We know that vitamins play an important role in our energy and daily metabolic functions. We know that eating a balanced diet full of fruits and vegetables, can help lower the risk of chronic disease and support brain functions. B vitamins are crucial to brain health and can reduce the intensity of mental illness. This includes symptoms relating to anxiety, depression and chronic fatigue. But is it better to take a B Vitamin or Multivitamin for mood support?
Each B vitamin has a specific role to play in human health and can create significant symptoms if deficient. Some of the most common symptoms of B vitamin deficiency include fatigue, PMS, stress, migraines, depression, neuropathy, and concurrent use of certain medications (birth control pill).
There are 2 key B vitamins in the maintenance of proper brain health, vitamin B9 and vitamin B12. Doses vary by age, gender and ethnicity, as well as other health goals, including female hormone balance, healthy aging, fertility, etc.
Vitamin B9- FOLATE
Nutritional research has demonstrated the importance of folate in the developing fetus and this has resulted in the mandatory fortification of cereals and grains. This vitamin is responsible for the transportation of methyl groups throughout the body. It also helps to create amino acids and DNA molecules. Folate deficiency is hard to determine, but can result in anemia and birth defects from a deficient mother.
There is a small subset of the population with a genetic inability to convert folate to its active methylated form. There are tests that can be done to determine this genetic variant. Testing is especially important and should be considered in infertility and pregnancy, autism spectrum disorder, chronic mental health issues and developmental disorders. If a patient is found to have this genetic variant, a methylated form of folate is available for supplementation.
Vitamin B12- COBALAMIN
Most of the other vitamins have been absorbed through the walls of the stomach by their own transport mechanisms or concentration gradients. B12 is unique in that it requires a protein called Intrinsic Factor for its absorption. When this protein is deficient as in pernicious anemia, the B12 in the diet will not be absorbed. For these individuals, B12 injections are the most ideal.
B9 and B12 must often be supplemented together because they create the same deficiency symptoms and can often mask each other. Symptoms of low B12 can include neurological symptoms, memory loss in the elderly, depression and anxiety, infertility, hypothyroidism and chronic fatigue. In those who are not experiencing deficiency symptoms, B12 can still contribute to the maintenance of good health. This can include lowering “bad” cholesterol, increasing energy, and reducing sugar cravings. B12 helps to lower excessive appetite, reduce nerve pain, boost focus and stabilize mood.
Vitamin B12 can be tested through the blood and should be considered before supplementation or injection therapy. It is best to test B12 in conjunction with iron and a complete blood count to get an accurate picture of red blood cell health.
Is a B Vitamin or Multivitamin better?
Each vitamin on its own has an essential function, but together, they can often be even more effective. Multivitamins and B complexes include all the different B vitamins in varied doses. Multivitamins include minerals and other vitamins, while B complexes only include the 8 common B vitamins.
The goal of combining vitamins is to complement dietary intake and prevent deficiency. What this means, is that an otherwise healthy individual should be able to reach their daily recommended intake from their diet alone. A multivitamin is ideal for preconception and pregnant women, patients with poor dietary habits and elderly people. In these populations, their requirements are either much higher or difficult to reach based on their lifestyle choices.
However, on the basis of mood support alone, a B complex would be a much better option. This is because the necessary vitamins are likely to be in high enough doses to reach a therapeutic benefit. In a multivitamin, there are so many other nutrients in it, but rarely enough of anything to see a benefit.
How to Choose a Good Product
It is important to note the amounts of each vitamin in the formula when considering a new vitamin. For women combating PMS symptoms, a B complex higher in B6 would be preferable. For an individual considering support for adrenal burnout and fatigue, a product higher in B5 and B12 might be more suitable. In these particular cases, a multivitamin may not be able to reach their requirements and supplementing individually may be a better option. The best product for you depends on what your health goals are.
The good news about starting B vitamins is that the effects should be noticed within a matter of days. These effects could include increased energy and mental clarity. The only exception to this is in the use of B6 for PMS, which can take a number of cycles before noticing the effects. Remember to take B vitamins with food, which can help increase absorption and decrease any adverse effects including nausea. Overall, because B vitamins are water soluble. Excess amounts are excreted through the urine, which makes them generally considered safe in their daily recommended amounts.
It is important to recognize that many of the B vitamins work together. This is why supplementing with a B complex vitamin is the best way to increase levels of all nutrients and prevent deficiency.