B Vitamins: The Energy-Boosting, Brain-Loving Nutrients You Might Be Missing

When it comes to supporting everyday energy, mental focus, and resilience to stress, B vitamins are often essential yet easily overlooked.
While they may not receive a lot of attention, B vitamins play a key role in helping the body convert food into energy, maintain a healthy nervous system, and support functions ranging from skin health to hormone regulation.
As water-soluble nutrients, B vitamins are not stored in the body for long, so a regular intake through food or supplementation is important to maintain optimal health.
In this article, we’ll look at what each B vitamin does, why low levels are more common than many realise, and how to ensure you’re getting enough of these important nutrients.
What Are B Vitamins?
The B vitamin group is made up of eight distinct vitamins, each with their own specific roles, but all working synergistically to support energy metabolism, brain health, red blood cell formation, and more.
Here’s a quick overview of the B-vitamin lineup:
B1 (Thiamine): Converts carbs into energy; essential for nerve function.
B2 (Riboflavin): Supports energy production and healthy skin.
B3 (Niacin): Aids metabolism, supports skin, and contributes to nervous system function.
B5 (Pantothenic Acid): Helps produce coenzyme A, crucial for fat metabolism and hormone synthesis.
B6 (Pyridoxine): Vital for neurotransmitter function, mood balance, and immune support.
B7 (Biotin): Supports healthy hair, skin, nails, and helps regulate blood sugar.
B9 (Folate/Folic Acid): Essential for DNA synthesis, red blood cell formation, and prenatal health.
B12 (Cobalamin): Crucial for nerve health, brain function, and red blood cell production.
Energy Support: The Real Reason You Might Be Feeling Tired
If you're constantly feeling run-down, sluggish, or low in stamina, even after a decent night’s sleep, suboptimal B vitamin intake could be part of the puzzle.
B vitamins, particularly B1, B2, B3, B5, B6, and B12, are needed to help your cells turn carbohydrates, fats, and proteins into ATP (the body’s energy currency). Without enough of them, the energy you get from food doesn’t translate into fuel your body can use efficiently.
Some common signs of low B vitamin status include:
Persistent fatigue
Brain fog or low concentration
Irritability
Low motivation
Weakness or dizziness
Poor stress tolerance
Many people report feeling noticeably more energised after consistently supplementing with a quality B-complex, especially if their diet is low in animal products or they’re under chronic stress.
B Vitamins and Brain Function
One of the most fascinating areas of B vitamin research is in cognitive health and mental wellbeing.
Vitamins B6, B9 (folate), and B12 are involved in the production of key neurotransmitters like serotonin, dopamine, and GABA—which directly affect mood, focus, and stress resilience.
Low levels of these B vitamins have been linked to:
Depression
Anxiety
Poor memory
Brain fog
Cognitive decline
In fact, in some clinical studies, supplementation with B12 and folate has been shown to enhance the effectiveness of antidepressants in people with treatment-resistant depression.
Folate and B12 also play a critical role in lowering homocysteine, an amino acid when elevated, has been associated with increased risk of cardiovascular issues and cognitive decline.
Stress and B Vitamins: A Two-Way Street
Feeling overwhelmed? Your B vitamins might be under pressure too.
Chronic stress can increase your body’s need for B vitamins, especially B5 and B6, which are used in the production of stress hormones like cortisol and adrenaline. Stress also tends to deplete magnesium and zinc, which work closely with B vitamins to regulate mood and nervous system function.
Taking a B-complex during stressful seasons may help your body cope better by:
Supporting adrenal function
Boosting energy
Regulating mood
Protecting against burnout
Skin, Hair, and Hormones: More B Benefits
B2 and B3 help maintain healthy skin and can reduce inflammation and redness.
Biotin (B7) is widely known for promoting stronger hair and nails.
Folate and B12 are essential for reproductive health and fertility, supporting ovulation, healthy pregnancy, and DNA repair.
B6 helps support progesterone balance and may reduce PMS symptoms like irritability, bloating, and low mood.
Who’s at Risk of B Vitamin Deficiency?
Although true B-vitamin deficiencies (like beriberi or pernicious anemia) are rare in developed countries, subclinical or marginal deficiencies are more common than many people realise.
You may be more likely to have low B vitamin levels if you:
Follow a vegetarian or vegan diet (B12 is only found naturally in animal products)
Have gut issues like IBS, coeliac disease, or Crohn’s (which reduce absorption)
Are over 50 (stomach acid declines with age, reducing B12 absorption)
Take certain medications (e.g., the pill, antacids, metformin)
Consume a high-sugar or highly processed diet
Are pregnant or breastfeeding
Drink alcohol regularly
Signs You May Need More B Vitamins
Constant tiredness or lack of energy
Tingling or numbness in hands and feet
Mouth ulcers or cracks in the corners of the mouth
Skin issues (e.g. dry skin, acne, inflammation)
Poor concentration or memory
Mood swings, anxiety, or low mood
Hair thinning or brittle nails
Hormonal imbalances or irregular cycles
Headaches or migraines
As always, if symptoms persist, it’s wise to consult a healthcare professional.
Food Sources of B Vitamins
B vitamins are found in a variety of whole foods, but some forms are better absorbed than others depending on the source and the person.
Animal-based sources:
Meat (especially liver and red meat)
Poultry
Fish and shellfish
Eggs
Dairy products
Plant-based sources:
Leafy greens (especially folate)
Whole grains (brown rice, oats, quinoa)
Legumes (lentils, chickpeas, black beans)
Nuts and seeds
Avocados
Nutritional yeast (a great vegan source of B12 if fortified)
Top Tip: If you follow a plant-based diet, it’s essential to take a B12 supplement or eat fortified foods regularly.
Should You Take a B Vitamin Supplement?
If you're feeling fatigued, under stress, or follow a diet low in B-rich foods, a high-quality B-complex supplement can help fill in the gaps and support your wellbeing.
Things to look for in a B-complex supplement:
Methylated forms of folate (L-methylfolate) and B12 (methylcobalamin) for better absorption
Balanced doses (not excessively high, unless directed by a practitioner)
Always take B vitamins with food, as they can cause nausea on an empty stomach. And because they’re water-soluble, any excess is usually excreted in urine, hence the bright yellow pee after taking them!
Final Thoughts: B Vitamins = Big Impact
B vitamins may not be flashy, but they’re absolutely essential for helping you feel energised, focused, emotionally balanced, and physically resilient.
If you’re frequently tired, overwhelmed, or just not quite feeling like yourself, checking in on your B vitamin intake is a smart place to start.
Because sometimes, the missing piece to better energy, brighter mood, and stronger health isn’t another coffee or skincare serum, it’s foundational nutrition.
And the B vitamins? They’re some of the best foundational tools out there!
Sources:
https://pmc.ncbi.nlm.nih.gov/articles/PMC4772032/
https://f1000research.com/articles/12-1382
https://pmc.ncbi.nlm.nih.gov/articles/PMC9662251/