B vitamins just don’t get the spotlight they deserve. They are absolute powerhouses when it comes to energy, mental clarity, mood, and hormone regulation — especially for women in their 30s, 40s, and beyond.

What are B Vitamins, and Why Do They Matter?

B vitamins are a group of water-soluble nutrients that support:

Energy production (B1, B2, B3, B5, B6)
Brain and mood function (B6, B9 folate, B12)
Nervous system regulation
Hormone detox pathways (liver support) (especially helpful in perimenopause)
Red blood cell formation
Healthy skin, hair, and nails

You can naturally support your B vitamin intake through a varied diet: whole grains, legumes, nuts, seeds, leafy greens, citrus, avocados, mushrooms, and fortified cereals provide many of the B vitamins; dairy, eggs, and fish are good sources too, while vitamin B12 is found primarily in animal products (meat, fish, dairy, eggs) or fortified plant-based foods. Together, these foods help cover the spectrum of essential B vitamins for energy, metabolism, and nervous system health.

However, chronic stress (B5, B6 and B12 especially), poor diet, gut issues (some bacteria synthesize certain B vitamins), certain medications (like the pill), and alcohol can all deplete your B-vitamin levels — often without you realizing requiring a good quality B complex supplement.

Signs You Might Be Low in B Vitamins:

Fatigue or brain fog
Low mood or anxiety
Irritability or PMS
Cracked lips or mouth sores
Poor stress tolerance
Tingling hands or feet

Methylated B-Vitamins: What’s the Deal?

Many people have trouble converting standard forms of B-vitamins into active forms due to common gene variations (like MTHFR). Methylated forms (like methylcobalamin and methylfolate) are more bioavailable and better absorbed.

What to Look For in a Supplement:

A balanced B-complex with methylated forms (especially B12 and folate); B vitamins work best all together!
No artificial colours, fillers, or unnecessary additives
Ideally taken in the morning (they can be energising for some people

Do not be surprised if your urine ends up being neon yellow while taking a B complex formula. This is completely normal :)

Pro Tip: Methyfolate or folate are KEY when looking for a prenatal supplement to prevent neural tube defects.

Courtney Rae Jones is a Registered Holistic Nutritionist. She is also a Culinary Nutrition Expert having completed her certification in alternative & specialized diets through the Academy of Culinary Nutrition. She specializes in digestive health and balancing women’s reproductive hormones. To work with Courtney, please contact us.

The B Vitamin Breakdown - What They Actually Do & When You May Need More