Compare vitamin B complex

The B vitamins comprise thiamine (B1), riboflavin (B2), niacin (B3), pantothenic acid (B5), vitamin B6, biotin (B7), folate (B9) and vitamin B12. Many of them contribute to normal energy-yielding metabolism, normal functioning of the nervous system and the reduction of tiredness and fatigue. These claims are authorised for the individual vitamins.

B vitamins are water-soluble and found in many foods: wholegrains, pulses, vegetables, dairy products, eggs, meat and fish. If you eat a balanced diet, you are usually well supplied. Vitamin B12 on a vegan diet is the main potential gap.

Many products contain several times the daily requirement. With most B vitamins the excess is excreted, but caution is needed with vitamin B6: a long-term high intake can cause nerve damage. In 2023, EFSA set the tolerable upper intake level for adults at 12 mg vitamin B6 per day – intake from food counts towards this.

Women who want to become or could become pregnant are advised to take 400 µg folic acid daily in addition to their diet – ideally starting at least four weeks before pregnancy and continuing until the end of the first trimester. A general B complex is not necessarily the right product for this; discuss the choice with your gynaecologist.

Biotin in high amounts can distort certain laboratory tests, such as thyroid values. Let them know before a blood test if you are taking a product containing biotin.

Food supplements are no substitute for a balanced, varied diet or a healthy lifestyle. If you have a pre-existing condition, are pregnant or breastfeeding, or take medication regularly, ask a doctor or pharmacist for advice before taking them. Do not exceed the recommended daily intake stated on the pack. The information on this page is for general guidance only and is no substitute for individual advice.