B vitamins are essential for brain function and mental health. Deficiency can increase the risk of depression, anxiety, and dementia. Learn how B vitamins can help!
Vitamin B or vitamin B-complex are eight water-soluble vitamins. They are chemically distinct and found in different kinds of foods. However, they are collectively called B vitamins, as they have very similar, slightly distinct roles in the human body (1).
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Together, these vitamins are essential for energy production. They help convert carbs, fats, or even proteins to energy. They also play a vital role in DNA production. Thus, their deficiency often leads to issues like fatigue, low energy levels, nerve damage, cardiovascular dysfunction, anemia, and other issues (1,2).
Vitamin Bs especially play an important role in brain health. Although the human brain represents just about 2% of the body weight, it consumes more than 20% of energy. Thus, the brain is a highly energy-hungry organ. Since vitamin Bs are needed for energy production, even their minute deficiency can affect brain functions, increasing the risk of mental health issues (1).
Vitamin Bs and Mental Health
Understanding the role of these vitamins in brain health is vital, considering that people nowadays are mostly engaged in mental tasks. Further, mental health disorders like anxiety and depression, along with degenerative brain disorders like dementia, are rising considerably.
Here, it is vital to understand that vitamin B deficiency is just one of the factors in the development of mental health disorders. Their deficiency increases the risk of mental health diseases. Hence, their adequate intake can have a protective role.
Out of eight vitamin Bs, six of them are especially good for mental health. These are:
Vitamin B1 (Thiamine)
It plays a vital role in brain energy production and is also needed to produce certain neurotransmitters, including acetylcholine.
Its deficiency is known to cause severe brain issues like Wernicke-Korsakoff syndrome. However, even its mild deficiency may cause mood disturbances, memory problems, and even seizures. New studies show that its deficiency is also common in those diagnosed with Alzheimer’s and other brain disorders (3).
Similarly, studies show that thiamine deficiency can cause mental health issues. One is more likely to develop depression if its intake falls below certain levels (4).
Some sources of B1 include nuts and seeds, green leafy vegetables, avocados, legumes, beets, and potatoes.
Vitamin B6 (Pyridoxine)
It is among the most important vitamins for brain health. It is essential for producing numerous brain chemicals, such as serotonin, dopamine, and gamma-aminobutyric acid (GABA). Changes in brain levels of these chemicals are associated with mood changes and an increased risk of mental health issues.
Vitamin B6 is perfect for calming down nerves and reducing stress. It increases the production of inhibitory neurotransmitters, and studies show that at higher dosages, it may even reduce anxiety (5).
Some sources include green pepper, peanuts, bananas, fish, green leafy vegetables, and legumes.
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Vitamin B9 (Folate)
This vitamin is vital for DNA and RNA synthesis and production of various neurotransmitters. It is crucial for brain development and cell division. Its deficiency during pregnancy is associated with neurodevelopmental disorders or brain development defects.
However, folate is also vital for mental health in adults. Its deficiency may cause fatigue, poor memory, and emotional issues. For example, there is strong evidence that its deficiency may increase depression risk and even lead to suicidal thoughts (6). Not only that, its deficiency may even increase dementia risk.
Some recommended sources of this vitamin are kidney beans, mushrooms, green vegetables (such as Brussels sprouts, broccoli, turnip greens), okra, strawberries, and oranges.
Vitamin B12 (Cobalamin)
It appears that vitamin B12 is especially vital for the formation of a nerve sheath called myelin; thus, its low intake causes poor nerve transmission. Its severe deficiency causes anemia and may cause nerve damage. Those with low vitamin B12 intake show poor memory, have mood changes, and may even experience some severe mental health issues. On the contrary, it boosts brain health, energy levels, and mood at higher dosages and may also reduce inflammation (7). Some sources include pasture-raised free-range eggs, seaweed, beetroot, beef liver, and fish.
Vitamin B3 (Niacin)
This vitamin has received special attention in recent years for slowing down brain aging. It plays an important role in the brain’s energy production and maintaining brain cells. It also boosts serotonin production. Its deficiency causes mood issues and poor concentration.
For example, studies show that for every milligram of increased niacin intake, depression risk decreases by 2%. However, this effect is only seen till a dosage of 36 mg/day, and at dosages beyond this, it may be somewhat harmful (8). The best sources of vitamins would be whole organic foods first, before supplements. The body knows how to take what it needs and lets go of the rest. Some recommended sources include green leafy vegetables, green peas, avocados, brown rice, mushrooms, and nuts.
Vitamin B5 (Pantothenic Acid)
This wonderful vitamin is essential for producing CoQ10, synthesis of fatty acids, and many brain chemicals. Its deficiency causes fatigue, mood changes, irritability, and other mental health issues (9). Recommended sources include avocados, green vegetables, legumes, broccoli, peanuts, eggs, mushrooms, and cauliflower.
What To Remember:
Vitamin B-complex plays a vital role in brain health. An adequate intake may boost energy levels and mood and help prevent mental health issues. Hence, ensuring an adequate intake of all these vitamin Bs for maximum benefit is crucial by eating a robust diet rich in B-complex. A food-based B-complex supplement containing all these vitamins is also an excellent way to maintain their levels. It is important to remember that taking one B vitamin without the rest can deplete you of the other B vitamins. Furthermore, since B-complex is a water-soluble vitamin, the body does not store them. They are excreted in the urine daily. Hence, ensuring an adequate daily intake is beneficial.
The other two B vitamins, B2 (riboflavin) and B7 (biotin) are also good for stress reduction and nerve and mental health.
Finally, keep in mind that their consistent intake is important, but one should not abuse them, as taking them at higher dosages is not essentially going to help more.
References
1. Kennedy DO. B Vitamins and the Brain: Mechanisms, Dose, and Efficacy—A Review. Nutrients. 2016 Jan 28;8(2):68.
2. Services D of H& H. Vitamin B [Internet]. Department of Health & Human Services; [cited 2024 May 3]. Available from: http://www.betterhealth.vic.gov.au/health/healthyliving/vitamin-b
3. Butterworth RF. Thiamin deficiency and brain disorders. Nutr Res Rev. 2003 Dec;16(2):277–84.
4. Xu X, Qi C, Xu S, Fu X, Li Z, Ren H, et al. Association between thiamine intake and depression: A national cross-sectional study. Journal of Affective Disorders. 2024 May 1;352:259–66.
5. Field DT, Cracknell RO, Eastwood JR, Scarfe P, Williams CM, Zheng Y, et al. High-dose Vitamin B6 supplementation reduces anxiety and strengthens visual surround suppression. Hum Psychopharmacol. 2022 Nov;37(6):e2852.
6. Liwinski T, Lang UE. Folate and Its Significance in Depressive Disorders and Suicidality: A Comprehensive Narrative Review. Nutrients. 2023 Sep 4;15(17):3859.
7. Sahu P, Thippeswamy H, Chaturvedi SK. Neuropsychiatric manifestations in vitamin B12 deficiency. Vitam Horm. 2022;119:457–70.
8. Tian S, Wu L, Zheng H, Zhong X, Liu M, Yu X, et al. Dietary niacin intake in relation to depression among adults: a population-based study. BMC Psychiatry. 2023 Sep 18;23:678.
9. Mount Sinai Health System [Internet]. [cited 2024 May 3]. Vitamin B5 (Pantothenic acid) Information | Mount Sinai - New York. Available from: https://www.mountsinai.org/health- library/supplement/vitamin-b5-pantothenic-acid
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