B vitamin supplements
Learn why B vitamins matter for energy and why taking extra does not always make you feel less tired.
What it does
The eight B vitamins have different jobs. Some help the body use nutrients from food. Vitamin B12 and folate help make healthy blood cells. These functions explain why adequate intake matters, not why everyone needs an extra B-complex supplement.
When it may help
A supplement may help meet a specific dietary need. People who eat little or no animal food, for example, need a reliable source of B12. Some medicines or digestive conditions can also affect B12 absorption.
What to keep in mind
A B-complex is not a substitute for finding and treating a deficiency. A standard tablet may not provide the dose or form of treatment required.
How this relates to energy
B12 deficiency can cause tiredness and weakness. Correcting a deficiency may help those symptoms, but extra B12 has not been shown to improve energy in people who already get enough.
An extended-release tablet describes how ingredients are released. It does not establish eight hours of noticeable energy or rule out other causes of fatigue.
Read more: Vitamin B12 and energy β NIH Β· Vitamin B1 β NIH Β· Vitamin B6 β NIH
What to look for
Each nutrient amount
Review B6, folate and B12 individually instead of comparing only a claim about the full complex.
Existing supplements
Multivitamins often already provide B vitamins. Add the amounts before combining products.
A suitable formula
Check food-derived ingredients and whether a tablet must be swallowed whole.
Independent quality testing
Look for independent quality testing, such as NSF or USP verification. It checks aspects of product quality, not whether you will benefit.
More is not always safer
High supplemental B6 intake over time can damage nerves. Large amounts of folic acid can make a B12 deficiency harder to recognize. Choose the amount for the need rather than the highest percentage on the label.
Before taking it
Discuss unexplained fatigue, numbness or tingling with a clinician instead of self-treating with large doses.
Tell your clinician about medicines that can affect B12, including metformin and long-term acid-reducing treatment.
Further reading
- Vitamin B12 and energy β NIH
- Vitamin B1 β NIH
- Vitamin B6 β NIH
- Folate and folic acid β NIH
- Supplement labels, testing and safety β NIH
These sources provide general education. They do not endorse the product below.
Optional product recommendation
Recommended by Dr. Brittany Snustad
Dr. Brittany Snustad recommends Nutrilite Vitamin B Dual-Action. Whether it is appropriate for you depends on your needs, medicines and other supplements.
Nutriliteβ’ Vitamin B Dual-Action
120-tablet bottle
120 tablets Β· 120-day supply
Item 110171
What it contains
- All eight B vitamins, including 4 mg B6, 6 micrograms B12 and 400 micrograms folic acid per tablet.
- Also contains spirulina. No caffeine.
Where this product fits
Vitamin B Dual-Action provides all eight B vitamins without caffeine. It can add B vitamins when needed, but its release pattern is not a guarantee of improved energy.
How it is taken
Label directions: take one tablet daily, preferably with a meal. Swallow whole; do not cut or chew.
Before ordering
- Contains lactose, an ingredient from milk. Check suitability if you have a milk allergy or lactose intolerance.
- Check for overlapping B vitamins in Double X, Perfect Pack or other supplements.
- Ask your clinician or pharmacist before use if you take medicines, have a medical condition, are pregnant or are breastfeeding. Ask a physician before use in children under 12.
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If you prefer another brand, we recommend looking for a product with comparable ingredients, amounts and 3rd party testing.
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