The 8 best B complex supplements of 2021, according to a nutritionist

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There are eight different B vitamins: B1 (thiamine), B2 (riboflavin), B3 (niacin), B5 (pantothenic acid), B6 (pyridoxine), B7 (biotin), B9 (folate) and B12 (cobalamin). These vitamins are essential, which means they must come from our diet and can be found naturally in leafy greens, legumes, whole grains, mushrooms, eggs and lean protein. For vegans, vegetarians or those with a less varied diet, supplements are a great way to make sure you meet your body’s needs. In general, B vitamins are best known for their role in energy production, and they can also play a role in maintaining mood and cognitive function.

Each B vitamin has its own unique purpose and function in the body; however, they work best in combination with each other. Complex group B supplements usually contain most or all of the eight B vitamins.Taking a combination of B vitamins at the same time (as in a group B supplement) instead of individual B vitamins can improve their overall effectiveness. These water-soluble vitamins can be consumed in liquid, sticky, tablet, or encapsulated form.

Here are the best B complex supplements:

Final Verdict

When choosing a supplement, one of the most important criteria to consider is purity, effectiveness, and quality. For this reason, Thorne’s basic B complex (amazon view) is an excellent choice. It’s hard to beat their NSF and cGMP compliant hardware and test them thoroughly. As an added benefit, this product is hypoallergenic, making it affordable for most consumers. 

What to look for in B-complex supplements

Third-party certificates and tests:

It is important to do your research instead of simply blindly choosing a product from the shelf. Choose companies that test their products on their own to check quality and efficiency. If you have allergies, make sure the label doesn’t have your specific allergen. It is also advisable to look for a product with the USDA” certified non-GMO “or” Organic ” seal for optimal ingredient integrity. Consumers can also control quality by visiting websites such as Consumer Lab, which test and test the products independently. 

A variety of B vitamins:

Ideally, the product should contain all eight B vitamins. However, this is not always the case. Look for a B complex as close to eight as possible to get the most out of your money. Supplements that contain active forms of vitamins will also be more potent. For example, look for methylcobalamin instead of cyanocobalamin and 5-methyltetrahydrofolate (also known as 5-MTHF) instead of folic acid.

Dose:

Although B vitamins are soluble in water and do not stay in the body for long, large doses of vitamins in the form of supplements can cause unwanted side effects. Many B-complex supplements provide higher amounts of certain vitamins than necessary. Large amounts of certain B vitamins may be appropriate for people with diagnosed deficiency; if you want to take B vitamin supplements to maintain your overall health, it is always wise to tell your health care provider what you are taking and be aware of side effects.

High doses of B vitamins will cause urine to turn bright yellow due to the natural colors of riboflavin and B12, and high doses on an empty stomach can cause nausea in some people.

Frequently asked questions

  • Vitamin B12 is often found in the list of ingredients such as” cyanocobalamin “or”methylcobalamin”. Methylcobalamin and 5-deoxyadenosylcobalamin are forms of vitamin B12 that are active in human metabolism. Cyanocobalamin is the form used in most dietary supplements and fortified foods, and although it becomes active forms in the body, some B-complex supplements will provide already active forms. When possible, you can choose the active form: methylcobalamin.

  • For most people, folic acid absorption from dietary supplements is extremely high. In fact, the bioavailability of folic acid is estimated to be 100% when taken orally as a supplement, while folic acid in fortified foods is estimated to have about 85% bioavailability of additional folic acid.

    For consumers who have MTHFR gene mutation. the absorption of folic acid supplements can be more complicated. As recommended by your doctor, look for supplements that use 5-methyl-THF (also known as L-5-MTHF, 5-MTHF, l-methylfolate, and methylfolate) as they may be more bioavailable.

  • Common signs of vitamin B deficiency include fatigue, difficulty concentrating, skin, hair, and nail problems, and gastrointestinal disorders.

What The Experts Say

“Some evidence suggests that the addition of B complex may improve mood in people with symptoms of anxiety and depression. While a supplement can help, it’s also important to pay attention to your diet to make sure you include foods rich in vitamin B, such as leafy greens, mushrooms, whole grains, eggs, and lean protein.” – Alyssa Reece, MS, RD, CDN

Why Trust Medication information?

As a registered dietitian, Sydney Green take supplement recommendations seriously. Each product has been researched and tested by her according to clinical studies, product reviews and third-party testing websites. These are products that you would not only feel comfortable recommending to your customers, but would also accept if needed.

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