As more research is done on stress and mood, it has been discovered that nutrients in our diet can greatly influence our mood, and a growing body of research suggests that mood stability can be seen influenced by key nutrients such as vitamin B.
The B vitamins, and specifically vitamins B1, B2, B3, B5, B6, and B12, are essential for various bodily functions, most importantly in this sphere, for the proper absorption of phosphorus into the bloodstream. Phosphorus helps facilitate cell repair and tissue growth in the brain and body, promotes healthy brain cell development, and helps maintain memory and cognitive abilities, making it a crucial part of function cognitive. B vitamins also help the body produce and synthesize serotonin, which is known as a natural mood stabilizer, which is believed to help regulate anxiety and mood.
Food sources of vitamin B-12 include poultry, beef, fish, and dairy. Vitamin B-12 is also added to certain foods, such as fortified breakfast cereals, and is available as an oral supplement. Injections or a nasal spray of vitamin B-12 may be prescribed to treat a deficiency of this vitamin.
People following a vegetarian or vegan diet could be prone to deficiency, since vegetables do not contain vitamin B-12. Older adults and people with digestive tract conditions that affect nutrient absorption are also susceptible to vitamin B-12 deficiency.
If left untreated, vitamin B-12 deficiency can cause anemia, fatigue, muscle weakness, intestinal problems, nerve damage, and mood disorders.
The recommended daily amount of vitamin B-12 for adults is 2.4 micrograms.