Feel better with B vitamins. The essential nutrients, including B12, are crucial in regulating mood. The human body does not produce B-complex vitamins. Studies show that B vitamins support a healthy mood. It would be best if you supplemented them through diet. The essential vitamins are vital for producing brain chemicals that impact learning, memory, mood, and reward-related behaviors. Low levels increase the risk of depression, particularly B1, B2, B6, and B12.

Low B1, B2, B6, &B12 levels link to depression

An extensive review of 13 articles and 18 studies found that individuals who consumed higher levels of B1, B2, B6, and B12 through their diet were significantly less likely to experience depressive symptoms than those with lower levels. Participants with the highest levels of these B vitamins were 31 percent less likely to report depression than those with the lowest levels. Interestingly, women with low B vitamin levels were more vulnerable to depression than men with low levels.

 

B6 appears to reduce depression in college women

Additionally, B6 has shown impressive results in reducing depression in college women. Excellent sources of vitamin B6 include meat, poultry, fish, eggs, and dairy. Shockingly, deficiency in B6 affects up to 40 percent of women taking oral contraceptives in the United States.

A pilot study involved eight healthy participants on oral contraceptives for at least a year. The group either received a placebo or 100mg of vitamin B6 daily. Participants maintained their regular diet and exercise routines throughout the study, conducted in two four-week phases with a pause in between.

After the vitamin B6 phases, symptom scores decreased by 20 percent on the standard Beck Depression Inventory-II scale. However, during the placebo phase, the scores increased by 11 percent. Doctors discussing the findings stated that the data supports a growing body of evidence suggesting that vitamin B6 may reduce symptoms of depression in young women using oral contraceptives.

To sum it up, B vitamins support a healthy mood. From preventing depression to improving cognition, B vitamins are essential for producing brain chemicals that impact learning, memory, mood, and reward-related behaviors. You can easily supplement these essential vitamins through your diet. So go ahead and boost your mood with B vitamins today!

Reference: Nutrition Reviews; 2022, Vol. 80, No. 3,351-66