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B Vitamins and Head Health

B-complex vitamins are a crucial part of our nutrition. They work alongside the enzymes in our body, regulate our body’s ability to process the carbohydrates and fats that we consume and transport oxygen and nutrients around our body in order to provide us energy.1 B vitamins are naturally occurring in some of the healthiest foods that we can eat, including seafood like tuna and salmon, lean meats like poultry and many fruits and vegetables.

There’s also a relationship between the intake of B vitamins and the ability to avoid migraines, one of the most common yet debilitating ailments suffered by millions of Americans. Explore the benefits of B vitamins, from maintaining metabolic processes to taking B vitamins for migraines.

How Are Migraines Triggered?

Migraine sufferers can have differing triggers that can set off an episode of headaches, ranging from moderate to severe. One of these triggers can be caused by deficiencies in certain vitamins, including vitamin B2 and magnesium.2 Researchers believe that B vitamins can help provide support during migraines.2 A combination of B1, B6, B12 and B9 vitamins can be effective in treating episodic migraines.2

What Foods Contain B Vitamins?

A range of healthy, natural and minimally processed foods are your best bet for taking in the B vitamins that your body needs. With so many foods that form nearly every diet, it’s easy to maintain an intake of B vitamins. Some of these foods include:

  • Seafood: tuna, salmon
  • Meat: poultry, beef liver
  • Beans: chickpeas
  • Nuts: peanuts, sunflower seeds
  • Fruits: bananas, oranges, avocados
  • Vegetables: dark leafy greens such as asparagus, spinach, Brussels sprouts

Types of B Vitamins

There are eight types of B vitamins.1 The following are also widely found in B-complex vitamins:

  • B1 (thiamin)
  • B2 (riboflavin)
  • B3 (niacin)
  • B5 (pantothenic acid)
  • B6 (pyridoxine)
  • B7 (biotin)
  • B9 (folate/folic acid)
  • B12 (cobalamin)
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The Benefits of B Vitamins

B6 and B12 are the most common and supportive for brain and nerve function as well as metabolism. Here’s what they do:

  • Vitamin B6 (pyridoxine): This helps more than 100 enzymes break down proteins, carbohydrates and fats so your bodies can use and process them. It also supports immune functions and brain health.1
  • Vitamin B12 (cobalamin): Similar to B6, this vitamin also supports heart health by breaking down a protein called homocysteine, which can increase the risk of cardiovascular disease, Alzheimer’s disase, dementia and cognitive decline.

A study aimed at vitamins B1 and B2 (thiamin and riboflavin, respectively) has ended inconclusively on their effectiveness at targeting and lessening migraine symptoms.4 However, researchers still acknowledge the importance of B-vitamin intake.1

Following a method called SEEDS can help reduce headaches:4

  • Sleep: Maintain a consistent sleep routine by going to bed and waking up at the same time every day.
  • Exercise: Get half an hour to an hour of aerobic activity three to five days a week.
  • Eat: Maintain a healthy diet of minimally processed foods that include proper nutrition. Since vitamin B12 is only found naturally in meat and seafood, if you follow a vegetarian or vegan diet, you can support your vitamin intake with B12 supplements
  • Diary: Keep a diary of your migraine and headache symptoms so you can observe what foods, beverages, sensory information or situations trigger your migraines.
  • Stress: Since this is a major migraine trigger, aim to keep stress levels low by taking plenty of time for yourself and by avoiding frequent high-risk situations when possible.

How to Know Which B-Complex Vitamin Supplement Is Right for You

Before embarking on any regular supplement plan, consult your doctor or medical professional so you can both determine exactly what your body needs. To get the daily amount of B vitamins that your body needs, consider a B-complex vitamin supplement with multiple B vitamins that can support head health.

*These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease.

**Head Care products are not intended to treat migraines.

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