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.

Vitamin B1: stress and anxiety relief

Let's examine the role of Vitamin B1 for stress and anxiety.

Vitamin B1 (Thiamine or Thiamin) is the first of B-complex vitamins discovered. As other B-complex may help with your stress.

Stress drains your energy, affects your mood balance, your concentration and your memory. Vitamin B1 may help with all these issues.

* Energy Production: Vitamin B1 doesn't give you extra energy, but it helps turn the food you eat into energy. It is part of a complex enzyme system that helps in the oxidation of sugar. Vitamin B1 is required for the functioning of this enzyme system, which releases energy for the normal functions of your body.

* Positive mood balance: A study of young women have shown that there was an association between low vitamin B1 levels and feeling less composed, less confident and more depressed. After vitamin B1 supplementation there was a marked improvement in mood status. Another study have shown that an improvement in Thiamine status was associated with reports from the participants of being more clearheaded, composed, and having more energy.

* Improved memory: There are studies showing that vitamin B1 can improve your memory and concentration.

* Helps in nervous health and integrity: Vitamin B1 helps in the proper development of myelin sheaths around nerves. Deficiency of Vitamin B1, might result in the degeneration of these coverings, which might result in nerve death and damage.

* Neurotransmitter synthesis: Vitamin B1 is one of the cofactors helping to the neurotransmitter synthesis.

Obviously vitamin B1 stress and anxiety role is well established.

There are many good sources of vitamin B1 like: fortified breads, cereals, pasta, whole grains (especially wheat germ), lean meats (especially pork), fish, dried beans, peas, soybeans, asparagus, romaine lettuce, mushrooms, spinach, sunflower seeds, tuna, green peas, tomatoes, eggplant, Brussels sprouts, yeast extract, pulses, nuts, seeds.

Vitamins for stress and anxiety: Part 2

Talking about vitamins for stress and anxiety, vitamins A and E are very important. Vitamins A and E play a critical role in a variety of functions throughout the body. Their antioxidant action is very important. As antioxidants they protect neurons (nerve cells) from damage and they act against free radicals for better health and well being. There are studies suggesting that antioxidants may promote chemical reactions that encourage neurons to survive, repair and grow.

You can find vitamin A in many foods: eggs, meat, milk, cheese, cream, liver, kidney, butter, cod, halibut fish oil, carrots, pumpkin, sweet potatoes, winter squashes, cantaloupe, pink grapefruit, apricots, broccoli, spinach, and most dark green, leafy vegetables.

You can find vitamin E in foods: Wheat germ oil, almonds, sunflower seed kernels, asparagus, avocado,cucumber, nuts, olives,red palm oil,seeds, spinach and other green leafy vegetables, vegetable oils (canola, corn, sunflower, soybean, cottonseed), wheat germ, wholegrain food, milk, mango,kiwi.

Vitamin C is a major vitamin for stress and anxiety. Vitamin C acts as an antioxidant and helps your immune system. Vitamin C is necessary for the synthesis and metabolism of various stress-related hormones.

You can find vitamin C in all fruits and vegetables. The highest sources of vitamin C include green peppers, citrus fruits and juices, strawberries, tomatoes, broccoli, turnip greens and other leafy greens, sweet and white potatoes, and cantaloupe, papaya, mango, watermelon, brussels sprouts, cauliflower, cabbage, winter squash, red peppers, raspberries, blueberries, cranberries, and pineapples.

The most valuable vitamins for stress and anxiety are the B vitamins. In our next post we'll talk about their critical role to stress and anxiety.

Vitamins for Stress and Anxiety: Part 1

Vitamins are substances that your body needs to grow, support a variety of biological processes (digestion, nerve function, etc.), develop normally and stay healthy. There are 13 vitamins. The best way to get your vitamins is to eat a balanced nutrition.

"Stress" vitamins-why?

You may experience a very stressfull life. There are too many demands (school, workplace, home, road, etc.). You need support from any source anailable. A balanced nutrition may give you the energy and support you need. For optimal nerve function and less stress, vitamins for stress and anxiety may help.

We call "stress" vitamins the Vitamin B complex, Vitamin C, Vitamin E and Vitamin A. They act in many ways: anti-oxidant, immunity, integrity of nerves, nerves function, the normal functioning of adrenal glands, fixing the synthesis of important neuro transmiters and hormones.

So you must know how vitamins for stress and anxiety act, where you can get them and how you can get them in the right and balanced way.

"You are what you eat"

"You are what you eat", says Ayurveda, the ancient Indian science of life.

I strongly believe that this is one of the greatest quotes ever expressed by human beings. Healthy, balanced nutrition is an input to and foundation for health and development. According to the WHO (Word Health Organization): "Better nutrition means stronger immune systems, less illness and better health. Healthy children learn better. Healthy people are stronger, are more productive and more able to create opportunities to gradually break the cycles of both poverty and hunger in a sustainable way. Better nutrition is a prime entry point to ending poverty and a milestone to achieving better quality of life."

In our "Nutrition-Health-Wellness" Blog you will find information on how a good nutrition may enhance your health and your overall well being, the best foods to include in your meals, foods you should avoid, foods that help with health issues, tips for a well balanced nutrition, and many more.

Stay tuned with "Nutrition-Health-Wellness" Blog.