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.

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, includingTrusted Source:

• 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, includingTrusted Source:

• 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.

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).

Best for vegetarians: Life Extension BioActive Complete B-Complex

Life Extension provides a 30-day supply of vitamin B complex capsules. A serving size is two capsules.

Additional ingredients include inositol and calcium.

They state that this is suitable for vegetarians, is gluten-free, and non-GMO.

Best liquid: World Organic Ultra-B Liquid

This product is a vitamin B complex in raisin juice concentrate, so it may be more suitable for people who struggle with swallowing pills.

It contains all eight B vitamins, plus choline, inositol, and para-aminobenzoic acid (PABA).

The serving size is one tablespoon daily.

The company does not state if this product is gluten-free or suitable for vegans.

Best with vitamin C: Nature’s Bounty Super B-Complex

These coated tablets contain vitamin C in addition to all eight B vitamins. They also contain vegetable cellulose and calcium carbonate.

Nature’s Bounty claims they are gluten- and sugar-free, non-GMO, and suitable for vegetarians.

Best with calcium: Bronson Vitamin B Complex Sustained Release

Bronson claims these tablets provide a slow release. A pack contains 250 tablets.

In addition to the eight B vitamins, the tablets also contain calcium.

The product is free from gluten, soy, and is non-GMO. They do not state if it is suitable for vegans.

Best for children: MegaFood Kids B Complex

According to MegaFood, this product is suitable for kids aged 5 years and up.

The tablets contain all eight B vitamins plus zinc.

The product is vegetarian, non-GMO, and certified kosher. It is also free from gluten, dairy, and soy.

Best organic: New Chapter Fermented Coenzyme B Complex

This product contains blends of organic ingredients, in addition to the eight B vitamins.

These tablets are non-GMO, gluten-free, and suitable for vegans.

The company claims it only uses organic products in its formulas. It has organic certification from the International Certification Services (ICS).

Best for lower budgets: Nurish by Nature Made Super B Energy Complex

Nurish by NatureMade is a subscription service. It offers gluten-free vitamin B complex supplements that contain no artificial flavors or preservatives.

One softgel contains all eight B vitamins.

This product is not suitable for vegetarians or vegans.

The table below compares the eight vitamin B complex supplements listed in the section above:

Recommended daily allowances (RDA) vary depending on a person’s stage in life. The National Institute of Health (NIH)Trusted Source recommend the following daily allowances for adults:

• Vitamin B1 (thiamin)Trusted Source: 1.2 milligrams (mg) for men, 1.1 mg for women.
• Vitamin B2 (riboflavin)Trusted Source: 1.3 mg for men, 1.1 mg for women.
• Vitamin B3 (niacin)Trusted Source: 16 mg for men, 14 mg for women.
• Vitamin B5 (pantothenic acid)Trusted Source: 5 mg for adults over 19 years.
• Vitamin B6Trusted Source: 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)Trusted Source: 30 micrograms (mcg) for adults over 19 years.
• Vitamin B9 (folate)Trusted Source: 400 mcg for adults over 19 years.
• Vitamin B12Trusted Source: 2.4 mcg for adults.

It is important to note that some supplements exceedTrusted Source the RDA so a person may also wish to consider the tolerable upper limit (TUL):

• Vitamin B1 (thiamin)Trusted Source: not specified by NIH.
• Vitamin B2 (riboflavin)Trusted Source: not specified by NIH.
• Vitamin B3 (niacin)Trusted Source: 35 mg for adults over 19 years.
• Vitamin B5 (pantothenic acid)Trusted Source: not specified by NIH.
• Vitamin B6Trusted Source: 100 mg for adults.
• Vitamin B7 (biotin)Trusted Source: not specified by NIH.
• Vitamin B9 (folate)Trusted Source: 1,000 mcg for adults over 19 years.
• Vitamin B12Trusted Source: 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.

Learn more about the side effects of vitamin B complex here.

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 riskTrusted Source 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.