The Stress Vitamins- B and C
The B Complex vitamins include Vitamin B-1 (Thiamine), B-2 (Riboflavin), B-3 ( Niacin), B-5 (Pantothenic Acid), B-6 (Pyridoxine), B-12 (cyanocobalamine), Biotin, and Folic Acid. These are often referred to as the 'stress complex' because they each play a role in our energy levels, mood, anxiety levels, and how we handle stress.
The B vitamins are involved in the metabolism of dietary fats, proteins, and carbohydrates in order to produce energy.
B vitamins are necessary for proper thyroid function.
B vitamins support our adrenal glands, which secrete the stress hormones cortisol and adrenaline, among many other functions.
Getting enough B vitamins in our diet is essential for the production of serotonin (calming) and acetylcholine (which is necessary for memory and attention), the reduction of toxic levels of homocysteine in our blood (associated with anxiety and depression), maintaining energy levels, and for preventing fatigue, weakness, mental confusion, and irritability.
B vitamins play a role in weight regulation through their impact on metabolism, thyroid and adrenal function, and stress management. Deficiencies in B vitamins can leave you too tired or weak to be physically active, can suppress your thyroid, or leave you unable to handle the detrimental effects of stress (including weight gain).
Good sources of B vitamins include whole grains, dairy products, eggs, meat fish and poultry, nuts, and fruits and vegetables.
Vitamin C is another good nutrient to have in times of stress. In human and animal studies, supplementation with vitamin C had a profound effect on lowering blood levels of cortisol during times of chronic psychological stress. This is good news for both our physiological and mental health.
Chronically high levels of cortisol are related to abdominal weight gain, and will eventually exhaust the adrenal glands. The result, adrenal fatigue, which can lead to lethargy, depression, irritability, weight gain, and possibly even chronic conditions such as fibromyalgia and chronic fatigue syndrome.
Vitamin C has also recently been touted as a weight loss aid due to its relationship to L-carnitine. Vitamin C is necessary for L-carnitine production. L-Carnitine is a nutrient essential for transporting fat into our cells to be burned for energy. Inadequate L-carnitine levels encourages fat storage.
Individuals with higher levels of vitamin C in their blood are thinner around the waist, and have a lower body mass index.
By the way, vitamin C has added anti-aging benefits. Vitamin C is a powerful antioxidant, which helps the body rid itself of disease causing, and skin aging inflammation.
People who have high levels of vitamin C in their blood live longer and healthier.
Intakes as high as 1,000 mg a day are recommended for those dealing with chronic stress. This is much higher than the 60 mg dose required to prevent deficiency. Vitamin C is found in citrus fruits, red and green peppers, potatoes, strawberries, and tomatoes, brussels sprouts and asparagus.
Supplementing with a general "Stress Vitamin" that contains the B-complex and vitamin C, may be a good idea for those experiencing chronic stress. Limit your doses to 1,000 mg of vitamin C a day, and split your regimen into two daily doses, as vitamin C is short acting.
If you are considering supplementing, make sure you talk with your doctor if you have a chronic health condition or are taking prescription medications. Some medications are affected by vitamin supplementation, for instance statin drugs (such as Lipitor) used to lower cholesterol may lose their effectiveness when taken with vitamin C.
Subscribe to:
Post Comments (Atom)
Posts
No comments:
Post a Comment