Comparing Vitamin B Supplements – Which One is Best for You?
B vitamins play a vital role in the body, helping to support the function of the nervous system, convert food into energy, and maintain healthy skin, immune function, blood vessels, and more. [1] However, with so many different types of vitamin B supplements available on the market, it can be challenging to know which vitamin B is best, or which potency is right for you.
Each vitamin B has its own unique role in energy production and health. Depending on your specific nutritional needs, you may prefer to take vitamin B supplements individually or as combination formulas.
Whether you have a higher need for specific B vitamins because of your dietary choices, age, or health condition, or are looking to cover all your vitamin B bases, understanding the key differences between B vitamins and their overlapping functions is your first step in choosing the right one.
Table of Contents
- B Vitamin Basics
- Who Should Take Vitamin B?
- Popular Vitamin B Supplements
- Can Other Nutrients be Taken with B Vitamins?
- A Quick Comparison of Vitamin B Supplements
B Vitamin Basics
We often refer to vitamin B as a single nutrient, but did you know that there are eight different B vitamins? In other words, “vitamins B” include:
- B1 (thiamine)
- B2 (riboflavin)
- B3 (niacin)
- B5 (pantothenic acid)
- B6 (pyridoxine)
- B7 (biotin)
- B9 (folate/folic acid)
- B12 (cobalamin)
B vitamins are essential coenzymes, meaning that they are needed for the body’s enzymes to do their jobs properly. Vitamin B benefits are wide-ranging, with many crucial roles in maintaining overall health, such as releasing energy from the food we eat, breaking down proteins, forming red blood cells, and synthesizing DNA. They also help support a healthy immune system, nervous system, and skin. [1][2] Some B vitamins, such as folic acid/folate, are particularly important for women who are pregnant or trying to conceive. [3]
B vitamins are water-soluble and not stored in the body. They must be obtained from the diet or supplements regularly to maintain adequate levels. [1]
Who Should Take Vitamin B?
Getting enough vitamin B is usually achievable through a healthy and balanced diet that includes leafy green vegetables, whole grains, and some meat and dairy products. [2] People who may need additional vitamin B beyond what a healthy diet provides include:
- Vegetarians and vegans [1]
- Older adults [1][2]
- Pregnant women [3]
- Anyone with a condition that affects B vitamin absorption or use [1][4]
- People who feel stressed [2]
- Athletes [5]
Although many people find supplementation with a vitamin B complex a helpful choice to maintain adequate levels, supplementing with B vitamins individually provides a more targeted approach to fulfilling specific nutritional needs. The best vitamin B supplement to take depends on your own personal health and diet.
Popular Vitamin B Supplements
Webber Naturals offers a range of individual and combination vitamin B supplements – so you can choose a product that is tailored to your specific needs. We recognize that choosing the best vitamin B supplement can feel overwhelming. Here is the breakdown of what you need to know about popular vitamin B supplements and how to make the best vitamin B choice for your health.
Vitamin B12
The body depends on an adequate daily intake of vitamin B12 for energy, immune function, nutrient metabolism, and red blood cell formation. [2][4] It also works together with vitamin B6 and folic acid to lower plasma levels of homocysteine, a risk factor of heart disease. [6]
Getting enough vitamin B12 can be challenging if you are vegan or vegetarian, have low stomach acid, are pregnant or elderly, or are unable to metabolize standard B vitamins. [4] Webber Naturals offers individual Vitamin B12 supplements in potencies ranging from 250 mcg to 10,000 mcg, including both the standard cyanocobalamin form and the bioactive methylcobalamin form.
Many people are unable to metabolize B vitamins into their active forms, leaving them at risk of deficiency. [1] Therefore, vitamin B12 in the most active methylcobalamin form is ideal to supplement with. It is absorbed quickly and stays in the body longer than standard B12 supplements.
If you find swallowing a pill difficult, Vitamin B12 Gummies are not only delicious and easy to take, but are gelatin-free and suitable for vegetarians/vegans. For extra convenience, Vitamin B12 Timed-Release tablets release vitamin B12 gradually over several hours. They help maintain optimal B12 levels with just one tablet per day.
B Complex
B vitamins frequently rely on each other for optimal function in the body. Because they work in harmony and deficiency symptoms often overlap, some health experts recommend taking B vitamins together. Supplementing with a B complex helps ensure that you’re getting an optimal ratio of all the essential B vitamins. [7]
B100 Complex and B50 Complex from Webber Naturals provide all eight B vitamins in an ideal ratio, alongside choline and inositol for additional support. Both are great choices for anyone who is highly physically active or stressed and wants a natural way to maintain healthy energy levels.
B100 Complex is our highest potency B vitamin formula. It provides 100 mg of B complex vitamins, 100 mcg of B12, 100 mcg of biotin, and 1 mg of folic acid in each daily tablet.
B50 Complex provides 50 mg of B complex vitamins, 50 mcg of B12, 60 mcg of biotin, and 1 mg of folic acid in each daily capsule.
Both B100 Complex and B50 Complex are available in regular and timed-release forms.
Vitamins B6
Vitamin B6 plays a major role in the body’s amino acid metabolism and is often recommended for women who experience nausea during pregnancy. [6] Vitamin B6 works together with vitamin B12 and folic acid to lower plasma levels of homocysteine, a risk factor for heart disease. [6] This trio of nutrients is also essential for the synthesis of neurotransmitters involved in mood and sleep, which is extra important when you’re under stress. [8]
People with reduced kidney function, autoimmune disorders such as rheumatoid arthritis, and alcohol dependence are at an increased risk of vitamin B6 inadequacy. [6] Because a low intake of vitamins B6, B12, and folic acid often go together, it is more effective to supplement with these three nutrients in combination than with B6 alone. [6] Vitamin B6+B12 with Folic Acid from Webber Naturals provides the optimal balance of these three B vitamins in convenient daily capsules.
Biotin
Biotin (vitamin B7) is well known as a nutrient for healthy hair, skin, and nails and for maintaining healthy mucous membranes through its contribution to keratin production and fatty acid synthesis. [9]
People at the greatest risk of not getting enough biotin in their diet include pregnant and breastfeeding women and anyone with heavy alcohol consumption. Biotin supplements are a great way for people who are concerned about brittle nails, thinning hair, and dry skin to ensure they are meeting their body’s biotin needs. [9]
Webber Naturals offers a range of biotin supplements, providing 2500 mcg, 5000 mcg, and 10,000 mcg per vegetarian capsule. Biotin Gummies, available in 2500 mcg and 10,000 mcg potencies, are also a fun and delicious option for replenishing daily biotin levels.
Niacin
Niacin (vitamin B3) plays an important role in helping to metabolize nutrients into cellular energy as ATP, and it also helps with tissue formation. [10] It is a precursor to two coenzymes, nicotinamide adenine dinucleotide (NAD) and nicotinamide adenine dinucleotide phosphate (NADP), which have many metabolic roles in the body. [10]
Although most people get enough niacin through their diet, people who rely heavily on processed foods, consume alcohol heavily, or have a digestive disorder may struggle with meeting their body’s needs through food alone. [10] No Flush Niacin provides vitamin B3 (niacin) in the form of inositol hexanicotinate. It does not cause skin flushing, heat, or itching linked with some standard forms of niacin.
Can Other Nutrients be Taken with B Vitamins?
Several other nutrients can be taken along with vitamin B to support overall health and well-being, including iron and collagen.
Iron
Iron works alongside B vitamins to support healthy red blood cell production, while vitamin C is essential for the absorption of iron. [11] Gentle Iron with Vitamin C, B12, and Folic Acid is an easy-to-absorb iron supplement used to address iron-deficiency anemia.
Collagen
Collagen and biotin may be combined in beauty supplements for maintaining healthy skin, hair, and nails. Collagen30® with Biotin Bioactive Collagen Peptides is used to support the body’s natural production of collagen and elastin while also promoting healthy skin, hair, and nails through biotin supplementation. [12]
To learn about B vitamins and other vitamins that are recommended specifically for women, be sure to read the article 10 Vitamins Women Should Be Taking Daily.
A Quick Comparison of Vitamin B Supplements
| B vitamins | Role in the body [13] | Risk factors that may lead to deficiency | Common food sources |
|---|---|---|---|
| Vitamin B1 (thiamine) | • Energy production • Nutrient metabolism • Normal growth support |
• Alcohol dependence • Old age • HIV/aids • Diabetes • Bariatric surgery [14] |
• Whole grains • Black beans • Meat • Fish • Fortified cereals [14] |
| Vitamin B2 (riboflavin) | • Energy metabolism • Tissue formation • Mucous membrane health • Normal red blood cells • Iron metabolism |
• Vegetarian diet in athletes • Vegan diet • Pregnancy • Breastfeeding • Riboflavin transporter deficiency [15] |
• Eggs • Organ meats (kidneys and liver) • Lean meats • Dairy products • Almonds • Mushroom • Fortified cereals [15] |
| Vitamin B3 (niacin) | • Supports normal growth and development • Energy metabolism • Tissue formation • Nutrient metabolism |
• Pregnancy • Breastfeeding • Heavy alcohol intake [10] |
• Poultry • Beef • Fish • Nuts • Legumes • Grains • Fortified cereals [10] |
| Vitamin B5 (pantothenic acid) | • Energy metabolism • Tissue formation • Nutrient metabolism |
• Malnutrition • Enzyme disorder caused by mutation in PANK2 gene [16] |
• Beef • Chicken • Organ meats (kidneys and liver) • Whole grains • Sunflower seeds • Mushrooms • Potatoes • Broccoli [16] |
| Vitamin B6 (pyridoxine) | • Energy metabolism • Tissue formation • Red blood cell formation • Nutrient metabolism |
• Impaired kidney function • Autoimmune disorders • Alcohol dependence [6] |
• Fish • Organ meats (kidneys and liver) • Potatoes Starchy vegetables • Chickpeas • Fruit (non-citrus) [6] |
| Vitamin B7 (biotin) | • Hair, skin, and nail health • Mucous membrane health • Nutrient metabolism |
• Pregnancy • Breastfeeding • Heavy alcohol use • Biotin processing disorders [9] |
• Organ meats (kidneys and liver) • Eggs • Fish • Meat • Seeds • Nuts • Sweet potatoes • Spinach [9] |
| Vitamin B9 (folic acid/folate) | • Red blood cell formation • Nutrient metabolism • Products providing 400 mcg or more of folate per day: • Help reduce the risk of neural tube defects when taken daily at least three months prior to becoming pregnant and during early pregnancy • Help support normal early fetal development (brain and spinal cord) |
• Women of childbearing age • Pregnancy • Malabsorptive disorders • Folate processing disorders •Alcohol dependence [3] |
• Dark leafy greens • Spinach • Asparagus • Fruit • Nuts • Beans • Peas • Grains • Eggs [3] |
| Vitamin B12 (cyanocobalamin) | • Promotes vitamin B12 absorption in people who cannot absorb and use standard forms [18] • Energy metabolism • Red blood cell formation • Immune system function • Metabolic health • Nutrient metabolism |
• Vegetarian/ vegan diets • Old age • Low stomach acid • Pernicious anemia [4][18] |
• Fish • Shellfish • Meat • Eggs • Dairy products • Nutritional yeast • Fortified cereals [4][18] |
| B100 Complex | • Energy and nutrient metabolism • Red blood cell formation • Immune system function • Hair, skin, and nail health • Mucous membrane health • Normal growth and tissue formation |
• Malabsorption issues • Restricted diets • Alcohol dependence • Chronic health problems [19] |
Supplements |
| B50 Complex | • Energy and nutrient metabolism • Red blood cell formation • Immune system function • Hair, skin, and nail health • Mucous membrane health • Normal growth and tissue formation |
• Malabsorption issues • Restricted diets • Alcohol dependence • Chronic health problems [19] |
Supplements |
| Vitamin B6+B12 with Folic Acid | • Helps reduce homocysteine levels in the body to support cardiovascular health [19][20] • Nutrient metabolism |
• Impaired kidney function • Autoimmune disorders • Alcohol dependence [6] |
Supplements |
References :
- Lindschinger M, Tatzber F, Schimetta W, et al. A randomized pilot trial to evaluate the bioavailability of natural versus synthetic vitamin B complexes in healthy humans and their effects on homocysteine, oxidative stress, and antioxidant levels. Oxid Med Cell Longev. 2019; 2019:6082613.
- Tardy AL, Pouteau E, Marquez D, et al. Vitamins and minerals for energy, fatigue and cognition: A narrative review of the biochemical and clinical evidence. Nutrients. 2020; 12(1):228.
- National Institutes of Health. Folate. Health Professional Fact Sheet. 2022. Available from: https://ods.od.nih.gov/factsheets/Folate-HealthProfessional/
- Shipton MJ, Thachil J. Vitamin B12 deficiency - A 21st century perspective. Clin Med (Lond). 2015; 15(2):145-50.
- Woolf K, Hahn NL, Christensen MM, et al. Nutrition assessment of B-vitamins in highly active and sedentary women. Nutrients. 2017; 9(4):329.
- National Institutes of Health. Vitamin B6. Health Professional Fact Sheet. 2022. Available from: https://ods.od.nih.gov/factsheets/VitaminB6-HealthProfessional/
- Kennedy DO. B vitamins and the brain: Mechanisms, dose and efficacy—A review. Nutrients. 2016; 8(2):68.
- Porter K, Hoey L, Hughes CF, et al. Causes, consequences and public health implications of low B-vitamin status in ageing. Nutrients. 2016; 8(11): E725.
- National Institutes of Health. Biotin. Health Professional Fact Sheet. 2022. Available from: https://ods.od.nih.gov/factsheets/Biotin-HealthProfessional/
- National Institutes of Health. Niacin. Health Professional Fact Sheet. 2022. Available from: https://ods.od.nih.gov/factsheets/Niacin-HealthProfessional/
- Moll R, Davis B. Iron, vitamin B12 and folate. Medicine. 2017; 45(4):198-203.
- Bolke L, Schlippe G, Gerb J, et al. Collagen supplement improves skin hydration, elasticity, roughness, and density: Results of a randomized, placebo-controlled, blind study. Nutrients. 2019; 11(10), 2494.
- Health Canada. Multi-vitamin/mineral supplements monograph. 2023. Available from: https://webprod.hc-sc.gc.ca/nhpid-bdipsn/atReq.do?atid=multi_vitmin_suppl&lang=eng#a53
- National Institutes of Health. Thiamin. Health Professional Fact Sheet. 2023. Available from: https://ods.od.nih.gov/factsheets/Thiamin-HealthProfessional/
- National Institutes of Health. Riboflavin. Health Professional Fact Sheet. 2023. Available from: https://ods.od.nih.gov/factsheets/Riboflavin-HealthProfessional/
- National Institutes of Health. Pantothenic acid. Health Professional Fact Sheet. 2021. Available from: https://ods.od.nih.gov/factsheets/PantothenicAcid-HealthProfessional/
- Paul C, Brady DM. Comparative bioavailability and utilization of particular forms of B12 supplements with potential to mitigate B12-related genetic polymorphisms. Integr Med (Encinitas). 2017; 16(1): 42-9.
- National Institutes of Health. Vitamin B12. Health Professional Fact Sheet. 2022. Available from: https://ods.od.nih.gov/factsheets/VitaminB12-HealthProfessional/
- Valente F, Campos T, Moraes L, et al. B vitamins related to homocysteine metabolism in adults celiac disease patients: A cross-sectional study. Nutr J. 2015; 14(1):110.
- Debreceni B, Debreceni L. The role of homocysteine-lowering B-vitamins in the primary prevention of cardiovascular disease. Cardiovasc Ther. 2014; 32(3):130-8.