Important Vitamins and Minerals for the Nervous System

1st March, 2013

Most B vitamins are important for the nervous system and can help support a number of different complaints such as anxiety, depression, and nervous exhaustion. Magnesium and many of the B vitamins listed are important cofactors in the production of certain amino acids and neurotransmitters such as, serotonin and dopamine, which can impact on mood and alertness.

B vitamins are however best taken as a B complex, rather than individually, to prevent depletion of any one B vitamin, which can occur if you are taking a high dose of any single B supplement. It is best to take B vitamins in the morning to help provide energy throughout he day.

Calcium and Magnesium are two very important minerals to support stress, anxiety, nervous twitches and muscular cramps. Like alot of minerals they are absorbed better in the evening. Not all B vitamin  and Calcium andMagnesium supplements are made the same, and their quality and efficacy can vary greatly.

It is best to chat with your naturopath about obtaining good quality practitioner only brands, to help you reach the correct therapeutic dose to treat your particular condition. If you need advice about this don’t hesitate to contact me Monique, on 0432 540 996.

Vitamin B5 – Pantothenic Acid

Sources

Whole grains, legumes, cauliflower, broccoli, salmon, avocado, egg yolk, liver, milk, sweet potatoes, mushrooms (Osiecki, 2002; Braun & Cohen 2005; Haas, 1992)

English: Three eggs with double yolk

Uses

Stress, adrenal support, energy, demyelination, panic attacks (Osiecki, 2002; Braun & Cohen, 2005)

Caution
>10gm may lead to diarrhoea (Osiecki, 2002)

Vitamin B6 – Pyridoxine

Sources

Cereal, chicken, egg yolk, brewer’s yeast, salmon, tuna, walnuts, bananas, sirloin steak (Osiecki, 2002; Braun & Cohen, 2005; Haas, 1992)

English: Roasted chicken Español: Pollo asado

 

Uses

Anxiety, stress, autism, schizophrenia, Parkinson’s disease, muscular disorder, dysmenorrhoea, carpal tunnel disease

Caution
500mg can lead to peripheral neuropathy (Osiecki, 2002; Braun & Cohen, 2005)

Vitamin B9 – Folic Acid

Sources

Eggs, beans, green leafy vegies, lentils, beans, yeast, mushrooms, broccoli, asparagus, brussel spouts, cabbage, spinach (Osiecki, 2002; Braun & Cohen, 2005; Haas, 1992)

Uses

Stress, restless legs, insomnia, mental illness, periodontal disease, preconception and pregnancy, cervical cancer (Osiecki, 2002; Braun & Cohen, 2005)

Caution
Essentially non toxic (Osiecki, 2002)

Vitamin B12 – Cobalamin

Sources

Egg yolk, brain, oysters, salmon, sardines, clams, meat, milk, cheese (Osiecki, 2002; Braun & Cohen, 2005; Haas, 1992)

Maasdam cheese

Uses

Post natal depression, insomnia, memory loss, MS, restlessness, shingles, dementia, attention deficit, diabetic neuropathy, MS (Osiecki, 2002; Braun & Cohen, 2005)

Caution
General lack of toxicity (Osiecki, 2002)

Calcium

Sources

Almonds, buckwheat, dairy products, sardines, soybeans, green leafy vegies, white self raising flour, egg yolk, tofu, molasses (Osiecki, 2002; Braun & Cohen, 2005; Trickey, 1998; Haas, 1992)

English: Shelled almonds (Prunus dulcis) Itali...

Uses

Cramps, menstrual cramps, PMT, pregnancy, lactation, high blood pressure, post menopausal (Osiecki, 2002; Braun & Cohen, 2005)

Caution
Generally non toxic (Osiecki, 2002)

Magnesium

Sources

Almonds, cashews, soybeans and flour, whole grains, wheat germ rye flour and whole wheat flour, eggs, seeds, kelp, broccoli, beetroot, spinach, dried figs and apricots (Osiecki, 2002; Braun & Cohen, 2005; Trickey, 1998)

Brown Rice, Asparagus and Chickpeas

Uses

Chronic fatigue, diabetes headaches, depression, irritability, anxiety, HBP, palpitations, PMT, stress, restless legs, tics, cramps (Osiecki, 2002; Braun & Cohen, 2005)

Caution
Only > 15gm (Osiecki, 2002)

References
Braun, L, & Cohen, M. 2005 Herbs and Natural Supplements An Evidenced Based Guide, Elsevier, Australia Gropper, S, Smith, J, & Groff, J.2005 Advanced Nutrition and Human Metabolism, Wadsworth, USA Haas, E. 1992 Staying Healthy with Nutrition, Celestial Arts Publishing, USA Osiecki, H. 2002 The Nutrient Bible, Bio Concepts Publishing, Australia Trickey, R. 1998 Women, Hormones, and the Menstrual Cycle, Allen & Unwin, Australia

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