How Multivitamins Can Help You Manage Stress
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Scientists in Australia and the United Kingdom have recently published the results of a controlled clinical trial showing that taking a daily multivitamin can improve mood and general well-being in healthy adults1. A group of 138 adults between the ages of 20 and 50 were given a multivitamin supplement containing high levels of B-complex vitamins over a 16-week period.
A panel of six chronic measures of mood were administered at baseline, mid-way through the study period, and at the conclusion of the study. A subset of study participants also reported their mood and well-being via at-home mobile phone assessments. While there were no significant effects in the laboratory measurements, the at-home assessments showed reduced fatigue, anxiety and stress in the multivitamin group, as compared to those taking placebo.
The malnourished west
If we were still hunter-gatherers like our cavemen ancestors, a healthy diet would make the need for supplements redundant. Ancient hunter-gatherers subsisted on a diet of lean meat, fish, fruits, vegetables, seeds and nuts. But once we started farming and introduced carbs and dairy into our diets, the genetic changes required to adapt the human digestive system did not keep pace with the rapid changes in the way we ate. This is the basis for the currently popular Paleo Diet and other similar dietary regimens.
With a wider variety of fruits and vegetables, along with fish and nuts for our omega-3s, we would have a pretty good chance of getting the range of vitamins and antioxidants we need. As it is, modern western life is sedentary and stressful. Our diet is designed for convenience, and often lacks diversity. Negotiating a healthy, well-rounded paleo diet is time-consuming and expensive. High carb, high fat diets are quicker, easier and cheaper to sustain.
Given the importance the B-complex vitamins2, Vitamin D3 and magnesium4 in maintaining a healthy mood and brain function, it is little wonder that a diet that is poor in these essential nutrients would make us feel sluggish and lousy. Multivitamin supplements can help by delivering a broad spectrum of vitamins, minerals, and antioxidants to cover those gaps in our diet.
Multivitamins have a growing evidence base
While it's true that multivitamin supplements generally aren't subjected to the same rigorous testing procedures as pharmaceutical drugs, this doesn't mean they are not studied in clinical trials. A search of ClinicalTrials.gov5, the global registry of publicly and privately funded clinical trials, currently returns 155 results for “multivitamins” and 3,850 studies for “vitamin.” These clinical trials are all governed by international standards.
Too often, there is a lack of research showing the value of simple nutrients such as those in multivitamins. Much clinical research is funded by pharmaceutical companies and focused on treating chronic disease, rather than preventative health and well-being. But this study shows that getting our basic nutrients can improve our mood and have a significant impact on our daily quality of life. That's important knowledge that we can all benefit from!
References:
1. Pipingas A, et al, “The effects of multivitamin supplementation on mood and general well-being in healthy young adults. A laboratory and at-home mobile phone assessment.” Appetite. 2013.
2. Kashani L, Saedi N, Akhondzadeh S, “Femicomfort in the Treatment of Premenstrual Syndromes: A Double-Blind, Randomized and Placebo Controlled Trial, Iranian Journal of Psychiatry” 2010.
3. Dean AJ et al, “Effects of Vitamin D Supplementation on Cognitive and Emotional Functioning in Young Adults – A Randomised Controlled Trial”, PloS ONE 6:11 (2011)
4. Eby GA and Eby KL, “Rapid recovery from major depression using magnesium treatment.” Medical Hypotheses. 2006. 5. ClinicalTrials.gov. 2013.