The B vitamins are often overlooked and underestimated in the context of nerve health. But the truth is, we’d be lost without them. Together, these multi-tasking nutrients work tirelessly to keep the nervous system happy and balanced. They're even referred to as 'neurotropic' or ‘nootropic’ vitamins, emphasising their crucial role in supporting nerve function.
Key B vitamins for nerve health
Vitamins B1, B6, and B12 are instrumental for overall nerve health (1). And while each B vitamin plays an individual role, all three work as a close-knit team to optimise the nervous system.
Vitamin B1
Vitamin B1, known as thiamine, contributes to the normal function of the nervous system. Nerve cells (neurons) need a constant supply of energy. Vitamin B1 assumes this critical job, converting carbohydrates into fuel and providing them with energy (2).
Aside from supporting energy-yielding metabolism, vitamin B1 is also involved in the synthesis of neurotransmitters (‘feel-good’ chemical messengers), supporting psychological function and mood regulation.
Pork, fish, legumes (peas, beans, and lentils), rice, seeds, and fortified breakfast cereals are excellent sources of vitamin B1.
Vitamin B6
Vitamin B6 also contributes to the normal function of the nervous system by synthesising neurotransmitters like dopamine and serotonin, which contribute to normal psychological function and emotional wellbeing (3). Besides mood regulation, it also supports red blood cell formation.
You can find generous amounts of vitamin B6 in tuna, pork, potatoes, avocados, and dairy products.
Vitamin B12
Vitamin B12 contributes to normal neurological and psychological functions by supporting both nerve metabolism and regeneration (4).
The best sources of vitamin B12 are meat, fish, dairy, eggs, and some fortified cereals. If you’re vegetarian or vegan it can be harder to get enough vitamin B12 in your diet, as food sources are limited. Nutritional yeast and yeast spreads do contain vitamin B12, but we would also recommend taking a supplement.
B vitamins and neuroprotection
Beyond their specific roles, B vitamins act as general guardians of the nervous system, protecting nerve cells against potential harm and supporting their longevity. Adequate B vitamin levels also support cognitive and neurological health and emotional wellbeing (5).
Ensure optimal B vitamin intake
Eating a balanced, nutrient-rich diet is one of the best ways to ensure a plentiful intake of B vitamins. Incorporating foods rich in B1, B6, and B12, such as whole grains, lean proteins, and dark leafy greens, help support optimal nerve health.
It’s worth mentioning that stress, excessive alcohol consumption, and certain medications (discuss with your doctor if you have concerns about medications) can deplete B vitamins stores, so there’s even more reason to watch your intake.
B vitamins, being water soluble, cannot be stored in the body, necessitating the need to replenish them daily through food or supplements.
Consider B complex supplement
Aside from increasing dietary sources of B vitamins, you may also wish to supplement for more targeted and reliable support.
The three B vitamins - B1, B6 and B12 work together to repair damaged nerves and keep the nervous system healthy and functioning. Taking all three of these together in a high-strength B complex is often better than just a single vitamin supplement.
With that in mind, you may wish to try the newest addition to our B-complexes, Neuro-B, designed with healthy nerves in mind. This all-in-one formula contains relevant levels of vitamins B1, B6 (as P5P), and B12 to support nervous system function.
Learn more about nervous system support
If you want to find out more about supporting your nervous system, please explore the rest of Nutrition Buzz. Alternatively, please get in touch with our team of expert Nutrition Advisors, who are on hand to provide free, confidential advice via email, phone, and Live Chat.*
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References:
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Calderón-Ospina CA, Nava-Mesa MO, B Vitamins in the nervous system: Current knowledge of the biochemical modes of action and synergies of thiamine, pyridoxine, and cobalamin. CNS Neurosci Ther. 26(1):5-13. 2020. Available online: https://www.ncbi.nlm.nih.gov/pubmed/31600034
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Sriram K, Manzanares W, Joseph K. (2012) Thiamine in nutrition therapy. Nutr Clin Pract. 27(1):41?50.
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Parra M, Stahl S, Hellmann H. (2018) Vitamin B6 and its role in cell metabolism and physiology. Cells. 7(7):84.
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Calderón-Ospina, B Vitamins in the nervous system, 5-13.
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Kennedy DO. (2016) B Vitamins and the Brain: Mechanisms, Dose and Efficacy--A Review. Nutrients. 8(2):68.
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Olivia
Olivia Salter has always been an avid health nut. After graduating from the University of Bristol, she began working for a nutritional consultancy where she discovered her passion for all things wellness-related. There, she executed much of the company’s content marketing strategy and found her niche in health writing, publishing articles in Women’s Health, Mind Body Green, Thrive and Psychologies.
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