Best Vitamin B Complex Supplements for Mental Wellness 2019

By Kenny Lee | Essentials

Nov 24

As stress builds up every day, it will eventually take a toll on your mental health. Introducing Vitamin B complex into your diet is a great way to increase your resilience to stress, anxiety and depression. Besides, it also offers benefits in other aspects of health.

What Is Vitamin B Complex?

Vitamin B Complex Supplements

The B vitamins are water-soluble where they are eliminated via the urine. It is vital to monitor our daily intake of essential B vitamins by eating a healthy, well-balanced diet. Due to the hectic lifestyle of most individuals at the present, a healthy diet can be complemented with a vitamin B complex supplement.

Let us take a closer look at each component below.

  • Thiamine (vitamin B1) – This has several vital functions including working with other B vitamins to help break down and release energy from food as well as keeping the nervous system in check. Thiamine is present in various food including fresh and dried fruit, vegetables, liver, eggs and wholegrain bread.
  • Riboflavin (vitamin B2) – Contributes to the maintenance of the eyes, skin, nervous system and metabolism. Riboflavin is found in eggs, milk, fortified cereals and rice.
  • Niacin (vitamin B3) – There are 2 forms of niacin – nicotinic acid and nicotinamide which are both present in food. Niacin contributes to normal metabolism and promotes normal functioning of the nervous system. Ideal sources include fish, meat, wheat flour, milk, and eggs.
  • Pantothenic acid (vitamin B5) – Has various functions such as releasing energy from food eaten and reducing fatigue. It is present in most foods such as beef, chicken, potatoes, tomatoes, broccoli, eggs, and whole grains.
  • Pyridoxine (vitamin B6) – This contributes to normal energy levels to allow the body to utilize and store energy and aids with the formation of red blood cells. It is found in a variety of foods such as poultry, pork, fish, eggs, bread, whole cereals, vegetables, peanuts, soya beans, potatoes, and milk.
  • Biotin – Contributes to the normal metabolism of the body. Biotin is naturally present in various foods such as liver, egg yolk, yeast, nuts, seeds, salmon and avocados.
  • Folic acid – It is folate in its natural form. It has vital functions in the body such as working with vitamin B12 to form healthy red blood cells and lowers the risk of defects in the central nervous system. Good sources include liver, green leafy vegetables, chickpeas, and fortified cereals. Folic acid could not be stored in the body which is why it is necessary for the diet daily.
  • Cobalamin (vitamin B12) – This has various functions and contributes to the production of red blood cells, releasing energy from foods eaten and supports normal functioning of the nervous system. It is present in salmon, meat, milk, cheese, eggs, and some fortified cereals.

How Vitamin B Complex Helps With Mental Wellness

The B vitamins are essential to mental and emotional well-being. As water-soluble, they could not be stored in the body which is why it is necessary to include them in the diet daily. The B vitamins can be depleted by refined sugars, alcohol, caffeine, and nicotine. Based on a study, any excess of these can play a role in a B-vitamin deficiency.

Let us take a close look at how the B vitamins can help with overall mental health.

  • Thiamine (vitamin B1) – The brain utilizes this vitamin to transform glucose or blood sugar into energy. In medical studies, the brain quickly runs out of energy if there is a lack of this vitamin. A deficiency is rare but can occur in alcohol-use disorders and result in various psychiatric and neurologic symptoms.
  • Niacin (vitamin B3) – A deficiency can result in pellagra which is a disease that can cause dementia and psychosis. Since various commercial foods include niacin, pellagra has disappeared. Nevertheless, a deficiency can lead to anxiety, agitation as well as mental and physical sluggishness.
  • Pantothenic acid (vitamin B5) – If there is a deficiency, which is uncommon, can lead to depression and fatigue.
  • Pyridoxine (vitamin B6) – The vitamin aids with the processing of amino acids. It is essential in the production of melatonin, serotonin, and dopamine. Although rare, a deficiency can lead to impaired immunity, skin lesions, and mental confusion.
  • Cobalamin (vitamin B12) – This vitamin is essential for the formation of red blood cells. A study has shown that if there is a deficiency, it can lead to anemia along with various neurological and psychiatric symptoms.
  • Folic acid – This vitamin is vital for DNA synthesis and production of SAM (S-adenosyl methionine). Alcoholism, poor diet, illnesses, and certain drugs can contribute to a deficiency. Pregnant women are often recommended to use this vitamin to prevent neural tube defects in the developing fetus.

Other Health Benefits Of Vitamin B Complex

The B vitamins play a vital role in overall health. Some of the other health benefits of the B vitamins are the following:

  • Gene regulation – The body requires only 1/70,000 of an ounce of folic acid daily to maintain overall health. This small amount is utilized by the body to synthesize new cells and genes especially during periods of growth and healing. Folic acid also aids in the repair of damaged cells which slows the aging process and necessary to produce chemical compounds specifically methyl groups (CH3) which control gene activity such as suppressing any cancer-promoting genes.
  • Lower the risk for heart disease –According to a scientific analysis, a drop in the level of folic acid can lead to an increase in the blood levels of homocysteine. This is a chemical that damages the blood vessel walls and allows the buildup of cholesterol.
  • Mood regulation – The B vitamins have been recognized as anti-stress nutrients. A study has indicated that most of the vitamins have a direct effect on perception and mood. Vitamin B1 can help improve overall mood. Vitamin B6 is also necessary to produce serotonin which is a neurotransmitter with antidepressant benefits.
  • Blood sugar control – Vitamin B1 and biotin are essential in maintaining normal blood sugar levels. The body requires biotin to produce insulin which is a hormone that regulates the blood sugar levels.
  • Improve cognitive function – Using vitamin B12 can restore cognitive function among those with vitamin B12 deficiency. Some clinical studies suggest that deficiency in vitamin B12 can mimic Alzheimer’s disease and other forms of dementia. Other B complex vitamins such as folic acid and niacin are also useful in combination with vitamin B12.
  • Macular degeneration – Using a vitamin B complex supplement can lower the risk for age-related macular degeneration.

How To Take Vitamin B Complex

The recommended daily allowance (RDA) for B vitamins depends on the age, overall health, and other factors. Most can get an adequate intake of these nutrients from a healthy, well-balanced diet. Certain health conditions or lifestyles might influence the recommended intake of vitamins you need.

Individuals with malabsorption disorders or other chronic health conditions, drink large amounts of alcoholic beverages, had gastric bypass surgery, under parenteral nutrition or the elderly might require dietary supplements containing B vitamins.

Consult a doctor if you have concerns about your intake of B vitamins. Some of the supplements containing the vitamins might interact with certain medications. Pregnant and nursing women must see a doctor since they require more of each nutrient.


Precautions And Side Effects of Vitamin B Complex

There are potential side effects when taking vitamin B complex supplements. Following the recommended daily intake prevents any undesirable side effects. The vitamins are widely classified as safe however high levels can lead to some side effects.

Some of the possible side effects include:

  • Abdominal pain
  • Black-colored stools
  • Constipation
  • Nausea
  • Vomiting
  • Diarrhea
  • Frequent urination
  • Itchiness
  • Redness of the skin

In rare instances, large doses of B vitamins can lead to allergic reactions such as itchiness and skin rashes. The effects of each vitamin vary and are often uncommon. Nevertheless, the side effects are likely if these vitamins are combined in large doses.

Pregnancy and breastfeeding concerns

Inform the doctor if you are pregnant before using a supplement. Most supplements are safe to use during pregnancy if used as instructed. Spinal cord birth defects can be prevented by maintaining the right intake of folic acid during pregnancy.

Since the vitamins can pass into breast milk, it is best to consult a doctor first before breastfeeding. Although there are no reports of detrimental issues among nursing infants.

Interactions

If you are using a vitamin B complex supplement under the direction of your doctor, there are possible drug interactions. Do not stop, start or change the dosage of any medication unless consulting the doctor first.

When using a supplement for the first time, inform your doctor of all prescription and over-the-counter/herbal products you are using.

There is also a likelihood for the B vitamins to disrupt with some laboratory tests (urobilinogen or intrinsic factor antibodies) leading to false test results.


How to Choose the Right Vitamin B Complex Supplement

Most of the vitamin B complex supplements have some variability in their components, usually with some form or combination of B vitamins. Due to this, you must identify which vitamin B complex supplement is the suitable choice for you.

  • When choosing a product, check if it contains any fillers, synthetic dyes or coloring as well as artificial additives since these can potentially cause side effects or dilute the quality of the product.
  • Check the label for the list of vitamins included in the supplement.
  • Look for reputable brands supported by concrete scientific background as well as offering strong value especially those that are Good Manufacturing Practices (GMP) compliant.
  • Check if the supplements are in the most biologically active and absorbable forms. Most formulations include vitamins in their most commonly used and often cheap form. The bioactive form provides superior action and health benefits. This is an advantage since you have a better value from a smaller dosage with better absorption. Remember that not all supplements are created equal since some use poorly absorbed forms.
  • Among B vitamins, the ingredients vary in dosage for every brand. There is no specific dosage for each, but it should be at least 100% of the recommended daily allowance (RDA).
  • As water-soluble, the body can store some of the B vitamins but absorbed, used and eliminated. When using a supplement, expect the urine to turn yellowish. In case the urine will not turn at least slightly yellow than normal, the dosage might be too low.

Where to Buy Vitamin B Complex

You can get Vitamin B Complex in pharmacies or health stores. There are also various suppliers of vitamin B complex supplements available online. When comparing the different brands of vitamin B complex supplements in a hassle-free manner, Amazon is the ideal place to start. You can also find reviews by other buyers to find the right one for your needs.


Best Vitamin B Complex Supplements

Vitamin B Complex is a popular supplement that is taken by a great number of individuals. As such, there are thousands of products available and comparing each will be a tedious process. Here’s a list that I’ve consolidated by picking the top products after considering and comparing certain aspects.

1. Garden of Life Vitamin B Complex

  • Type: Capsule
  • Serving: 2 capsules a day.
  • Quantity: 120 vegan capsules

 Best Vitamin B Complex Supplements

Garden of Life established an exceptional reputation for creating top-quality products that “get the job” done. It is one of the popular manufacturers of health and fitness supplements. As a leader in the industry, Garden of Life specializes in utilizing raw whole foods and organic sources for their wide selection of products.

With the Vitamin B Complex from Garden of Life, it is made from whole foods and ingredients making it the ideal vegan or vegetarian option where you get more than just the B vitamins the body needs to function efficiently.

It offers a variety of health benefits to keep your body on the right track such as improving heart and immune function, healthy digestion as well as improving the response of the body to stress. If you need an efficient supplement for better health, this vitamin B complex supplement is definitely a great addition to your routine with the benefits it provides.

Pros

  • Vegetarian and vegan-friendly, dairy and gluten free, fillers and binders free and certified non-GMO.
  • Offers the daily recommended values of B vitamins along with other nutrients for added effectiveness.
  • Provides the benefits of enzymes and probiotics to promote improved digestive health along with folate for heart health.
  • Improved immune function and better reaction to stress.

Cons

  • Some report nausea and dizziness after using the supplement.
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2. Solgar B-Complex

  • Type: Capsule
  • Serving: 1 capsule daily.
  • Quantity: 100 capsules

 Best Vitamin B Complex Supplements

Solgar is one of the pioneers and highly respected and trusted brands in the health and supplement industry. Since 1947, the company has been creating “top-quality” innovative and science-based nutritional supplements to support health and well-being for decades. The Solgar Gold Standard aims at ensuring high quality in its manufacturing practices.

Solgar Vitamin B Complex is a vegetarian-friendly option and fortified with inositol and choline for added support. This supplement is free from any artificial preservatives or fillers to ensure full absorption by the body. For an added boost to your health, it boasts a potent B-complex formula that can provide several benefits to improve and maintain overall health.

All the key nutrients have a unique role in the maintenance of metabolic function as well as supporting the body from the daily stress it endures. Additionally, the supplement efficiently supports cardiovascular and nervous system function.

Pros

  • Vegetarian-friendly.
  • Supplements are non-GMO and gluten-free without any artificial preservatives or components such as dairy, wheat, soy, yeast, sugar, sodium, colors and sweeteners.
  • Supports the nervous and cardiovascular system function and improves bodily support from stress.
  • Provides a potent dose of B vitamins than other supplements in the market.
  • Inositol and choline for added health benefit.

Cons

  • Some do not like the unpleasant smell.
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3. Nature’s Bounty B-Complex with Folic Acid Plus Vitamin C

  • Type: Tablet
  • Serving: 1 tablet daily.
  • Quantity: 150 coated tablets

 Best Vitamin B Complex Supplements

Nature’s Bounty is one of the major supplements and vitamin manufacturers around the globe. Since 1971, their products are readily available in local stores and retailers. Throughout the years, they produce high-quality products. All supplements are available at an affordable price that meets Quality Assurance Standards and manufactured in GMP certified facilities.

Nature’s Bounty B-Complex is a highly effective vitamin B complex supplement with added vitamin C. The potent immune system support provided by vitamin C along with the benefits of a balanced blend of B vitamins makes it an excellent choice to help boost your overall health. Additionally, at an affordable price, you have the best choice in maintaining your overall health.

Pros

  • Additional vitamin C ensures support for the immune system.
  • Folic acid supports the overall health of pregnant women.
  • Supports energy metabolism, immune, heart, and nervous system function.
  • A balanced blend of B vitamins.
  • Free from artificial colors or flavor, preservatives, sugar, starch, milk, lactose, soy, gluten, wheat, yeast, fish or sodium.

Cons

  • Some may experience from side effects.
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4. Integrative Therapeutics Active B-Complex

  • Type: Capsule
  • Serving: 1-2 capsules daily.
  • Quantity: 30 capsules

 Best Vitamin B Complex Supplements

Integrative Therapeutics is one of the leading distributors and manufacturer of top-quality nutritional supplements to healthcare practitioners and their patients. Their products are manufactured in a GMP certified facility to ensure high-quality products. All materials used in the manufacturing undergo testing to confirm potency and purity.

The Active B-Complex from Integrative Therapeutics provides all the necessary B vitamins. It presents the active forms of vitamins B1, B2, B6, B12, and Quatrefolic which is the bioactive state of folate.

This hypoallergenic formula is free from salt, sugar, gluten, yeast, wheat, dairy, preservatives, and artificial color or flavoring. The blend of B vitamins efficiently supports energy metabolism, heart, immune and nervous system function.

Pros

  • The blend of B vitamins improves cardiovascular, nervous and neurological health
  • Promote healthy brain function such as improved memory and attention
  • Vegan or vegetarian-friendly
  • Free from dairy, gluten, salt, soy, sugar, yeast, preservatives, wheat, and artificial color or flavoring
  • NSF certified

Cons

  • Undesirable reactions in some users such as stomach pain
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5. Pure Encapsulations B-Complex Plus

  • Type: Capsule
  • Serving: 1 capsule.
  • Quantity: 120 capsules

 Best Vitamin B Complex Supplements

Pure Encapsulations is a supplement company specializing in the production of hypoallergenic and research-based products. All supplements by this company are manufactured in GMP certified facilities and maintain top-quality standards on all their products.

The B-Complex Plus from Pure Encapsulations is a unique form of the supplement in a hypoallergenic form that utilizes the active form of B vitamins. This aims at improving the efficiency of the ingredients in delivering a boost to overall health along with inositol.

Pros

  • Vegetarian-friendly
  • Hypoallergenic and free from gluten, wheat, peanuts, eggs, GMOs, binders and artificial preservatives, flavors and sweeteners
  • Delivers added support to the nervous system
  • Energy support for metabolism of fat, carbohydrates, and protein
  • Mood support for improved cognitive and nerve function as well as memory and emotional well-being

Cons

  • Some experience side effects such as heartburn and bladder pain
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6. Kirkland Signature One Per Day Super B-Complex with Electrolytes

  • Type: Tablet
  • Serving: 1 tablet daily.
  • Quantity: 500 tablets

 Best Vitamin B Complex Supplements

Kirkland Signature is a brand that Costco provides to its members in achieving superior nutrition and health. Verified by the UPS (United States Pharmacopeia) where the supplements undergo strict testing for quality, purity, and potency. For the best value and longer supply of supplements, this is a brand that truly stands out.

With the Super B-Complex by Kirkland Signature, it is one of the best picks if you want an affordable yet effective boost on overall health, especially those who are active. This supplement is the ideal option if you want to maintain health at a good price with up to 500 tablets in every bottle. With the addition of electrolytes, there is an extra boost to overall health.

Pros

  • Additional electrolytes for a health boost
  • Supports improved metabolism and antioxidant support
  • Provides over 1-year supply of supplements
  • Affordable price

Cons

  • Certain individuals experience side effects such as heartburn or itchy skin
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7. Thorne Research Stress B-Complex

  • Type: Capsule
  • Serving: 1 capsule one to three times daily.
  • Quantity: 60 capsules

 Best Vitamin B Complex Supplements

Thorne Research was originally established in 1984 and known for their first product, Pure Ascorbic Acid. Throughout the years, the company has provided a variety of quality, effective and innovative products supported by research. If you need an additional boost to your health, these supplements are supported by research to ensure optimum health.

The Stress B-Complex from Thorne Research only uses a natural and unadulterated B complex formula along with the addition of folate and methylated B vitamins for improved bioavailability for a greater level of absorption by the body. The supplements do not contain any artificial ingredients.

Pros

  • One of the bioactive options on the market
  • Vegetarian-friendly
  • Free from gluten, eggs, tree nuts, peanuts, soy, yeast, dairy, shellfish or fish
  • Additional vitamin B5 for support to the adrenal glands
  • Supports the natural ability of the body to cope with stress

Cons

  • Some experience side effects such as headaches and dizziness
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8. Country Life Coenzyme B-Complex

  • Type: Capsule
  • Serving: 1-2 capsules daily.
  • Quantity: 120 vegan capsules

 Best Vitamin B Complex Supplements

Country Life has been in the nutrition and supplement industry for almost 40 years. The company boasts authenticity, integrity, freshness, cleanliness, consistency, and accuracy. Throughout the years, they provide top-quality products with superior customer service. They are the first supplement company to be certified as gluten-free and a certified USDA Organic manufacturing facility.

With Country Life’s Coenzyme B-Complex, it is a well-proportioned vitamin B complex supplement with add-on ingredients and coenzymes for superior support and general health. This supplement includes alpha-lipoic acid, PABA and inositol along with a potent blend of B vitamins at an affordable price.

Pros

  • Free from gluten, yeast, soy, wheat, milk, sugar, preservatives and artificial colors and flavors
  • Vegetarian-friendly
  • No undesirable taste or odor
  • Additional coenzymes for support
  • Improved immune and nervous support, antioxidant properties and energy levels

Cons

  • Some experience side effects such as irritability and nausea
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9. Jarrow Formulas B-right Complex

  • Type: Capsule
  • Serving: 1 capsule daily.
  • Quantity: 100 capsules

 Best Vitamin B Complex Supplements

Jarrow Formulas is known for producing and supplying top-quality nutritional supplements for many years. With superior quality in mind, the company prioritizes on research with the best results and aim at supporting optimal health with superior formulations that are effective and affordable at the same time.

The B-right Complex by Jarrow Formulas is the ideal option as a high-quality supplement that is specifically formulated to provide a positive boost on overall health. This supplement has the right amount of each vitamin to lessen wastage and get the most out of your money.

Pros

  • Vegan/vegetarian-friendly
  • Supports brain, energy and cardiovascular health
  • Highly potent formulation
  • Low odor since choline bitartrate is micro-encapsulated in cellulose Beadlets
  • Low in allergens

Cons

  • May trigger some side effects such as tingling, burning and reddening of the skin as well as dizziness and shortness of breath
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10. Divine Bounty Super B-Complex Vitamins

  • Type: Capsule
  • Serving: 1 capsule daily.
  • Quantity: 90 vegetarian capsules

 Best Vitamin B Complex Supplements

Divine Bounty aims at providing supplements that cater to your healthcare needs. The company creates the perfect formula that offers maximum results. Divine Bounty seeks ways to enhance a healthy body in a natural way by combining science with nature. Only the cutting-edge ingredients powered by nature are used in their supplements.

As an ideal source of B vitamins, Super B-Complex Vitamins from Divine Bounty is a worthy addition to your lifestyle. All the essential B vitamins are available in one capsule. The supplement is manufactured in the USA in an FDA inspected facility to ensure top quality.

With the superior ingredients in this supplement, it helps improve brain and nervous system function as well as ease daily stress.

Pros

  • Potent formulation of B vitamins
  • Improved support for the brain, nervous system and daily stress
  • Free from additives, GMO, soy, gluten, preservatives, and artificial ingredients
  • Includes inositol and choline for a boost on memory, focus, motivation, and overall cognitive function

Cons

  • May cause some side effects such as itchy red skin, nausea or ringing in the ears
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Using the right vitamin B complex supplement provides a healthy boost to overall health. By selecting the right vitamin B complex supplement for your needs, it ensures a variety of health benefits including support to immune, nervous, and heart function as well as help cope with daily stress.

I hope that this informative guide helps you to pick the right Vitamin B Complex supplement to support your mental well-being.

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About the Author

I struggled with social anxiety for at least 15 years, without really knowing what I was going through. Eventually, I defeated my social phobia and conquered the fear of public speaking.

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