Supplementing B Vitamins

So far, we’ve talked about some of the better-known B vitamins like B3 (niacin), B6, B12, and folate—all crucial for brain health. But did you know there are a few other important B vitamins your child also needs – vitamin B1 (thiamine), B2 (riboflavin) and vitamin B5 (pantothenic acid).

Together, these nutrients are known as the B vitamin family, and they often come grouped in a B complex supplement or as part of a good children’s multivitamin. Each one plays a special role in keeping your child’s brain, body, and energy systems working well.

Here’s a quick breakdown:

  • B1 (Thiamine): Helps with impulse control and focus—great for children with attention or behavioural challenges.
  • B2 (Riboflavin): Vital for methylation, as we have learnt about previously this month; methylation is a key process that turns homocysteine into one of the brain’s best antioxidants – glutathione. There’s also a gene polymorphism (called MTHFR677TT) which is extremely common in children with autism that makes getting enough B2, as well as B6, B12, folate and zinc, really important.
  • B5 (Pantothenic Acid or pantothenate): Helps the adrenal glands manage stress. Stress, even in kids, can deplete this vitamin.
  • Biotin: Is necessary for making energy from food, and found in protein rich foods as well as being synthesised in the gut. Most children get enough unless their diet is very limited.

Each of these vitamins have multiple roles in many enzymes in your child’s body and brain, along with B3 (niacin), B6, b12 and folate.

Why Whole Foods & Supplements Both Matter

✔ Whole foods—like fruits, vegetables, beans, nuts, seeds, and grains—are naturally rich in B vitamins. Generally, if it’s a food you can pick from a plant or dig from the ground, it probably contains B vitamins. However, vitamin B12 is only found in animal foods, so children following a vegetarian or vegan diet may need to supplement.

✔ Protein-rich foods like beans, lentils, nuts and seeds are also good sources of B6.

To make sure your child is getting enough B vitamins, it’s smart to:

  • Focus on a diet full of whole, unprocessed foods
  • The amount needed is not the same for each so this can be a little confusing. Good multivitamins for children should provide enough – You can find our recommended children’s multivitamins at foodforthebrain.org/supplements.
  • They are also provided in B vitamin complex and in nutritional yeast. 
  • Marmite also provides vitamin B12 which is sometimes added into vegan foods

These are the ideal supplemental levels of B vitamins to check for in any supplements you give your child.

The ideal daily supplemental levels of B vitamins
Age Less than 1 1-2 3–4 5–6 7–8 9–11 12-13
Nutrient & Unit
B1 (thiamine) (mg) 5 6 8 12 16 20 24
B2 (riboflavin) (mg) 5 6 8 12 16 20 24
B3 (niacin) (mg) 7 12 16 18 20 22 24
B5 (pantothenic acid) (mg) 10 15 20 25 30 35 40
B6 (pyridoxine) (mg) 5 7 10 12 16 20 25
B12 (mcg) 5 6.5 8 9 10 10 10
Folic acid (mcg) 100 120 140 160 180 200 220
Biotin (mcg) 30 45 60 70 80 90 100

📌 Next email: Your child’s B vitamin domain – how have they progressed? 

Further info

Your child’s B vitamin domain – how have they progressed?sed? 

Congratulations! You’ve spent a month focussing on optimising your child’s methylation, supported by an optimal intake of B vitamins and reflected by a lower homocysteine level. This should have a positive knock-on effect on their IQ, memory, concentration and mental clarity. Now, let’s see how far they’ve come and what impact these changes have made on their overall Cognitive Health.

If you have tested, or re-tested their Homocysteine level how has it improved? You want this below 5mcmol/l for children under 11 and closer to 7mcmol/l or less for teenagers and adults. If you did test with us at foodforthebrain.org don’t forget to enter their results in the ‘tests’ section of the online COGNITION questionnaire which will also alter their score for this domain.

Today’s Step: Click the button below to complete the B Vitamin assessment again. This will measure the progress they’ve made in the past 4 weeks, showing any improvements to their B Vitamin score and its effect on their Cognitive Risk Index.

You will then be asked to choose their next domain to focus on for the next 4 weeks. If you’d like to strengthen B Vitamin further, you can continue working on it with renewed resolve or choose a new domain for the next 4 weeks.

Further info

Your Brain Fat domain – how have you progressed?

Congratulations! You’ve spent a month supporting your child in improving their Brain Fats and have consequently upped their intake of omega-3, phospholipids and vitamin D. Now, let’s see how far they’ve come and what impact these changes have made on their overall Cognitive Health.

Today’s Step: Click the button below to complete the Brain Fats assessment again. This will measure the progress they’ve made in the past 4 weeks, showing any improvements to their Brain Fats score and its effect on their Cognitive Risk Index.

You will then be asked to choose their next domain to focus on for the next 4 weeks. If you’d like to strengthen Brain Fats further, you can continue working on it with renewed resolve or choose a new domain for the next 4 weeks.

Further info