All vitamins are essential to our morale, more or less directly. They participate in the functioning of our organs, including the brain; they contribute to cell growth, energy production, and help us fight free radicals. But one family is particularly involved in the biochemistry of the brain: group B vitamins.
B1 participates in the transmission of nerve impulses.
B5 contributes to the production and regulation of neurotransmitters as well as to the functioning of the adrenal glands.
B3, B6 and B9 increase the action of tryptophan.
B6, B9 and B12 are involved in the synthesis of serotonin.
B6 is useful for the metabolism of magnesium.
Due to all these actions, deficiencies in vitamins B1, B5, B6, B9 and B12 are recognized as factors of depression, tired and D’anemia. However, many of us are lacking. According to the Suvimax study, 16% of men and 36% of women receive less than two-thirds of the ANCs for vitamin B6.
Sources of B vitamins
B1: whole grains, certain fruits and vegetables, legumes, wheat germ, oysters, seafood. Warning: tea and coffee interfere with the absorption of vitamin B1.
B5: brewer’s yeast, organ meats, egg yolk, whole grains, avocado, cashews, soybeans, lentils, milk.
B6: turkey, chicken, fish, potato, sesame seeds, sunflower seeds.
B9: dark green leafy vegetables (cabbage, spinach, lamb’s lettuce, chard, arugula, broccoli …), pulses, brewer’s yeast, asparagus.
B12: offal, meat, poultry, fish, seafood, dairy products, eggs.
