Meet your B's - Unlocking Energy, Mood, & Hormonal Harmony
B vitamins show up in almost every biochemical pathway - energy, hormones, detox, stress response, and mood regulation. That’s why I always come back to them when I’m supporting women through overwhelm, exhaustion, changeable moods and hormonal chaos.
And even our kids when they’re struggling with anxiety and behaviour challenges.
They are the missing keys that we burn through fast due to stress, poor absorption in the gut, hormonal shifts… ultimately anytime our body is under pressure!
The B family works behind the scenes to keep your brain functioning, your nervous system stable, your hormones in check, and your energy production flowing.
Let’s talk about what each B vitamin does, the different forms that are out there, how you feel when you’re not getting enough or using more than you can replace.
Let’s also dive into why I usually reach for activated B vitamins and not the basic B complex supplements you’ll find on supermarket shelves that in most cases, aren’t doing much at all.
What’s the Difference Between Activated and Regular B Vitamins?
B vitamins come in different forms, and not all of them are equal when it comes to how well your body can use them. Activated B vitamins are the bioavailable forms, meaning your body doesn’t have to work hard (or have the right genetic enzymes) to convert them. They are ready to go, no conversions necessary to get the job done.
Many people, especially those with MTHFR or other methylation-related gene variants, struggle to convert certain B’s into their active forms. That means standard B supplements may not do the job and can even build up and cause issues.
For people with MTHFR mutations, synthetic B vitamins like folic acid and inactive B6 can build up without proper conversion. This can cause a “folate trap,” raise inflammation, and lead to symptoms like brain fog, fatigue, mood swings, and irritability. Inactive B6 may also worsen these symptoms because it’s needed in its active form (P5P) for neurotransmitter balance.
That’s why I almost always prescribe activated B complex formulas. They are much more gentle, effective, and better tolerated for long-term balance and mental wellbeing. I assess which forms are needed based on symptoms, genetics (if available), lifestyle, and demand.
Meet Your B’s:
B1 – Thiamine
Labels: Thiamine, Thiamine HCl (regular form), Thiamine Pyrophosphate (TPP — active form), Benfotiamine (a special form)
Pathways and actions: Thiamine is a superstar in energy metabolism, especially in the Krebs cycle and carbohydrate breakdown. It helps your brain and nerves fire properly by turning carbs into fuel.
What it does: It’s your go-to for energy, brain clarity, and nerve health. Without enough B1, your system can’t keep up.
Signs you might need more: Feeling wiped out, brain fog, nerve tingling or numbness, mood dips, or trouble concentrating. High demand with stress, alcohol use, or certain illnesses.
Why I love it: Thiamine fuels your brain and nerves, and the activated forms like TPP or Benfotiamine work faster and better — especially for nerve pain and blood sugar control.
Watch out: Regular thiamine needs converting to be active — some people’s bodies don’t do this well. That’s why I usually choose the active forms for my clients.
B2 – Riboflavin
Labels: Riboflavin, Riboflavin-5-Phosphate (R5P — active form)
Pathways and actions: Riboflavin is crucial in the electron transport chain for energy, and it helps activate other Bs (like B6 and folate). It supports adrenal function, so your stress hormone balance stays steady, and it plays a part in neurotransmitter production — that’s why it’s great for headaches and mood.
What it does: Balances hormones, fights migraines, and keeps energy humming.
Signs you might need more: Frequent headaches or migraines, PMS or mood swings, cracked lips, sore throat, and tired eyes.
Why I love it: It’s a multitasker for hormone balance and headache relief, plus it keeps your skin and eyes in good shape. Using R5P means your body gets straight-up usable B2.
Watch out: Cheap riboflavin supplements don’t absorb well. I recommend Riboflavin-5-Phosphate every time.
B3 – Niacin / Niacinamide
Labels: Niacin, Niacinamide, Nicotinic acid (active forms)
Pathways and actions: B3 is key in the NAD/NADP coenzyme system, which is all about turning food into energy and managing cell repair. It also helps regulate cholesterol and supports skin and brain health.
What it does: Keeps your metabolism running, calms inflammation, and supports mental clarity.
Signs you might need more: Fatigue, irritability, skin issues like rashes, digestive troubles, and sometimes depression.
Why I love it: It’s brilliant for brain and skin health, plus it’s anti-inflammatory. Niacinamide is great when you want benefits without the flushing reaction.
Watch out: Nicotinic acid can cause flushing (warmth and redness), which freaks some people out but isn’t harmful. Niacinamide doesn’t cause this.
B5 — Pantothenic Acid
Labels: Pantothenic acid, Pantethine (active form)
Pathways and actions: B5 helps make Coenzyme A, which is vital for energy production and hormone synthesis, especially in your adrenal glands — your stress glands.
What it does: Boosts energy, supports adrenal health, and keeps your skin and hair healthy.
Signs you might need more: Feeling exhausted, cranky, muscle cramps, or brittle nails.
Why I love it: It’s a natural stress-buster and beautifier, supporting energy and glowing skin.
Watch out: Usually very safe, but high doses can sometimes upset your tummy.
B6 — Pyridoxine
Labels: Pyridoxine, Pyridoxal-5-Phosphate (P5P — active form)
Pathways and actions: B6 is a key player in amino acid metabolism and neurotransmitter production (like serotonin and dopamine). It helps balance hormones, especially around your menstrual cycle, and supports mood and brain health.
What it does: Mood lifter, hormone balancer, nerve and brain support.
Signs you might need more: Mood swings, irritability, PMS symptoms, nerve tingling, or restless legs.
Why I love it: It’s amazing for PMS and mental health. P5P is the active form your body uses right away, so it’s more effective.
Watch out: Don’t go mega-dosing without guidance - too much can cause nerve issues not enough may cause nerve tingles but too much can cause peripheral neuropathy!
B7 — Biotin
Labels: Biotin
Pathways and actions: B7 supports fatty acid synthesis and energy production, especially from fats and carbs, plus it’s a key vitamin for hair, skin, and nail health.
What it does: Keeps your hair thick, skin glowing, and nails strong, while helping with energy.
Signs you might need more: Hair thinning, brittle nails, dry skin, or a rash.
Why I love it: It’s the easiest fix for hair and nail woes, and it’s gentle and safe.
Watch out: Biotin can mess with some lab tests, so mention you’re taking it if you have blood work coming up.
B9 — Folate
Labels: Folic acid (synthetic), Methylfolate (active form)
Pathways and actions: Folate is essential for DNA synthesis and repair, cell growth, and neurotransmitter function. Methylfolate is the active form your body can use right away.
What it does: Supports mood, brain function, red blood cell production, and is critical in pregnancy.
Signs you might need more: Fatigue, brain fog, irritability, anemia, or trouble concentrating.
Why I love it: Methylfolate helps with depression and brain health, and it’s vital for mums-to-be.
Watch out: Synthetic folic acid needs to be converted, and some people can’t do this well , like those with MTHFR variations, so I go for methylfolate.
B12 — Cobalamin
Labels: Cyanocobalamin, Methylcobalamin, Adenosylcobalamin (active forms)
Pathways and actions: B12 is essential for DNA synthesis, nerve health, and red blood cell formation. The active forms methyl- and adenosylcobalamin are ready for your body to use immediately.
What it does: Boosts energy, protects nerves, supports brain function, and helps prevent anemia.
Signs you might need more: Fatigue, brain fog, numbness or tingling, mood dips, or breathlessness.
Why I love it: Methylcobalamin is my go-to for energy and mood support, especially for people who struggle to absorb B12 from food due to gut issues.
Watch out: Some people need injections or sublingual forms because absorption can be tricky.
How I Prescribe B Vitamins
I rarely recommend standalone B’s unless we’re targeting a specific issue (like B6 for PMS or B5 for adrenal fatigue). Instead, I use high-quality activated B complexes that support the whole system in harmony.
When choosing a B formula, I assess:
Your symptoms and stress load
Hormonal phase or life stage
Nervous system needs
Gut absorption
Genetic tendencies (like MTHFR)
I might pair B’s with magnesium, adaptogens, gut support or amino acids for a more holistic impact.
In Summary: Your B Vitamins Are Your foundations.
If your mental health is struggling, your periods are hellish, or you feel like you're constantly treading water emotionally, it's time to check in on your B’s.
They’re not a magic bullet… but when used wisely, in their most bioavailable forms, they can help rebuild the foundation of your energy, mood, and hormone harmony.
Testing B vitamins can offer valuable insight, especially with tools like Organic Acids Testing, blood markers like active B12, folate or homocysteine, and even stool tests when gut health is a concern. But it’s not always essential.
In clinical practice, I often get a clear picture just by listening to your story… your energy, mood, period patterns, and mental load often say more than numbers on a page. When we read the symptom picture well, we can support your body intuitively and effectively without overcomplicating it.
If you're unsure what form is right for you or feel like nothing you're trying is helping, book your Initial Naturopathic Consultation where we address this at the root.
