B Vitamins

Jun 4, 2025

B vitamins are powerhouse nutrients — they don’t just do one thing, they do everything. From energy to mood, digestion to hormones, B vitamins are essential for thriving, not just surviving.

Here’s a full but clear breakdown of each one:

💥 The B Vitamins Cheat Sheet

⚙️ B Vitamins Work Together

They’re like a team. That’s why they’re often taken as a B-complex, especially when:

  • You’re under stress

  • You’re tired or burnt out

  • You have gut issues (which can impair B absorption)

  • You’re on hormonal birth control (which depletes B vitamins)

  • You eat a vegan/vegetarian diet (risk for B12 deficiency)

💡 Top Benefits of B Vitamins

🔋 1. Energy Production

All B vitamins help convert food into usable energy (ATP). Without them? You’re tired, sluggish, and cranky.

🧠 2. Brain & Mood Support

B6, B9 (folate), and B12 are essential for making serotonin, dopamine, and GABA — your feel-good and calming neurotransmitters.

🌿 3. Detox & Methylation

B vitamins are key players in methylation, a process that affects:

  • Hormone balance

  • Liver detox

  • DNA repair

  • Inflammation response

💅 4. Skin, Hair, Nails

Biotin (B7), B2, and B3 are great for:

  • Clearer skin

  • Stronger nails

  • Thicker, shinier hair

🩸 5. Red Blood Cell Formation

B12 and folate prevent anemia and support oxygen transport — major for stamina and focus.

🧠 Mental Health Link

Low B levels are linked to:

  • Anxiety

  • Depression

  • Brain fog

  • Irritability

  • PMS mood swings

Especially B6, B9, B12 — low levels can mimic or worsen mental health issues.

🍽️ Where to Get B Vitamins

🔹 Food Sources:

  • Leafy greens (B9)

  • Whole grains (B1, B3, B5)

  • Eggs (B7, B12)

  • Meat, fish, poultry (B12, B6)

  • Legumes (B1, B2, B9)

  • Nutritional yeast (high in B-complex, esp. vegan-friendly)

💊 Supplement Tips:

  • Choose methylated forms if you can (like methylfolate instead of folic acid, or methylcobalamin instead of cyanocobalamin)

  • If stressed or burned out, consider a balanced B-complex supplement

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