- There are reports suggesting that B vitamins may have a positive effect on mood and stress.
- The evidence score is 54-62, and reliability is considered moderate.
- This information is useful for people who want to know about mood and stress care from a nutritional perspective.
B vitamins are a collective term for several vitamins involved in various metabolic processes in the body.
They are classified as a group of nutrients that play an important role in maintaining the body, such as by helping energy metabolism.
It has been pointed out that a deficiency in nutrients may be related to changes in mood.
A shortage of nutrients such as B vitamins may be related to mental state. Specifically, there are reports that a deficiency in protein, B vitamins, or magnesium can have a major effect on the functioning of the brain and nervous system. In other words, nutrient intake through diet may have some connection to one's state of mind.
This kind of relationship is also suggested by research that has organized past papers. In a review article (a summary that gathers and analyzes many existing papers to present an overall picture), it is stated that such nutrient deficiencies affect the way depressive symptoms present. There is also research suggesting that combining the intake of certain bacteria with B vitamin intake may have a positive effect on the course of symptoms. This includes consideration of probiotics (microorganisms that reach the intestines alive and have a beneficial effect on health), which are beneficial bacteria that help regulate the gut environment.
There are research reports suggesting that taking B vitamins works in a favorable direction for stress.
Studies examining the effect on stress have shown positive results. This data includes a large-scale study involving many people. Specifically, it is a very large study including as many as approximately 2,015 participants. This study covered subjects ranging from healthy people to people perceived to be at some kind of risk.
According to the results of a meta-analysis (a method that statistically combines and analyzes the results of multiple studies), a positive effect on stress was seen. Here, a "significant effect" refers to a difference that was recognized as meaningful rather than due to chance. In other words, from a statistical standpoint, a certain association has been shown between B vitamin intake and stress. However, these are reports based on observed trends, and the same result does not occur for everyone.
Research has also looked at how much and for how long B vitamins should be taken.
In these studies, the type and duration of intake were set as conditions. For example, one method involved continuously taking three or more types of B vitamins every day. It has also been reported that a set duration of 4 weeks or more was used. In other words, the studies looked at continued intake over a certain period rather than a one-time intake.
Such studies have been conducted under a variety of conditions. This data does not include any randomized controlled trials (a reliable experimental method in which participants are divided into groups to compare effects). Therefore, this should be understood only within the scope of "such-and-such a trend has been reported." The way results appear varies from person to person, depending on individual constitution and lifestyle.
| Study | Design | Number of participants | Duration | Main result |
|---|---|---|---|---|
| Nutrients (2023, PMID:37299394) | Other study design | Unknown | Unknown | A positive effect was reported |
| Behavioural Brain Research (2024, PMID:38992845) | Systematic review | Unknown | Unknown | A positive effect was reported |
| Nutrients (2019, PMID:31527485) | Meta-analysis | 2,015 people | Unknown | A positive effect was reported |
The subjects were adults, patients with depressive disorders, and healthy or at-risk individuals (2,015 people in total).
Since people with a range of characteristics were included in these studies, from healthy people to people in specific conditions, this can serve as a reference point when considering your own situation.
The number of studies in this report is 3, and the body of research is limited.
The study designs used include types such as systematic reviews and meta-analyses.
No randomized controlled trial (RCT) studies are included.
What effect on mood has been reported for B vitamins?
A. Studies have been reported showing a positive effect on mood. This also suggests that nutrient deficiency may have an effect.
What kind of research has been done on B vitamins and stress?
A. Studies have been reported showing a positive effect on stress. The condition cited is taking three or more types of B vitamins daily for 4 weeks or more.
How reliable is the research on B vitamins?
A. The reliability of the study results is considered moderate. This is an assessment based on the study designs.
Multiple research reports suggest that B vitamins may have a positive effect on mood and stress. They describe the possibility that dietary nutrient deficiency affects the brain, as well as an association with continued intake. However, these are only research results — some people will not experience an effect, and it may not suit everyone.
Why not start by using the self-check to see what your current state looks like?