While sorting out whether Niacin (B3) was going to work for me I came across other things that are thought to be useful in the realm of mood improvement. Particularly the B vitamins. I also came across Tryptophan in several forms and I have come to understand that it helps to increase the ability of the brain to function normally in terms of sending messages where they need to go.
In terms of regulating and improving mood B6 helps to increase the Serotonin levels in the body and 5HTP is especially good at increasing Serotonin levels.
Generally the B vitamins are good for mental well-being and are apparently good for improving memory and cognitive processes.
The current regime that I’m going to try will be:
B1 Thiamin 10mg
Helps the brain absorb the glucose it needs to function properly, lack of this can lead to depression, lack of interest, fatigue, poor memory and poor mental agility.
B2 Riboflavin 15mg
B2 is involved in the metabolism of carbohydrates, fats, and proteins. A deficiency can cause symptoms of depression.
B3 Niacin 30mg
A deficiency of this vitamin can cause depression. Left untreated, it can apparently lead to psychosis and dementia. Symptoms of a deficiency include agitation, anxiety, and mental lethargy. Groups of people most at risk are the elderly, drug addicts, alcoholics, and people with liver disease.
B5 Pantothenic Acid 100mg
Vitamin B5 is needed for hormone formation and the uptake of amino acids and the brain chemical acetylcholine, which combine to prevent certain types of depression.
Vitamin B6 can be used to help regulate your mood. A B6 deficiency strongly links to depression. Solving the deficiency can help improve symptoms of depression and anxiety.
A deficiency in Vitamin B12 can cause problems ranging from problems concentrating or remembering things, mental fatigue and low mood, to severe depression. Solving a deficiency in B12 can improve these symptoms.
Folic Acid 400µg
The human body needs Folic Acid to maintain our DNA. A shortage in Folic Acid can cause confusion, forgetfulness or depression.
A lack of Biotin can cause depression, fatigue and anxiety. Biotin can help to fight these symptoms.
Choline Bitartrate 250mg
This is apparently used for depression, memory loss, Alzheimer’s disease, dementia and schizophrenia.
Contributes to “signaling and transmission” in the brain. Studies have shown that the use of Inositol greatly reduces the symptoms of depression when compared to placebo.
PABA has also been found to play a major role in limiting depression and reducing fatigue.
Anxiety, depression, forgetfulness and fatigue are symptoms of magnesium deficiency.
5-HTP increases the production of Serotonin in the body, improves the quality of sleep and has been shown to be a good substitute for anti-depressants. Interestingly it is better absorbed into the body if taken on an empty stomach. Also, it’s better taken in the evening. It will be interesting getting these two conditions to align.
Between 500mg and 1000mg a day of Vitamin C helps to maintain the bodies ability to produce Serotonin. Good levels of C reduce depression and anxiety.
This leaves room to increase my B6 intake and also my 5-HTP intake should I want to. But I want to start on the lower/regular amounts as they are already hundreds sometimes thousands of percent above the RDA to start with.
Fourteen vitamins, all taken with mental wellness in mind.
It’s going to be an interesting next few weeks.