How to Get Your Vitamin Bs the Right Way

Feeling stressed, foggy, or battling hot flushes? B vitamins might be your best ally. With eight essential types—each playing a distinct role—knowing which ones to focus on can feel overwhelming. According to registered nutritional therapist Paula Werrett, "B vitamins should be taken in the morning, as they can interfere with sleep." Here’s a breakdown of what each B vitamin does and where to find it.

🌿 Vitamin B1 – Thiamin

RDA: 0.8mg
Sources: Peas, fresh fruit, nuts, wholegrain bread
Benefits: Supports energy production and the nervous system. Helps the body become more resilient to stress.

🌿 Vitamin B2 – Riboflavin

RDA: 1.1mg
Sources: Cheese, milk, tuna, dark meat
Benefits: Helps the body produce energy and supports overall health maintenance.

🌿 Vitamin B3 – Niacin

RDA: 13.2mg
Sources: Fish, wheat flour, eggs
Benefits: Boosts energy and supports production of good cholesterol (HDL). Can raise HDL by up to 30%, says the Mayo Clinic.

🌿 Vitamin B5 – Pantothenic Acid

RDA: 0mg (No set daily value, but intake is essential)
Sources: Avocado, broccoli, milk, eggs, shellfish
Benefits: Supports nervous system and liver function, creates sex and stress hormones, and aids red blood cell production.

🌿 Vitamin B6 – Pyridoxine

RDA: 1.2mg
Sources: Pork, poultry, tuna, eggs, milk, peanuts, soybeans, bananas
Benefits: Enhances mood through serotonin production and boosts energy levels.

🌿 Vitamin B7 – Biotin

RDA: 0mg (No set daily value)
Sources: Walnuts, egg yolks, sardines, cauliflower, avocados
Benefits: Often recommended for healthier skin, hair, and nails.

🌿 Vitamin B9 – Folic Acid

RDA: 200mcg
Sources: Dark leafy greens, peanuts, seafood, liver
Benefits: Reduces hot flushes and night sweats by positively influencing serotonin levels.

🌿 Vitamin B12 – Cobalamin

RDA: 1.5mcg
Sources: Meat, poultry, eggs (vegans should supplement)
Benefits: Essential for brain and nerve cell development, energy levels, and mood regulation.

Conclusion

When it comes to hormonal health, energy, and emotional resilience—especially during menopause—getting your B vitamins right can be a game-changer. Each B vitamin plays a unique role, from boosting serotonin to supporting red blood cell formation and managing hot flushes. Since many of these nutrients are water-soluble and not stored in the body, consistent daily intake from food—or supplements when needed—is vital. If you're experiencing menopause symptoms, low energy, or stress, consider a well-rounded B-complex vitamin as part of your morning routine.

Sources: Menopause Solutions Guide