Stress – a word that is very common nowadays. But what exactly does it mean or what takes place in our body under stress? Stress is an overload that leads to the release of stress hormones such as adrenaline and cortisone. The body deploys its defensive forces and enters the so-called alarm phase. However, this causes other very negative reactions in the body. Stress can have devastating effects on our health, but B vitamins can help to counteract stress.
Why are B vitamins so important during stress?
The group of B vitamins consists of eight different, water-soluble vitamins, which are an essential source of energy and play an important role in the metabolic process. They help our body convert the food we eat into energy. They are also used as brain and nerve food, contribute significantly to a functioning digestion and are important for the health of the skin, eyes, oral cavity and liver. B vitamins therefore support the cardiovascular system, are important for skin, hair and nails, promote mental concentration and clarity, prevent migraines, strengthen the immune system and help alleviate stress.
Which B vitamins help against stress?
Vitamin B1 (Thiamine)
Vitamin B1 is important for the health of the nervous system and energy metabolism. It helps convert food into energy and it is important for heart function. It cannot be stored in the body, so it must be taken daily with food. Vitamin B1 converts glucose into energy, which is beneficial in stressful situations. It also contributes to concentration and mood stabilization, making you more resilient. The most notable vegetable sources of vitamin B1 are whole grain cereals, potatoes, nuts and legumes.
Vitamin B3 (Niacin)
Vitamin B3 supports the functions of the digestive and nervous systems. Unusual for a vitamin, niacin can also be produced by the body itself through the breakdown of the amino acid L-tryptophan when too little of it is absorbed through food or due to stress. Additionally, vitamin B3 supports the normal function of the nervous system and helps the body to gain energy from carbohydrates. This controls blood sugar and allows us to respond more evenly to stress. Good sources of niacin are meat, offal, fish and yeast.
Vitamin B5 (Pantothenic acid)
Vitamin B5 is one of the most important B vitamins against stress, because it not only increases the activity of the immune system, but it also helps the body to better withstand stressful conditions. Good sources of pantothenic acid are meat, offal, egg yolk, fish, legumes, cereals and yeast.
Vitamin B6
Together with vitamin B9 and vitamin B12, vitamin B6 plays an important role in the formation of the happiness hormone serotonin and other neurotransmitters such as dopamine and norepinephrine, which help support the body positively during high stress. Vitamin B6 is found mainly in fish, meat, whole grain products, nuts, legumes and potatoes.
Vitamin B9 (Folic acid)
Vitamin B9 also supports cell growth and renewal and contributes to normal protein metabolism. High concentrations of folic acid can be found in poultry and calf liver as well as in yeast, wheat germ and bran.
Vitamin B12 (Cobalamin)
Vitamin B12 is considered the perfect energy booster during stressful times. If there is a deficiency in vitamin B12, the symptoms can range from mild fatigue to total exhaustion. Vitamin B12 is mainly found in animal products. In fish, meat, dairy products and eggs. Vegan alternatives include sour cabbage and Chlorella algae.
