A number of B vitamins are required for energy production. In this role, certain B vitamins can act as cofactors to a number of energy producing pathways in cells, and are therefore essential to cellular energy production. B vitamins also fulfill this role in the brain, and this makes them necessary for the normal energy balance of neurones. Low intakes of B vitamins may therefore cause problems with energy production, and this may affect mood. A thiamine deficiency for example, is known to affect mood because thiamine is required for production of the neurotransmitter acetylcholine. Folic acid, vitamin B6 and vitamin B12 are required for the synthesis of the monoamine neurotransmitter serotonin, dopamine and noradrenaline, and so low intakes of these B vitamins can lead to imbalances in the production of neurotransmitters that are central to mood. Food sources of B vitamins include brewer’s yeast, spirulina, seeds, nuts, meat, whole grains, but can also be obtained through a high quality multivitamin tablet.
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