Vitamin B complex is so important for women:
Energy production: B vitamins, including B2, B3, and B5, are used by the body to convert food into energy. This can help combat fatigue and improve overall energy levels, which can be affected by hormonal changes during menopause and help maintain vitality.

Brain health: B vitamins, including B6, B9 (folate), and B12, are vital for neurotransmitter production, which affects mood, memory, and cognitive function. Low levels of these vitamins have been linked to depression and anxiety.  

Fetal development: Folic acid (vitamin B9) is crucial in helping prevent neural tube defects in developing fetuses. Vitamin B12 is also important for proper fetal development.

Stress management: B vitamins help regulate stress hormones like cortisol. Adequate intake of B vitamins can help reduce the negative effects of stress on the body and mind.   

Mood stabilisation: B vitamins, such as B6, B9 (folate), and B12, play a crucial role in neurotransmitter production, which affects mood, memory, and cognitive function. Low levels of these vitamins have been linked to depression and anxiety, which can be common during menopause.

Hormone regulation: B vitamins play a role in the production of estrogen and progesterone, which are important for reproductive health. As we age, these vitamins, particularly B6, help regulate hormone levels, which fluctuate during menopause. This can help alleviate symptoms like hot flashes, night sweats, and mood swings. 
Bone health: Vitamin B6, B9 and B12 are involved in calcium metabolism, which is important for maintaining bone health. Adequate intake of B6 can help reduce the risk of osteoporosis, a common condition among postmenopausal women.

Ways to add more vitamin B complex to your diet:

Eat plenty of whole foods: Include lots of fruits, vegetables, whole grains, lean protein sources, and healthy fats in your diet. These foods are rich in B vitamins.

Fortified foods: Some foods, such as breakfast cereals and nutritional yeast, are fortified with B vitamins.  

Nutritional yeast: a deactivated yeast that is a good source of B vitamins, including B12, which is often difficult to get from plant-based sources.

Spirulina: This blue-green algae is a good source of B vitamins, including B12.

Chlorella: This green algae is also a good source of B vitamins, including B12

It's important to note that the B vitamin content of vegan examples is relatively low compared to other food sources.

If you are looking to increase your intake of B vitamins, here are the easiest ways to add a variety of B-rich foods to your diet

Meat: Liver, kidney, and other organ meats are excellent sources of B vitamins.

Poultry: Chicken and turkey are good sources of B vitamins, especially B6 and B12.

Fish: Salmon, tuna, and mackerel are good sources of B vitamins, especially B12.

Eggs: Eggs are a good source of B vitamins, especially B2 and B12.

Dairy products: Milk, cheese, and yoghurt are good sources of B vitamins, especially B2 and B12.

Consider a B-complex supplement: If you have a deficiency or are not getting enough B vitamins from your diet, a supplement can help fill the gap.  

So stress less and be more active in making sure you are getting enough of the essential B vitamins into your diet.