B vitamins
B-complex, B12, B6, folate: what the group consists of, how methylcobalamin and cyanocobalamin, folic acid and methylfolate differ, and how to choose.
- Vitamin B12 contributes to normal energy-yielding metabolism.
- Vitamin B12 contributes to the normal functioning of the nervous system.
- Vitamin B12 contributes to normal homocysteine metabolism.
- Vitamin B12 contributes to normal psychological function.
- Vitamin B12 contributes to normal red blood cell formation.
- Vitamin B12 contributes to the normal function of the immune system.
- Vitamin B12 contributes to the reduction of tiredness and fatigue.
- Vitamin B12 has a role in the process of cell division.
- Vitamin B6 contributes to normal cysteine synthesis.
- Vitamin B6 contributes to normal energy-yielding metabolism.
- Vitamin B6 contributes to the normal functioning of the nervous system.
- Vitamin B6 contributes to normal homocysteine metabolism.
- Vitamin B6 contributes to normal protein and glycogen metabolism.
- Vitamin B6 contributes to normal psychological function.
- Vitamin B6 contributes to normal red blood cell formation.
- Vitamin B6 contributes to the normal function of the immune system.
- Vitamin B6 contributes to the reduction of tiredness and fatigue.
- Vitamin B6 contributes to the regulation of hormonal activity.
Each claim applies to a product whose daily dose provides at least 15 % of the reference intake of that vitamin or mineral.
A varied and balanced diet and a healthy lifestyle are important.
What they are
The B group is eight water-soluble vitamins: thiamin (B1), riboflavin (B2), niacin (B3), pantothenic acid (B5), B6, biotin (B7), folate (B9) and B12. They are found in meat, fish, eggs, dairy, wholegrains, pulses and greens. B12 occurs in meaningful amounts only in animal foods, which is why vegans usually take it separately.
Each B vitamin has its own authorised claims in the EU. Above are the claims for B12 and B6, the most common in single products; the others' claims show on a product page when their dose is at least 15 % of the reference intake.
Forms
B12 comes as cyanocobalamin (the most studied and cheapest), methylcobalamin and adenosylcobalamin; supplement doses run from 10 to 1000 µg and more. Folate comes as folic acid (the synthetic form) and methylfolate (5-MTHF, Quatrefolic). B6 as pyridoxine or pyridoxal-5-phosphate (P5P).
"B-50" and "B-100" complexes hold 50 or 100 mg of most of the group — far above the reference intake; follow the dose on the pack.
How they are taken
B vitamins are usually taken in the morning with food. Riboflavin turns urine bright yellow — harmless. High doses of B6 taken for a long time can cause nerve symptoms such as tingling, so do not exceed the dose and count the B6 in your other supplements.
Frequently asked questions
Methylcobalamin or cyanocobalamin?
Both are vitamin B12. Cyanocobalamin is more studied and cheaper; methylcobalamin is often a matter of preference. Compare the dose in µg.
Why is my urine yellow after a B-complex?
That is riboflavin (B2), which leaves through the urine and colours it. It is harmless.
Do vegans need B12?
B12 occurs in meaningful amounts only in animal foods, so vegans are usually advised a supplement or fortified foods.
Can a B-complex be taken in the evening?
Yes, though many prefer the morning; follow the pack.
What is biotin?
Vitamin B7. It has EU-authorised claims, including maintaining normal hair and skin.
B vitamins in the shop
