How does stress impact our B Vitamin levels?
Stress can result in multiple unhealthy behaviors and moods – such as overeating, skipping meals, self-medicating with alcohol, smoking, poor sleep, irritability, anger and more.
Chronic stress can have several particularly adverse health consequences. For example, the immune system can be negatively impacted by decreased natural killer cell activity and decreased secretory IgA, the latter being the GI tract’s first line of defense against invading organisms.
Chronic stress can also disrupt the GI tract (gut) by decreasing the beneficial bacteria species (the good guys), while increasing the levels of the pathogenic bacteria (bad guys).
Chronic stress can also increase or decrease cortisol levels. Initially levels may be increased. Elevated cortisol can have a negative impact on the immune system, blood pressure, blood sugar, ability to lose weight, and much more.
However, over time, the adrenals can become fatigued and cortisol levels may become depleted. B vitamins can help modulate cortisol levels.
Several B vitamins can support individuals who suffer from the effects of stress:
Thiamin (vitamin B1) – a protective nutrient for the adrenals; can decrease stress-induced cortisol response
Niacinamide (vitamin B3) – can increase REM sleep and decrease wakefulness in patients who have insomnia by promoting serotonin from tryptophan.
Pantothenic acid (vitamin B5) – deficiency can result in compromised adrenal function; can blunt an overactive cortisol response to stress.
Pyridoxal 5’-phosphate (active vitamin B6) – One of my faavourites, it is a cofactor for stress-mitigating neurotransmitter formation (GABA, serotonin, and dopamine).
5-MTHF (active folate) – essential for the formation of BH4, which is necessary for formation of serotonin, dopamine, norepinephrine, and epinephrine which are important in mood and sleep as well as regulating the stress response.
Vitamin B12 (as Methylcobalamin) – helps reset circadian rhythms for improved sleep and for regulating cortisol.
It’s really important to find the right B Vitamin complex with adequate amounts and forms of B Vitamins as well as finding a supplement that has the perfect balance of each B Vitamin.