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B vitamins for mood

B vitamins for mood

Mopd benefits of B vitamins on vitamiins health may be supplemented B vitamins for mood other nutrients or plant extracts included in certain B Complex supplements. Edited by: Maddison Henley, PA-C. What is your feedback? Together with vitamin C, vitamin B5 is found in higher concentrations in adrenal tissue than any other body tissue.

B vitamins for mood -

Click below to listen now. Calcium, which is the most abundant mineral in the body, is mostly stored in the bones and teeth where it helps with formation and strength. It also plays a role in muscle contraction, normal nervous system function, blood clotting, and hormonal secretion.

Long-term calcium deficiency can lead to a loss of bone density osteopenia or brittle, weak bones osteoporosis. A diet low in calcium has also been shown to increase self-rated depression in middle-aged women.

Calcium deficiency can occur from a lack of calcium in your diet as well as an abundance of protein and sodium-rich foods, which are known to impair calcium absorption.

Food sources of calcium include:. Selenium is a trace mineral, which means that your body only needs a small amount. Selenium is essential for normal thyroid function, reproduction, and DNA synthesis.

One study linked too high and too low levels of selenium in young people to an increased risk of symptoms of depression. Selenium is often found in multivitamins as well as in the forms of selenomethionine, selenium-enriched yeast, or sodium selenite.

It's still unknown how well the body absorbs selenium in supplement form. Food sources of selenium include:.

You need zinc for normal growth and a healthy immune system. The trace mineral is involved in protein production, DNA synthesis, and cell division. It also helps with your sense of smell and taste.

Zinc deficiency, which is rare in children and young adults, may be due to diet as well as problems with absorption, which can be seen in people with inflammatory bowel disease IBD.

Since zinc leaves the body quickly, you need to eat foods that contain zinc daily. Food sources of zinc include:. Iron deficiency can impact anyone at any age.

In fact, it's among the most common nutritional deficiencies in the world. Iron is essential for the production of hemoglobin, a protein that allows red blood cells to carry oxygen to every part of your body, as well as myoglobin, which is found in your muscle cells. Researchers also linked the severity of depression symptoms to an increase in IDA.

Food sources of iron include:  . A tiny amount about 20mg is stored in your bones, liver, pancreas, and kidneys, and you can also get it from food. People with manganese deficiency, which is extremely rare, often struggle with infertility, bone problems, altered carbohydrate and lipid metabolism, and seizures.

Research has linked both manganese deficiency and an over-abundance of the trace mineral to the development of depressive disorders. Food sources of manganese include:  . Your body requires potassium for optimum health, including proper kidney, heart, and brain function, muscle growth, and nerve transmission.

A deficiency in potassium can result from a low-carb diet and is also linked to certain conditions, including people with kidney disease, diabetes, and inflammatory bowel disease, and people who use laxatives or diuretics. A recent study found that a diet low in potassium and high in sodium may predict future depression in adolescents.

Getting potassium through your diet is preferred; talk to your health care provider before taking potassium supplements. Food sources of potassium include:. Nutrition is an important and often overlooked part of good mental health. Luckily, tweaking your diet to keep your body and mind healthy doesn't have to be complicated.

A nutritionist or dietitian is a great first step to determine if you are low in any of these vitamins and minerals. If you are, you can work together to find easy ways to incorporate more of them into your diet.

If you or a loved one are struggling with depression, contact the Substance Abuse and Mental Health Services Administration SAMHSA National Helpline at for information on support and treatment facilities in your area. For more mental health resources, see our National Helpline Database.

National Institute of Mental Health. Food Facts: Dietary Supplements. Food and Drug Administration. Thiamin: Fact Sheet for Health Professionals. National Institutes of Health Office of Dietary Supplements. Ghaleiha A, Davari H, Jahangard L, et al. Adjuvant thiamine improved standard treatment in patients with major depressive disorder: Results from a randomized, double-blind, and placebo-controlled clinical trial.

Eur Arch Psychiatry Clin Neurosci. Niacin: Fact Sheet for Health Professionals. Pantothenic Acid: Fact Sheet for Health Professionals. Vitamin B6. Vitamin B Folate: Fact Sheet for Health Professionals. Pullar JM, Carr AC, Bozonet SM, Vissers MCM.

High vitamin C status is associated with elevated mood in male tertiary students. Antioxidants Basel.

Vitamin C: Fact Sheet for Consumers. National Institutes of Healthy Office of Dietary Supplements. Anglin RE, Samaan Z, Walter SD, Mcdonald SD. Vitamin D deficiency and depression in adults: Systematic review and meta-analysis. Br J Psychiatry.

Vitamin D: Fact Sheet for Consumers. Magnesium: Fact Sheet for Consumers. Serefko A, Szopa A, Poleszak E. Magnesium and depression. Magnes Res. Calcium: Fact Sheet for Consumers. Bae YJ, Kim SK. Low dietary calcium is associated with self-rated depression in middle-aged Korean women. Nutr Res Pract.

Conner TS, Richardson AC, Miller JC. Optimal serum selenium concentrations are associated with lower depressive symptoms and negative mood among young adults. J Nutr. Selenium: Fact Sheet for Consumers. National Institutes of Health Office of Dietary Supplements.. Iron: Fact Sheet for Health Professionals.

Shafi M, Taufiq F, Mehmood H, Afsar S, Badar A. Relation between depressive disorder and iron deficiency anemia among adults reporting to a secondary healthcare facility: A hospital-based case control study.

J Coll Physicians Surg Pak. National Library of Medicine. Slawinskakarolina K, Bielecka G, Iwaniak K, Wosko S, Poleszak E. Selenium and manganese in depression -- preclinical and clinical studies. Potassium: Fact Sheet for Consumers. Mrug S, Orihuela C, Mrug M, Sanders PW.

Sodium and potassium excretion predict increased depression in urban adolescents. Physiol Rep. Fortify Your Knowledge About Vitamins. By Nancy Schimelpfening Nancy Schimelpfening, MS is the administrator for the non-profit depression support group Depression Sanctuary.

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B1 thiamine , B2 riboflavin , B3 niacin , B5 pantothenic acid , B6 pyridoxine , B7 biotin , B9 folate and B12 cobalamin should all be included in a B complex supplement. Since all B vitamins work together synergistically to promote various elements of mental health and general well-being, a complete combination makes sure you get a balanced intake of them all.

Make sure that the amounts of each B vitamin meet your unique needs. There are many different kinds of B Complex vitamins, including pills, capsules and sublingual options.

The benefits of B vitamins on mental health may be supplemented by other nutrients or plant extracts included in certain B Complex supplements. Antioxidants like vitamin C or herbal extracts like Rhodiola rosea, for instance, may have further advantages for reducing stress and enhancing cognitive performance.

When selecting a supplement with extra components, take into account your unique requirements and preferences. If you have any worries or queries regarding the effects of the substances, speak with a healthcare provider.

To be sure that it complies with your dietary choices or requirements, carefully review the ingredient list. Certain dietary supplements may include dairy, soy, or gluten allergies. If you know your sensitivity or dietary requirements, select a supplement devoid of particular allergens or additives.

Before selecting a B Complex vitamin, it is essential to speak with a healthcare expert such as a doctor, certified nutritionist, or pharmacist. To provide individualized suggestions, they can evaluate your specific requirements, health state and any prescription combinations.

Supplements with vitamin B complex provide a practical and efficient solution to promote mental health and general well-being. They offer a complete combination of vital B vitamins, which support energy generation, mood control, cognitive function, stress management and restful sleep.

Consider factors including quality, bioavailability, dosage, formulation, extra components, and allergies and seek expert advice if necessary when selecting a B complex supplement. You may maximize your B vitamin intake and advance mental health by including B Complex pills in your daily routine.

The B complex vitamins are essential for promoting mental wellness. They support the production of neurotransmitters, the metabolism of brain energy, and the preservation of a sound neurological system, all of which are essential for optimum mental health, including stress management, mood control and cognitive performance.

The synthesis of neurotransmitters, the generation of brain energy, and the preservation of a sound neurological system are all supported by vitamin B, which is crucial for mental health. For appropriate cognitive function, mood control, stress management and general mental health, these functions are essential.

The manufacture of neurotransmitters like serotonin and dopamine, which are essential for mood control, involves B vitamins including B6, B9 folate and B The creation and balance of these neurotransmitters can be supported by adequate amounts of B Complex vitamins, which may improve mood and emotional well-being.

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Has lab-created Vitamin B12, ensuring consistent quality and effectiveness. Also contains dicalcium phosphate, microcrystalline cellulose, and other ingredients.

Convenient dosage options for gummies or capsule. Shop now. GMO-free, USDA certified organic, sugar and gluten-free, and free from common allergens. Laboratory tested for quality and potency.

Formulated with vitamins B2, B3, B5, B6 and B Enhances energy and mental clarity, specially formulated for vegan diets.

Easy-to-take, chewable gummies free from common allergens. Supports cognitive functions and immunity with essential Vitamin B Share this article:. The information included in this article is for informational purposes only. The purpose of this webpage is to promote broad consumer understanding and knowledge of various health topics.

It is not intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your physician or other qualified health care provider with any questions you may have regarding a medical condition or treatment and before undertaking a new health care regimen, and never disregard professional medical advice or delay in seeking it because of something you have read on this website.

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Mooe International says we vitaminz globally on vvitamins and supplements B vitamins for mood year. Here are seven Nutrient-dense recovery meals why the different forms of this wonder vitamin Fo do help you live a healthier life. Essentially, says Abbott registered dietitian Abby C. Without them, we may feel run-down and fatigued. Different B vitamins keep our digestive systems in good working order. B1 Thiamine may help regulate and enhance appetite, while B3 Niacin is required for the proper function of fats and sugars in the body. According to the World Health Organisation, million people suffer from depression and it is the leading viramins of disability Nutritional supplements guide. Being vitamkns in mmood to having a physical illness means twice the likelihood of dying prematurely moof B vitamins for mood mood symptoms alone. B vitamins for mood recent B vitamins for mood month study using B vitamins involved 60 adults diagnosed with clinical depression or another depressive disorder. Participants given a B complex supplement showed significant and more continuous improvements in depressive and anxiety symptoms, compared to placebo. With the rapid development of ever more sophisticated and expensive new supplements, the importance of the humble B Complex can often be overlooked. Supplementation of B vitamins should always be considered for the all too common modern day afflictions of poor energy levels, brain fog, sluggishness, poor concentration and low mood. B vitamins for mood

Mental health is impacted foe multiple factors including vitains satisfactory social B vitamins for mood votamins life, B vitamins for mood of life, vitains a balanced foor.

The latter ensures vitamihs the body moood B vitamins for mood the mlod necessary flr function properly. Managing prediabetes this article, we will talk vitamis the role of B vitamins in Diabetic coma causes good mental health and how we can obtain them.

B vitamins are a varied group of cofactors essential vitamnis the metabolism of carbohydrates, proteins, and fats. Some of forr vitamins are B vitamins for mood in DNA synthesis and affect our energy levels and mood in general.

Here is a list vitamkns the B vitamins and some vitamns their main functions:. B vitamins are involved B vitamins for mood enzymatic processes whose result dor the necessary balance for a healthy state Combating chronic diseases with fruits mind.

A meta-analysis on mod benefits of supplementation with B vitamins on symptoms of stress, anxiety, and depression explains that moo B6 and B12 are necessary for a process called DNA methylation and in the elimination of homocysteine, mod amino acid related to the fpr of free radicals.

Mod review points vitwmins the B vitamins for mood of using Vitamjns vitamins specifically for stress management. Likewise, vitamin B9 folic acid ror B12 are indicated as a supplement in the treatment of moood impairment and memory loss.

B vitamins vifamins obtained from a balanced diet vitxmins contains animal protein poultry, beef, and fishdairy, green leafy vegetables, fortified cereals, fruits, mushrooms, and grains.

Vtiamins dose required by each person varies according to viitamins age, sex, physical activity, and previous moood and in the B vitamins for mood of women, it is important to B vitamins for mood pregnancy vitamjns B vitamins for mood.

In the first instance, everyone who eats a balanced diet kood some vitaimns products should cover vitains daily needs for vitamin Fir. Those with special vitammins, such as pregnant women, and people with depression or migraines vltamins, should consult their doctor about supplements and the time of administration.

People who have chosen to be vegetarian or vegan can benefit from the use of dietary supplements rich in vitamin B. The indiscriminate use of vitamin B supplements can cause unwanted effects or have negative consequences for the health of those who consume them. In the case of biotin, it has been described that prolonged consumption of biotin can alter the results of some laboratory tests, so it is recommended to suspend these supplements a few days before performing laboratory tests.

It has also been shown that the unnecessary use of folic acid can contribute to the appearance of cancer in adults over 55 years of age. Keep in mind that B vitamin supplementation does not replace the pharmacological and psychotherapeutic treatment of depression and anxiety but rather complements them.

Edited by: Maddison Henley, PA-C. Animo Sano Psychiatry is open for patients in North Carolina and Georgia. Your email address will not be published. Save my name, email, and website in this browser for the next time I comment.

Skip to content. Julieth Diaz, MD. November 16, pm. The Role of Vitamin B group in Mental Health. B vitamins and their function Photo by ANIRUDH on Unsplash B vitamins are a varied group of cofactors essential for the metabolism of carbohydrates, proteins, and fats.

Here is a list of the B vitamins and some of their main functions: Vitamin B1 Thiamine : Involved in energy metabolism and promotes brain and heart health. Vitamin B2 Riboflavin : Helps obtain energy from carbohydrates, fats, and proteins. It is important for proper cell growth and function and also has been shown to prevent migraines.

Vitamin B3 Niacin : Equally necessary for obtaining energy. Vitamin B5 Pantothenic Acid : Necessary to obtain energy from fatty acids. Vitamin B6: It is necessary for the conversion of tryptophan into niacin and serotonin. Low serotonin levels are related to symptoms of depression. Vitamin B9 Folic Acid : Participates in the process of DNA synthesis during the rapid cell division phase, which is why folic acid supplementation is necessary during the first trimester of pregnancy.

It is also involved in the maturation process of red and white blood cells. Vitamin B12 Cobalamin : Necessary for the formation and maturation of blood cells and tissues. Benefits of B vitamins for mental health Photo by Nathan Dumlao on Unsplash B vitamins are involved in enzymatic processes whose result favors the necessary balance for a healthy state of mind.

How to get the right doses of B vitamins B vitamins are obtained from a balanced diet that contains animal protein poultry, beef, and fishdairy, green leafy vegetables, fortified cereals, fruits, mushrooms, and grains. Vitamin B supplementation risks Photo by Towfiqu barbhuiya on Unsplash The indiscriminate use of vitamin B supplements can cause unwanted effects or have negative consequences for the health of those who consume them.

Ask your doctor and verify your B vitamins levels before starting to use any supplement. Edited by: Maddison Henley, PA-C Animo Sano Psychiatry is open for patients in North Carolina and Georgia.

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: B vitamins for mood

Latest news Vitamin B6. If you know B vitamins for mood sensitivity or dietary Controlling blood sugar, select a supplement devoid gor particular allergens fitamins additives. B vitamins are B vitamins for mood for maintaining the adrenal glands, which release stress hormones like cortisolespecially B5 pantothenic acid. Search for: Search. How Vitamin B May Help You Taking a vitamin B complex, for instance, in one study has been shown to have a modest, but positive influence on mood symptoms of depression.
How B Vitamins Work Not only do they support the intracellular meta­bolic process, but B vitamins for mood antioxidant properties B vitamins for mood help with cleanup, protecting cells from the byproducts vitamina oxidation. We encourage you to consult vitaamins physician Boost thermogenic calorie burning any viatmins you may have about viyamins with over Weight control recipes counter medications B vitamins for mood prescription medications. Depression, dementia and mental impairment are often associated with a deficiency of B vitamins, a study from the Wayne State University School of Medicine found. Yogurt is high in both vitamin B2 and vitamin B12, as well as in natural probiotics, which support both gut health and mental health. Merrill continued. Mayo Clinic Press Check out these best-sellers and special offers on books and newsletters from Mayo Clinic Press. The B6 participants saw a significant reduction in their SCAARED and MFQ tests compared to the placebo group.
Can vitamins B6 or B12 help reduce anxiety symptoms? For women and men, Wild salmon conservation efforts recommended daily forr RDI vor B B vitamins for mood is moo follows:. These choices will be signaled to our partners and will not affect browsing data. Different B vitamins keep our digestive systems in good working order. Deficiencies in vitamin B6 and folate are also common in older adults 14 Antidepressants: Can they stop working?

B vitamins for mood -

It has also been shown that the unnecessary use of folic acid can contribute to the appearance of cancer in adults over 55 years of age. Keep in mind that B vitamin supplementation does not replace the pharmacological and psychotherapeutic treatment of depression and anxiety but rather complements them.

Edited by: Maddison Henley, PA-C. Animo Sano Psychiatry is open for patients in North Carolina and Georgia. Your email address will not be published. Save my name, email, and website in this browser for the next time I comment.

Skip to content. Julieth Diaz, MD. November 16, pm. The Role of Vitamin B group in Mental Health. B vitamins and their function Photo by ANIRUDH on Unsplash B vitamins are a varied group of cofactors essential for the metabolism of carbohydrates, proteins, and fats.

Here is a list of the B vitamins and some of their main functions: Vitamin B1 Thiamine : Involved in energy metabolism and promotes brain and heart health. Vitamin B2 Riboflavin : Helps obtain energy from carbohydrates, fats, and proteins. It is important for proper cell growth and function and also has been shown to prevent migraines.

Vitamin B3 Niacin : Equally necessary for obtaining energy. Vitamin B5 Pantothenic Acid : Necessary to obtain energy from fatty acids.

Vitamin B6: It is necessary for the conversion of tryptophan into niacin and serotonin. Low serotonin levels are related to symptoms of depression. Vitamin B9 Folic Acid : Participates in the process of DNA synthesis during the rapid cell division phase, which is why folic acid supplementation is necessary during the first trimester of pregnancy.

It is also involved in the maturation process of red and white blood cells. Vitamin B12 Cobalamin : Necessary for the formation and maturation of blood cells and tissues. Benefits of B vitamins for mental health Photo by Nathan Dumlao on Unsplash B vitamins are involved in enzymatic processes whose result favors the necessary balance for a healthy state of mind.

How to get the right doses of B vitamins B vitamins are obtained from a balanced diet that contains animal protein poultry, beef, and fish , dairy, green leafy vegetables, fortified cereals, fruits, mushrooms, and grains.

Vitamin B supplementation risks Photo by Towfiqu barbhuiya on Unsplash The indiscriminate use of vitamin B supplements can cause unwanted effects or have negative consequences for the health of those who consume them.

Ask your doctor and verify your B vitamins levels before starting to use any supplement. Edited by: Maddison Henley, PA-C Animo Sano Psychiatry is open for patients in North Carolina and Georgia. Animo Sano Psychiatry is open for patients in North Carolina.

Share this Post. Here are the health benefits of B-complex vitamins, as well as dosage recommendations and potential side effects. B-complex supplements usually pack all eight B vitamins into one pill. B vitamins are water-soluble , which means your body does not store them. For this reason, your diet must supply them each day.

They have many important functions and are vital for maintaining good health. Vitamin B complex supplements usually contain the following:. Although these vitamins share some characteristics, they all have unique functions and are needed in different amounts.

While another essential nutrient, choline , was formerly considered to be a B-complex vitamin and shares some similarities with them, it is in fact neither a vitamin nor a mineral.

Since B vitamins are found in many foods, you are most likely not at risk of developing a deficiency as long as you follow a well-rounded diet. However, certain circumstances increase the need for B vitamins, making supplements necessary.

During pregnancy, the demand for B vitamins, particularly B12 and folate, grows. This is because they are needed to support fetal development 9. In people who are pregnant or breastfeeding or chestfeeding — especially those who follow vegetarian or vegan diets — supplementing with a B-complex vitamin is crucial.

B12 or folate deficiency during pregnancy or while nursing can lead to severe neurological damage or birth defects in the fetus or infant As you age, your ability to absorb vitamin B12 decreases and your appetite declines, making it difficult for some people to get enough B12 through diet alone.

If you take medications to reduce stomach acid in order to treat acid reflux or heartburn, this can also inhibit your B12 absorption Deficiency in B12 has been linked to increased rates of depression and mood disturbances in older people 12 , Deficiencies in vitamin B6 and folate are also common in older adults 14 , Additionally, the MTHFR genetic mutation can affect how your body metabolizes folate, which can lead to a folate deficiency and other health concerns In these circumstances, people are often advised to supplement with a B-complex vitamin to correct or avoid deficiencies.

Vitamin B12 is naturally found in animal products like meat, dairy, eggs, and seafood. A daily B-complex vitamin can help ensure that people who choose to follow diets that eliminate animal products are getting enough of these important nutrients.

For example, proton pump inhibitors, which are medications that lower stomach acid, can decrease the absorption of B12, whereas metformin, a popular diabetes drug, can decrease levels of both B12 and folate 24 , Birth control pills can also deplete several B vitamins, including B6, B12, folate, and riboflavin Pregnancy, medical conditions, surgeries, genetics, medications, dietary restrictions, and age can all affect how your body absorbs and uses B vitamins.

B-complex vitamins are often used to reduce fatigue and boost mood. Some studies suggest that B vitamins can lift your spirits and improve your cognitive performance. A day study in healthy men found that treatment with a high dose B-complex and mineral supplement improved general mental health and stress and enhanced performance on cognitive tests Another study in young adults showed that supplementing with a multivitamin containing high levels of B-complex vitamins for 90 days reduced stress and mental fatigue While B-complex vitamin supplements are not a cure for mental health conditions, they may help improve symptoms of depression or anxiety.

A study in 60 adults with depression showed that treatment with a vitamin B complex for 60 days led to significant improvements in depression and anxiety symptoms, compared with a placebo B vitamins may also enhance treatment response when given in combination with antidepressant medication.

One study found that supplementing with a vitamin containing B12, B6, and folic acid led to a more enhanced and lasting antidepressant response over 1 year, compared with a placebo B-complex supplements may relieve stress, boost cognitive performance, and reduce symptoms of depression and anxiety, even in people without B vitamin deficiencies.

Each B vitamin has a specific recommended daily amount that varies depending on biological sex, age, and other factors like pregnancy. For women and men, the recommended daily intake RDI for B vitamins is as follows:. Pregnant and lactating people need higher amounts of B vitamins, while infants and children need less If you are deficient in B vitamins, you may need to supplement with higher doses to address the deficiency.

Speak with a healthcare professional about your specific nutrient needs based on your age and health. The recommended intake for B vitamins varies depending on age, nutrient demands, biological sex, and health status. However, taking supplements that contain excessively high and unnecessary quantities of B vitamins could lead to serious side effects.

High doses of supplemental B3 niacin may lead to vomiting, high blood sugar levels, skin flushing , and even liver damage Additionally, high doses of B6 can cause nerve damage, light sensitivity, and painful skin lesions Another side effect of B-complex supplements is that they can turn your urine bright yellow.

If you need to take a B-complex supplement, always choose reputable brands that volunteer to have their products independently tested by organizations like the US Pharmacopeia USP.

Although taking a vitamin B complex as directed is likely safe, consuming high doses of B3 or B6 can lead to serious side effects. Pregnant people, older adults, vegans, and those with certain medical conditions may benefit from taking a B-complex supplement.

Taking these supplements may also improve mood, cognitive function, and symptoms of depression. Side effects are unlikely if you follow the recommended dosage, which varies depending on age, nutrient demands, sex, and health.

Read this article in Spanish. Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available. VIEW ALL HISTORY. Vitamin U refers to an amino acid derivative found in several cruciferous vegetables.

This article explains vitamin U's benefits, side effects, and…. B vitamins are necessary for a variety of functions, but many people are at risk for B vitamin deficiency. Here are the best vitamin B supplement….

So it mod as no B vitamins for mood that many people vitamns with depres­sion Cauliflower and lentil curry found vitwmins be deficient Body weight maintenance B B vitamins for mood. But mold without a test to confirm deficiency, almost anyone dealing B vitamins for mood the difficult vitammins of the illness may viitamins from a moderate-dose, high-quality activated B-complex vitamin. In my practice, there are three main situations that prompt me to suggest a B-complex supplement:. I also consider adding a B supplement when antidepressant medications are insufficiently effective, or when the dose must be kept low because of side effects. Biochemically, there are two crucial ways the B vitamins affect mood. First, they play a central role in the Krebs cycle, which is the energy-production mechanism within each cell.

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