Vitamin B Complex Combating Your Anxiety

Vitamin B Complex Combating Your Anxiety

If you are suffering from anxiety, you may be deficient in Vitamin B. Vitamins in general play a vital role in our physical and mental health. 

You may think vitamins are just right for your physical health, keeping our bodies strong and healthy.  Vitamins also help with our thinking, behavior, and how we feel.

* For help finding a mental health professional, call 1-800-662-HELP (4357) or visit Online-Therapy to talk to a certified therapist online at an affordable price.  This post may contain affiliate links, you can read my disclosure policy.

If you are deficient in specific vitamins or minerals, this could be a principal cause of what is making your anxiety worse. Below I’ve compiled a list of all the Vitamin B’s which are put into a Vitamin B Complex supplement.

Vitamin B complex is a power pack of 8 essential vitamins that help combat stress and protect the brain. B-Vitamins are used to create and repair neurotransmitters that regulate mood and behavior.


While we need all the 8 B-Vitamins, the three most essential B-vitamins are Vitamin B6, Vitamin B9, also known as folate and Vitamin B12.

They are known as the “Mighty Methylators of Mental Health.” Low levels of these vitamins have been associated with anxiety, depression, mental decline, schizophrenia, and brain aging.

Also, stress and worry tend to deplete a lot of Vitamin B from the body, making one more susceptible to mental disorders.

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What’s In Vitamin B Complex

B-1 – Thiamine  

B-2 – Riboflavin  

B-3 – Niacin  

B-5 – Pantothenic acid  

B-6 – Pyridoxine 

B-7 – Biotin  

B-9 – Folic acid 

B-12 – Cobalamin

The lack of vitamin B in our bodies can cause all kinds of problems such as vertigo, elevated HDL cholesterol, hyperthyroidism, and pellagra.  

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There can be a danger in consuming too much Vitamin B complex. Following and keeping with the RDA or “recommended daily allowance,” guidelines should help minimize any possible side effects.

What Does Vitamin B-1 Do?

Vitamin B1 or Thiamine is an essential nutrient our bodies need to function correctly. Scientist discovered Thiamine first, thus why it’s called B1. Like the other vitamins B’s, it’s water-soluble and helps turn food into energy.

Thiamine helps make adenosine triphosphate (ATP), which is a molecule that transports energy within our cells.

A Thiamine deficiency can impact many different functions within our bodies, such as:



Nervous System

Thiamine is found in these foods:







whole-grain cereals

dried beans





Foods that cancel out the body’s usage of thiamine are:

drinking coffee or tea

regularly eating raw fish

What Does Vitamin B-2 Do?

Vitamin B2 or Riboflavin helps your body build red blood cells and help support other functions such as energy. 

Vitamin B2 is present at levels most people need in dairy products, milk, and cheese.

You can also find B2 in these foods:


Red Meat


Egg Yolks



Celiac disease and Crohn’s disease are possible symptoms associated with riboflavin deficiency.


Vitamin B3

Vitamin B-3 or Niacin also helps break down food into energy. This vitamin helps keep your nervous system, digestive system, and skin healthy. Most people get enough Niacin in their diets through the foods they eat, which include meat, milk, yeast, and whole grains.

The recommended daily amount is 16 milligrams (mg) a day for men and 14 mg a day for women. Taking high amounts of B-3 can have serious side effects, which is 2,000 – 6,000 mg a day. Overdosing on niacin can cause these medical problems:

Rapid heartbeat

Severe skin flushing



Abdominal pain





Liver damage


Vitamin B5

Vitamin B-5 benefits

Finding a vitamin B complex with extra B5 added can help out tremendously as this helps support adrenal function and relieve stress. 

The adrenal gland secretes cortisol into our bodies and is vital for life as it keeps us alert when danger is around us. When we are anxious and nervous all the time, our bodies can’t relax, and we stay in a hyper-alert state. An overworked adrenal gland can eventually start to fail and cause serious major health issues.

Adrenal Gland Fatigue Symptoms

  • Salty food cravings
  • Depression
  • Dizziness
  • Weight gain
  • Low energy in the morning and higher energy in the evening
  • Excessive fatigue daily
  • Respiratory problems
  • Poor circulation
  • Joint and back pain
  • Anxiety

Our adrenal glands are located just above the kidneys and produce many other hormones in addition to cortisol. Aldosterone is one of them, and it helps regulate the balance of water and electrolytes in our bodies by retaining sodium and excreting potassium.

If your adrenal gland isn’t functioning correctly, you’ll get symptoms of hypertension.  If you lack vitamin B5 or are deficient in the B complex vitamins, high blood pressure is indirectly precipitated. High-stress levels can aggravate and make your blood pressure worse.

What Does Vitamin B-6 Do?

Vitamin B-6 or Pyridoxine is vital as this vitamin not only helps break down food for energy; it helps fight infection. Pregnant and breastfeeding women need B-6 to help develop their babies brains normally.

Insufficient levels of B-6 can result in medical conditions such as anemia or skin disorders. Lacking B-6 can also cause:

  • Depression
  • Nausea
  • Confusion
  • Anemia
  • Skin rashes
  • Unable to fight infections

B-6 is found in these foods:

  • Salmon
  • Beef liver
  • Ground beef
  • Tuna
  • chickpeas
  • watermelon
  • chicken
  • spinach
  • potatoes

How Does Vitamin B-7 Work?

Vitamin B-7 or more commonly know as Biotin is water-soluble. Biotin helps the metabolism of carbohydrate and fat.

If B-7 levels are low enzymes in our bodies will not work correctly. You can get various skin diseases, intestinal tract issues, and problems with the nervous system.

Biotin also helps Type 2 diabetes patients by helping to control high blood glucose levels, and is also widely used in maintaining healthy hair and nails.

Biotin can decrease insulin resistance and improve glucose tolerance.

Biotin Deficiency Signs

People are rarely deficient in B-7 or Biotin as we get this vital nutrient through most of our food. Long term use of certain anti-seizure medication or prolonged antibiotic use can lower Biotin. Eating raw egg whites every day can also lead to a biotin deficiency.

You are deficient of biotin if you have dry skin, brittle hair or hair loss, muscle pain, nervous system issues, fatigue, intestinal tract issues, and seborrheic dermatitis.

Vitamin B9

How Does B-9 Work?

Vitamin B-9, which is also called folate or folic acid, is found naturally in most foods. B-9 helps with the growth of red blood cells and reduces the risk of congenital disabilities. Excessive amounts can also lead to congenital disabilities.

If you have a folate deficiency, you can develop diarrhea and anemia.

B-9 is found in:

  • Meats
  • Fish
  • Whole grains
  • citrus
  • liver and kidney
  • legumes
  • green leafy vegetables

How Does Vitamin B-12 Work In My Body?

Vitamin B-12 or Cobalamin is essential in regulating the nervous system and also plays a role in the growth of red blood cells.

B-12 deficiency can lead to confusion and anemia in older adults. Dementia, Depression, Paranoia, and other behavioral changes can come from a lack of B-12 vitamin. 

Low B-12 Symptoms:

  • Extreme fatigue
  • Weakness
  • Tingling in the Feet and Hands
  • Depression
  • Irritability

Foods Containing B-12:

  • Red Meat
  • Liver
  • Kidney
  • 1 cup of milk
  • Eggs
  • Fish
  • Cheese
  • Shellfish

To Sum Things Up

We all need Vitamin B in our bodies, but deficiencies in individual Vitamin B can cause Anxiety symptoms. There are three crucial B Vitamins, which are B-6, B-9, and B-12, which all help the nervous system. 

I make sure my Vitamin B Complex has a little extra B-5 to help my adrenal functions and lower my cortisol or stress hormone levels. 

Before starting a B Complex regimen, I recommend seeing your doctor and getting a blood test to see if you are low on any of these essential vitamins.

Read my post on The Best Natural Supplements For Anxiety.

I am not a mental health professional or licensed therapist.  If you are suffering from a disorder and need treatment please seek a professional.  If you need help finding a mental health professional, call 1-800-662-HELP (4357) or visit Online-Therapy to talk to a certified therapist online at an affordable price.  This post may contain affiliate links, you can read my full disclosure policy.

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B vitamins for anxiety


  1. Hello, This article echos what I really believe in. I used alcohol (until 1997), then various antidepressants on a daily basis until 2011 when my liver went beserk.
    I felt I needed this because of chronic anxiety often leading to depression. I struggled for 3 years without anything, then started to take a Multi Vit B plus 5000mcg of Biotin , really for my thinning nails and hair post menopause.
    Honestly the effect is amazing . I felt “normal” and quite happy, -first time in many years. If I don’t take it by mid afternoon I feel awfully low. I really think the higher Biotin helps with the multi B.

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