some Pantothenic Acid in your shower right now!
Also Check: Does Vitamin C Help Migraines
Best Vitamin B Complex Brand For Anxiety
Page last updated: 28/03/2021
In this blog well answer what is vitamin B complex? and its effect on anxiety a brief review about vitamin B available in the market. An overview of VItamin B and how it is helpful with anxiety.
The main body of this blog contains a list of helpful Vitamin B types that have reduced anxiety in people. We will expand on the proven benefits of Vitamin B and present them as solutions for an assortment of symptoms.
Side Effects And Toxicity
Thiamine is considered safe. There are no reports of adverse effects after the intake of high amounts of thiamine from food or supplements.
This is partly because excess thiamine is quickly excreted from the body in urine.
As a result, the tolerable upper intake level for thiamine has not been established. However, this does not rule out possible symptoms of toxicity at very high intakes.
Recommended Reading: Vitamin D And Immune Function
Best Vegan: Nordic Naturals Vitamin B Complex
Exact amount of B12 recommended for vegans and vegetarians
Insufficient folate for pregnancy
With Nordic Naturals B-Complex, you’ll get a dose of all eight B vitamins, ranging from 83% to 10,417% of your daily needs. Nordic Naturals prioritizes the forms of the vitamins that are activated and more readily absorbed by your body.
This might be a great supplement choice if you are vegan or vegetarian, and that’s not just because it’s certified vegan. Our bodies absorb only about 1% of the B12 we get from supplements, and the main food sources of B12 are animal foods. Because of this, nutrition experts recommend that vegans supplement with over 10,000% of the daily value of vitamin B12 each day and that vegetarians who eat dairy and eggs take this amount of B12 a few times per week. Nordic Naturals B-complex provides this exact amount of B12.
This option is also Non-GMO verified. Each Nordic Naturals supplement is third-party tested for purity. The company also offers the ability to look up a certificate of analysis for the products you purchase, and prioritizes minimal added ingredients beyond the vitamins.
Form: Capsule | Type: Methylcobalamin, Methyltetrahydrofolate | Dose: 1 capsule daily
How To Incorporate B Complex For Stress Relief Into Your Diet
The verdict is clear: B complex for stress reduction is vital to your psychological wellness. Unfortunately, your body doesnt store B vitamins, and any excess is passed out as urine. As such, you need to replenish your supply through your diet every day. But how to get more of the good stuff into your meals?
Whole-food sources, such as vegetables, legumes, and whole grains, are one way to go. If you need some help meeting the recommended daily values of each B vitamin, ask a licensed healthcare professional whether dietary supplements would be right for you.
As the U.S. Food and Drug Administration regulates dietary supplementsdifferently than food and drugs, make sure you do your research to check that the brand youre buying from is trustworthy, and read the product label carefully. Of course, customer reviews will come in handy during your search, too!
For those on the lookout for a high-qualityvitamin B-complex supplement, try Llama Naturals Plant-Based Multivitamin for adults. Besides the eight B vitamins you need, our vitamin supplement also contains other essential nutrients such as:
Also Check: What Are The Best Vitamins To Get Pregnant
American Standard Valerian Root
In contrast to its pungently aromatic origin, Valerian is a graceful flower with a sweet fragrance. Although the roots have a strong odour, they have been used in traditional Western herbalism for centuries for their health-promoting properties. The dried roots are widely used in herbal preparations and are infused as valerian tea or blended into herbal formulations and herbal tea blends. Valerian root is also available in tincture or capsule form. Valerian capsules are a simple to use preparation that may be beneficial to those with a more refined palate.
Donât Miss: Is Vitamin E And Fish Oil The Same
Best Vitamin B Complex For Anxiety
The Best Vitamin B Complex For Anxiety can be difficult to locate among the different manufacturers and versions. The majority of them, on the other hand, may not meet the products primary needs or application criteria.However, in our Best Vitamin B Complex For Anxiety review, we kept and focused on a few issues and quality, such as user-friendly features, great quality, notable performance, all-around features, increased lifespan and value for money.In order to ensure your satisfaction, we conducted a thorough evaluation of each products performance-to-price ratio.
You May Like: What Vitamins Help With Energy Levels
Can I Get A B Complex Vitamins For Anxiety For A Reasonable Price
A b complex vitamins for anxiety is supposed to be a lifelong companion. You will enjoy faster opening times, better quality, and a better view by paying more for your product. Likewise, a new b complex vitamins for anxiety costs between $$$ and $$$. You miss out on some luxury features, but its still a great deal.
Best B Complex Without B12 And Folate
Because some people cannot tolerate active forms of vitamin B12 or folate, these nutrients must be supplemented individually.
Furthermore, B complex vitamins without these vitamins are perfect for people who need to customise their folate and vitamin B12 dosages and forms, such as people with specific genetic variants.
Don’t Miss: Does Vitamin E Keep Mosquitoes Away
How To Choose B Vitamins For Anxiety: The Buying Guide
How do you choose the b vitamins for anxiety? You must consider many things, such as the brand name, price, and product quality. In addition, you should also consider whether it is suitable for your needs or not.
So how do you choose the right b vitamins for anxiety? Here are some tips that you can use to help you find a good product:
What you Should Keep in Mind When Buying b vitamins for anxiety
When shopping for a b vitamins for anxiety, there are several things to consider. You need to think about the quality of the product, the price, and even how much it will benefit your life. However, you also need to keep these factors in mind:
How Else To Get Help For Anxiety
A simple thing you can have at home for anxiety, especially when it affects your sleep, is herbal tea:
- Lemon Balm can help reduce anxiety and promote sleep
- Lavender is useful for restlessness and nervous stomach irritation
- Chamomile may help you feel calm and get to sleep
Some other things you can do to reduce anxiety include:
- Consider talking to a therapist
Sometimes anxiety can be a side effect of medications or a symptom of an underlying medical issue such as hormonal imbalances or neurological conditions.
If you experience a sudden onset of anxiety with no obvious cause it is important to check in with your doctor. Anxiety also often goes hand in hand with depression.
Recommended Reading: What Does Vitamin D Do To You
Use In Specific Populations
Foods naturally rich in vitamin U, such as cruciferous veggies, are generally considered safe for most people. However, little is known about the safety of vitamin U supplements for any specific populations.
Until more research is available, those interested in increasing their vitamin U intake should do so through foods rather than supplements.
Visual Contrast Sensitivity And Surround Suppression
Figure shows contrast thresholds without with a suppressive surround masks, comparing the performance of participants supplemented with B6 or B12 for a month prior to the measurements with that of the placebo group. There was a stronger effect of the suppressive surround in the B6 group, reflected in the significant interaction shown in Panel 1 between treatment group and the presence/absence of the surround = 6.58, p = 0.011, p2 = 0.031). Follow up t-tests confirmed that there was a significant difference in the minimum amount of contrast that could be detected between the two groups when the surround was present = 2.31, p = 0.022, d = 0.32), but not when it was absent = 0.22, p = 0.828, d = 0.03).
Panel 1: Vitamin B6 supplementation raised contrast thresholds significantly only in the presence of a suppressive surround Panel 2: Vitamin B12 supplementation resulted a trend towards raised contrast thresholds. Symbols above bars indicate significant differences between baseline and post-test, p < 0.05. Error bars indicate +/ 1 SEM
You May Like: What Does Vitamin C Do For Face
May Lower Cholesterol And Triglyceride Levels
While some evidence supports the notion that vitamin U supplements help reduce cholesterol and triglyceride levels, evidence remains weak.
For instance, one test-tube study suggests that vitamin U may prevent the creation of fat cells and reduce triglyceride levels, but few relevant human studies exist .
In an 8-week study, people given 1.5 grams of vitamin U per day experienced no change in triglyceride levels, higher HDL cholesterol, and an almost 10% reduction in total cholesterol. Yet, this study is very dated and included few participants (
As such, more human research is needed.
Symptoms Of Vitamin B Deficiency
Causes of deficiency vary from vitamin to vitamin but some common causes include inadequate intake, malabsorption due to health conditions, alcohol abuse, genetic disorder, and interaction with certain medications.
Below are some common symptoms of Vitamin B deficiency.
- Skin Conditions
- Peripheral Neuropathy
Vitamin B12 deficiency is relatively common and this, in particular, increases your risk for neuropsychiatric disorders. Research is being conducted on the role of vitamin B12 deficiency in other conditions too.
Also Check: What Vitamins To Take For Cold Sores
May Reduce Stress And Boost Mood
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 33-day study in 215 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 .
Vitamins As A Management Tool
The benefits of vitamins are endless. Vitamins give the immune system a boost, manage moods, and fill nutritional gaps. The body naturally produces some vitamins, and others must be consumed through diet. Managing stress and anxiety is critical to a healthy and happy life. B-complex, E, C, GABA, and 5-HTP are 5 of the top vitamins which can help with anxiety and stress management. For more supplement recommendations, consult a pharmacist or healthcare provider.
You May Like: How Much Vitamin D Is Recommended For Adults
B Vitamins That Actually Work For Anxiety
- B-Vitamins are often marketed as a natural treatment for anxiety.
- These vitamins should not be confused for medicine. Anxiety medications are more effective.
- Only some B-vitamins may have an anxiolytic effect.
- Be careful about taking any supplements that have not been substantially researched.
- Other methods of reducing anxiety are likely far more effective.
Best B Vitamin For Anxiety Reviews
Choosing the appropriate b vitamin for anxiety can be tough. However, if you consider these factors, your job will be easier.
- Product Quality: A product that you won’t have to buy again or that will last you a long time is an important consideration, especially when it comes to the b vitamin for anxiety. Nobody would want a low-quality or easily worn-out object. They are even willing to spend a somewhat greater price for a good product.
- Ease of Use- A vital trait of any replace_keyword] is its ease of use, so most item did well in this metric. How easily can you use your product?
- Ergonomics Ergonomics was a much simpler metric for these products. We split it into three aspects: comfort, aesthetics, and profile design. Most of our listed products are decently comfortable, and we think it is one of the group’s sleeker and more stylish designs.
- Comfort Comfort is the other primary factor we took into consideration when evaluating b vitamin for anxiety. After all, the more comfortable a b vitamin for anxiety is, the less likely you will dislike it. We pay attention to softness, shape, and size.
- Value is always important, but the range for b vitamin for anxiety is relatively narrow. We feel that the #1 model offers a great value for most people and that the #2 is great for advanced users.
#1 Best Overall b vitamin for anxiety:
After considering the above, we nominated this model as our Top Pick.
See the details features here:
Don’t Miss: Best Vitamin D And Calcium Supplement