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  • Writer's pictureDr Shilpa Mistry

Suffering from Anxiety or Low Mood? Topping up our B-Vitamins can help....

Boosting your Vitamin B levels through a good diet can help fight mental fatigue and low mood.

B-Vitamins are required by enzymes in the body, required for energy production, nerve cell function and required for serotonin production. Thus important in our mental health and physical functioning.

Vitamins B1, B3, B6 and B9 all help convert tryptophan (an amino acid you get from protein in your diet) into functioning serotonin. So it makes sense, to optimise levels of B-complex to maintain good serotonin levels. It is thought lack of these vitamins can be associated with low mood, anxiety and confusion.

B Vitamins can be found in many foods:

-Whole grains and dark leafy greens

- Meats, fish, poultry and lean pork, eggs, liver

- Seeds, nuts and beans

- Avocados are rich in vitamin B6 and B9

- Peanuts are a great source of vitamin B3.

- Fruits such as watermelon, bananas, grapefruit

-Vitamin B12 is only available in animal sourced protein (chicken, turkey, red meat, dairy)

*Important Fact: Stress, anxiety, depression, excessive alcohol intake, smoking, certain medications and unhealthy diet can all deplete vitamin B levels in your body and also hinder absorption of B vitamins from our diet.

Anything else to boost Serotonin?

Foods high in Fatty Acids- such as Oily Fish (salmon, mackerel, tuna)

Foods rich in Magnesium - Almonds, cashews, peanut butter, spinach, soy milk, black beans, wholegrain bread, avocado, potatoes baked with skin, cooked brown rice, raisins, apples and raw carrots are great sources.

Consider a IV B-Complex push? If you're feeling depleted, consider a quick boost of B-Vitamins. High dose, pure vitamins administered directly into your bloodstream available for your body to utilise immediately!

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