how b vitamins work together

The vitamin B complex consists of eight water soluble vitamins. The B vitamins work together to boost metabolism, enhance the immune system and nervous system, keep the skin and muscles healthy, encourage cell growth and division, and other benefits to your body.

Full Answer

What are B vitamins and how do they work?

Here’s our process. B vitamins are a group of eight essential nutrients that play roles in many organs and bodily systems. Although they can work together in the body, they also carry out their own unique functions. In this article, we explore the function of B vitamins in the body and some key dietary sources of each.

What are the B vitamins found in the same food?

riboflavin (vitamin B-2) niacin (vitamin B-3) pantothenic acid (vitamin B-5) vitamin B-6. biotin (vitamin B-7) folate (vitamin B-9) vitamin B-12. Together, they are called the vitamin B complex. B vitamins often occur together in the same foods.

What is the function of vitamin B2 in the body?

They help the body convert food into energy (metabolism), create new blood cells, and maintain healthy skin cells, brain cells, and other body tissues. There are eight types of B vitamin, each with their own function: thiamin (vitamin B-1) riboflavin (vitamin B-2)

What are the 8 types of B vitamins?

There are eight types of B vitamin, each with their own function: thiamin (vitamin B-1) riboflavin (vitamin B-2) niacin (vitamin B-3) pantothenic acid (vitamin B-5) vitamin B-6. biotin (vitamin B-7) folate (vitamin B-9) vitamin B-12.

Why are B vitamins grouped together?

vitamin B complex, several vitamins that traditionally have been grouped together because of loose similarities in their properties, their distribution in natural sources, and their physiological functions, which overlap considerably.

Which B vitamins should not be taken together?

Vitamin C and B12 It's not advised to take vitamin C and vitamin B-12 at the same time, says Litt. That's because high doses of vitamin C can reduce the amount of vitamin B-12 that's absorbed and metabolized by the body, she says. Be sure to take vitamin C at least two hours after vitamin B-12.

Should you take all B vitamins together?

It is generally safe to take several B vitamins at the same time. Some companies also offer vitamin complexes, which are combinations of the daily amount of each B vitamin.

Can I take vitamin B1 B6 and B12 together?

This is why research suggests that an optimal combination of the three vitamins, B1, B6 and B12, is more effective at relieving nerve damage symptoms and restoring nerve function than taking a single vitamin supplement.

What is vitamin B1 B2 and B3 good for?

Vitamin B1 (thiamine), B2 (riboflavin), B3 (niacin), B5 (pantothenic acid), and B6 (pyridoxine) aid in the conversion of food into energy and are essential for healthy skin, muscles, brain, and nerve functionality.

How do B12 and folate work together?

Vitamin B12 works closely with vitamin B9, also called folate or folic acid, to help make red blood cells and to help iron work better in the body. Folate and B12 work together to produce S-adenosylmethionine (SAMe), a compound involved in immune function and mood.

Why should you not take vitamin C and B-12 together?

Taking vitamin B-12 with vitamin C might reduce the available amount of vitamin B-12 in your body. To avoid this interaction, take vitamin C two or more hours after taking a vitamin B-12 supplement.

Can taking too many B vitamins be harmful?

When a higher dose of vitamin B is taken, people may suffer from indigestion, nausea or mild diarrhea. People with a prior history of gastrointestinal problems and aged individuals are more likely to suffer from intense stomach cramps and severe diarrhea after taking high doses of vitamin B.

Should I take B12 or B complex?

When it comes to the issue of vitamin B12 vs B complex, both types of vitamins are crucial. If you're lacking B12, consume more of it via supplements or food. If you're lacking vitamin B in general, consider B complex vitamins instead. Overall, both vitamins are essential nutrients.

Is it OK to take B complex everyday?

You're unlikely to get too much vitamin B complex from your diet. That's because B complex vitamins are water soluble. That means they aren't stored in your body but are excreted in your urine daily. You're also unlikely to get too much vitamin B if you're taking any supplementation as directed.

Can I take B12 and B complex in the same day?

No interactions were found between Super B Complex and Vitamin B12. However, this does not necessarily mean no interactions exist. Always consult your healthcare provider.

What are the benefits of B1 B2 B6 and B12?

B vitamins including vitamin B1, B2 B5, and B6 play a role in cellular energy production. Vitamin B12 helps support normal blood production and vitamin B3 is involved in DNA repair and supports skin health. Vitamins B1, B2 and B6 help support the healthy functioning of the nervous system .

What is the best vitamin for nerves?

B vitamins are known for their ability to support healthy nervous system function. Vitamins B-1, B-6, and B-12 have been found to be especially beneficial for treating neuropathy. Vitamin B-1, also known as thiamine, helps to reduce pain and inflammation and vitamin B-6 preserves the covering on nerve endings.

What happens if you have too much vitamin B6 and B12?

What side effects can occur from over-supplementation with vitamins B6 and B12? Symptoms of vitamin B6 toxicity are similar to symptoms of its deficiency. Nerve damage, called peripheral sensory neuropathy, may occur and present itself as numbness of hands and feet. Some individuals can experience balance problems.

Is B3 or B12 better?

Vitamin B3 and B12 are two types of vitamin B complexes. The key difference between vitamin B3 and B12 is that vitamin B3 is important in controlling cholesterol and triglyceride levels in our blood, whereas vitamin B12 is important as a cofactor in DNA synthesis for both fatty acid and amino acid metabolism.

Do I need B3 and B12?

While neither B-3 nor B-12 is a source of energy in itself, they play key roles in helping to transform the food you eat into the fuel your body must have to operate properly. These B vitamins also have a central role in the production of red blood cells.

What is the best time to take vitamin B1 B6 B12?

the morningBecause they're water-soluble, you can take them with or without food and at any time of the day. That said, it's often recommended to take B vitamins in the morning due to their important role in nutrient metabolism and energy production. What's more, some people may benefit from taking B vitamins on an empty stomach.

Which do you correct first B12 or folate?

Before you start taking folic acid, your GP will check your vitamin B12 levels to make sure they're normal. This is because folic acid treatment can sometimes improve your symptoms so much that it masks an underlying vitamin B12 deficiency.

Does folic acid Block B12?

There is concern that high intakes of folic acid from fortified food and dietary supplements might mask the macrocytic anemia of vitamin B12 deficiency, thereby eliminating an important diagnostic sign.

Does folic acid worsen B12 deficiency?

Although vitamin B12 deficiency anaemia can be masked by high dose folic acid, this has not been shown to be a problem since fortification in the US.

Can you take B vitamins separately?

B Vitamins In Supplements If you choose to supplement, there is no reason not to take the whole complex of eight B vitamins in supplement form, but also no reason to take them apart from a daily multivitamin / multimineral supplement. Multivitamins commonly contain the full spectrum of B vitamins.

Can vitamin D and vitamin B be taken together?

No interactions were found between Vitamin B12 and Vitamin D3. However, this does not necessarily mean no interactions exist. Always consult your healthcare provider.

Which supplements Cannot be taken together?

Let's take a look at five supplement combos you should avoid.Multivitamins. But, before we get to that, we need to address the elephant in the room: multivitamins. ... Calcium and magnesium. ... Copper and zinc. ... Fish oil and Ginkgo biloba. ... Iron and green tea. ... Melatonin and St. ... Plan A.

What are the B vitamins?

The “B-complex family” consists of the particular B vitamins that work best in conjunction with the other family members. Included in this family of vitamins are: 1 Vitamin B1 (thiamine) 2 Vitamin B2 (riboflavin) 3 Vitamin B3 (niacin) 4 Vitamin B5 (pantothenic acid) 5 Vitamin B6 (pyridoxine) 6 Vitamin B7 or H (biotin) 7 Vitamin B8 (inositol) 8 Vitamin B9 (folic acid) 9 Vitamin B10 (PABA) 10 Vitamin B12 (cobalamin)

Which vitamins are best for cell membrane health?

Vitamins B 8 (inosi tol) and Vitamin B4 (choline, also known as adenine and carnitine) are slowly making their way into the mainstream. These vitamins work best together. Both inositol and choline appear to play an important role in the health of cell membranes, especially the specialized cells in the brain.

Can B17 cause cancer?

In fact, it has been reported that cancer may be caused by Vitamins B17 and/or B15 deficiencies, much like Vitamin B1 (thiamin) deficiency causes beriberi, Vitamin B3 (niacin) deficiency causes pellagra, Vitamin D deficiency causes rickets and Vitamin C deficiency causes scurvy.

How many mg of B-100?

B-100 consists of 100 mg of each of the B Complex Vitamins, except folic acid (Vitamin B-9) which has a higher content due to the ratio needed to compliment the other B vitamins. The same can be said for B-50 (50 mg each) and B-150 (150 mg each).

Do you take B vitamins with B complex?

Often, extra amounts of certain B vitamins are necessary and should be taken separately and in conjunction with a B Complex.

What vitamins are needed for pregnancy?

During pregnancy, the demand for B vitamins, particularly B12 and folate, grows to support fetal development ( 9. Trusted Source. ). In women who are pregnant or breastfeeding, especially those who follow vegetarian or vegan diets, supplementing with a B-complex vitamin is crucial.

What is the common deficiency in the elderly?

Deficiencies in vitamin B6 and folate are also common in the elderly population ( 14, 15 ).

What is the name of the supplement that contains all eight B vitamins?

Nutritional supplements that contain all eight B vitamins are referred to as B-complex vitamins . Here are the health benefits of B-complex vitamins as well as dosage recommendations and potential side effects.

How many B vitamins are in one pill?

B-complex supplements usually pack all eight B vitamins into one pill. B vitamins are water-soluble, which means your body does not store them. For this reason, your diet must supply them each day. B vitamins have many important functions and are vital for maintaining good health.

What is the best source of vitamin B6?

Liver, fish, yogurt and avocado are all good sources ( 4 ). B6 (pyridoxine): Pyridoxine is involved in amino acid metabolism, red blood cell production and the creation of neurotransmitters. Foods highest in this vitamin include chickpeas, salmon and potatoes ( 5 ).

How many people over 50 don't produce enough stomach acid?

However, it’s estimated that 10–30% of people over 50 don’t produce enough stomach acid to properly absorb B12 ( 11 ).

What is the role of B1 in metabolism?

B1 (thiamine): Thiamine plays an essential role in metabolism by helping convert nutrients into energy. The richest food sources include pork, sunflower seeds and wheat germ ( 1 ).

How many vitamins are there in the human body?

In total, humans require adequate amounts of 13 vitamins: four fat soluble vitamins (A, D, E, K) and nine water soluble vitamins, which comprise vitamin C and the eight B vitamins: thiamine (B1), riboflavin (B2), niacin (B3), pantothenic acid (B5), vitamin B6, folate (B9) and vitamin B12. The B vitamins themselves are not grouped on the basis of any chemical structural similarity, but rather with regards to their water solubility and the inter-related, cellular coenzyme functions that they play (see Section 2).

What are the interlinked folate and methionine cycles?

The interlinked folate and methionine cycles. Dietary folate enters the folate cycle and rotates through several enzymatic modifications which generate the one-carbon units required for the synthesis of DNA/RNA and the methyl groups required to regenerate methionine from homocysteine. The “methionine cycle” provides the methyl groups required for all genomic and non-genomic methylation reactions in the form of S-adenosyl methionine (SAM). These two enzymatic cycles are essential to cellular function, including via interactions with other pathways. As an example of the latter, the re-salvaging from dihydrobiopterin of tetrahydrobiopterin, an essential cofactor in trace amine and catecholamine neurotransmitter synthesis and nitric oxide production, is rate limited by provision of the enzyme dihydrofolate reductase produced by the folate cycle. * FAD (vitamin B2) is a cofactor for methionine synthase reductase in the recycling of the vitamin B12cofactor for methionine synthase. Abbreviations: AADC, aromatic L-amino acid decarboxylase; AAAH, aromatic amino acid hydroxylases; ATP, adenosine triphosphate; BH2, dihydrobiopterin; BH4, tetrahydrobiopterin; CBS, cystathionine beta synthase; CGL, cystathionine gamma-lyase; DHFR, dihydrofolate reductase; dTMP, thymidine monophosphate; dUMP, deoxyuridine monophosphate; GR, glutathione reductase; GSSG, glutathione disulphide; MAT, methionine adenosyltransferase; MS, methionine synthase; MTHFR, methyltetrahydrofolate reductase; NOS, nitric oxide synthase; SAH, S-adenosylhomocysteine; SAHH, S-adenosylhomocysteine hydrolase; SAM, S-adenosyl methionine; SH, serine hydroxymethyltransferase; THF, tetrahydrofolate; TS, thymidylate synthase.

What are the B vitamins?

The B-vitamins comprise a group of eight water soluble vitamins that perform essential, closely inter-related roles in cellular functioning, acting as co-enzymes in a vast array of catabolic and anabolic enzymatic reactions. Their collective effects are particularly prevalent to numerous aspects of brain function, including energy production, DNA/RNA synthesis/repair, genomic and non-genomic methylation, and the synthesis of numerous neurochemicals and signaling molecules. However, human epidemiological and controlled trial investigations, and the resultant scientific commentary, have focused almost exclusively on the small sub-set of vitamins (B9/B12/B6) that are the most prominent (but not the exclusive) B-vitamins involved in homocysteine metabolism. Scant regard has been paid to the other B vitamins. This review describes the closely inter-related functions of the eight B-vitamins and marshals evidence suggesting that adequate levels of all members of this group of micronutrients are essential for optimal physiological and neurological functioning. Furthermore, evidence from human research clearly shows both that a significant proportion of the populations of developed countries suffer from deficiencies or insufficiencies in one or more of this group of vitamins, and that, in the absence of an optimal diet, administration of the entire B-vitamin group, rather than a small sub-set, at doses greatly in excess of the current governmental recommendations, would be a rational approach for preserving brain health.

How do B vitamins help the mitochondria?

The role of B-vitamins in mitochondrial energy production. The citric acid cycle (tricarboxylic/Krebs cycle) is a series of chemical reactions that generate energy, in the form of ATP, in the mitochondria of eukaryotes. Carbohydrates, fats and proteins are first converted to acetyl-CoA, most often via pyruvate, and then undergo eight enzymatic reactions that result in the production of NADH and FADH2, which transfer the energy generated by the citric acid cycle to the electron transport chain. This in turn leads to the synthesis of ATP, the energy currency of cells. B vitamins contribute (as shown) to this process as co-factors/enzymes such as FAD (B2), NAD (B3) and as a component of CoA (B5), or Co-enzyme Q10 (B5). The intermediate compounds of the cycle are also sequestered as substrates for the synthesis of other compounds, including amino acids and fatty acids, and several subsequently have to be replenished by anaplerotic synthesis, taking place outside of the cycle. The most prevalent examples are the augmentation of succinyl-CoA from α-ketobutyrate generated from methionine within the methionine cycle (see Figure 2), and synthesis of oxaloacetate direct from pyruvate. Abbreviations: BCKDC, branched-chain α-ketoacid dehydrogenase complex; CS, citrate synthase; CoA, coenzyme A; FAD/FADH2, flavin adenine dinucleotide (oxidised/reduced); IDH, isocitrate dehydrogenase; NAD, nicotinamide adenine dinucleotide (+/H = oxidised/reduced); MDH, malate dehydrogenase; MCM, methylmalonyl-CoA mutase; OGDH, α-ketoglutarate dehydrogenase; PCC, propionyl-CoA Carboxylase; PC, pyruvate carboxylase; PD, pyruvate dehydrogenase; SCS, succinyl-CoA synthetase; SQR, succinate-coenzyme Q reductase.

What are the consequences of a deficiency in B vitamins?

Just one of the many consequences of a deficiency in any of these B vitamins (see Figure 2) is a potential hampering of the natural breakdown and recycling of homocysteine, leading to its accumulation and a number of potential, negative cellular consequences. Alongside this, the observation that homocysteine levels are increased in those suffering a range of pathologies including cardiovascular and neurodegenerative diseases has resulted in the “homocysteine hypothesis” that has driven much of the human research into the effects of B vitamins on brain function. This hypothesis will be described and discussed in more detail below.

What are the two coenzymes that are derived from riboflavin?

The two flavoprotein coenzymes derived from riboflavin, FMN and FAD are crucial rate limiting factors in most cellular enzymatic processes. As an example, they are crucial for the synthesis, conversion and recycling of niacin, folate and vitamin B6, and for the synthesis of all heme proteins, including hemeglobin, nitric oxide synthases, P450 enzymes, and proteins involved in electron transfer and oxygen transport and storage [11]. The flavoproteins are also co-factors in the metabolism of essential fatty acids in brain lipids [12], the absorption and utilisation of iron [43], and the regulation of thyroid hormones [11]. Dysregulation of any of these processes by riboflavin deficiency would be associated with its own broad negative consequences for brain function. Riboflavin derivatives also have direct antioxidant properties and increase endogenous antioxidant status as essential cofactors in the glutathione redox cycle [44].

How do B vitamins affect the brain?

Indeed, the importance of the B vitamins for brain function is illustrated by the fact that each vitamin is actively transported across the blood brain barrier and/or choroid plexus by dedicated transport mechanisms. Once in the brain, specific cellular uptake mechanisms dictate distribution, and, whilst the B vitamins all have high turnovers, ranging from 8% to 100% per day, their levels are tightly regulated by multiple homeostatic mechanisms in the brain [39,40]. This guarantees that brain concentrations remain comparatively high. For example, the concentration of methyltetrahydrofolate (the principal circulating form of folate) in the brain is four times that seen in plasma [39], whereas biotin and pantothenic acid exist in the brain at concentrations of up to 50 times that seen in plasma [41].

What are the vitamins that are in the B complex?

niacin (vitamin B-3) pantothenic acid (vitamin B-5) vitamin B-6. biotin (vitamin B-7) folate (vitamin B-9) vitamin B-12. Together, they are called the vitamin B complex. B vitamins often occur together in the same foods. Many people can get enough B vitamins by eating a variety of nutrient-dense foods.

What is riboflavin essential for?

Riboflavin (vitamin B-2) Riboflavin is essential for: energy production. helping the body break down fats, drugs, and steroid hormones. converting tryptophan into niacin (vitamin B-3) converting vitamin B-6 into a coenzyme that the body needs.

What is the natural form of vitamin B-9?

Folate (vitamin B-9) Share on Pinterest. Avocados and some fortified breads are healthful sources of folate. The natural form of vitamin B-9 is called folate. Folic acid, which is present in fortified foods and some supplements, is a synthetic form of the vitamin.

What vitamins do you need to take if you don't eat animal products?

People who do not eat animal products may need to get vitamin B-12 from supplements or fortified foods such as breakfast cereals and nutritional yeast.

How to treat B vitamin deficiencies?

People can treat and prevent B vitamin deficiencies by increasing their dietary intake of high-vitamin foods or taking vitamin supplements.

What is the name of the enzyme that converts niacin to a coenzyme?

The body converts niacin into a coenzyme called nicotinamide adenine dinucleotide (NAD). NAD is a necessary part of more than 400 different enzyme reactions in the body, the highest of all vitamin-derived coenzymes. These enzymes help with:

Why is pantothenic acid important?

Pantothenic acid (vitamin B-5) Pantothenic acid is necessary for the body to create new coenzymes, proteins, and fats. Red blood cells carry pantothenic acid throughout the body so it can use the nutrient in a variety of processes for energy and metabolism.

How Magnesium And Vitamin D Work Together

Your body depends on magnesium to make vitamin D absorbable. Enzymes in your liver and kidneys need magnesium to break down vitamin D and convert it into a form your body can work with.

How Magnesium And Vitamin B Work Together

There are eight different B vitamins and they all contribute to your metabolism, allowing your body to convert the food you eat into energy.

Can Zinc And Vitamin C Be Taken Together

There are so many people out there who are taking multiple vitamins and minerals together without knowing their pros and cons. They consider supplementation as a task and so, in order to get rid of it, they take everything together. This is not a good thing.

How Magnesium And Calcium Work Together

Magnesium helps bones develop and remain dense and strong. Calcium, too, is essential to bone health not only in maintaining strength but in slowing down the natural decrease in bone density that occurs as we get older.

What Other Vitamins And Minerals Can I Take With Magnesium

Vitamins and minerals maintain a delicate balance inside your body and must co-operate to have their best effect. Because of this, its important to know that some nutrients are helpful to each other and some arent.

Best Time To Take Omega

Omega-3 , also known as fish oil is a vital nutrient for your body because it helps improve heart health, helps protect your brain function, and helps support proper growth. It doesnt matter when you take fish oil, because youll only experience its benefits if youre consistent with it. Just find a time that works for you.

Which Vitamin D Supplements Are Best: Tablets Capsules Or Sprays

Tablets, capsules and oral sprays have all been proven to be effective methods of raising nutrient levels. So, it does come down to personal preference.

What are the Different Types of B Vitamins?

The B vitamins are often found together in varying quantities in the same foods. The B vitamins are responsible for many important functions in the body, like converting the food you eat into energy, maintaining healthy cells and tissues within the body, and helping to form new blood cells. A deficiency in any of the B vitamins may impair your health, so it’s important that you get enough of each one through your diet, or through vitamin supplements, if necessary.

What is Riboflavin, or Vitamin B2?

Also known as vitamin B2, riboflavin supports cellular energy production .†

What is Vitamin B6, or Pyridoxine?

Vitamin B6, also known as pyridoxine, is involved in several cellular reactions throughout the body and is instrumental in keeping various bodily functions operating normally.† Vitamin B6 is needed to metabolize amino acids and glycogen (the body’s storage form of glucose), and is also necessary for normal nervous system function and red blood cell formation.†

What is Folic Acid, or Vitamin B9?

Folic acid (vitamin B9) is most commonly known for its role in fetal health and development as it plays a critical role in the proper development of the baby’s nervous system.† This important developmental process occurs during the initial weeks of pregnancy, therefore adequate folic acid intake is especially important for all women of childbearing age.† Adequate folic acid in healthful diets may reduce a woman’s risk of having a child with a neural tube defect.

What is Vitamin B12, or Cobalamin?

Vitamin B12, or cobalamin, plays an important role in the pathways of the body that produce cellular energy.† It is also needed for proper red blood cell formation and for normal nervous system function.†

Why is pantothenic acid rare?

Pantothenic Acid Deficiency. A deficiency in pantothenic acid is rare because many foods provide enough of this vitamin to people who eat a healthy diet. However, severely malnourished people can develop a pantothenic acid deficiency.

What is niacin also known as?

Niacin is also known as vitamin B3, and supports cellular energy production. †

What exactly are vitamins?

According to MedlinePlus, vitamins are a group of substances that are needed for normal cell function, growth, and development. [1]

What are the water soluble vitamins?

Water-soluble vitamins include vitamin C, and B-group vitamins (thiamine- B1, riboflavin- B2, niacin- B3, pantothenic acid- B5, pyridoxine- B6, biotin- B7, fcobalamin- B12) . These are not heat-stable, which means that cooking foods rich in vitamins B and C can decrease the availability of those vitamins.

How many vitamins are there in the human body?

In total, 13 vitamins exist, as each of them has different purpose and function in the body. Together, these micronutrients support healthy organ and system functions (immune, nervous, digestive, cardiac, etc.), physical as well as mental health. Any vitamin deficiencies can pose significant health risk and may trouble the proper body functions.

How are fat soluble vitamins absorbed?

When consumed, they are absorbed in a similar way that fats are absorbed, and their excess amounts are stored in the liver and fatty tissues for a long time. In that sense, there are significant concerns that taking large doses of fat-soluble vitamins can be related to various risks, including increased chance of toxicity (as excess amounts are not excreted). [4]

How do vitamins help the body?

Everybody knows that vitamins contribute to good health, supported immune system, beautiful skin, hair, and nails. You can supply your body with these micronutrients through diverse and balanced diet, or by supplementing with specific vitamins. That being said, there are different types of vitamins. In foods, these are perfectly combined ...

Why do people take vitamins?

When recommended and supervised by a doctor, supplementation can quickly improve the quality of life of deficient individuals and prevent more severe deficiency symptoms and related health conditions.

What happens if you don't take enough vitamins?

However, if you can’t manage to ensure sufficient vitamins intake, you may develop deficiency/insufficiency symptoms , which strongly depend on the type of vitamin deficiency you suffer from. Some common types include vitamin A, D, folate, and B12 (cobalamin) deficiencies. [8]

Overview

• B vitamins are a group of nutrients that play many important roles in your body. They are found i…
  However, certain factors may mean your body needs more B vitamins. These include age, pregnancy, dietary choices, medical conditions, genetics, medications, and alcohol use.
• In these circumstances, supplementing with B vitamins may be necessary. Nutritional suppleme…
  Here are the health benefits of B-complex vitamins, as well as dosage recommendations and potential side effects.

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People who are pregnant or nursing

Older adults

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Vegetarians and vegans

People taking certain medications

May reduce stress and boost mood

May reduce symptoms of anxiety or depression