If there’s one topic that comes up almost every day in my practice, it’s this: “Why am I so tired?” Or, “Why is my brain so foggy lately?” Or, “Why do I feel worn down even when I eat clean and sleep well?”
More often than not, my answer starts with a question: How’s your B vitamin intake?
As a naturopathic doctor and someone deeply committed to functional, whole-body wellness, I can tell you that B vitamins are some of the most foundational—yet most overlooked—nutrients in modern health. They may not be trendy or exotic, but they power nearly every key process in your body, from brain chemistry to cellular energy to detoxification.
And because your body doesn’t store most B vitamins, you need a steady, daily supply to keep everything running well.
Let me walk you through why I talk about B vitamins so often with my patients—and why you should pay closer attention to them too.
The Unsung Heroes of Your Energy System
Fatigue is one of the most common complaints I see, especially among women in their 30s, 40s, and 50s. They’re burning the candle at both ends—working, raising families, training hard, trying to eat clean—and still feel exhausted.
More often than not, they’re running low on key B vitamins like B12, B6, and folate.
Your body uses B vitamins to convert the carbs, proteins, and fats you eat into ATP—actual cellular energy. Without enough of them, you’re running on empty. And since they’re water-soluble, you flush out what you don’t use daily. That means you need to replace them every single day through food or supplementation.
I’ve had patients experience dramatic improvements in energy, mood, and focus within just a few weeks of correcting B deficiencies—especially when we use active forms like methylated folate and B12.
What are all the B Vitamins?
B1 – Thiamine
Supports: Energy production, nerve function, and stress resilience
Found in: Whole grains, pork, legumes, and seeds
B2 – Riboflavin
Supports: Cellular energy, antioxidant function, and healthy skin
Found in: Dairy, eggs, green vegetables, and lean meats
B3 – Niacin
Supports: DNA repair, energy metabolism, and cholesterol balance
Found in: Chicken, tuna, peanuts, and fortified cereals
B5 – Pantothenic Acid
Supports: Hormone production, fat metabolism, and red blood cell creation
Found in: Avocados, sweet potatoes, mushrooms, and whole grains
B6 – Pyridoxine
Supports: Brain function, mood regulation, and protein metabolism
Found in: Bananas, poultry, spinach, and chickpeas
B7 – Biotin
Supports: Healthy hair, skin, nails, and blood sugar regulation
Found in: Eggs, almonds, salmon, and cauliflower
B9 – Folate (or Folic Acid)
Supports: DNA synthesis, pregnancy health, and red blood cell formation
Found in: Leafy greens, beans, citrus fruits, and liver
B12 – Cobalamin
Supports: Nerve health, cognitive function, and energy production
Found in: Meat, fish, dairy, and fortified plant-based milks (note: vegans may need to supplement)
Mood, Memory, and Mental Clarity: It’s All Connected
Another thing I see a lot? Anxiety. Low mood. Mental fog.
People are quick to blame stress or hormones (which are valid), but low B vitamin status—especially B12 and folate—can also affect neurotransmitter production. These nutrients are directly involved in making serotonin and dopamine, your brain’s "feel good" chemicals.
In fact, studies show that even borderline deficiencies in B12 or folate can impair cognitive function. And it's not just in older adults—I see this in young, high-performing professionals and athletes too.
Personally, I’ve found that optimizing B vitamin status—especially in combination with adaptogens and proper protein—can be life-changing for patients struggling with brain fog, low motivation, or burnout.
Stress and the B Vitamin Drain
We live in a high-stress, overstimulated world—and that has a cost.
Stress burns through B vitamins like wildfire, especially B5 and B6, which are crucial for adrenal health and cortisol regulation. When you're under chronic stress (physical or emotional), your demand for B vitamins skyrockets—and most people just aren’t replenishing them fast enough.
In clinic, I often refer to B vitamins as “stress armor.” When people are depleted, they feel like they’re just surviving. But when they’re repleted, they start to thrive.
The Gut Connection: Absorption Matters
Even if you’re eating a clean, whole-foods diet, your body might not be absorbing B vitamins efficiently. I see this all the time in patients with gut issues—things like:
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IBS or IBD
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Low stomach acid
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Celiac or gluten sensitivity
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Long-term use of antacids or PPIs
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Heavy alcohol intake
All of these impair the absorption of B12, folate, and other B vitamins, making supplementation even more important.
Pregnancy, Hormones, and B Vitamin Demand
Pregnant and postpartum women have increased needs for folate (B9), B6, and B12, which support everything from fetal brain development to hormone detoxification. But even women who aren’t pregnant can have fluctuating needs depending on their menstrual cycle, birth control use, or hormone imbalances.
In my work with women’s health, I always ensure we’re covering these bases, especially with methylated forms that the body can use more effectively.
The Right Forms Matter
Here’s the thing: not all B vitamins are created equal. Many conventional supplements use synthetic forms—like folic acid and cyanocobalamin—that some people can’t convert into usable forms due to genetic variations (like MTHFR mutations).
That’s why I always recommend methylated B vitamins—methylfolate and methylcobalamin—because they’re bioavailable and ready to go, no conversion required.
So, Should You Be Taking a B Complex?
In most cases, yes—especially if:
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You’re dealing with fatigue, fog, or low mood
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You’re under chronic stress
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You follow a vegan or vegetarian diet (no B12 from plants)
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You’ve had GI issues or surgery
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You’re pregnant, nursing, or recovering from hormonal imbalances
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You’re on medications like birth control or metformin
A high-quality B-complex supplement—or a thoughtfully formulated multivitamin—can help bridge the gap.
Why I Recommend StHealthy Nutrition’s Daily Nutrient Packs
To make daily supplementation simple and effective, I recommend StHealthy Nutrition’s Daily Nutrient Packs to my patients. Each pack contains a comprehensive blend of essential vitamins and minerals, including methylated B vitamins, ensuring optimal absorption and efficacy. These packs are designed to support energy production, cognitive function, and overall well-being. They're convenient for daily use, whether you're at home or on the go.
I’ve seen firsthand how consistent use of these nutrient packs can improve energy levels, mental clarity, and resilience to stress.
You can learn more about them here: StHealthy Nutrition Daily Nutrient Packs
Final Thoughts from My Practice
I’m not a fan of chasing symptoms with quick fixes. But in functional medicine, we often start with the basics—and B vitamins are one of the most foundational basics of all.
When patients get these nutrients dialed in, it’s like flipping a switch. Energy improves. Sleep deepens. Mood lifts. Even stubborn symptoms start to resolve.
So if you’re feeling off, run down, or like your tank is always empty, don’t overlook the basics. Look at your B vitamins.
Fueling your body starts with the essentials—and this is one essential your body can’t afford to miss.
References
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Kennedy, D. (2016). B Vitamins and the Brain: Mechanisms, Dose and Efficacy. Nutrients.
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Smith, A. D., et al. (2008). Homocysteine, B vitamins, and brain atrophy. Neurology.
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Wang, X., et al. (2007). B-vitamin supplementation and cardiovascular risk. Am J Clin Nutr.