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VITAMINS

B-Complex

Energy · stress · methylation

STRONG EVIDENCEVEGANREAD THE RESEARCH
Written to our editorial standards · reviewed against published research· Updated 2 Jun 2026
Last reviewed: May 30, 2026
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B-Complex: Energy · stress · methylation. Methylated B-vitamins support energy metabolism, stress response, and methylation pathways. Standard dose 1 capsule (active forms), taken in the morning, about $22/month. Evidence rating: strong evidence.

What is B-Complex?

A B-complex provides all eight B vitamins in their bioactive forms, methylfolate, methylcobalamin, P-5-P, and so on, rather than the cheaper synthetic forms that require enzymatic activation in the liver. The B vitamins work synergistically: B6, B12, and folate together regulate homocysteine (a cardiovascular risk marker); B1, B2, B3, and B5 drive cellular energy metabolism; biotin and B12 support nervous system function. Adequate B intake supports mood, mental clarity, energy production, and the methylation reactions that regulate gene expression. Standard doses provide 5-25 mg of each B vitamin, with active forms ensuring usability even for people with common MTHFR variants.

WHY IT MATTERS

Methylated B-vitamins support energy metabolism, stress response, and methylation pathways.

Natural food sources

Where possible, get B-Complex from whole foods first. Common dietary sources include:

Whole grainsEggsLegumesLeafy greensMeat

Where to buy

Thorne Basic B Complex
RECOMMENDED
Thorne, B-Complex
1 capsule (active forms) · Morning · ~$22/month

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All product options

Thorne Basic B ComplexBESTSELLER
Basic B Complex
Thorne
60 capsules · $28 · ★ 4.8
Buy on iHerb →Buy on Amazon →
Jarrow Formulas B-Right ComplexBEST VALUE
B-Right Complex
Jarrow Formulas
100 capsules · $16 · ★ 4.8
Buy on iHerb →Buy on Amazon →
Pure Encapsulations B-Complex PlusPREMIUM
B-Complex Plus
Pure Encapsulations
60 capsules · $34 · ★ 4.8
Buy on iHerb →Buy on Amazon →

Stacks that include B-Complex

◎
The Foundation Stack
The three supplements almost everyone benefits from.
☀
The Energy Stack
Steady output, no caffeine crashes.
✦
The Focus Stack
Sharper mind, calmer attention.
♀
The Hormonal Balance Stack
Smoother cycles, steadier mood.

Best for your goal

Interactions

Related biomarkers

Other vitamins

Vitamin D3 + K2
Energy · bone · immune
Whole-food Multivitamin
Baseline nutrition
Methyl-B12
Energy · nerves · cognition
Vitamin C (Buffered)
Immune · antioxidant · collagen synthesis

Common questions

What is B-Complex?
A B-complex provides all eight B vitamins in their bioactive forms, methylfolate, methylcobalamin, P-5-P, and so on, rather than the cheaper synthetic forms that require enzymatic activation in the liver. The B vitamins work synergistically: B6, B12, and folate together regulate homocysteine (a cardiovascular risk marker); B1, B2, B3, and B5 drive cellular energy metabolism; biotin and B12 support nervous system function. Adequate B intake supports mood, mental clarity, energy production, and the methylation reactions that regulate gene expression. Standard doses provide 5-25 mg of each B vitamin, with active forms ensuring usability even for people with common MTHFR variants.
What is B-Complex used for?
Energy · stress · methylation. Methylated B-vitamins support energy metabolism, stress response, and methylation pathways.
What is the standard dose of B-Complex?
1 capsule (active forms), typically taken in the morning. Approximate cost is $22 per month.
How strong is the evidence for B-Complex?
Strong evidence for its primary uses. See the full study list on the research page.

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