▷ Choosing the Best B Complex Vitamin (2024 Update)

Choosing the Best B Complex Vitamin

There are thousands of unique compounds found within the human body, each working tirelessly to maintain global health and function on a daily basis. 

Considering this, actually having these key vitamins readily available within the body is integral to the maintenance of your health, while the increased consumption of them may even enhance both health and function in a positive manner.

Interestingly, not all compounds have been shown to have a positive impact on the body when consumed through supplementation – which is why those that do have been so well received by those within the health and fitness industry, in which they offer a cheap and effective way of improving health and reducing the risk of disease.

With all this in mind, one of the most important and effective group of compounds that can be supplemented easily and effectively are the B Complex vitamins.

What is B Complex?

The ‘B complex’ refers to the 8 specific B vitamins founds within the human body – B1 (thiamine), B2 (riboflavin), B3 (niacin), B5 (pantothenic acid), B6 (pyridoxine), B7 (biotin), B9 (folic acid), and B12 (cobalamin).

Each of these specific compounds play a number of key roles in energy metabolism and energy production within the human body, while also impacting health in a number of different ways.

What Are the Benefits of Taking B Complex?

Given that there are a number of different B complex vitamins, and each plays a slightly different role within the human body, we wanted to take an objective look at the research to determine what each Vitamin does and how its supplementation impacts the body.

Vitamin B1 (Thiamine)

Vitamin B1 plays an incredibly important role in cell production, essentially ensuring that the body can produce new cells that are both healthy and of a high quality. In conjunction with this, vitamin B1 has also been shown to assist in the breakdown of carbohydrates for energy [1].

Interestingly, the supplementation of vitamin B1 has been demonstrated to both reduce stress and boost immune system function, enhancing health in a big way.

Vitamin B2 (Riboflavin)

Within the body Vitamin B2 actually acts as an antioxidant, assisting in the removal of harmful free radicals. With this in mind, is has been suggested to both prevent the onset of age relate declines in health and function, while also reducing the risk of heart disease [2].

Considering this, its supplementation demonstrates promise at preventing age related cardiovascular diseases.

Vitamin B3 (Niacin)

Vitamin B3 actually assists in the production of HDL (or ‘good’) blood cholesterol, in which its supplementation can raise blood levels of HDL considerably. As low blood levels of HDL are considered a primary risk factor for both cardiovascular disease and diabetes, Vitamin B3 supplementation can assist in their prevention and treatment,

Interestingly, there is also research to suggest the supplementation of B3 can aid in the treatment of acne, although the exact mechanism behind this remains unclear [3].

Vitamin B5 (Pantothenic Acid)

The key role of Vitamin B5 is to assist metabolize both fats and carbohydrates for energy, while also assisting in the production of the hormone testosterone. With this in mind it is essential to the maintenance of energy levels, while also helping regulate normal hormone balance.

Similar to B3, there is evidence to suggest that Vitamin B5 can also have a positive effect on skin health, reducing the risk of developing acne, red spots, and causing general improvements in skin health [4].

Vitamin B6 (Pyridoxine)

Vitamin B6 is an interesting compound that appears to have a number of important roles within the body. Within this, it helps produce key amino acids that assist in the maintenance of heart health, therefore reducing the risk of developing cardiovascular disease. Additionally, it aids in the production of the key hormones serotonin, melatonin, and norepinephrine.

As a result, the supplementation of B6 can assist in energy management while also promoting sleep quality [5].

Vitamin B7 (Biotin)

While Vitamin B7 is most commonly considered for its role in promoting the healthy growth of our hair, skin, and nails, there is also some evidence to suggest that it has the ability to assist in the management of blood glucose. With this in mind, it has the potential to aid in the prevention and treatment of diabetes [6].

Vitamin B9 (Folate)

The supplementation of Vitamin B9 (most commonly known as folate), has been shown to have several key benefits. Of these, the most important appear to be the prevention of memory loss, dementia, and age-related declines in cognition, combined with associated increases in mental health (reducing the signs and symptoms of depressions significantly).

As a result, B9 appears to have great capacity to enhance mental health and cognitive function, suggesting significant importance as a supplement for older individuals [7].

Vitamin B12 (Cobalamin)

And finally, the key role of Vitamin B12 is to ensure that the other B vitamins are playing their roles effectively. In this setting, it acts as a synergist, enhancing the effectiveness of their interactions in a very big way.

This is ultimately why the B complex vitamins are best taken together, and not in isolation – because they are more effective!

Best B Complex Supplement Reviews

Given the potential for the B complex vitamins to enhance nearly all aspects of health, we wanted to give you some great options that you can implement into your diet and supplement regime immediately.

Kirkland Super B Complex

When it comes to great quality supplements provided in scientifically supported dosages, its hard to look past Kirkland – and fortunately for us, their B complex is no different.

Kirkland Signature One Per Day Super B-Complex with Electrolytes,500 tablets

Providing an extremely potent dosage of all 8 B group vitamins, this supplement has everything you need to boost health and function in all aspects. As an added bonus, this particular option comes with a whopping 500 capsules per container, making it one of the most cost-effective options on the list.

Garden of Life Raw B Complex

Garden for life have built an exceptional reputation for producing great quality products that very simply get the job done. With this in mind, their B complex is provided in excellent doses, giving you everything you need to cause a large improvement in health almost immediately.

Garden of Life Raw B Complex - Vitamin Code - 60 Vegan Capsules, High Potency Vitamins for Energy & Metabolism with B2 Riboflavin, B1, B3, B6, Folate, B12 as Methylcobalamin & Biotin Plus Probiotics

It is important to note that while this isn’t the most affordable option on the list, you are paying for quality!

Pure Encapsulations B Complex Plus

Pure Encapsulations have been a favorite of ours for a very long time. Their ability to consistently put out high quality supplements that contain scientifically supported ingredients is truly admirable (and not to mention highly effective!).

Pure Encapsulations B-Complex Plus - B Vitamins Supplement to Support Neurological Health, Cardiovascular Health, Energy Levels & Nervous System Support* - with Vitamin B12 & More - 60 Capsules

This B complex supplement has everything you could ever need in a B group vitamin. You really can’t go wrong here.


When it comes to vitamin supplements, the B Complex Vitamins are some of the most effective on the planet.

By enhancing cardiovascular and metabolic health, increasing cognition and staving off age related declines in mental capacity, and assisting in hormone production and energy regulation, they are one of the best bang for your buck options in existence.

The three supplements listed in this article are what we believe to be the best available on the market at the moment – if you have had any experience with them we would love to hear about it, so drop us a comment and we will get back to you ASAP.


About the author

Sabrina Wilson

Sabrina Wilson is an author and homemaker who is passionate about a holistic approach to health. When she is not writing she can be found tooling around in her garden with the help of her appropriately named dog Digby, bicycling in the park, and occasionally rock climbing…badly. Sabrina is a staff writer for the Organic Daily Post.

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