Micronutrients are vitamins and minerals that our bodies need in small amounts to support our biological processes, metabolism, and overall health. This blog will focus on the B vitamins and how they support mental health.
The B-Vitamins are water-soluble vitamins, which means they dissolve in water and are not stored in the body, so we need to consume them daily. The B-vitamins include:
- Vitamin B1 (thiamin) supports energy metabolism for neuron function.
- Vitamin B2 (riboflavin) keeps blood and blood vessels healthy.
- Vitamin B3 (niacin) helps regulate blood pressure and cholesterol.
- Vitamin B5 (pantothenic acid) helps make and break down fats.
- Vitamin B6 (pyridoxine) helps produce red blood cells, can protect your heart and improve your mood.
- Vitamin B7 (biotin) helps convert carbs, fat and protein into energy.
- Vitamin B9 (folate) is important for forming red blood cells and DNA.
- Vitamin B12 (cobalamin) helps produce red blood cells and supports healthy brain function.
Roles of B Vitamins
B vitamins help with handling stress and neurotransmitter production. Neurotransmitters are our chemical messengers that move messages from one nerve cell to another. Neurotransmitters are involved in different roles in our nervous system: Sleep, pleasure, mood, memory, focus and cognition.
Several B vitamins are important cofactors for neurotransmitter production. For example, the active versions of vitamin B6, B3 and Folate are needed for your body to produce serotonin and dopamine, two of our “feel good” neurotransmitters. Vitamin B6 also helps your body to produce GABA, which has a calming effect on the nervous system.
Food Sources
B Vitamins are found in: Animal products such as pork, beef, fish, chicken, turkey, liver, and other organ meats, eggs, dairy products. Plant foods such as legumes, whole grains, beans, some fruits, and vegetables.
Fun Facts
Vitamin B12 is primarily found in animal products and some fortified foods. Vegan diets (no animal products) are likely to be deficient in B12. Consult with your dietitian to determine if you should supplement with B12.
Those living with HIV, bariatric surgery, diabetes or alcohol dependence may have increased risk of B-vitamin deficiency.
If you are taking SSRI medication, there are certain vitamin and amino acid supplements you may want to avoid taking. Always talk to your psychiatrist / health care provider before adding any dietary supplements.
References:
https://www.cdc.gov/nutrition/features/micronutrient-facts.html
https://health.clevelandclinic.org/water-soluble-vitamins
https://pmc.ncbi.nlm.nih.gov/articles/PMC4772032/
https://pubmed.ncbi.nlm.nih.gov/38612845
