Why Vitamin B Matters During Menopause
B vitamins are a group of eight nutrients that play a vital role in maintaining our health and well-being, especially during the stages of menopause. They support energy production, brain health, heart health and immune function. Here, we take a look at why each B vitamin matters, especially through the stages of menopause.
Why B Vitamins Are Crucial During Menopause
Throughout perimenopause, menopause, and postmenopause, your body undergoes significant hormonal changes, and it’s a good time to make sure your diet gives you what you need. A balanced diet is the best source of B vitamins, and supplements can only be of assistance if your dietary intake is inadequate.
Vitamin B for energy production
B vitamins, particularly B1 (thiamine), B2 (riboflavin), B3 (niacin), and B5 (pantothenic acid), convert food into energy.1 During menopause, many women experience fatigue and lack of energy.2 These vitamins help convert food into energy and support energy production. Research shows that B vitamins are involved in cellular energy production.3
Vitamin B for brain health and cognitive function
Vitamins B6 (pyridoxine), B9 (folate), and B12 (cobalamin) support brain health and brain function, which matters when brain fog and forgetfulness show up during menopause.3 B vitamins help with the synthesis of neurotransmitters, which play a part in mood balance and mental sharpness.3 Low levels of these vitamins have long been studied for their effects on the brain.4
Vitamin B for mood balance
Hormonal fluctuations during menopause, especially in perimenopause, can lead to mood swings and irritability.5 Vitamin B6, in particular, helps with the synthesis of neurotransmitters such as serotonin, and B vitamins help support healthy emotional and mood balance.3 Research has explored the link between vitamin B6 and mood in women.6
Vitamin B for collagen production and skin health
As estrogen levels decline during menopause, collagen production decreases, leading to dryer, thinner, and less elastic skin.7 Vitamin B7 (biotin) helps maintain healthy skin.8 Biotin also helps maintain healthy hair and nails, which can become brittle.9,10
Vitamin B for supporting the immune system
Vitamins B6 and B12 support healthy immune system function, including supporting white blood cell production .11,12 A healthy immune system matters at every life stage.
Vitamin B for heart health
Looking after your heart becomes increasingly important after menopause, and B vitamins may support heart health as part of a healthy lifestyle.
Additional benefits of Vitamin B
- Emotional Balance: B vitamins support healthy emotional and mood balance. Studies have looked at B vitamins and emotional wellbeing.13
- Digestive Health: They support healthy digestion and help the body metabolise carbohydrates, fats, and proteins.1
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Eye Health: B vitamins, particularly B2 and B12, play a role in normal vision, and a balanced diet helps you avoid the problems a deficiency can cause.1,14,15
The importance of supplementation
A balanced diet is the best way to get your B vitamins. Since most B vitamins are water-soluble and not stored in the body, your body needs a regular supply.1 If your dietary intake is inadequate, a supplement can help fill the gap.
Comprehensive support with our Energy complex
Our Energy Complex includes all 8 B vitamins, combined with herbal actives, Vitamin C, and the antioxidant Coenzyme Q10. Taken consistently as part of your daily routine, it supports energy production, brain health, skin health, immune system health and heart health, through midlife and beyond.
ALWAYS READ THE LABEL AND FOLLOW THE DIRECTIONS FOR USE. Do not take while on warfarin therapy without medical advice. Adults only. Caffeine intake more than 200 mg per day is not recommended during pregnancy or breastfeeding.
Discover our range of supplements, developed with mind and body nutrients to support your body and your needs before, during, and after this transitionary life stage.
This article has been reviewed by our expert advisory team.
References
- Better Health Channel. Vitamin B. Victorian Department of Health, reviewed July 2024.
- Australasian Menopause Society. Menopause: what are the symptoms? (fact sheet). Australasian Menopause Society Resource Hub.
- Kennedy DO. B vitamins and the brain: mechanisms, dose and efficacy. A review. Nutrients. 2016;8(2):68. Funding: PGT Healthcare LLP, a manufacturer of multivitamin products.
- Jatoi S, Hafeez A, Riaz SU, Ali A, Ghauri MI, Zehra M. Low vitamin B12 levels: an underestimated cause of minimal cognitive impairment and dementia. Cureus. 2020;12(2):e6976. Funding: not reported in the published abstract.
- Jean Hailes for Women's Health. Menopause. Jean Hailes for Women's Health, 2026.
- Odai T, Terauchi M, Suzuki R, Kato K, Hirose A, Miyasaka N. Depressive symptoms in middle-aged and elderly women are associated with a low intake of vitamin B6: a cross-sectional study. Nutrients. 2020;12(11):3437. Funding: Kikkoman Corporation.
- Hall G, Phillips TJ. Estrogen and skin: the effects of estrogen, menopause, and hormone replacement therapy on the skin. Journal of the American Academy of Dermatology. 2005;53(4):555-568. Funding: not reported in the published abstract.
- Mock DM. Skin manifestations of biotin deficiency. Seminars in Dermatology. 1991;10(4):296-302. Funding: not reported in the published abstract.
- Trüeb RM. Serum biotin levels in women complaining of hair loss. International Journal of Trichology. 2016;8(2):73-77. Funding: Merz Pharma (Schweiz) AG.
- Lipner SR, Scher RK. Biotin for the treatment of nail disease: what is the evidence? Journal of Dermatological Treatment. 2018;29(4):411-414. Funding: not reported in the published abstract.
- Cleveland Clinic. 7 vitamins and minerals that help boost your immunity. Cleveland Clinic Health Essentials, October 2025.
- Gombart AF, Pierre A, Maggini S. A review of micronutrients and the immune system: working in harmony to reduce the risk of infection. Nutrients. 2020;12(1):236. Funding: no external funding reported; two authors are employed by Bayer Consumer Care Ltd, a multivitamin manufacturer, and the third has received research funding from Bayer Consumer Care Ltd.
- Mikkelsen K, Stojanovska L, Prakash M, Apostolopoulos V. The effects of vitamin B on the immune/cytokine network and their involvement in depression. Maturitas. 2017;96:58-71. Funding: not reported in the published abstract.
- Sina RE, Daley SF. Riboflavin deficiency. In: StatPearls. Treasure Island (FL): StatPearls Publishing; updated April 2026. Funding: not reported; the authors declare no relevant financial relationships.
- Ata F, Bint I Bilal A, Javed S, Shabir Chaudhry H, Sharma R, Fatima Malik R, et al. Optic neuropathy as a presenting feature of vitamin B-12 deficiency: a systematic review of literature and a case report. Annals of Medicine and Surgery. 2020;60:316-322. Funding: none declared.
