These are the vitamins you lose if you have stress (and how to get them back)

Physical and mental health are closely related, hence If you falter from one, the other may also fail. This tends to happen to people who suffer from chronic stress or anxiety. In addition to lowering the defenses of the immune system and thus being more prone to colds or infections, stress is behind the lack of vitamin B, which performs very important functions in the body.

Vitamin B is not just one, but it consists of eight different ones that work together to keep the body energetic and functioning at its best. In addition to strengthening the immune system, They also increase the efficiency of metabolism and the constant production of neurotransmitters such as dopamine or serotonin, both related to the feeling of well-being. The problem with vitamin B is that if one of these eight components is unbalanced, produces an imbalance in others.

"In an episode of anxiety, all the B vitamins are drained into the heart, lungs and muscles to ensure their survival"

Compared to other nutrients like protein, we need a very small amount of vitamins, hence they are usually measured in micrograms and milligrams. Most of the B vitamins are found in meat, poultry, eggs, green leafy vegetables, legumes, or seeds, and bread, hence they are well distributed in our diet. The problem comes when we suffer from stress, since it depletes its reserves, as pointed out Lauren Vinopal, journalist for 'Mel Magazine'.

"When one suffers episodes of anxiety, the body looks for a response to that stress," he says. Anam Umair, American nutritionist and dietician. "Throughout this process, all the B vitamins are drained to the heart, lungs and muscles to ensure their survival"This in turn increases the risk of skin rashes, mouth sores, hair loss, diarrhea or insomnia and depression. Of the eight B vitamins, the most important are B-9 and B-12 , since both are crucial for the body to function at full capacity, as well as to stop the possible inflammations that may arise.However, in the end each and every one of them fulfills an essential function in the organism that we will now see.

B-1: Thiamine

It is key when it comes to breaking down the sugars that support metabolic function and also for memory. People who have low levels of this vitamin may feel more irritated, suffer from blurred vision or loss of appetite, in addition to having poor reflexes, nausea, or muscle weakness. One of the conditions for having low levels of B-1 is consuming excess alcohol, which can occur in extreme situations, absolute memory loss or a disease known as Korsakoff syndrome. B-1 is found in beans, salmon, liver, or bread.

B-2: Riboflavin

It is essential to convert food into energy and its deficiencies can reach cause mouth lesions, skin problems, chapped lips, hair loss or deficiencies in the reproductive system. About a cup of spinach covers one-third of the recommended daily allowance, so it's easy to keep it just right.

B-3: Niacin

B-3 helps to keep the metabolic and digestive systems ready, since it is in charge of helping in the absorption of carbohydrates, fats and proteins. If you don't have enough niacin you can experiment severe headaches, rashes, fatigue, stomach problems, or depression. It is found in rice or mushrooms, as well as in a good chicken breast, so it will not be difficult to absorb.

B-5: Pantothenic acid

B-5 helps the body create red blood cells and metabolizes fats, proteins, and enzymes. A deficiency in vitamin B-5 can make you feel more irritable, more tired or suffer from muscle cramps and sleep disturbance.

B-6: Pyrixodine

B-6 keeps the nervous system healthy by converting food into energy and creating new neurotransmitters that will then send messages to neurons throughout the body. When we don't have enough B-6, Our immune system can be weakened, as can our mood. In extreme cases it can lead to seizures. It is present in chicken breast and a salmon fillet, as well as in bananas and avocados.

B-7: Biotin

Helps in the production of enzymes important for digestion and metabolism. Being deficient in B-7 can cause conjunctivitis, hair loss, lethargy, depression and, occasionally and very occasionally, hallucinations. Only in one egg there is a third of its recommended daily amount, so you will easily absorb it without any problem.

B-9: Folate

Play a determining role in the production of red blood cells and in cell division, as well as in the replication and synthesis of DNA. Therefore, supplements are prescribed for pregnant women. Not getting enough vitamin B-9 can lead to headaches, tiredness, weakness, and shortness of breath. This can be avoided if you eat lentils or any green leafy vegetable.

B-12: Cobalamin

The most important, since it encourages the production of DNA and supports the metabolic system as well as brain function. Some symptoms of B-12 deficiencies include pale or yellow skin, mouth ulcers, dizziness, irritability and, again, feelings of depression or anxiety. To avoid this, eat a lot of salmon, clams, or crab, as they contain enough of this vitamin for you to get your recommended daily allowance.