Vitamin B Complex

Well-established essential nutrients. Supplementation is beneficial for deficiency prevention and populations with increased needs.

A rough internal score reflecting quantity, quality, and consistency of human evidence. Not a clinical recommendation.

Individual B vitamins have extensive evidence bases. B-complex supplementation shown to support energy metabolism, reduce homocysteine, and improve mood in stressed populations. Particularly important for vegans, elderly, and those on certain medications.

• Essential for cellular energy production
• Supports nervous system function
• Required for methylation and homocysteine metabolism
• May improve energy and mood in deficient individuals

Doses vary by individual B vitamin. Most B-complex supplements provide 100–500% of daily values. Active forms preferred.

• Bright yellow urine (riboflavin; harmless)
• Niacin flush
• GI discomfort

High-dose B6 can cause peripheral neuropathy. Excess folic acid may mask B12 deficiency. Niacin flushing at high doses.

Quality varies enormously. Active (methylated) forms preferred for B9 (methylfolate) and B12 (methylcobalamin). Many people get adequate B vitamins from diet.

• Energy65
• Mood50
• Focus45
• Stress40