Vitamin B6 and stress-anxiety

Vitamin B6 is a water-soluble vitamin and is part of the vitamin B complex group. There are seven known forms of this vitamin. It is involved in many aspects of macronutrient metabolism, neurotransmitter synthesis, histamine synthesis, hemoglobin synthesis and function and gene expression. It also serves as a coenzyme for many reactions.

Vitamin B6 has a significant and selective modulatory impact on central production of both serotonin and GABA - neurotransmitters which control depression, pain perception, and anxiety.

GABA is an inhibitory neurotransmitter present almost exclusively in the central nervous system, distributed across almost all brain regions, and expressed in interneurons modulating local circuits. Clinical data indicate that decreased GABA function accompanies depressed or manic mood states. Low GABA levels are found in brain, cerebrospinal fluid and plasma of patients with depression.

As a neurotransmitter, serotonin helps to relay messages from one area of the brain to another. An imbalance in serotonin levels may influence mood in a way that leads to depression, anxiety, panic, and even excess anger.

Vitamin B6 is an antioxidant nutrient that helps the body inhibit the formation of damaging free radicals.

Various active forms of vitamin B6 act as co-factors in many different enzymatic reactions. They are crucial in a number of different metabolic activities including glucose production, niacin formation, lipid metabolism, neurotrasmitter synthesis, hormone modulation in the mobilization of single-carbon functional groups (one-carbon metabolism). Such reactions are involved in the synthesis of nucleic acids, and on the function of the immune system, and more.

Studies have shown that a deficiency of vitamin B6 causes extreme anxiety, nervousness, confusion, and melancholy.

In one study, women with premenstrual syndrome received 50mg per day of vitamin B6 or a placebo for 3 months. Symptoms amongst these women included depression, irritability, tiredness, headache, breast tenderness and swollen abdomen/hands. At this dose depression, irritability and tiredness were the only symptoms to respond and they were reduced by 50%.

Vitamin B6 is easily destroyed by heavy use of alcohol, drugs and refined sugars.

Food sources of vitamin B6 are chicken, turkey, salmon, pork, organ meats, wheat bran, poultry, fish, corn, seeds, grains, wheat, potatoes, rice bran, bananas, green beans, brewer's yeast, avocados, wheat germ, soybeans, walnuts, blackstrap molasses, cantaloupe, cabbage, milk, egg yolks, green peppers, carrots, peanuts, pecans and sunflower seeds.

Vitamin B3 for stress and anxiety

Vitamin B3 (Niacin) is a water soluble vitamin. It is essential for neurological health; nervous system function; energy production, cellular repair and protection.

• Vitamin B3 is essential for the metabolism of carbohydrates, fats and lipids in the body. The metabolism of carbohydrates, fats and lipids produces the energy you need.

• Niacin has an antioxidant action against free radicals (molecules causing damage and death to your cells)

• The coenzymes required for the repair of the genetic damage that occurs when cells are exposed to viruses, drugs or other toxic substances are vitamin B3-dependant coenzymes.

• Niacin is also utilized by your body to remove toxic and harmful chemicals.

• Niacin is an important factor for the synthesis of various hormones including sex hormones, cortisone, thyroxin and insulin, hormones essential for your behavior.

• A special form of vitamin B3 has been demonstrated to alleviate anxiety by enhancing the ability of the “calming” neurotransmitter GABA to bind to receptors in your brain. It appears that vitamin B3 is an effective natural alternative to benzodiazepines such as valium for the treatment of anxiety.

You can find vitamin B3 in organ meats (kidney, liver), lean meats, pork, prawns, and even milk from a cow. Other sources include seeds (sunflower, sesame, pumpkin, melon) and almonds, rice bran, wheat products, beans, green vegetables, turnips, carrots, and celery, banana, broccoli, orange, kiwi, avocado, mango, apricot, strawberries, tahini. Yeast and bran can be good sources if the bran coating is not removed.