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B Complex Vitamins

Trying to explain the B Vitamin Complex is well….complex. Pun intended. I’ll give you the basics on each vitamin and what forms to look for in a quality supplement!

B1 - Thiamine

Benefits: Coenzyme in energy metabolism, crucial for nerve function and heart health, aids in conversion of carbohydrates into usable energy. Protects nerves in diabetes-related neuropathy. Reduces inflammation and oxidative stress in central nervous system. May be beneficial in mental health.


Good: Thiamine (Water-Soluble)

Better: Benfotiamine (Fat-Soluble)  

Best: Sulbutiamine (not widely available)

B2 - Riboflavin

Benefits: Healthy skin, eyes and nervous system. Headaches and migraine relief. Assists in metabolism of fats, carbs and proteins. Involved in glutathione synthesis.

Dosage: 200-400 mg, up to 600mg per day.

B3 - Niacin

Benefits: Metabolism of fats, carbs and proteins. Helps with depression in higher doses. Key component in NAD.


Good: Niacin (skin flushing) - dosage 100 mg

Better: Niacinimide

Best: Inositol hexanicotinate - 6-8 grams in divided doses for depression.  

B5 - Pantothenic Acid

Benefits: Helps with synthesis of coenzyme A and production of fatty acids. Supports adrenal function and hormone production. Supports energy and adrenal function. Skin health, wound healing, rosacea, hair health and reduces hair loss. Stress mitigator. Aids in synthesis of Acetylcholine for brain health. May help with hay fever.

Dosage: 50 mg. Larger doses 500-1500 mg for hay fever

B6 - Pyridoxine

Benefits: Essential for over 100 enzymatic reactions. Supports immune functions and hormone regulation. Helps with neuropathy and carpal tunnel. Plays a crucial roles in neurotransmitters including seratonin, dopamine, and GABA. When B6 is combined with B9 & B12, aids in homocysteine conversion to methionine and reduces high blood pressure.


OK: Pyroxidine HCL 25-100 mg - can make nerve pain worse at higher doses

Best: P5P (Pyridoxal-5-Phosphate) -more effective and cell ready

B7 - Biotin (also called Vitamin H)

Benefits: Beauty vitamin- helps with hair, skin and nails. Helps with metabolism of fatty acids, amino acids and glucose. Enhances activity of enzymes involved in glucose metabolism, regulates blood sugar levels. Prenatal health and fetal development, prevents birth defects.

Dosage: 3000 - 10000 mcg

B9 - Folate

Benefits: Crucial for DNA synthesis and cell division. Important for fetal development during pregnancy. Important for red blood cell production and for healthy cell growth and function. When B9 is combined with B6 & B12, aids in homocysteine conversion to methionine and reduces high blood pressure.


Bad/Avoid: Folic Acid

Best: Methylfolate (5-MTHF)

B12 - Cobalamin

Benefits: Used to treat peripheral neuropathy and megaloblastic anemia. Promotes cognitive function, and may reduce cognitive decline and dementia. Supports eye, brain and skin health. When B12 is combined with B6 & B9, aids in homocysteine conversion to methionine and reduces high blood pressure. Crucial role in nerve function and synthesis of myelin, the protective sheath around nerves.


Bad/Avoid: Cyanocobalamin (Cyanide component)

Good: Methylcobalamin Dosage 1000-10000 mcg

Best: Hydroxycobalamin or Adenosilcobalamin

(hard to find, but choose one of these if you have the COMT DNA mutation)

Bottom Line? B Vitamins work best when they are all together. Buy a methylated B complex. Avoid synthetic ingredients like folic acid and cyanocobalamin. Also avoid synthetic ingredients that say “fortified or enriched” in foods/drinks/breads/crackers etc. Read labels.

Premium ingredients in therapeutic doses as part of a multi: 

Want to learn more?  Utah local Jared St. Clair did a deep dive about B Vitamins on his podcast Vitality Radio.


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