9 Recommended Vitamin B Comparison, 4 Key Principles to Find the Right Vitamin B for You

分享

Among the various vitamins, the Vitamin B complex ranks among the top three most purchased. It is commonly recommended for benefits such as improving mood, maintaining health, enhancing sleep quality, and serving as a remedy for hangovers after drinking. However, what exactly is the B complex, and how does it differ in terms of benefits from the commonly heard about Vitamin B6 and Vitamin B12? Let’s delve into the health advantages of the Vitamin B complex!

What is the B Complex?

The Vitamin B complex is a group of B vitamins that includes the essential eight B vitamins for the human body: B1, B2, B3 (sometimes labeled as niacin), B5, B6, B7 (biotin), B9 (folate), and B12. Vitamin B complex is a group of water-soluble vitamins that are easily absorbed and quickly metabolized and excreted from the body. It plays a crucial role in maintaining optimal health [1]. The Vitamin B complex is closely related to the health of the nervous system, normal energy metabolism, and the physiological processes necessary for growth and development [2]. Deficiencies in the Vitamin B complex are common among populations with imbalanced diets or those who follow vegetarian diets, and these deficiencies can be improved through dietary adjustments or dietary supplements [1].

Recommended Intake of B Complex and Foods Rich in B Vitamins

According to the daily recommended intake of nutrients set by the Ministry of Health and Welfare, the supplementation amounts for the Vitamin B complex are as follows. Since Vitamin B complex is water-soluble, the body cannot use excess amounts, and any excess is excreted through urine. Therefore, consuming excessive amounts is not beneficial. If one truly desires supplementation, it is recommended to opt for slow-release B complex supplements. These gradually release the vitamins over time, preventing sudden spikes and subsequent quick elimination from the body, ensuring that the body has a consistent supply when needed.

Effects of Vitamin B in the B Complex

The Vitamin B complex consists of eight main B vitamins, each with its own distinct effects [3]:

1. Vitamin B1 (Thiamin) Effects:

Thiamin is involved in energy metabolism and is closely related to cellular growth and development. It plays a vital role in maintaining the health of the brain and heart and regulating their functions [4].

2. Vitamin B2 (Riboflavin) Effects:

Riboflavin acts as an essential component of coenzymes, participating in energy metabolism and supporting cell functions, growth, and development. It is also involved in the metabolism of fats, drugs, and steroids. Additionally, Vitamin B2 helps maintain normal levels of homocysteine in the blood, contributing to cardiovascular health [5].

3. Vitamin B3 (Niacin) Effects:

Niacin is primarily involved in oxidative-reduction metabolic reactions within the body. The body requires niacin to maintain healthy skin, nerves, and digestive functions [6].

4. Vitamin B5 (Pantothenic Acid) Effects:

Pantothenic acid’s main function is to participate in the synthesis of coenzyme A (CoA) and acyl carrier protein, both of which are essential for fatty acid metabolism and synthesis [7].

5. Vitamin B6 (Pyridoxine) Effects:

Pyridoxine aids in the production of new red blood cells, facilitating the transport of oxygen throughout the body. It also contributes to maintaining immune system function [8].

6. Vitamin B7 (Biotin) Effects:

Biotin is involved in the metabolism of fatty acids, glucose, and amino acids. It also plays a crucial role in gene regulation and cell signaling. Biotin is essential for the health of hair, nails, and nerve functions [9].

7. Vitamin B9 (Folate) Effects:

Folate participates in single-carbon transfer reactions in the synthesis of nucleic acids (DNA and RNA) and amino acid metabolism. The body uses folate to produce DNA and genetic material. Adequate folate intake before and during pregnancy helps reduce the risk of certain neural tube defects in infants. In adults, folate deficiency can lead to megaloblastic anemia [10].

8. Vitamin B12 (Cobalamins) Effects:

Vitamin B12 is essential for central nervous system development, myelin sheath formation, and maintenance, as well as healthy red blood cell formation and DNA synthesis. In pregnant and lactating women, Vitamin B12 deficiency can lead to neural tube defects, developmental delays, and anemia in offspring [11].

Who Should Consider Vitamin B Complex Supplementation and Why?

In cases of good lifestyle habits and a balanced diet, most people are unlikely to experience Vitamin B deficiencies. However, there are certain situations where deficiencies might occur, and additional Vitamin B supplementation should be considered:

1. Elderly Individuals: Studies suggest that about 3% to 43% of community-dwelling elderly individuals, particularly those with atrophic gastritis, may have Vitamin B12 deficiency [11]. Other research indicates that elderly individuals requiring long-term care in nursing homes commonly experience Vitamin B1 deficiency [12]. Therefore, older adults, especially those with concurrent chronic conditions, might benefit from additional Vitamin B complex supplementation.
2. Pregnant Women: The Vitamin B complex, especially folate and B12, is crucial during pregnancy. Deficiencies in these vitamins, particularly during the early stages of pregnancy, can lead to neural tube defects in infants[10] [11]. Vitamin B12 deficiency in pregnant women might also increase the risk of pregnancy complications and miscarriage [13]. The Ministry of Health and Welfare recommends daily folate intake of 400 micrograms during preconception and 600 micrograms during pregnancy [14].
3. Vegetarians: Natural sources of Vitamin B12 are limited to animal-based foods. Therefore, long-term vegetarians may be at risk of Vitamin B12 deficiency [15].
4. Individuals with Other Medical Conditions: People with stomach and small intestine disorders might have difficulty absorbing sufficient Vitamin B12 from food [16]. Surgical procedures involving the stomach or intestines, such as weight loss surgery or partial stomach removal, can impact the absorption of Vitamin B12 due to reduced stomach acid and enzyme secretion [17]. People with impaired kidney function, including those with end-stage kidney disease and chronic kidney insufficiency, often have lower Vitamin B6 levels and might require supplementation[18].
5. Unhealthy Lifestyle Habits: Excessive alcohol consumption can lead to Vitamin B complex deficiencies. Up to 80% of individuals with chronic alcoholism may experience Vitamin B1 deficiency due to alcohol’s impact on intestinal absorption and liver storage of Vitamin B1 [4]. 
6. Imbalanced Diet: A balanced diet is essential to ensure adequate Vitamin intake for maintaining overall health [1]. Long-term imbalanced diets might warrant additional Vitamin B complex supplementation.
7. High Stress Levels: In the brain, Vitamin B6 is necessary for the synthesis of neurotransmitters such as serotonin, adrenaline, and GABA. Therefore, Vitamin B6 is involved in neuronal excitation and inhibition [19]. If you experience high levels of stress, it’s possible that your Vitamin B complex needs might be higher due to the increased demands on your nervous system.

Side Effects and Contraindications of Vitamin B Complex

Taking Vitamin B complex generally does not result in significant side effects. However, it’s common for urine to turn yellow after consuming Vitamin B supplements. This is primarily due to Vitamin B2 (riboflavin) in the B complex, which is yellow. After absorption and metabolism in the body, Vitamin B2 is excreted by the kidneys, leading to the yellow color in the urine [5]. If urine appears only slightly yellow or colorless, it might indicate either low B complex dosage or poor absorption. It’s important to note that some Vitamin B complex supplements might not contain Vitamin B2, and in such cases, urine might not turn yellow.

Generally, adhering to the government’s recommended supplementation levels is safe. More isn’t necessarily better with B complex supplementation, and some individuals with sensitive stomachs might experience nausea with high-dose B complex supplementation. Choosing a slow-release formulation can help alleviate this discomfort.

Four Key Points to Consider When Selecting a Vitamin B Complex Supplement

1. Slow-Release Formulation

Many health supplements offer slow-release formulations that evenly release the vitamins in the body. This prevents the concentration of large doses from being absorbed all at once, reduces the burden on the digestive system, and helps maintain a consistent level of Vitamin B throughout the day [20]. Such a formulation can be particularly beneficial for maintaining energy levels during an average workday of 8-10 hours.

2. Rapid Replenishment for Instant Energy

Modern individuals often seek rapid energy replenishment from Vitamin B complex supplements. To achieve both quick and sustained energy, look for supplements that combine rapid-release layers with slow-release layers. This approach allows for the immediate release of nutrients like Vitamin B1 and taurine for an energy boost, followed by the gradual release of other B vitamins throughout the day .

3. Combination of Compounds

Many commercially available Vitamin B complex products contain a combination of compounds to enhance mental clarity, physical stamina, and liver health. Some common compounds include:

• Schisandra: A liver-protective herb used in traditional Eastern medicine for centuries. Polysaccharides in Schisandra have been found to improve liver metabolism and combat fatigue, making it a potential supplement for energy and fatigue resistance [21][22].
• Taurine: Taurine is considered a nutritional supplement that can enhance athletic performance [23]. Clinical studies have shown that supplementing taurine in heart failure patients increases exercise time, improves metabolic function, and increases exercise capacity [24].
• Selenium: Selenium plays a crucial role in antioxidant protection during periods of high metabolic activity [25]. It can prevent selenium deficiency in athletes undergoing intense and prolonged training and reduce oxidative stress induced by chronic exercise [26].
• Zinc: Zinc is involved in various physiological and biochemical processes in the body [27]. Research has found significantly lower zinc concentrations in the blood of individuals with chronic fatigue syndrome compared to healthy individuals. This suggests that decreased zinc levels might contribute to fatigue [28].

4. Third-Party Testing

When selecting Vitamin B complex products, it’s recommended to opt for those that provide third-party testing reports. These reports should cover heavy metals, plasticizers, solvents, and other relevant factors. Third-party testing ensures greater peace of mind regarding product quality, raw materials, and manufacturing processes.

When is the Best Time to Take Vitamin B Complex?

Vitamin B complex is water-soluble, so it doesn’t require the presence of dietary fats for absorption. Therefore, it can be taken at any time of the day [1]. However, for individuals with sensitive stomachs or those concerned about sleep disruption, it’s recommended to take it after breakfast. If you’ve chosen a slow-release formulation, it gradually releases the B vitamins, potentially providing sustained mental vitality throughout the day.

【2023】9 Vitamin B Available in the Market

1. Daiken Vitamin B Complex Enteric-Coated Tablets

• A total of 8 items in the complete group B: ✓
• Other Ingredients: Zinc, Selenium, Schisandra, Taurine
• Dosage form: Sustained-release double-layer tablets
• Recommended daily dosage: 1 tablet per day
• Quantity: 30 tablets
• View Product >

2. YohoPower Vitamin B Enteric-Coated Tablets

• A total of 8 items in the complete group B: ✓
• Other Ingredients: L-Carnitine, Taurine, Inositol, Zinc, Vitamin B1 Derivatives
• Dosage form: Sustained-release double-layer tablets
• Recommended daily dosage: 1 tablet per day
• Quantity: 60 capsules
• View Product >

3. Stresstabs B Plus Iron/Zinc

• A total of 8 items in the complete group B: ✓
• Other Ingredients: Vitamin C, Vitamin E, Lutein, Zinc/Iron, Copper
• Dosage form: film-coated tablet
• Recommended daily dosage: 1 tablet per day
• Quantity: 30 tablets
• View Product >

4. Richvita B + Zinc/Iron

• A total of 8 items in the complete group B: ✓
• Other Ingredients: Vitamin C, D, E, Choline, Inositol, Patented Enzyme, Zinc/Iron, Rosehip/Maca Extract
• Dosage form: film-coated tablet
• Recommended daily dosage: 1 tablet per day
• Quantity: 60 tablets
• View Product >

5. Blackmores Executive B Complex

• A total of 8 items in the complete group B: ✓
• Other Ingredients: Vitamin C, Zinc, Magnesium, Potassium
• Dosage form: film-coated tablet
• Recommended daily dosage: 1 tablet per day
• Quantity: 60 tablets
• View Product >

6. DHC B Mix

• A total of 8 items in the complete group B: ✓
• Other Ingredients: Inositol
• Dosage form: film-coated tablet
• Recommended daily dosage: 2 tablets per day
• Quantity: 60 capsules
• View Product >

7. HAC Vitamin B Complex + Zinc +Taurine

• A total of 8 items in the complete group B: ✓
• Other Ingredients: Vitamin C, Zinc, Black Pepper Extract, Taurine
• Dosage form: sugar-coated tablet
• Recommended daily dosage: 1 tablet per day
• Quantity: 90 ingots
• View Product >

8. YouBest Vitamin B+C

• A total of 8 items in the complete group B: ✓
• Other Ingredients: Vitamin C, Calcium, Magnesium, Zinc, Taurine
• Dosage Form: Soft Capsule
• Recommended daily dosage: 1 capsule per day
• Quantity: 120 capsules
• View Product >

9. Heilusan Super B Complex Foam Tablet

• A total of 8 items in the complete group B: ✓
• Other Ingredients: Vitamin C, E, Magnesium, Potassium
• Dosage form: Foam tablet
• Recommended daily dosage: 1 tablet per day
• Quantity: 20 tablets
• View Product >

Comparison Table of 9 Vitamin B Complex

Product	Daiken Sustained-release Vitamin B Complex	YohoPower Vitamin B	Stresstabs B Plus Iron/Zinc	Richvita B + Zinc/Iron	Blackmores Executive B Complex	DHC B Mix	HAC Vitamin B Complex + Zinc +Taurine	YouBest Vitamin B+C	Heilusan Super B Complex Foam Tablet
A total of 8 items in the complete group B	✓	✓	✓	✓	✓	✓	✓	✓	✓
Other Ingredients	Zinc, Selenium, Schisandra, Taurine	L-Carnitine, Taurine, Inositol, Zinc, Vitamin B1 Derivatives	Vitamin C, Vitamin E, Lutein, Zinc/Iron, Copper	Vitamin C, D, E, Choline, Inositol, Patented Enzyme, Zinc/Iron, Rosehip/Maca Extract	Vitamin C, Zinc, Magnesium, Potassium	Inositol	Vitamin C, Zinc, Black Pepper Extract, Taurine	Vitamin C, Calcium, Magnesium, Zinc, Taurine	Vitamin C, E, Magnesium, Potassium
Dosage form	Sustained-release double-layer tablets	Sustained-release double-layer tablets	film-coated tablet	film-coated tablet	film-coated tablet	film-coated tablet	sugar-coated tablet	Soft Capsule	Foam tablet
Recommended daily dosage	1 tablet per day	1 tablet per day	1 tablet per day	1 tablet per day	1 tablet per day	2 tablet per day	1 tablet per day	1 capsule per day	1 tablet per day
Quantity	30 tablets	60 tablets	30 tablets	60 tablets	60 tablets	60 tablets	90 tablets	120 capsules	20 tablets

Summary

In the modern world, due to factors like illnesses, dietary choices, lifestyle, and work-related stress, Vitamin B deficiencies can occur. In addition to improving through a balanced diet, supplementing with Vitamin B complex is an option. When selecting products, you can consider slow-release formulations, rapid-effect options, and supplements with compound ingredients. Third-party testing reports can provide additional assurance. If you still have concerns about Vitamin B supplementation, it’s recommended to consult with a physician or nutritionist before use.

Further Reading: The Effects and Side Effects of Vitamin B: A Comprehensive Guide

Further Reading: Top 5 Recommended Brands for Comprehensive Vitamin B Supplements in 2023: Expert Insights and Comparison

分享