Speak to a healthcare provider about potential medication interactions before beginning any new supplements. There are two vitamin B3 compounds, called nicotinamide riboside NR and nicotinamide mononucleotide NMN , that are currently sold as individual supplements and as ingredients in B-complex vitamins.

While more research is needed, some studies show potential benefits of taking these supplements, including improved energy levels, cognitive function, and cardiovascular health, as well as delayed effects of aging. However, a recent study showed a correlation between nicotinamide riboside supplementation and increased risk for triple negative breast cancer TNBC and metastases to the brain.

It is important to note that this was a small, animal-based study, and more research is needed to confirm any association between nicotinamide riboside supplements and cancer risk. Separately, as of November , the FDA prohibits nicotinamide mononucleotide NMN to be sold as a supplement while they investigate its potential usage as a drug.

Because this mandate is new, you will likely still see this ingredient on the market until the regulation is fully enforced. The B-complex vitamins we recommend in this article do not contain nicotinamide riboside NR or nicotinamide mononucleotide NMN.

Keep in mind there are various forms of B3 available in food, so adequate amounts can be achieved through diet alone. There are no regulations or standards that dictate what nutrients a B-complex supplement must contain and in what amounts.

Therefore, different supplements will contain different amounts of each vitamin. Similarly, there are no established Recommended Dietary Allowance RDA guidelines for B-complex supplements. However, there are RDAs and ULs established for the individual B vitamins themselves, which can be found in the Dietary Supplement Fact Sheets provided by the National Institutes of Health.

You may notice supplement ingredient labels list amounts higher than the RDA for B vitamins. Because your body may not actually use the entire amount added, supplement companies often add more than the RDA.

Be sure to carefully read the supplement facts panel to ensure the amount of each B vitamin included is appropriate for your needs.

If you have a deficiency or are at risk of a deficiency, you may need particularly high doses of certain B vitamins—a healthcare provider can tell you the specific quantities to look for. Here are a few specific dosage recommendations for vegans and pregnant people:. B-complex supplements generally include all eight B vitamins.

Folate toxicity can cause kidney damage or mask a vitamin B12 deficiency. This level was determined because mg of niacin in the form of nicotinic acid may cause flushing.

The UL for vitamin B6 is mg per day. Toxicity can present as nerve damage or skin lesions. Biotin, thiamin, riboflavin, B12, and pantothenic acid do not have listed UL levels because there has been no evidence of toxicity at high doses.

However, biotin supplements can lead to falsely high or low lab values. In general, cases of toxicity with B vitamins are rare and occur from excess supplementation in addition to adequate dietary intake of B vitamins. Try taking your B-complex supplement first thing in the morning with a glass of water on an empty stomach.

If you experience any gastrointestinal distress taking a supplement on an empty stomach, have a small meal or snack with the supplement. Many, but not all, B-complex supplements contain all eight of the B vitamins: B1 thiamine , B2 riboflavin , B3 niacin , B5 pantothenic acid , B6 pyridoxine , B7 biotin , B9 folate , and B12 cobalamin.

Take a look at a supplement's facts panel to know exactly what is included in a particular product. Most B-complex supplements contain ingredients that make up the capsules, including silica and cellulose. You may find options on the market with additional vitamins, minerals, whole food ingredients like fruits and vegetables, or functional ingredients.

One of the major functions of B vitamins is to help produce energy for our bodies from the food we eat. Energy metabolism is a super complex process that involves several different nutrients, so consuming adequate amounts of these nutrients is essential for energy production.

That said, taking a B-complex supplement if you are not deficient in these vitamins will not provide your body with energy. Our main source of energy is glucose, which is derived from all foods with carbohydrates.

B vitamins play a vital role in the process of converting dietary carbohydrates into glucose to be used for energy. This is why it is important to get enough of these vitamins. However, supplementing beyond your needs will just cause your body to get rid of the excess B vitamins rather than using them for additional energy.

Most B-complex supplements contain B12 in their formulation. If your supplement contains adequate B12, there is no need to take an additional B12 supplement. If your B-complex does not have B12 in the ingredients or contains a lower amount than a healthcare provider recommends for your needs, you can take a separate B12 supplement.

Note that even though B vitamins are not stored long term in the body, taking doses larger than the Tolerable Upper Intake Levels can lead to toxicity.

Prevent toxicity by taking only as much of a supplement as is recommended by a healthcare provider. As of now, there is little significant evidence for taking a B-complex supplement to ward off dementia or cognitive decline.

However, if your B12 levels are low, taking enough B12 to correct the deficiency may help slow age-related cognitive decline. The benefits of B12 supplementation may be enhanced by having adequate omega-3 fatty acid levels. In general, nutrients do not work in isolation to prevent diseases.

Rather, it is an overall pattern of healthy lifestyle behaviors and adequate nutrition that provide the greatest reduction of disease risk. A balanced diet that includes adequate intake of the B vitamins, along with regular exercise and well-managed blood pressure, all can help lower the risk of developing dementia.

Pricing for vitamin B-complex can vary depending on amount of tablets or capsules per container and sources of ingredients. Compared to pricing of other vitamin and mineral supplements, B-complex vitamin prices are on the lower end.

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The Journal of the American Board of Family Medicine. Jan , 22 1 ; doi Kozlak ST, Walsh SJ, Lalla RV. Reduced dietary intake of vitamin B12 and folate in patients with recurrent aphthous stomatitis. J Oral Pathol Med. Li, S. et al.

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List of Partners vendors. By Alex Aldeborgh, MS, RD. Medically reviewed by Meredith Bull, ND. Fact checked by Autumn Rauchwerk, MS, RDN, E-RYT. Editor's Note Our team of registered dietitians reviews and evaluates every single supplement we recommend according to our dietary supplement methodology.

Our Top Picks. Best Overall:. Best Budget:. Best Allergy-Friendly:. Best Whole Food:. Best Vegan:. Best Gluten Free:. In This Article Expand. Research shows that B vitamins support just about every aspect of brain health. While all B vitamins promote healthy brain function , a review published in Nutrients indicates that vitamins B6, B9, and B12 in particular play a role in homocysteine metabolism, which helps reduce the risk of cognitive decline and dementia.

In particular, B12 supports healthy DNA structures, which is important during fetal development and the prevention of chronic disease and cancer.

Vitamin B6 supports both brain development and function, while vitamin B9 folate can reduce the risk of birth defects in the brain and spine, such as spina bifida. For that reason, pregnant people are often prescribed a folate supplement.

B vitamins involved: B1, B2, B3, B5, B6, B7, B9, B Some B vitamins, particularly vitamin B12, play an essential role in the formation of red blood cells. Healthy red blood cells are needed to transport oxygen to every part of the body, and when there's a vitamin B12 deficiency, the body will struggle to produce enough red blood cells, often leading to anemia.

Vitamins B2 and B9 are also needed for red blood cell production and growth. While vitamin B5 plays a role in red blood cell production, it also helps reduce the amount of cholesterol produced by the body.

And vitamin B6, which is required for more than different enzyme reactions in the body, aids in the formation of hemoglobin, which also allows red blood cells to carry oxygen through the blood. B vitamins involved: B2, B5, B6, B9, B Vitamin B2 helps maintain health of the eyes, nervous system, and skin.

It also aids in the conversion of food into energy and helps enzymes in the body function properly—not to mention, it makes and repairs DNA, and helps with the optimal function of the digestive and nervous systems.

B vitamins involved: B1, B2, B3, B6, B Vitamins B3 and B5 are needed for the production of hormones in the adrenal glands, such as sex and stress hormones. On the other hand, vitamin B6 stimulates neurotransmitters and hormones that influence mood and regulate the body's biological clock.

B vitamins involved: B3, B5, B6. Research shows that certain B vitamins may help to alleviate stress. For instance, a study published in Nutrients determined that vitamin B supplementation can benefit mood, though more research on the dietary patterns and micronutrient statuses of broader populations is needed to make an evidence-based recommendation.

Vitamin B supplementations have been found to prevent migraines in some people, such as in a report that analyzed the effects of vitamin B supplementation on individuals with migraines.

The authors determined that reducing homocysteine levels with folic acid the synthetic form of folate and vitamins B6 and B12 may help reduce symptoms associated alongside migraine with aura—meaning a recurring headache with sensory disturbances.

However, the report notes that more rigorous research is required to determine the safety and efficacy of B vitamin supplementation as a preventative measure for people with chronic migraine headaches.

B vitamins involved: B2, B6, B9, B Although vitamin B complex supplements are water-soluble and are not retained in the body for long, large doses in supplement form can cause certain side effects.

There is a daily tolerable intake level UL for some B vitamins which is above what most people need but it is not established for all of the B vitamins.

For example, the RDA for thiamin vitamin B1 is 1. The tolerable upper limit for niacin vitamin B3 is 35 milligrams, for vitamin B6 it's milligrams, and vitamin B9 folate is micrograms.

Consuming more than the UL increases your chances of side effects such as:. Before starting any supplement, you should consult with your healthcare provider. Although consuming a varied diet is usually sufficient for getting enough B vitamins from food, some people are at an increased risk of deficiency—particularly those who are over the age of 50, take antacid medication, or have celiac disease , Crohn's disease, gastritis, or other digestive disorders.

If you have had stomach or weight loss surgery, drink alcohol regularly, or follow a vegetarian or vegan diet, you may also be more prone to a deficiency. People who are pregnant or breastfeeding may need more vitamins B6, B12, and folate.

The National Institutes of Health NIH provides the following recommended daily intakes RDI for each of the eight B vitamins:. Maintaining your RDI of B vitamins can help prevent deficiencies. Depending on which B vitamin s you are deficient in, symptoms can include one or more of the following:.

In the United States, dietary supplements are not held to the same rigorous testing standards as pharmaceutical drugs. This means that the quality of supplements, like vitamin B complex, may vary from one brand to the next and you can find many different brands of vitamin B supplements at drug stores, grocery stores, health food shops, and online.

When shopping for B vitamins, look for brands that have been tested by an independent certification organization, such as the U. Pharmacopeia USP , ConsumerLab, or NSF International. This can help to ensure quality. Vitamin B supplements should be stored in a cool, dry place and out of reach of children.

B vitamins are found primarily in animal food sources and fortified cereals , although many vegetables, fruits, nuts, and legumes also contain a certain amount of B vitamins. Here's a look at common food sources, of which you'll notice many overlap.

To maintain your health, you can get everything you need from eating a varied, balanced diet filled with foods naturally rich in B vitamins, such as leafy greens, nuts, beans and legumes, whole grains, lean protein, mushrooms, and eggs.

There isn't solid evidence to support taking excessive amounts of B vitamins if you're not deficient in them. However, if you're struggling to consume the RDI of B vitamin from your diet, taking a vitamin B supplement may be beneficial.

Deficiency in B vitamins can cause a number of symptoms, including tiredness, anemia, loss of appetite, depression, abdominal pain, muscle cramps , hair loss, and eczema. Consult your healthcare provider to find out whether a vitamin B complex supplement is right for you. The RDI of each type of vitamin B varies from person to person factoring in sex, age, and pregnancy.

For example, men will generally require higher doses of vitamin B1, B2, and B3 than women, while those who are pregnant will need more folate than the RDI. People who follow vegetarian or vegan diets may require supplementation of certain B vitamins, such as vitamin B Although your body may potentially benefit from vitamin B complex from day one especially if you have a deficiency , a study on the consumption of the supplement required a four-week intake period to fully understand its effect on depressive symptoms, anxiety, and stress.

Therefore, although some may feel the benefits right away, for others it can take longer. Water-soluble vitamins such as B vitamins require sufficient water for optimal absorption.

Therefore, it's generally recommended you take this type of supplement on an empty stomach and with a glass of water. While there is not one optimal time for taking vitamin B complex, since many B vitamins are known for their energy-boosting effects, you may want to take it in the morning.

Most people do not require a vitamin B complex injection if they're consuming sufficient levels of vitamin B from a varied diet.

However, if you feel it might be beneficial in improving general health and energy levels, speak with your healthcare provider to determine if the injection is suitable for you. National Institutes of Health. Office of Dietary Supplements. Updated March 26, Vitamin B6 Fact Sheet for Health Professionals.

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