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B vitamins—particularly B6, B12, and folate (B9)—are crucial for creating mood-regulating neurotransmitters. These vitamins support not only the synthesis but also the regulation of serotonin and dopamine. Moreover, they are instrumental in managing homocysteine levels, an amino acid that, when elevated, is associated with increased risks of depression, dementia, and cardiovascular problems.
- Sources of B vitamins include leafy greens, seeds, whole grains, and for B12 specifically, a reliable supplement is recommended, especially for those following plant-based diets. Foods like sunflower seeds, whole grains, and particularly Brazil nuts (which are rich in selenium) contribute these nutrients.