Vitamin B and Menopause: Can B Complex Ease Symptoms?

Menopausal women experiencing low energy levels, hot flashes, or anxiety may benefit from increasing their vitamin B intake. There are a number of vitamins and supplements that can support women’s nutritional needs and overall health as they age. However, the vitamin B complex may be among the most helpful in reducing menopausal symptoms by supporting the function of various body systems affected by hormonal imbalances during perimenopause and menopause.

Understanding Vitamin B: What It Is and Its Role in the Body

The body needs B vitamins for energy production, neurotransmitter synthesis, and red blood cell formation. However, because vitamin B isn't stored in the body, daily intake is essential. The vitamin B complex is made up of the following eight water-soluble vitamins:⁽¹⁾⁽²⁾

• B1 (thiamine)

• B2 (riboflavin) 

• B3 (niacin)

• B5 (pantothenic acid)

• B6 (pyridoxine)

• B7 (biotin)

• B9 (folate) 

• B12 (cobalamin)

How Vitamin B Impacts Menopause Symptoms

Each of the B vitamins affects different body systems, including the musculoskeletal, nervous, and gastrointestinal systems. These systems are affected by changing hormone levels during menopause, causing many women to experience symptoms such as brain fog, gastrointestinal distress, and a loss of lean muscle mass and bone mineral density.

Research suggests that B vitamins may help reduce certain menopausal symptoms by supporting nervous system function, protecting against cognitive decline, and promoting a healthy balance of gut bacteria. B vitamins may also enhance bone health by reducing levels of homocysteine in the body. High levels of this amino acid can increase the risk of bone fractures and osteoporosis, which women are more susceptible to during menopause.⁽³⁾⁽⁴⁾

Vitamin B12 and Its Special Role in Menopause

Vitamin B12 plays a significant role in cognitive health. Low levels of this vitamin have been linked to cognitive impairment in menopausal women and older adults.⁽⁵⁾ While many factors influence the development of neurodegenerative diseases, hormonal changes during perimenopause and menopause may increase the risk of cognitive decline and dementia.⁽⁶⁾ Maintaining an adequate intake of vitamin B12 may help preserve cognitive function as women age.

Vitamin B12 deficiency has also been associated with symptoms such as fatigue, changes in appetite, and neuropsychiatric issues, all of which overlap with symptoms of menopause.⁽²⁾ If women are not getting enough vitamin B12, it could exacerbate these menopausal symptoms. 

B Vitamins and Hot Flashes: What’s the connection?

Vitamin B may help with hot flashes, specifically vitamins B6 and B9. A study published in Climacteric found that increased intake of vitamin B6 reduced the severity of hot flashes and night sweats in women ages 40 to 65.⁽⁷⁾ 

Another study found that hot flashes were less severe, occurred less frequently, and lasted for a shorter amount of time in women who received daily folic acid supplements (the synthetic version of vitamin B9) for four weeks.⁽⁸⁾ However, evidence regarding the effectiveness of B vitamins in reducing vasomotor symptoms is limited, and additional studies are needed. 

The Science Behind Vitamin B’s Effect on Mental Health

B vitamins help regulate the release of two key neurotransmitters associated with mood: serotonin and dopamine. These “feel-good hormones” are believed to play a role in certain psychological disorders. Low levels of vitamins B1, B3, B6, B9, and B12 have been linked to an increased risk of depression. While research findings vary, some studies suggest that vitamins B6 and B12 may be particularly important in reducing symptoms of mental health disorders.^(9)(10)(11)Increased levels of stress, anxiety, and depression are common during menopause. Given the relationship between mood and vitamin B, boosting intake through dietary sources may help reduce psychological symptoms during menopause. Although more research is needed, some experts suggest that vitamin B holds promise as a complementary treatment to standard mental health treatment methods.⁽⁹⁾

Which B vitamins are most effective for menopause?

While the vitamin B complex can support overall health, women experiencing certain menopausal symptoms may want to focus on the following B vitamins:^{(2)(7)(8)(11)(12)}

• Vitamin B1: Vitamin B1 supports a healthy nervous system and aids in the conversion of food into energy. Deficiency has been associated with mild symptoms of irritability and sleep disturbances.

• Vitamin B6: Having low levels of vitamin B6 may increase the risk of psychological symptoms. Maintaining adequate intake may enhance mental health and reduce hot flashes during menopause.

• Vitamin B9: Vitamin B9 is believed to promote cognitive health and help alleviate vasomotor symptoms.

• Vitamin B12: This nutrient supports mental health and neurological function. Getting sufficient amounts of vitamin B12 through foods may increase energy levels.

How much vitamin B do you need during menopause?

Inadequate intake is the primary cause of B vitamin deficiencies in menopausal women. Other contributing factors include the increased use of medications that may hinder the body’s ability to metabolize vitamin B, as well as age-related changes in the gastrointestinal tract that make it harder for the body to absorb nutrients.⁽⁵⁾

While everyone’s nutritional needs are different, it’s recommended that women get the following amounts of vitamin B each day:^{(13)(14)(15)(16)(17)(18)(19)}

• Vitamin B1: 1.1 milligrams (mg) daily for women ages 51 and older

• Vitamin B2: 1.1 mg daily for women ages 51 and older

• Vitamin B3: 14 mg NE (niacin equivalents) daily for women ages 19 and older

• Vitamin B5: 5 mg daily for women ages 19 and older

• Vitamin B6: 1.5 mg daily for women over the age of 50

• Vitamin B7: 30 micrograms (mcg) daily for women ages 19 and older

• Vitamin B9: 400 mcg DFE (dietary folate equivalents) for women ages 19 and older

• Vitamin B12: 2.4 mcg daily for women over the age of 50

How to Incorporate B Vitamins into Your Menopause Diet

The best way to get enough B vitamins during perimenopause and menopause is through food sources. The vitamin B complex can be found in a variety of foods:⁽²⁾

1. Vitamin B1 (Thiamine)

Whole grains, fish, pork, and yeast are packed with vitamin B1.

2. Vitamin B2 (Riboflavin)

Eggs, dairy, mushrooms, and almonds are great sources of vitamin B2.

3. Vitamin B3 (Niacin)

Soy, legumes, seeds, and nuts are all rich in vitamin B3, making them an excellent source of vitamin B for women who adhere to a vegetarian or vegan diet.

4. Vitamin B5 (Pantothenic Acid)

Most foods contain some amount of vitamin B5, but higher concentrations can be found in avocados, chicken, beef, sweet potatoes, dried foods, and fortified cereals.

5. Vitamin B6 (Pyridoxine)

Dietary sources of vitamin B6 include starchy vegetables, poultry, and non-citrus fruits.

6. Vitamin B7 (Biotin)

Women can meet the recommended daily intake for biotin by eating organ meats, fish, eggs, and soybeans.

7. Vitamin B9 (Folate)

Dark leafy greens, Brussels sprouts, dairy, poultry, and grains are foods with some of the highest amounts of vitamin B9.

8. Vitamin B12 (Cobalamin) 

Animal products and fortified foods are the best sources of vitamin B12.

When are vitamin B supplements recommended?

Vitamin B supplementation may be recommended for women with nutrient deficiencies but may not be appropriate for everyone. Supplements can interact with certain medications and pose potential health risks. Therefore, women should consult with a healthcare provider before taking any new supplements or medications.

If vitamin B supplements are recommended, a doctor can advise which specific B vitamins may be beneficial for women entering perimenopause or menopause. However, it’s important to remember that there are many food sources of vitamin B. Knowing which foods contain which B vitamins can help women make targeted food choices to support their health during menopause.