Vitamin B complex supplements usually contain all eight B vitamins. A person may consider taking these supplements to prevent vitamin B deficiency.
Research suggests that vitamins are essential for health, growth, development, reproduction, and maintenance. One of these essential vitamins is vitamin B.
This article explores vitamin B complex supplements in more detail, including a list of products.
Quick links
- Best subscription: Care/of B-Complex
- Best for vegetarians: Life Extension BioActive Complete B-Complex
- Best liquid: World Organic Ultra-B Liquid
- Best with vitamin C: Nature’s Bounty Super B-Complex
- Best with calcium: Bronson Vitamin B Complex Sustained Release
- Best for children: MegaFood Kids B Complex
- Best organic: New Chapter Fermented Coenzyme B Complex
- Best for lower budgets: Nurish by NatureMade Super B Energy Complex
B vitamins are a group of water-soluble vitamins. There are eight different B vitamins:
- B1 (thiamin)
- B2 (riboflavin)
- B3 (niacin)
- B5 (pantothenic acid)
- B6 (pyridoxine)
- B7 (biotin)
- B9 (folate)
- B12
Vitamin B complex supplements usually contain all eight of these vitamins.
The body uses B vitamins in various processes,
- the formation of red blood cells.
- energy production.
- brain development.
- immune function.
- healthy cell function.
Vitamin B12 is one of the eight B vitamins. Some types of meat and other animal products contain vitamin B12.
The body uses vitamin B12 for processes,
including :- red blood cell formation
- DNA synthesis
- brain cell function
- nerve cell function
A vitamin B complex supplement may offer more benefits, as it generally contains all eight B vitamins, including vitamin B12.
However, a person may wish to discuss which vitamins could benefit them with a doctor.
A person should look for vitamin B complex supplements that:
- Are from a trusted manufacturer.
- Have been tested by an independent third-party lab.
- Suit their diet. For example, a supplement containing gelatin would not be suitable for vegans.
Some people may also prefer to choose supplements that are chewable or in liquid form.
In the section below we list eight of the best vitamin B complex supplements.
Please note that the writer of this article has not tried these products. All information presented is purely research-based and correct at the time of publication.
Medical News Today follows a strict product selection and vetting process.
Best subscription: Care/of B-Complex
Care/of is a vitamin subscription service. The company automatically despatches orders on a monthly basis.
One capsule contains all eight B vitamins, plus choline and inositol.
This vitamin B-complex supplement is vegan, gluten-free, and does not contain genetically modified organisms (GMOs).
Recommended daily allowances (RDA) vary depending on a person’s stage in life. The
National Institute of Health (NIH) recommend the following daily allowances for adults:Vitamin B1 (thiamin) : 1.2 milligrams (mg) for men, 1.1 mg for women.Vitamin B2 (riboflavin) : 1.3 mg for men, 1.1 mg for women.Vitamin B3 (niacin) : 16 mg for men, 14 mg for women.Vitamin B5 (pantothenic acid) : 5 mg for adults over 19 years.Vitamin B6 : 1.3 mg for adults age 19-50, 1.7 mg for men age 50+, 1.5 mg for women age 50+.Vitamin B7 (biotin) : 30 micrograms (mcg) for adults over 19 years.Vitamin B9 (folate) : 400 mcg for adults over 19 years.Vitamin B12 : 2.4 mcg for adults.
It is important to note that some supplements
exceed the RDA so a person may also wish to consider the tolerable upper limit (TUL):Vitamin B1 (thiamin) : not specified by NIH.Vitamin B2 (riboflavin) : not specified by NIH.Vitamin B3 (niacin) : 35 mg for adults over 19 years.Vitamin B5 (pantothenic acid) : not specified by NIH.Vitamin B6 : 100 mg for adults.Vitamin B7 (biotin) : not specified by NIH.Vitamin B9 (folate) : 1,000 mcg for adults over 19 years.Vitamin B12 : not specified by NIH.
Side effects with water-soluble vitamins are rare. However, some side effects may include:
- upset stomach
- high blood sugar
- low blood pressure
- headache
- fatigue
A 2017 study found that individual B vitamins may cause adverse effects:
- B1 (thiamin): rare allergic reactions.
- B3 (niacin): gastrointestinal issues, including stomach bleeding, ulcers, diarrhea, and high sugar levels.
- B5 (pantothenic acid): gastrointestinal issues, such as nausea and heartburn.
- B6: nausea, vomiting, stomach pain, and drowsiness.
If a person thinks they are deficient in vitamin B, they should consult their doctor.
Symptoms vary depending on which of the eight B vitamins is low. However, symptoms may include, tiredness, confusion, and skin rashes.
People at
higher risk of vitamin B deficiencies include pregnant people and older adults.Below are some of the most common questions and answers about vitamin B.
Which is better, vitamin B12 or vitamin B complex?
Vitamin B complex supplements may be better as they usually contain all eight B vitamins.
However, if a person knows they are deficient in B12, this may be more suitable for them.
A person should speak with a doctor if they are unsure.
Which foods are high in vitamin B?
A few foods that contain high levels of vitamin B include:
- fish
- poultry
- beef
- eggs
- citrus fruit
- whole grains
- leafy greens
Is it good to take B complex every day?
Most manufacturers advise taking B complex supplements daily.
However, a person should check that the dosage in the supplements does not exceed the TUL. This is because too much vitamin B could cause side effects.
B vitamins have a variety of health benefits. People can get B vitamins through certain foods. However, some people are more likely to have a vitamin B deficiency.
Vitamin B complex supplements generally contain all eight B vitamins. They may help to prevent vitamin B deficiency.
However, a person should speak to a healthcare professional for further guidance.
Source - Medical News Today
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