Vitamin B1(thiamin) and mental health. Mental health problems such as memory loss, anxiety, depression, irritability, and insomnia are also associated with deficiencies in vitamin B1. The brain uses this vitamin to help convert glucose or blood sugar into energy.
B-complex, vitamin E, vitamin C, GABA, and 5-HTP are 5 vitamins commonly used to help with anxiety and stress.
Vitamins B9 and B12 are both thought to treat symptoms of anxiety. Folic acid has many uses in the body, and B9 deficiency has been linked to higher levels of anxiety and depression. When taken in conjunction with B12, these B super-vitamins help metabolize serotonin, which is important for mood regulation.
Vitamin B deficiency (B1, B6, B7, B12, B complex) can contribute to depression, anxiety, and mood swings. It is associated with a disruption in the nervous system as well as the circulatory system. B12/B9, or folate, is at the forefront of mood management.
Medical research has linked magnesium to reduced anxiety. Magnesium helps you to relax by stimulating the production of melatonin and serotonin which boost your mood and help you sleep. Magnesium also reduces the production of cytokines and cortisol, which lead to increased inflammation and stress.
Overthinking can be an early indicator or symptom of depression, anxiety, and other mental health conditions. To stop overthinking, you can try challenging your thoughts, reaching out to loved ones for support, or talking to a mental health professional for extra help.
When it comes to brain health, focus on the three B's : vitamins B6, B12, and B9 (folate). “These three types of B vitamins are necessary for the brain's normal functioning,” says Dr. Agarwal, “and any deficiency in them may increase the risk of memory loss and other forms of cognitive decline.”
Vitamin B12
“B12 is essential for optimising our mood and mental performance, because it's essential for the production of serotonin,” says dietician Sophie Medlin. She explains that serotonin is our 'happy' hormone; the neurotransmitter that promotes feelings of wellbeing in our brain.
Mental Health Benefits of B12
But where vitamin B12 is really crucial is in keeping the brain and nervous system healthy and functioning well. B12 is needed to form memories and to focus and concentrate.
Overthinking is caused due to various reasons like fear, intolerance to uncertainty, trauma, or perfectionism. Overthinking can also be a symptom of already existing mental health conditions such as generalized anxiety disorder, social anxiety, or depression.
Sometimes it's helpful to have a way to distract yourself with happy, positive, healthy alternatives. Things like mediation, dancing, exercise, learning an instrument, knitting, drawing, and painting can distance you from the issues enough to shut down the overanalysis.
Overthinking changes the structure and connectivity of the brain leading to mood disorders therefore it can lead to mental illnesses such as anxiety, stress, and depression. Moreover, it can decrease your energy to focus and can affect your problem solving and decision making power.
—Magnesium helps maintain the activity of stimulating neurotransmitters like glutamate and binds to calming receptors in the brain, helping increase GABA activity (the main inhibitory neurotransmitter in the brain), promoting relaxed feelings and a more peaceful mental state.
Research still doesn't fully support taking magnesium for treating anxiety. This means that no minimum or maximum dosage is recommended specifically for anxiety. However, according to a 2017 review , the average doses used in studies ranged between 75 to 360 milligrams (mg) each day.
Causes of Anxiety Disorders
Chronic, heavy stress. Exposure to major traumatic events. Health issues such as diabetes and heart diseases. Use of certain medications for serious health issues.
When it comes to the issue of vitamin B12 vs B complex, both types of vitamins are crucial. If you're lacking B12, consume more of it via supplements or food. If you're lacking vitamin B in general, consider B complex vitamins instead. Overall, both vitamins are essential nutrients.