What it does: Vitamins like B6 and B12 help the body convert food into fuel for energy. They also contribute to healthy skin, hair, and eyes. Plus, they maintain proper nervous system functioning, metabolism, muscle tone, and a sharp mind.
Why you need it: The deficiency of certain B vitamins can cause a host of awful symptoms. It can cause anemia, tiredness, loss of appetite, abdominal pain, depression, numbness and tingling in the arms and legs, muscle cramps, respiratory infections, hair loss, eczema, poor development in children, and birth defects, according to Glassman.
Where to find it: Fish, poultry, meat, eggs, dairy products, leafy green vegetables, legumes, many cereals, and some breads.
Recommended daily intake: You should get 1.3 mg of B6 if you're 50 or younger, 1.5 mg if you're 51 or older, 1.9 mg if you're pregnant and 2 mg if you're lactating, according to NIH. You should be getting 2.4 mcg of B12, and if you're pregnant, 2.6 mcg. If you're lactating, get 2.8 mcg.
Who needs it the most: “B vitamins have a host of benefits from energy to hormone balance, so I recommend it to all women,” says Slayton. She suggests taking a separate strain of it, as opposed to getting in the limited quantities found in multivitamins. “Also, both alcohol and the pill deplete your body of B vitamins, so between those two, [that can lead to] a deficiency," she adds. Not good, since B vitamins help clear excessive estrogen from your liver, and pre-period can help prevent PMS symptoms. When taking it as a supplement, Slayton suggests taking a B-complex (versus taking just B-12 or B-6) and looking for one that says "methylated," which means it’s been treated so that your body can get a proper dose from the tablet.