B Vitamins and Mental Health

B Vitamins and Mental Health

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Katie Stone - Naturopath

Written By:

Katie Stone - Naturopath
Kari Asadorian - BSN, RN

Medical Reviewer:

Kari Asadorian - BSN, RN
Dr. Nare Simonyan - PhD Pharmaceutical Science

Edited By:

Dr. Nare Simonyan - PhD Pharmaceutical Science
Last updated:

What Is Mental Health?

The term ‘mental health’ generally refers to emotional well-being and your ability to cope with everyday challenges. It encompasses thoughts, emotions, how you work and learn, how you connect with others, and overall social function.


Mental health may also be described as “the absence of mental illness”.1 Mental illness may include mood disorders, psychosocial disabilities, and other mental states that lead to emotional distress, impaired functioning, or risk of harm to oneself or others.2


Mood disorders may include depression, anxiety, post-traumatic stress, bipolar disorder, and substance use.

Benefits Of B Vitamins For Mental Health

The eight B vitamins include thiamin (B1) riboflavin (B2) niacin (B3) pantothenic acid (B5) pyridoxine (B6) biotin (B7) folate (B9) and cobalamin (B12).


Research suggests that B1, B6, B9, and B12 play key roles in mental health and in the development of mood disorders.
L-methylfolate (active B9) and methylcobalamin, adenosylcobalamin, and hydroxocobalamin (the active forms of B12) are often used as adjunctives in mental health treatment.

Vitamin B1 (Thiamine)

Thiamine is a cofactor for pyruvate dehydrogenase and alpha-ketoglutarate dehydrogenase, enzymes required for adenosine triphosphate (ATP) production and synthesis of glutamate and GABA. Thiamine deficiency is associated with mild neurological and psychiatric symptoms (confusion, reduced memory, and sleep disturbances). Several studies have found a direct correlation between thiamine deficiency and symptoms of major depressive disorder (MDD).3

Vitamin B3 (Niacin)

Vitamin B3 is a nutritional precursor to nicotinamide adenine dinucleotide phosphate (NADP) and nicotinamide adenine dinucleotide (NAD), which are essential cofactors for fueling the mitochondria.4


Niacin decreases oxidative stress in endothelial cells by raising NADP level, supporting the recycling of glutathione, and suppressing the production of reactive oxygen species. Supplementation may support energy production of brain cells while reducing oxidative stress, which researchers suggest may help prevent depression.5

Vitamin B6 (Pyridoxine / P5P)

Vitamin B6 is a cofactor for the conversion of glutamate (the brain’s primary excitatory neurotransmitter) to gamma-aminobutyric acid (GABA), the inhibitory neurotransmitter. Higher GABA activity in the brain reduces neural excitability. 

B6 has a significant and selective modulatory impact on central serotonin and GABA production. GABA helps calm the nervous system by blocking certain impulses between nerve cells, slowing down brain activity.6

A 2022 study found that supplementation with high-dose B6 (100 mg/day) resulted in a significant increase in inhibitory GABAergic effects on the brain, consistent with its role in synthesis of GABA. B6 supplementation also reduced self‐reported anxiety symptoms, with a larger effect size for symptoms of generalized anxiety disorder (persistent everyday worry).7

Other research has noted that depression risk was lowest when dietary intake of niacin was around 36 mg/day.8

B6 may also be effective in alleviating mood symptoms of  PMS and PMDD. A 2020 study involving women taking B6 at 80 mg/day over three menstrual cycles reported that 60% of the participants experienced full remission of PMS symptoms, including mood, anxiety, and irritability. Researchers concluded that B6 upregulated both serotonin and GABA, and also assisted in clearing histamine. 

Vitamin B9 (Folate/L-Methylfolate)

Numerous studies have shown that B9 plays a vital role in mood, cognitive function, and the management of mental health disorders.


Folate is an essential coenzyme required for the synthesis of methionine, which is then converted to S-adenosylmethionine (SAMe). SAMe supports the production of tetrahydrobiopterin (BH4), the cofactor for enzymes involved in synthesis of neurotransmitters including serotonin, dopamine, and norepinephrine.9

Folate is available in three forms: folic acid, folinic acid, and L-methylfolate. Folic acid is synthetic and biologically inactive, so it requires conversion by both DHFR and MTHFR enzymes. This makes it inefficient for people with MTHFR genetic variants. 

Folinic acid does not require DHFR enzyme as it enters the folate cycle downstream of that step. However, it still requires the MTHFR enzyme to complete the conversion to 5-methyltetrahydrofolate.10

L-5-methylfolate (levomefolic acid) is the active form of folate that crosses the blood-brain barrier directly, bypassing the MTHFR enzymatic step. It is immediately available for neurotransmitter synthesis upon ingestion, including in people with MTHFR variants. 

Folate (alongside B12) is also required for the metabolism of homocysteine, an amino acid that can cause oxidative stress and vascular damage in the brain.11 Elevated homocysteine - which can result from a deficiency in folate, B12, and B6 - is also associated with depression and anxiety due to its impact on methyl transfer reactions, resulting in deficits to neurotransmitter synthesis.12

Homocysteine may also increase due to a mutation of the MTHFR gene. A 2025 systematic review reported that MTHFR variants significantly influence susceptibility to depression and should be considered in treatment plans.13

Folate‐based supplements have been widely researched as adjunctive treatments for depression and schizophrenia. 

A 2025 study found that patients on a combination of low-dose methylfolate combined with antidepressants showed a 40.33% improvement in depression symptoms, compared to 26.43% in patients taking only antidepressants.14

A 2021 qualitative assessment of nine studies involving 6,707 patients found that adjunctive L-methylfolate improved antidepressant response.15

A 2012 meta-analysis found that L-methylfolate supplementation of 15 mg/day alongside selective serotonin reuptake inhibitors (SSRIs) significantly improved patients’ response to the antidepressant medication. Folic acid supplementation showed no significant benefit.16

Earlier studies have also suggested that high-dose L-methylfolate (15 mg/day) may be effective in reducing symptoms of schizophrenia, but further research is pending.

Vitamin B12 (Cobalamin/Methylcobalamin)

B12 is one of the most important contributors to nervous system health and overall cognitive function. It works alongside folate to convert homocysteine to methionine, which then creates SAMe for the synthesis of neurotransmitters including serotonin, dopamine, and norepinephrine. These are all involved in supporting healthy mood and motivation.17

B12 is also required for synthesis of oligodendrocytes which produce myelin, and the synthesis of myelin sheath. The myelin sheath insulates nerves and facilitates communication between cells, supporting mood and emotions.18

Deficiency in B12 is often associated with depression, generalized anxiety, cognitive decline, memory loss, disorganized thinking, and personality changes.19 This is largely due to impaired methylation, leading to the accumulation of homocysteine and a reduction in S‑adenosylmethionine (SAMe), which is required for neurotransmitter metabolism.20

Which B Vitamins To Look For In A Supplement For Mental Health

The B vitamins most involved with mood and cognitive function include B6, folate (B9), and B12, as they work together to produce neurotransmitters and regulate homocysteine.
A B complex that contains active forms of these nutrients is ideal for someone looking to support their mood and overall mental health.

  • Vitamin B6 (pyridoxine) acts as a cofactor for enzymes that produce serotonin, dopamine and GABA. A 2022 study in which young adults were supplemented with 100 mg/day of vitamin B6 (pyridoxine) resulted in significantly reduced anxiety and depressive symptoms versus placebo, which reflects its role in GABA production.21

  • Folate (vitamin B9) is required for one‑carbon metabolism and the remethylation of homocysteine to methionine, which is then required for production of SAMe and neurotransmitters. Several studies have suggested that taking 15 mg/day methylfolate reduces symptoms of major depressive disorder, especially when taken alongside antidepressants.22

  • Vitamin B12 (cobalamin) works alongside folate in supporting neurotransmitter function, homocysteine metabolism, and myelin integrity. Studies have shown that B12 and folate deficiencies are linked with greater severity of depression, and some older trials have found that supplementation with methylated B6, B9, and B12 helps to reduce depression symptoms and improve mood.23

B Vitamins and Mental Health

Key Takeaways

  • Icon Vitamins B6, B9, and B12 are involved in homocysteine metabolism, neurotransmitter synthesis, and overall nervous system function.
  • Icon Deficiency in any of these three B vitamins can lead to reduced neurotransmitter levels and impaired cognitive function, which in turn may lead to mood disorders.
  • Icon Supplementation with active forms of these B vitamins has been shown to improve mood and reduce depressive symptoms.

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  • Plus Cofactors Supporting Cognition & Brain Function
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Frequently Asked Questions About B Vitamins and Mental Health

Does vitamin B help with mental health?

There are 8 B vitamins, and each play distinct roles in mental health, but the most important are B6, B9, and B12. These three work together in neurotransmitter production, regulating homocysteine, and supporting the myelin sheath.
A B complex that contains active forms of these nutrients is ideal for someone looking to support their mood and overall mental health.

How much B6 is too much?

According to the European Food Safety Authority (EFSA), the adult tolerable upper intake level for B6 is 12 mg/day. It has been noted that adverse effects can occur when taking dosages higher than 50 mg/day from supplements. The permitted daily dose of vitamin B6 in products has also been reduced from 200 mg to 100 mg for adults in Australia.24

What do you crave when your B12 is low?

Some online sources claim that craving meat, fish, and eggs is a sign of low B12. Although these claims are not backed by scientific research, B12 is available only in animal products. It is possible that someone who does not eat animal-derived foods may crave the protein and other nutrients from meat, fish, and eggs.

Do B vitamins increase serotonin?

Several B vitamins including B6, B9 (folate) and B12 are essential cofactors required for breaking down homocysteine into methionine, which is required for producing neurotransmitters. Deficiency in folate and B12 has been linked to low levels of serotonin and depressive symptoms. Supplementing these B vitamins in their active form is shown to reduce depression and improve mood.25

References

  1. Tyler J VanderWeele, Byron R Johnson, Matt Bradshaw, David M Goodman, Laura D Kubzansky, Tim Lomas, Alexander Moreira-Almeida, Chukwuemeka N Okafor, Suzanne T Ouyang, Vikram Patel; "Mental illness, mental health, and mental well-being"; Npj Ment Health Res.; 2026 Feb

    https://pmc.ncbi.nlm.nih.gov/articles/PMC12905434/

  2. World Health Organisation; "Mental health"; WHO.int; 2025 Oct

    https://www.who.int/news-room/fact-sheets/detail/mental-health-strengthening-our-response

  3. Shibani Dhir, Maya Tarasenko, Eleonora Napoli, Cecilia Giulivi; "Neurological, Psychiatric, and Biochemical Aspects of Thiamine Deficiency in Children and Adults"; Front. Psychiatry; 2019 Apr

    https://www.frontiersin.org/journals/psychiatry/articles/10.3389/fpsyt.2019.00207/full

  4. Sheng Tian, Lanxiang Wu, Heqing Zheng, Xianhui Zhong, Mingxu Liu, Xinping Yu, Wei Wu; "Dietary niacin intake in relation to depression among adults: a population-based study"; BMC Psychiatry; 2023 Sep

    https://pmc.ncbi.nlm.nih.gov/articles/PMC10506255/

  5. Sheng Tian, Lanxiang Wu, Heqing Zheng, Xianhui Zhong, Mingxu Liu, Xinping Yu, Wei Wu; "Dietary niacin intake in relation to depression among adults: a population-based study"; BMC Psychiatry; 2023 Sep

    https://pmc.ncbi.nlm.nih.gov/articles/PMC10506255/#Sec11

  6. Duaa Durrani, Rahma Idrees, Hiba Idrees, Aayat Ellahi; "Vitamin B6: A new approach to lowering anxiety, and depression?"; Ann Med Surg (Lond); 2022 Sep

    https://pmc.ncbi.nlm.nih.gov/articles/PMC9577631/

  7. David T Field, Rebekah O Cracknell, Jessica R Eastwood, Peter Scarfe, Claire M Williams, Ying Zheng, Teresa Tavassoli; "High‐dose Vitamin B6 supplementation reduces anxiety and strengthens visual surround suppression"; Human psychopharmacology; 2022 Jul

    https://pmc.ncbi.nlm.nih.gov/articles/PMC9787829

  8. Sheng Tian, Lanxiang Wu, Heqing Zheng, Xianhui Zhong, Mingxu Liu, Xinping Yu, Wei Wu; "Dietary niacin intake in relation to depression among adults: a population-based study"; BMC Psychiatry; 2023 Sep

    https://pmc.ncbi.nlm.nih.gov/articles/PMC10506255/#Sec11

  9. Nelson Siu Kei Lam, Xin Xin Long, Xuegang Li, Mirette Saad, Florence Lim, James CG Doery, Robert C. Griffin, Cherrie Galletly; "The potential use of folate and its derivatives in treating psychiatric disorders: A systematic review"; Biomedicine & Pharmacotherapy; 2022 Feb

    https://www.sciencedirect.com/science/article/pii/S0753332221013287

  10. Yves Menezo, Kay Elder, Arthur Clement, Patrice Clement; "Folic Acid, Folinic Acid, 5 Methyl TetraHydroFolate Supplementation for Mutations That Affect Epigenesis through the Folate and One-Carbon Cycles"; Biomolecules; 2022 Jan

    https://pmc.ncbi.nlm.nih.gov/articles/PMC8961567/

  11. Osmar Vieira Ramires Júnior, Gustavo Ricardo Krupp Prauchner, Alessandra Schmitt Rieder, Ana Karla Oliveira Leite, Clarissa Penha Farias, Angela T S Wyse; "Uncovering Hyperhomocysteinemia: Global Risk Patterns and Molecular Disruption in Brain and Vascular Health"; Journal of neurochemistry; 2025 Dec

    https://pmc.ncbi.nlm.nih.gov/articles/PMC12721006/

  12. Michael F Georgescu, May A Beydoun, Christian A Maino Vieytes, Marie T Fanelli-Kuczmarski, Jason Ashe, Hind A Beydoun, Sharmin Hossain, Nicole Noren Hooten, Michele K Evans, Alan B Zonderman; "Longitudinal association of homocysteine with depressive and anxiety symptoms among urban adults: healthy aging in neighborhoods of diversity across the life span study"; Translational psychiatry; 2024 Oct

    https://pmc.ncbi.nlm.nih.gov/articles/PMC11490487/

  13. Rosella Soriano-Gonzalez, Hugo Ramirez-Olea, Rocio Gonzalez-Soltero, Rocio Alejandra Chavez-Santoscoy; "The biological relationship among depression, vitamins B9, B12, and D, and genetic variants: a systematic review"; Front. Nutr.; 2025 Nov

    https://www.frontiersin.org/journals/nutrition/articles/10.3389/fnut.2025.1690378/full

  14. Afifa Siddique, Muhammad Masood Khokhar, Akbar Waheed, Uzma Naeem, Shahzad Akhtar Aziz; "Effect of combination therapy of methylfolate with antidepressants in patients with depressive disorder"; BMC Pharmacol Toxicol.; 2025 Jan

    https://pmc.ncbi.nlm.nih.gov/articles/PMC11752948/

  15. Abdullah Al Maruf, Ethan A Poweleit, Lisa C Brown, Jeffrey R Strawn, Chad A Bousman; "Systematic Review and Meta-Analysis of L-Methylfolate Augmentation in Depressive Disorders"; Pharmacopsychiatry; 2022 May

    https://pubmed.ncbi.nlm.nih.gov/34794190/

  16. George I. Papakostas, Richard C. Shelton, John M. Zajecka, Bijan Etemad, Karl Rickels, Alisabet Clain, Lee Baer, Elizabeth D. Dalton, Garret R. Sacco, David Schoenfeld, Michael Pencina, Allison Meisner, Teodoro Bottiglieri, Erik Nelson, David Mischoulon, Jonathan E. Alpert, James G. Barbee, Sidney Zisook, Maurizio Fava; "l-Methylfolate as Adjunctive Therapy for SSRI-Resistant Major Depression: Results of Two Randomized, Double-Blind, Parallel-Sequential Trials"; American Journal of Psychiatry; 2012 Dec

    https://psychiatryonline.org/doi/10.1176/appi.ajp.2012.11071114

  17. Rosella Soriano-Gonzalez, Hugo Ramirez-Olea, Rocio Gonzalez-Soltero, Rocio Alejandra Chavez-Santoscoy; "The biological relationship among depression, vitamins B9, B12, and D, and genetic variants: a systematic review"; Frontiers in nutrition; 2025 Nov

    https://pmc.ncbi.nlm.nih.gov/articles/PMC12634520/

  18. Yile Wang, Zhen Xiong, Man Chen, Zhou Zhu; "Myelin damage in major depressive disorder: Insights from neuroimaging, molecular mechanisms, and therapeutic perspectives"; Neuroscience & Biobehavioral Reviews; 2026 May

    https://www.sciencedirect.com/science/article/abs/pii/S014976342600062X

  19. Rosella Soriano-Gonzalez, Hugo Ramirez-Olea, Rocio Gonzalez-Soltero, Rocio Alejandra Chavez-Santoscoy; "The biological relationship among depression, vitamins B9, B12, and D, and genetic variants: a systematic review"; Front. Nutr.; 2025 Nov

    https://www.frontiersin.org/journals/nutrition/articles/10.3389/fnut.2025.1690378/full

  20. Jin Gao, Catherine M Cahill, Xudong Huang, Joshua L Roffman, Stefania Lamon-Fava, Maurizio Fava, David Mischoulon, Jack T Rogers; "S-Adenosyl Methionine and Transmethylation Pathways in Neuropsychiatric Diseases Throughout Life"; Neurotherapeutics; 2018 Jan

    https://pmc.ncbi.nlm.nih.gov/articles/PMC5794704/

  21. Duaa Durrani, Rahma Idrees, Hiba Idrees, Aayat Ellahi; "Vitamin B6: A new approach to lowering anxiety, and depression?"; Ann Med Surg (Lond); 2022 Sep

    https://pmc.ncbi.nlm.nih.gov/articles/PMC9577631/

  22. Timur Liwinski, Undine E Lang; "Folate and Its Significance in Depressive Disorders and Suicidality: A Comprehensive Narrative Review"; Nutrients; 2023 Sep

    https://pmc.ncbi.nlm.nih.gov/articles/PMC10490031

  23. John E Lewis, Eduard Tiozzo, Angelica B Melillo, Susanna Leonard, Lawrence Chen, Armando Mendez, Judi M Woolger, Janet Konefal; "The Effect of Methylated Vitamin B Complex on Depressive and Anxiety Symptoms and Quality of Life in Adults with Depression"; ISRN Psychiatry; 2013 Jan

    https://pmc.ncbi.nlm.nih.gov/articles/PMC3658370/

  24. Cathy Beckhouse, Antoinette Schulz, Claire Larter, Fiona Mackinnon, Elspeth Kay; "Peripheral neuropathy with supplementary vitamin B6 (pyridoxine)"; Department of Health, Disability and Ageing, Commonwealth of Australia; 2022 Oct

    https://www.tga.gov.au/news/safety-updates/peripheral-neuropathy-supplementary-vitamin-b6-pyridoxine

  25. Alireza Jahan-Mihan, Priscilla Stevens, Saily Medero-Alfonso, Georgina Brace, Laurel Kate Overby, Kristin Berg, Corinne Labyak, Tyler Barker; "The Role of Water-Soluble Vitamins and Vitamin D in Prevention and Treatment of Depression and Seasonal Affective Disorder in Adults"; Nutrients; 2024 Jun

    https://pmc.ncbi.nlm.nih.gov/articles/PMC11206829/

Katie Stone - Naturopath

About the Author

Katie is a qualified Naturopath (BNatMed) and freelance writer from New Zealand. She specializes in all things health and wellness, particularly dietary supplements and nutrition. Katie is also a dedicated runner and has completed more half-marathons than she can count!

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