How to Manage B Vitamins to Prevent Adrenal Fatigue
Deficiencies of B vitamins can affect your overall health and even cause adrenal fatigue. Many of the B vitamins are essential for optimal health, but a specific B vitamin, vitamin B5 (pantothenic acid), is especially important for adrenal health. Here are some of the B vitamins you need to pay attention to when you're dealing with stress and adrenal fatigue.
Thiamine (vitamin B1)
Vitamin B1 (thiamine) is important for the cells to work efficiently and for adequate nerve and muscle function. It plays a role not only in how the cells produce energy but also in how your body processes glucose. Because high or low levels of glucose can cause issues in adrenal fatigue sufferers, vitamin B1 deficiency is particularly troubling.
You may think of vitamin B1 deficiency as something that occurs only in people who abuse alcohol; however, many people, especially those with chronic illnesses, may be deficient in this vitamin.
If you've been in the hospital, especially in critical care, you're very likely to be low in vitamin B1. If you're a dialysis patient or you're one of millions of people taking a class of medication called diuretics (also known as water pills), you're probably low in vitamin B1.
A number of medical conditions are related to vitamin B1 deficiency, and significant deficiencies of vitamin B1 can affect heart function, perhaps leading to cardiac failure and death.
Severe deficiencies of vitamin B1 can include a condition called Wernicke's encephalopathy, which includes acute confusion and difficulty walking. This condition is commonly seen in people with a history of alcoholism.
Note that many people have low levels of vitamin B1 without having any acute symptoms. If your healthcare provider suspects you may be low in vitamin B1, you can take a blood test. That being said, the test is usually unnecessary, and often your practitioner will talk with you about changing your diet or using supplementation. Foods that are high in vitamin B1 include fish, nuts, and seeds.
Riboflavin (vitamin B2)
Vitamin B2 (riboflavin) is important for the function of the mitochondria (the energy/power centers of the cell) and of the adrenal glands. Researchers believe that vitamin B2 works with vitamin C, basically increasing the function of the cells in the adrenal glands. Vitamin B2 is also key to maintaining a healthy nervous system.
Signs of severe B2 deficiency can include weakness, sore throat, skin cracking (especially at the outer corners of the mouth), and a swollen tongue. The eyes can be especially affected; symptoms include blurry vision, double vision, and photophobia (sensitivity to light). Note that as with the other vitamins, levels that are simply lower than normal don't cause these symptoms.
Green vegetables, fish, and fortified cereals are excellent sources of vitamin B2.
Niacin (vitamin B3)
Niacin is a B vitamin that helps increase the levels of HDL (the good cholesterol). It's also important in adrenal gland functioning, acting as an essential ingredient in the production of adrenal hormones.
Significant depletion of niacin may cause a condition called pellagra. Symptoms of pellagra include the three d's: dermatitis, diarrhea, and depression. However, lower-than-normal levels of this vitamin rarely cause any of these symptoms.
Foods high in vitamin B3 include fish, poultry, and nuts.
Pantothenic acid (vitamin B5)
Of all the B vitamins, vitamin B5 (pantothenic acid) is possibly the most critical to adrenal gland function. Different lab-based studies have demonstrated that it can boost supplementation of adrenal hormones, including cortisol and progesterone.
In addition, it can help regulate the response of the adrenal glands’ receptors and prevent them from being so hyper-responsive. Without proper B5 supplementation, a person with adrenal fatigue is at risk of developing adrenal exhaustion; the adrenal glands simply won't be able to meet the metabolic demands of the body. Like the other B vitamins, vitamin B5 is important for carbohydrate processing as well as nervous system support.
Symptoms of vitamin B5 deficiency include increased irritability, problems with sleep quality, weakness, and depression. It's unlikely that most people are significantly depleted of the vitamin due to diet, but many likely have suboptimal levels and show few or no symptoms.
Foods that can help raise B5 levels include green vegetables (such as broccoli and asparagus) as well as yogurt and eggs.
Pyridoxine (vitamin B6)
Vitamin B6 (pyridoxine) is important for adrenal gland functioning; it's one of the B vitamins important in the production of adrenal hormones.
Low levels of vitamin B6 can affect nerve function and are a risk factor for developing depression. Full deficiency of this vitamin is very rare in industrialized countries. A common symptom of B6 deficiency is peripheral neuropathy, which causes numbness and tingling in the hands and feet. Note that certain medications can inhibit production of B6; a common example is isoniazid (isonicotinylhydrazine, or INH), which is used in treating tuberculosis.
Foods with high vitamin B6 content include fish, nuts, and seeds.
Cyanocobalamin (vitamin B12)
Vitamin B12 (cyanocobalamin) is important for nerve function and cell health. Like all other B vitamins, vitamin B12 is important for the synthesis of adrenal hormones.
Causes of B12 deficiency include pernicious anemia (an autoimmune condition where the body forms antibodies against certain cells of the stomach responsible for the production and absorption of B12) and certain medications; a common example is metformin (Glucophage), likely the most commonly prescribed medication for the treatment of diabetes.
Low levels of vitamin B12 are a risk factor for developing depression. Symptoms of B12 deficiency can include diarrhea, numbness and tingling in the hands and feet (neuropathy), dementia, and problems with balance and coordination. You can measure deficiency of this vitamin by obtaining a simple B12 level in the blood.
Foods high in B12 content include fish, poultry, and eggs.