The changes we experience in midlife can feel like a whirlwind, don’t you agree?
Some days, we feel like we have our life together. On other days, even the tiniest of tasks feels like we’re needling a thread — while riding a rollercoaster that’s on fire!
But don’t fret just yet; There are many ways to find that stability and inner balance again!
One of your best moves to make is to nourish your body with the right fuel. And in this article, we’ll zoom into the importance of B vitamins. Oh, we need them more than ever as we age!
If you’ve noticed how stress seems to “eat up” your energy, that’s because it can actually deplete your B vitamin levels. Plus, our gut may not absorb nutrients as efficiently while aging— making it essential to ensure we’re getting enough!
Each B vitamin has unique benefits for your midlife health, including:
- Vitamin B1 (Thiamine) – for energy balance and nerve function
- Vitamin B2 (Riboflavin) – for healthy skin and eyes, fighting oxidative stress
- Vitamin B3 (Niacin) – for healthy cholesterol levels and blood circulation
- Vitamin B5 (Pantothenic Acid) – for adrenal health and lower stress levels
- Vitamin B6 (Pyridoxine) – for brain function, mood regulation
- Vitamin B7 (Biotin) – for healthy hair, skin and nails
- Vitamin B9 (Folic Acid) – for optimal functioning of cells and better heart health
- Vitamin B12 (Cobalamin) – for preventing mood problems and bone health issues
Come, let’s dive into why these powerhouse vitamins should be on your radar as you embrace this life chapter!
What are B Vitamins Good For? Here are Their Health Benefits for Midlife!
⚡ Something’s off… and it’s not just in your head.
Brain fog. Mood swings. Low energy. Weight that won’t budge.
Been there. That’s why I put together this FREE GUIDE: “11 Secrets to Balance Your Hormones“. Want clarity, calm and real support — without overhauling your whole life?
This is for you.
1. Vitamin B1 (Thiamine)
Think of thiamine as your energy cheerleader! It helps convert those carbs into fuel to keep you going all day. Some studies also suggest that thiamine may play a role in nerve function, brain health, mood regulation and reducing symptoms of anxiety.
So, if you’re feeling a bit sluggish, B1 might just be what you need to keep your spirits high!
2. Benefits of Vitamin B2 (Riboflavin)
Glowing healthily from the inside-out? Oh, sign me up!
Riboflavin is here to help you get that midlife glow! This vitamin supports your skin and eyes, giving you that radiant, youthful look! It is also a powerhouse antioxidant — fighting off those sneaky free radicals that try to steal your shine (and energy)!
3. Benefits of Vitamin B3 (Niacin)
Did you know that this B vitamin promotes brain function and helps reduce the risk of neurodegenerative diseases? Who knew a vitamin could be such a great friend at 40?!
Some studies have also found that niacin may improve cholesterol levels — by raising high-density lipoprotein (HDL) cholesterol, the “good” cholesterol, and lowering your triglycerides. This means a lower risk of heart problems!
If that isn’t enough, niacin also improves insulin sensitivity — something we would want to achieve if we’re looking to prevent insulin resistance, obesity, diabetes and other metabolic health issues.
And for those who are concerned of joint problems while aging, B3 could be your protector. It’s shown to decrease inflammation (especially for those with osteoarthritis) and joint pain.
4. Benefits of Vitamin B5 (Pantothenic Acid)
Meet your stress-busting buddy! B5 helps produce those all-important adrenal hormones — making it a great ally for stressful days. It also aids in fat and cholesterol metabolism for that happy weight and healthy heart!
On top of that, B5 plays a role in the production of your red blood cells, which are needed for transporting oxygen and nutrients throughout the body. A nutrient-transporter, stress-reliever and heart-keeper? These are the signature perks of B5!
5. Benefits of Vitamin B6 (Pyridoxine)
Say hello to your mood lifter! Like B1, vitamin B6 is wonderful for regulating mood and supporting your brain health.
It helps in the metabolism of amino acids, helping you build proteins and up your feel-good brain chemicals — like serotonin and dopamine. It’s like having another cheer squad for your mind and body, helping you tackle life’s curveballs with a smile!
6. Benefits of Vitamin B7 (Biotin)
Want silky hair, fabulous skin and strong nails? B7 is here to help you shine naturally! It’s the secret ingredient for that “I woke up like this” glow. No wonder it’s a popular one in many beauty and body care products!
It doesn’t end there, though — there have been studies saying that B7 is more than just a beauty bestie. It is also involved in various metabolic functions, including the synthesis of fatty acids and glucose — helping to regulate blood sugar levels!
7. Benefits of Vitamin B9 (Folic Acid)
Folic acid is all about growth and renewal — perfect for those midlife shifts! It’s great for maintaining healthy cells and can help keep your heart in check, too.
Now, I know we haven’t talked about B vitamin sources yet. But let’s put a little highlight here for folic acid: If you should consider taking B9 in supplement form, you might find some experts suggesting the use of “methylfolate” (5-MTHF). Sounds geeky, I know! But this bioactive form of folate is believed to be much easier for the body to use.
Here’s the catch, though: If you have some genetic quirks, like MTHFR mutations, they can mess up how your body processes folate. And yes, side effects could come lurking around the corner.
That is why it is super important to discuss with your healthcare provider before starting any supplement! Your doctor can help you figure out how to tweak your supplementation game (whether it’s the dosage or the form) — to minimize the risks and maximize the benefits!
8. Benefits of Vitamin B12 (Cobalamin)
Who doesn’t need some energy boost? I definitely do! Good thing B12 is here to give us the pep in our step to thrive through our midlife days!
If you didn’t already know, there have been findings that link low B12 to symptoms of anxiety and depression. That’s likely because B12 plays a role in nerve health and regulating brain chemicals that influence our mood!
Maintaining optimal bone health while aging is another big benefit you can get from B12. Studies have found that low levels of vitamin B12 lead to an increased risk of osteoporosis and fractures.
Besides B12, vitamin B6 and folate (B9) also contribute to overall bone health by supporting the metabolism of homocysteine — an amino acid that can reduce bone density when present in high levels. (MORE INFO about “homocysteine” further down!)
If this sparked your interest in B12, let me save you some Google searching!
Head over to my B12 article to know how helpful it is for us in midlife!
B Vitamin Deficiency: How Do You Know You Lack B Vitamins?
Feeling a bit off and wondering if you might be lacking those essential B vitamins? Let’s chat about some telltale signs that could help you figure things out!
Some of the common symptoms of B vitamin deficiency are headaches, dizziness, anxiety, nausea, fatigue, moodiness, vomiting, diarrhea, nerve problems (tingling and numbing) and skin issues (dryness, rashes and itching).
• B12, in particular, is known for its energy-boosting powers, so if it feels like you’re dragging yourself through the day, it could be a red flag.
• Are you noticing changes in your mood? You already know B6 plays a big role in regulating emotions. So, if you’re feeling a little more irritable or down than usual, it could be worth looking into your B6 levels.
• And don’t forget about thiamine (B1). When it’s low, you might feel mentally foggy or a little forgetful!
• If you’ve noticed that your hair is thinning or your skin is looking a bit dull, biotin (B7) may be the one you’re missing. It’s a famous “beauty vitamin” for a reason!
• Experiencing some numbness or tingling in your fingers or toes? That could be a sign of Vitamin B12 deficiency impacting your nerve health.
• All in all, keep an eye on your appetite and digestion, too. If you’re experiencing weird cravings or a lack of appetite, B vitamins can help put you back on track!
If any of this sounds familiar, it would be a good idea to chat with your healthcare provider. They can help you get the right tests and figure out what you need to feel your best again!
You know, it can be pretty tough to pinpoint the root cause of our symptoms during midlife. Seriously, is it menopause, something we’re eating, or maybe a health issue? It often feels like we have to play detective with our body!
My sisters and I have had countless talks about this. We dive deep into where these symptoms are coming from, but sometimes it feels like searching for a needle in a haystack. And I completely understand that it can be overwhelming. But if we don’t take the time to understand how our body works, who will, right?
It’s so important for us to really tune in and learn what our body is trying to tell us. Once you do, believe me, you can thrive and soar high in midlife!
Eat Well, Be Well: Your Natural Food Sources for B Vitamins!
I am all for eating a well-balanced, nutritious diet and the following foods should be our must-haves in midlife! They are nutrient-dense and top-notch sources of B vitamins — recommended and approved even in a low-carb way of eating:
- Veggies (spinach, collard greens, turnip green, romaine lettuce, asparagus and broccoli)
- Meat (beef and liver (from pork, lamb or chicken)
- Fish and Seafood (salmon, tuna, oysters, clams, mussels and haddock)
- Legumes (black beans, chickpeas, lentils and soybeans)
- Fruits (avocados, grapefruits, lemons or limes)
- Eggs
- Nuts and seeds
- Sweet Potatoes
Now, hear me out: Sometimes, you might be eating all the right things and still have a deficiency. That’s because it isn’t only about the amount you consume or the sources you choose!
Talking about B vitamins, it’s vital to know that they work very closely together. Meaning, some B vitamins are needed for the activation of other B vitamins. Being low in one could lead to a knock-on effect on another!
Also, many lifestyle factors in midlife can increase our need for certain nutrients. So, it’s best to keep those things checked as well, especially:
→ Your stress levels
→ Your toxin exposure
→ Your gut function and nutrient absorption
→ The possibility of an infection and underlying health issues
How much B vitamins do women need?
That’s a tough one to answer because our nutritional needs differ depending on our individual health status. That includes the lifestyle factors we’ve mentioned above! If you’ve tried looking up some dietary requirements online, this is precisely why recommendations vary.
But this video from Dr. Josh Axe is a good one! Besides giving you an idea of how much might be ideal for you, he also talks about how you can boost B vitamin levels naturally and what tests you can take. Check it out!
⚡ Something’s off… and it’s not just in your head.
Brain fog. Mood swings. Low energy. Weight that won’t budge.
Been there. That’s why I put together this FREE GUIDE: “11 Secrets to Balance Your Hormones“. Want clarity, calm and real support — without overhauling your whole life?
This is for you.
B Vitamins in Supplement Form: What Should Women Go For?
Just as we decide on the foods we eat, the diet we follow or even the exercises we do, everything is always about what suits us best!
But hey, I understand that’s easier said than done. I remember feeling a bit lost in the supplement department myself — there are just so many options. So, let me try giving you some key points.
B-complex supplements are usually handy because they pack all the essential B vitamins into one. If you prefer avoiding synthetic versions, look for those labeled as “whole food-based” or “food-derived.” These supplements are made from concentrated, dehydrated whole foods — and are more likely to be in a form that your body recognizes and can absorb without fuss!
You see, a lot of supplements use synthetic versions, like folic acid, because they’re easier to produce and are pretty effective.
But some of us have difficulty converting synthetic folic acid into its active form, and this can lead to elevated homocysteine (Hcy) levels. Remember our discussion in the B12 section earlier? We don’t want high Hcy levels as they can affect how your body takes up nutrients!
Also, high homocysteine is something you want to keep an eye on because it can increase the risk of bone-related problems, heart issues, autoimmune disorders and other diseases.
Talking to your healthcare provider can really help you figure out what’s best, taking into account your diet and lifestyle. They can help steer you towards the right supplements or any dietary changes you might need to make!
A little story time: I once had a test taken after feeling some pain in my breast and having palpitations. Turned out my homocysteine levels were high — but so were my B12 levels. My doctor said that it was likely the high B12 causing my homocysteine to be elevated. It didn’t make sense to me at first, knowing that when we have high homocysteine, we are told to take B vitamins. The lesson? Too much B12 (or any vitamin/mineral) is not good either — even if the vitamin is water-soluble (like B vitamins!)
At the end of the day, whether you choose a B-complex or specific B vitamins, it’s important to be mindful of the forms you’re taking so you can keep everything balanced!
We should treat supplements as nutritional sidekicks on top of a nutrient-dense plate. Nourishing yourself during this time is what it’s all about — and you want to ensure you’re fueling your body in the best way possible!
FACT BOX:
Are folate and folic acid different?
Both folate and folic acid forms of Vitamin B9, but they behave differently in our body.
Folate is the natural form you get from foods like leafy greens, beans and citrus fruits. Your body absorbs folate quickly through the small intestine and turns it into a form called 5-MTHF — which is then released into your bloodstream almost immediately.
On the other hand, folic acid is the synthetic version that’s often found in supplements or fortified foods. Your digestive system doesn’t process folic acid directly. Instead, it has to go through the liver, where it takes longer to break down (sometimes several hours or even days). This slower process can lead to extra folic acid hanging around in your system that hasn’t been used yet. Why is that a problem? Well, if the extra folic acid stays, it can mask vitamin B12 deficiency symptoms, — potentially leading to neurological issues if left unchecked!
References
pubmed.ncbi.nlm.nih.gov/35156551/
cambridge.org/core/journals/british-journal-of-nutrition/article/riboflavin-is-an-antioxidant-a-review-update/6434B395E5D41953FDF975198679FF59
pmc.ncbi.nlm.nih.gov/articles/PMC4829575/
pubmed.ncbi.nlm.nih.gov/8841834/
draxe.com/nutrition/niacin/
rupahealth.com/biomarkers/vitamin-b5
pmc.ncbi.nlm.nih.gov/articles/PMC4772032/
sciencedirect.com/topics/food-science/biotin
pmc.ncbi.nlm.nih.gov/articles/PMC9380836/
drbenlynch.com/methylfolate-side-effects/
pubmed.ncbi.nlm.nih.gov/35337631/
drwillcole.com/gut-health/homocysteine-levels-what-they-mean-why-they-matter
pmc.ncbi.nlm.nih.gov/articles/PMC4425139/
b12-vitamin.com/b-complex/
foodforthebrain.org/nutrition-for-healthcare-professionals/methylation-and-homocysteine/
👉 What to Do Next
Don’t go just yet — especially if you’ve been feeling off and no one’s given you real answers.
Go to the START HERE page.
It’s where things begin to feel clearer. No more second-guessing, no more sorting through conflicting advice. Just calm, honest support for where you are right now.
And if you haven’t yet, download the FREE GUIDE.
It’s quick, clear, and made to help you feel better — without having to turn your whole life upside down.
Gita is the founder of My Menopause Journey. Since 2014, she has been supporting midlife women by sharing hard-earned learnings from her own experience. To advance her knowledge, Gita puts a lot of her time and effort into understanding the broad spectrum of women’s health. She immerses in extensive research about the physical, mental and emotional aspects of menopause. Gita believes in the life-changing power of healthy, holistic living — this is where she anchors her message to all women. Learn more about her marvelous mission in About us - My Menopause Journey.
