Do the winter doldrums have you down? Have you felt sluggish or mentally weak? Or have you had pure, unadulterated anxiety and feelings of being worried? Are you awake and worrying all night, losing out on valuable sleep? Then the chances are good that you could have a Vitamin B deficiency. Vitamin B is known as an unspoken solution for anxiety and can put you in a better mood and feeling less stress.

Vitamin B is a group of 12 vitamins often referred to as the Vitamin B Complex. These vitamins work together to optimize your brain and body to help alleviate those anxious feelings and mood swings.  People who are lacking in the B Vitamins are prone to numerous health conditions.

In fact, the B Vitamins help to regulate every part of your nervous system, the brain, digestive functions, and even the skin! Therefore, using Vitamin B to help overcome your mood swings and stress, you will be improving all aspects of your health. Some even call the B Vitamins the “unspoken solution” as it’s often overlooked by the medical community as a source of depression or anxiety.

WHAT ARE THE B VITAMINS?

Vitamin B is not one single vitamin, Actually, the B-vitamins are a group of 12 vitamins, B1 through B12. These are water-soluble vitamins that your body easily absorbs and then converts into vital nutrients.

Let’s take a quick look at the B Vitamins that have the most impact on your mental wellness and moods, as well as an explanation of what happens to your when you lack each of these nutrients.

VITAMIN B1 – THIAMINE

First up is Vitamin B1. It’s also referred to as Thiamine and its job is to help fuel your body by transforming carbohydrates into glucose. It plays an important role in regulating almost every part of your body. Your hair, liver, eyes, digestive system, and muscles all rely on this energy.

More importantly to this discussion, Vitamin B1 helps to create a healthier nervous system and therefore increases your brain’s ability to conquer stress.

Vitamin B1 deficiency can cause disturbances in your sleep patterns and memory loss. Lack of sleep has been proven by the Mayo Clinic to lead to mood swings and feelings of being overwhelmed.

Vitamin B1 is found in fish, nuts, and plant-based foods, such as:

• Tuna
• Sunflower Seeds
• Green Peas
• Asparagus
• Pistachios
• Wheat Germ
• Brussel Sprouts
• Herring
• Spinach

VITAMIN B3 – NIACIN

Vitamin B3, also called Niacin, plays an important role in regulating brain function and memory. It also plays an important role in protecting the health of the pancreas to help prevent diabetes.

Vitamin B3 deficiency has been linked to a number of diseases, including fatigue and depression. The most common cause of Vitamin B3 deficiency is the excessive use of alcohol.

Vitamin B3 Sources:

• Eggs
• Turkey
• Chicken
• Niacin-enriched cereals
• Whole Grains
• Brown Rice
• Beets
• Beef Organs
• Peanuts

VITAMIN B5 – PANTOTHENIC ACID

Vitamin B5, or pantothenic acid, is critical to building healthy cells. From maintaining healthy cholesterol levels to growing healthier hair and skin, this vitamin is essential to your wellness. However, it also factors into controlling hormones that help you in combatting stress.

Vitamin B5 deficiency can leave you exhausted and with feelings of irritability.

Vitamin B5 Sources:

• Salmon
• Cabbage
• Milk
• Nuts
• Eggs
• Cheese
• Wheat
• Soybeans
• Peanuts

VITAMIN B6 – PYRIDOXINE

You may hear Vitamin B6 called Pyridoxine. This vitamin is vital in balancing your hormones and metabolism, strengthening your immune system, and keeping you heart-healthy. It helps your body replace serotonin to stabilize your moods.

Vitamin B6 deficiency is linked to insomnia, irritability, depression, and anxiety.

Vitamin B6 Sources:

• Beef Liver
• Tuna
• Garbanzo Beans
• Bananas
• Walnuts
• Green Beans
• Wheat Germ

VITAMIN B9 – FOLIC ACID

Vitamin B9 also has two other names, folate or folic acid. This vitamin is essential in the fighting cancer, heart disease, and strokes. In addition, it helps you to maintain both emotional and mental stability.

Deficiency of folic acid is a common cause of heart issues, osteoporosis, and certain kinds of cancer. Moreover, it can cause feelings of paranoia, low energy, and memory loss.

Vitamin B9 is found in a great variety of healthful foods, including legumes and vegetables. Here are a few.

• Beans
• Lentils
• Peanuts
• Cauliflower
• Mushrooms
• Bananas
• Oranges
• Garbanzo Beans
• Green Peas
• Brown Rice

VITAMIN B12 – CYANOCOBALAMIN

Vitamin B12, cyanocobalamin, is a vital nutrient for your emotional well-being. It’s vital in the production of both serotonin and melatonin. These are essential to regulate your sleep and mood patterns.

Deficiency in Vitamin B12 can have a negative impact on your ability to get sufficient sleep. It also causes lack of appetite and mood swings.

Vitamin B12 Sources:

• Tuna
• Beef Liver
• Oysters
• Yogurt
• Eggs
• Chicken

In summary, you may feel a little down this winter. But before you blame the persistently cold winter temperatures of the shortened hours of daylight, take a hard look at your dietary habits. If you’re not eating a variety of the foods that are rich in the B vitamins, that could be the real reason for your depression or mood swings.

Vitamin B Complex vitamins are another option for you. They are safe to take as long as you follow the dosage instructions.