Better Your Mood with Vitamins

As part of the central nervous system, the brain regulates the function of mood. A complex network of chemicals and processes working simultaneously ensure that the brain gleans the nutrients needed from food so that it can function at optimal levels. In the presence of mood instability such as depression, bouts of anxiety, irritability or low stress tolerance, it's likely that necessary vitamin stores are low. The B-group of vitamins is most closely related to mood stability and regulation.
Vitamins B6, B9 and B12
Vitamin B6, or pyridoxine, plays a significant role in the synthesis of the brain chemical, serotonin, which regulates feelings of happiness, motivation, sociability, sleep and appetite. If serotonin levels are too low, depression, isolation and low energy can occur. For serotonin to adequately synthesize in the brain, vitamins B9, or folic acid, and B12 or cobalamin, must also be present in sufficient levels. Vitamin B9 acts as a coenzyme for metabolizing amino acids like tryptophan and homocysteine, which act as precursors to serotonin. Vitamin B12 also plays a role in the synthesis of this mood chemical by preventing too much of other amino acids from an influx across synapses. As a unit these three vitamins maintain mood homeostasis in addition to other important metabolic functions.
Daily Intake and Sources
The recommended daily intake of vitamins B6, B9 and B12 varies per gender and age but it only take miniscule amounts in the diet to support a healthy mood. Foods with the highest levels of these vitamins include whole grains and fortified cereals, lean turkey, chicken and fish, nut varieties, legumes, leafy green vegetables and fruits such as, bananas and oranges. Consuming natural forms of B vitamins is easy with a well-balanced and healthy diet. However, multivitamins containing these vitamins can also supply adequate intakes. In some cases, therapeutic levels of the B vitamins are recommended by a physician or medical professional.
Additional Considerations
Vitamin C is another important natural mood booster in the diet. Vitamin C plays a role in the synthesis of the brain chemical, norepinephrine. This chemical works as both a hormone and neurotransmitter. As a mood chemical, norepinephrine allows the body to release surges of adrenaline during times of stress. Once the stress subsides the brain regulates the chemical to reduce the risk of a persistent state of heightened arousal. Vitamin C ensures that plenty of precursor chemicals are available to restore epinephrine and maintain a level of calm when stress states are not warranted. Vitamin C is available naturally from citrus, leafy greens and tomatoes.