Enhancing Mood with Water-Soluble Vitamins: B-Complex and Vitamin C

Water soluble vitamins, including vitamin B and C are important for our mood.  A recent study conducted in the inpatient psychiatric unit of Massachusetts General Hospital of Boston found that vitamin C deficiency is highly prevalent in the psychiatric inpatients [1].  Strong evidence from clinical studies also suggests that supplementation of vitamin B could decrease depression score of diagnosed patients with depression [2].

Improvement of Depressive Symptoms with B-Complex Vitamins

B-complex vitamins reduce stress and improve depressive symptoms. In a trial with 60 participants, those taking B-complex vitamins (either standard or sustained-release) experienced reduced stress and fewer depressive symptoms compared to a placebo group [3].

In another trial, with 80 healthy participants divided into intervention and control groups, the intervention group took a daily B-complex vitamin supplement. After 28 days, the group experienced a significant reduction in anxiety symptoms [4].

In a 2015 trial, similar to prior studies, 58 healthy participants received a B-complex vitamin supplement for four weeks. This resulted in increased blood vitamin B levels, reduced homocysteine levels, and improved mood with fewer depressive symptoms in the intervention group [5].

Improvement of Anxiety Symptoms with Vitamin C

Vitamin C, a water-soluble antioxidant, typically saturates at 70 umol/L in healthy individuals [6]. Daily intake of 200mg reaches this saturation point, and for young, non-smoking individuals, 400mg suffices per NIH guidelines. However, individual needs may differ, especially those with infections or chronic conditions. Vitamin C is particularly effective in alleviating anxiety symptoms.

In a 2002 clinical study [7], participants took sustained-release vitamin C for 14 days, leading to a significant reduction in anxiety symptoms. Blood vitamin concentrations notably rose from 88.0 umol/dl to 150.5 umol/dl. Researchers attribute the reduction in anxiety symptoms to the use of sustained-release vitamin C over regular vitamin C.

In a 2015 double-blind study [8], exam-preparing students took 500mg of vitamin C daily, resulting in reduced anxiety and improved exam performance within 14 days.

In another trial with 45 diabetic patients, one group took 1g of vitamin C daily, another 400IU of vitamin E daily, and the third received a placebo. After 6 weeks, the vitamin C group significantly reduced anxiety symptoms but showed no notable change in depressive symptoms, indicating vitamin C’s effectiveness against anxiety in diabetic patients [9].

Daily vitamin C, E, and A (carotenoid) supplements for 6 weeks significantly reduced anxiety and depressive symptoms, while boosting blood antioxidant levels in 80 patients under mental health treatment [10].

In a 2017 study [11], 142 graduate students first underwent assessments for anxiety symptoms. The 37 participants (25%) with the highest anxiety levels were given 1g of vitamin C. Within 2 hours, their anxiety symptoms markedly decreased. This study underscores the swift anxiety-reducing effects of vitamin C.

In a recent 2022 study, participants who supplemented with 500mg of vitamin C twice daily for 4 weeks experienced improved mental vitality, including enhanced attention and motivation [12].

Summary

B-complex vitamins have shown promise in reducing stress and depressive symptoms, as seen in trials with participants experiencing improved mood.

Vitamin C, a potent water-soluble antioxidant, has demonstrated effectiveness in reducing anxiety symptoms, with rapid results observed in clinical studies.

These findings underscore the potential benefits of water-soluble vitamins for mood enhancement and mental well-being.