B Vitamins 

B vitamins have been studied extensively in relation to brain function and emotional resiliency.

B Vitamins:

• Are essential for the optimal function of neurons

• Act as coenzymes in several enzymatic processes that support every aspect of cellular physiological functioning, including major functions within the brain and nervous system (1)

• Are involved in mitochondrial metabolism of amino acids, glucose, and fatty acids (2)

• Are known to play a prominent role in the synthesis and regulation of dopaminergic and serotonergic neurotransmitters, energy production and inflammation reduction (3),(4)

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There is now research which shows that increasing B vitamin intake can improves resilience with participants in radomised placebo-controlled trials having shown a reduction in reported stress when taking B vitamins.(5)​

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There is a wide range of documented symptoms associated with B Vitamin deficiencies, including:

• impaired cognitive function

• impaired response to stress

• fatigue

• depression

• Sleep disruptions

• Irritability

• Anxiety

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When we are looking at mental health symptoms, fatigue and sleep disruptions that may be caused by deficiencies it is important to consider the range from clinically recognised deficiency, a mild deficiency, sub-optimal and optimal function.  While you may not qualify for a clinical definition of deficiency, maybe you are below your optimal intake, absorption and function. Many of the symptoms listed above are associated with a mild deficiency. 

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It is important to know what is causing a deficiency. 3 common causes of deficiency can be inadequate intake; gut health issues affecting the absorption and utilisation of certain vitamins; and longterm use of certain common medications. 

 

1. Inadequate intake can be remedied with alterations to diet and supplementation. 

2. Gut health can be complex. Modifying you diet by removing pro-inflammatory foods and increasing fibre can be beneficial for some people. It is best to learn the causes and work with a health care professional to heal your gut and get it back to optimal function if possible. 

3. If you are on any medications for a long period of time it is worth talking to a practitioner on what nutrient deficiencies can be caused by these meds and how you can remedy this. 

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References:

(1), (2): Hanna M, Jaqua E, Nguyen V, Clay J. B Vitamins: Functions and Uses in Medicine. Perm J. 2022 Jun 29;26(2):89-97. doi: 10.7812/TPP/21.204. Epub 2022 Jun 17. PMID: 35933667; PMCID: PMC9662251.

(3): Young LM, Pipingas A, White DJ, Gauci S, Scholey A. A Systematic Review and Meta-Analysis of B Vitamin Supplementation on Depressive Symptoms, Anxiety, and Stress: Effects on Healthy and 'At-Risk' Individuals. Nutrients. 2019 Sep 16;11(9):2232. doi: 10.3390/nu11092232. PMID: 31527485; PMCID: PMC6770181.

(4), (5): Julia J. Rucklidge, M. Usman Afzali, Bonnie J. Kaplan, Oindrila Bhattacharya, F. Meredith Blampied, Roger T. Mulder, and Neville M. Blampied. Massacre, Earthquake, Flood Translational Science Evidence That the Use of Micronutrients Postdisaster Reduces the Risk of Post-Traumatic Stress in Survivors of Disasters. International Perspectives in Psychology (2021), 10(1), 39–54 https://doi.org/10.1027/2157-3891/a000003.