- Best Vitamin B Complex
- How to Choose
- What Are They
- Who Should Take Them
- Safety
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B vitamins play essential roles in the body. Although many foods contain B vitamins, factors such as age, diet, genetic variations, and some health conditions can make you more likely to develop a vitamin B deficiency.
Here are the 13 best vitamin B complex supplements for 2022.
13 of the best vitamin B complex supplements
1. Care/of B-Complex Vitamin (best subscription)
Active ingredients include:
2. Nordic Naturals Vitamin B Complex (best overall)
Active ingredients include:
- Thiamine
- Riboflavin
- Niacin
- Vitamin B6
- Folate
- Vitamin B12
- Biotin
- Pantothenic acid
3. Integrative Therapeutics Active B-Complex (best for athletes)
Active ingredients include:
- Thiamine
- Riboflavin
- Niacin
- Vitamin B6
- Folate
- Vitamin B12
- Biotin
- Pantothenic acid
- Choline
- Inositol
4. Pure Encapsulations B-Complex Plus (best affordable)
Active ingredients include:
- Thiamine
- Riboflavin
- Niacin
- Vitamin B6
- Folate
- Vitamin B12
- Biotin
- Pantothenic acid
5. MegaFood Balanced B Complex (best to take on an empty stomach)
Active ingredients include:
- Thiamine
- Riboflavin
- Niacin
- Vitamin B6
- Folate
- Vitamin B12
- Biotin
- Pantothenic acid
- Organic food blend
6. Pure Encapsulations B-Complex Liquid (best liquid)
Active ingredients include:
- Thiamine
- Riboflavin
- Niacin
- Vitamin B6
- Vitamin B12
- Pantothenic acid
7. Thorne B-Complex #12 (best vegan)
Active ingredients include:
- Thiamine
- Riboflavin
- Niacin
- Vitamin B6
- Folate
- Vitamin B12
- Biotin
- Pantothenic acid
- Choline
8. Pure Encapsulations PureNutrients Gummies (best gummy)
Active ingredients include:
- Thiamine
- Riboflavin
- Niacin
- Vitamin B6
- Folate
- Vitamin B12
- Biotin
- Pantothenic acid
- Choline
- Iodine
- Zinc
- Chromium
- Sodium
- Fruit blend
- Vitamins A, C, D, E and K
9. Seeking Health’s B-Minus (best without B12 and folate)
Active ingredients include:
- Thiamine
- Riboflavin
- Niacin
- Vitamin B6
- Biotin
- Pantothenic acid
10. BrainChild Nutritionals B-Complex Liquid
Active ingredients include:
- Vitamin B1
- Vitamin B2
- Niacin
- Vitamin B6
- Folate
- Vitamin B12
- Biotin
- Pantothenic acid
- Choline
- Inositol
- L-glycine
11. Nutrilite Vitamin B Dual-Action
Active ingredients include:
- Thiamin (as thiamine mononitrate)
- Riboflavin
- Niacin (as niacinamide)
- Vitamin B6 (as pyridoxine hydrochloride)
- Folate (667 mcg DFE [400 mcg folic acid])
- Vitamin B12 (as cyanocobalamin)
- Biotin (125 mcg)
- Pantothenic acid (as d-calcium pantothenate)
- Spirulina powder
12. Nature Made Super B Complex with Vitamin C and Folic Acid
Active ingredients include:
- Niacin
- Vitamin B6
- Folic acid
- Vitamin B12
- Biotin (B7)
- Pantothenic acid
- Vitamin C
- Calcium (as calcium carbonate)
13. Garden of Life MyKind Organics Vitamin B Complex
Active ingredients include:
- Thiamin (vitamin B1 from organic food blend)
- Riboflavin (vitamin B2 from organic food blend)
- Niacin (from organic food blend)
- Vitamin B6 (from organic food blend)
- Folate (from organic food blend)
- Vitamin B12 (as methylcobalamin from Saccharomyces cerevisiae)
- Biotin (from organic food blend)
- Pantothenic acid (from organic food blend)
How to choose the best vitamin B complex supplements
Finding the best vitamin B complex supplements can challenging. Factors to consider before buying vitamin B complex supplements include the following:
- Formulations: Always prioritize supplements containing highly absorbable B vitamins, including methylcobalamin, which is the active form of B12, and 5-methyltetrahydrofolate, which is the biologically active form of folate.
- Other ingredients: Always choose products that have minimal amounts of other ingredients, including additives, synthetic sweeteners, and artificial coloring.
- Dietary requirements: Consider products that meet a range of dietary preferences and needs, such as gluten-free, major allergens-free, and vegan-friendly.
- Cost: Since prices vary widely, you will need to find a supplement that suits your budget.
- Brand reputation and quality: Always look for products from a reputed brand, since the FDA does not regulate supplements.
Qualities to look for in a vitamin B complex supplement include the following:
SLIDESHOW
Vitamin D Deficiency: How Much Vitamin D Is Enough? See SlideshowWhat are B vitamin complex supplements?
B complex supplements are a combination of eight B vitamins and choline. Choline is a vitamin-like compound and is usually included with B vitamins due to its identical effects on the human body.
Vitamins in a B complex supplement include:
- B1 (thiamine)
- B2 (riboflavin)
- B3 (niacin)
- B5 (pantothenic acid)
- B6 (pyridoxine)
- B7 (biotin)
- B9 (folate)
- B12 (cobalamin)
Certain supplements contain all eight, whereas others only have one or two. Some contain vitamin-B-like ingredients, such as choline and inositol, a form of carbohydrate previously thought to be a B vitamin.
Although each B vitamin performs a specific function in the body, many of them help in similar bodily functions such as metabolism and act as cofactors in chemical reactions.
Who needs vitamin B complex supplements?
You can get a sufficient amount of vitamin B complex through diet. However, certain populations may particularly need B complex supplements, including people who:
- Are 65 years or older
- Have certain genetic mutation
- Follow a vegan diet
- Take certain medications
- Have substance use disorder
- Are pregnant or breastfeeding
- Have certain medical conditions
Are vitamin B complex supplements safe to take?
Most people taking B complex supplements have not reported any side effects besides mild upset stomach and flushing.
At times, excessive intake of niacin and pyridoxine can lead to complications such as:
Always follow the precautions mentioned on the label or follow your doctor’s instructions on the B complex dosage to prevent any adverse effects.
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Medically Reviewed on 9/14/2022
References
Image Source: Getty images
Vitamin B Complex Capsule - Uses, Side Effects, and More. https://www.webmd.com/drugs/2/drug-3387/vitamins-b-complex-oral/details
Vitamin B-Complex. https://wa.kaiserpermanente.org/kbase/topic.jhtml?docId=hn-2922005
Niacin – Vitamin B3. https://www.hsph.harvard.edu/nutritionsource/niacin-vitamin-b3/
B Vitamins and the Brain: Mechanisms, Dose and Efficacy—A Review. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4772032/
Vitamin B Complex Capsule - Uses, Side Effects, and More. https://www.webmd.com/drugs/2/drug-3387/vitamins-b-complex-oral/details
Vitamin B-Complex. https://wa.kaiserpermanente.org/kbase/topic.jhtml?docId=hn-2922005
Niacin – Vitamin B3. https://www.hsph.harvard.edu/nutritionsource/niacin-vitamin-b3/
B Vitamins and the Brain: Mechanisms, Dose and Efficacy—A Review. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4772032/
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chromium
Chromium (trivalent chromium, chromium 3) is an essential trace metal required by the body and may be taken as a dietary supplement by people with chromium deficiency. Common side effects of chromium include headache, irritability, sleep disturbances, insomnia, mood changes, movement (motor) dysfunction, perceptual dysfunction, cognitive dysfunction, destruction of red cells (hemolysis), low red cell count (anemia), and low platelet count (thrombocytopenia). Consult with your doctor if you are anemic, pregnant, or breastfeeding.cyanocobalamin (Vitamin B-12)
Oral cyanocobalamin (Vitamin B12) is prescribed to prevent or treat vitamin B12 deficiency and to treat hyperhomocysteinemia. Side effects, drug interactions, dosing, storage, and pregnancy and breastfeeding information should be reviewed prior to taking this product.folic acid
Folic acid, folate, vitamin B9 is used for the treatment of folate deficiency and its complications, and for the treatment of folic acid deficiency associated with liver disease, kidney dialysis, ulcerative colitis, and alcoholism. Folic acid supplements also are taken by women who are pregnant or planning to become pregnant to prevent birth defects (neural tube defects such as spina bifida) and miscarriage. Rare cases of allergic or anaphylactoid reactions have occurred with taking folic acid. Consult your doctor if pregnant or breastfeeding.
19 Key Vitamins and Minerals
Minerals and vitamins are key nutrients your body needs to thrive. Vitamin A, vitamin C, vitamin D, vitamin E, niacin, and riboflavin are just a few of these nutrients. Some vitamins act as antioxidants. Minerals serve many vital roles.selenium
Selenium is an essential trace element that is required in minute quantities to maintain good health. Selenium is taken as a supplement by people with selenium deficiency. Selenium is available over the counter (OTC) as tablets and capsules and is also administered as an intravenous (IV) injection for patients who cannot take it orally. Selenium taken in recommended doses does not have any known side effects. Prolonged use with high doses can cause side effects including hair loss (alopecia), brittle nails, skin rash, garlic breath odor, gastrointestinal disturbances, fatigue, irritability, tingling and numbness (paresthesia); and impairment of speech, balance and coordination (ataxia).vitamin A
Vitamin A is a supplement used to prevent and treat vitamin A deficiency. Vitamin A supports growth and bone development, vision, reproduction, and the development and maintenance of skin tissue. It may also improve the function of the immune system and prevent some cancers. Common side effects of vitamin A supplements include sticky skin, inflammation of the lips, acne, and facial dermatitis. Vitamin A is generally considered safe to consume during pregnancy or while breastfeeding.
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