Stress is a reaction by your body to physical, emotional or chemical stimuli that cause well-defined biochemical responses. Other mammals instinctually deal quickly with stressors; their response is regulated by the sympathetic nervous system and often called the "fight or flight" response. In comparison, people do not resolve obvious stressors well and are often unaware of more subtle stressors, such as pathogens, toxins and dietary deficiencies. Consequently, stress responses by your body that are meant to be short-term become chronic and lead to imbalances. B vitamins, especially B-12, are susceptible to being depleted by chronic stress.
B-12 is not a cure for stress, and you should talk to your doctor about its health ramifications.
Vitamin B-12
Vitamin B-12, also known as cobalamin, is a large, complex molecule and a member of the B-complex group. B-12 is required for cellular metabolism, which produces energy; for the synthesis of normally shaped red blood cells, which is important in the transport of oxygen around your body; and to transmit electrical messages within your brain and throughout your nervous system, according to the "Textbook of Nutritional Medicine" by Melvyn Werbach. B-12 is produced within your intestines with the help of friendly bacteria and gastric intrinsic factor, but it is also found in a variety of meats, fish, dairy products, nuts, legumes and green vegetables.
Vitamin B-12 Depletion
According to Dr. H. Winter Griffith, author of "Complete Guide to Symptoms, Illness and Surgery," B-12 depletion occurs from excessive alcohol consumption, overuse of antibiotics and high levels of daily stress. The impact of depletion is directly related to how much B-12 you consume and produce in your intestines. Poor dietary habits, problems with intestinal absorption and lack of intrinsic factor can all lead to a B-12 deficiency, which makes additional depletion from chronic stress even more harmful. Symptoms of chronic B-12 deficiency include malformed red blood cells (although adequate folic acid prevents full-blown anemia), reduced metabolism and a constellation of symptoms that mimic senile dementia and Alzheimer's disease, as explained by Dr. Griffith. These symptoms include reduced cognitive ability, faulty short-term memory, depression and irritability.
Stress and B-12
When you're under excessive physical and emotional stress, your body releases "stress hormones" from your adrenal glands, such as cortisol and adrenaline. These hormones are meant to mobilize your body for a quick "fight or flight" reaction, so they help to reduce digestion and absorption, shunt blood flow to your muscles and mobilize energy stores, according to Eric Newsholme's "Functional Biochemistry in Health and Disease." This is great for fighting or running away but not so good without resolution of the stressful situation and over long periods of time. The biochemical changes that occur in your body in response to stress act to reduce B-12 absorption and synthesis, as well as quickly using up the amounts you have stored. B-12 is a water-soluble vitamin, but it is stored in your body for longer than other water-soluble vitamins. Regardless, stress is a very subjective experience and may lead to quicker vitamin depletion and symptoms, especially in people who are vegetarians and don't supplement.
Vicious Cycle
Excessive, long-term stress causes vitamin depletion, especially of B-vitamins such as B-12 and B-5, and lack of these vitamins also makes it more difficult to deal with mild or moderate levels of stress, according to the textbook "Human Biochemistry and Disease" by Gerald Litwack. B-12 is also required to produce brain chemicals, or neurotransmitters, and hormones related to mood and sleep regulation, such as serotonin and melatonin. Without a balanced mood and enough restful sleep, you are less able to cope with common daily stressors, such as parenting, paying bills and work deadlines. In this sense, excessive stress causes biochemical changes in your body, so that it eventually may be unable to cope with minor stress. Consult with your doctor if you feel you are unable to cope with life's everyday stressors.
References
- "Textbook of Nutritional Medicine"; Melvyn Werbach and Jeffery Moss; 1999
- "Complete Guide to Symptoms, Illness and Surgery," 5th Edition; H. Winter Griffith; 2006
- "Functional Biochemistry in Health and Disease"; Eric Newsholme, et al.; 2010
- "Human Biochemistry and Disease"; Gerald Litwack; 2008
