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How To Choose a B-Complex

Filed Under: Ask The ND,Vitamins and Minerals at 12:02 pm | By: Dr. Jeremy Wolf, ND
A B-complex vitamin is a vital nutrient that contains all of the water-soluble vitamins. This includes the following eight B-vitamins: B1, B2, B3, B5, B6, B7, B9, and B12. These B-vitamins are essential to overall well-being and good health. They play key roles in growth, development, maintaining normal function in nerve and muscle cells; as well as many other body-wide processes. One last important role of all B vitamins is in aiding the body to convert food such as carbohydrates into glucose, the main energy source for the body. While B-vitamins are best obtained from food sources, some dietary restrictions like vegan diets can cause you to become deficient in certain B- vitamins, requiring supplementation to prevent deficiency.

Benefits to Consider


B-Complex Benefits


How to Read the Label

When shopping for your B-vitamin it is important that you read the ingredients label to find what forms of B-vitamins are being used. Look for the active form whenever possible. The active forms can be found in the chart above.

Potency Considerations

Because B-vitamins are water-soluble and although the body can store some of the B vitamins, once they are absorbed and used they get excreted. This may cause your urine to be yellower than normal. Niacin has a potential for flushing. If you experience flushing discontinue your B-Complex.

Vitamin D Dosage Metrics

Vitamin RDA
B1 1.5 mg/day
B2 1.7 mg/day
B3 20 mg/day
B5 10 mg/day
B6 2.0 mg/day
B7 300 mcg/day
B9 400 mcg/day
B12 6 mcg/day

What to Look For

  • Look for Bioactive Forms where possible
  • Look for brands that don’t use any artificial dyes or coloring
  • Try to find products with minimal fillers and extra ingredients
  • Methylcobalamin is the preferred supplement form of Vitamin B12
  • If you have specific allergens make sure your B-complex is free of those allergens.

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