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Head-to-head evidence comparison — which supplement is right for you?
B-Complex vs Maca: B-Complex has the stronger overall evidence (6.5 vs 5.5/10); they're alternatives for testosterone & cortisol symptoms — the best pick depends on your goals. Take the 60-second quiz for a pick tailored to your goals.
B-Complex wins 2 of 3 categories. Both are solid choices — the best pick depends on your specific goals.
Verdict
Probably helps
3 of 5 studies with measurable effects showed benefit.
Top outcomes
Verdict
Too few graded studies
1 of 1 studies with measurable effects showed benefit.
Top outcomes
1 capsule daily (per label)
Morning with breakfast
Methylated B-complex (methylcobalamin, methylfolate)
1500-3000mg (a typical label dose, not the dose used in the cited trial, which gave 2.25 g twice a day for 12 weeks)
Morning or early afternoon, With food
Gelatinized maca powder (easier to digest)
2-4 weeks
4-8 weeks
Immediate
6-12 weeks
4-8 weeks
4-8 weeks
Dosage exploration of combined B-vitamin supplementation in stroke prevention: a meta-analysis and systematic review
The American journal of clinical nutrition (2024) · Meta analysis · n=76664
In areas without and with partial folic acid fortification, combined B-vitamin supplementation significantly reduced the risk of stroke by 34% [RR: 0.66; 95% confidence interval (CI): 0.50, 0.86] and 11% (RR: 0.89; 95% CI: 0.79, 1.00), respectively.
A Comparative Study Evaluating the Effectiveness of Folate-Based B Vitamin Intervention on Cognitive Function of Older Adults under Mandatory Folic Acid Fortification Policy: A Systematic Review and Meta-Analysis of Randomized Controlled Trials
Nutrients (2024) · Meta analysis · n=42768
The meta-analysis on the effects of folate-based B vitamin supplementation on cognitive function showed a significant overall impact (Z = 3.84; p = 0.0001; SMD, 0.18; 95% CI, 0.09, 0.28).
A Systematic Review and Meta-Analysis of B Vitamin Supplementation on Depressive Symptoms, Anxiety, and Stress: Effects on Healthy and 'At-Risk' Individuals
Nutrients (2019) · Meta analysis · n=2015
Regarding individual facets of mood, B vitamin supplementation benefited stress (n = 958, SMD = 0.23, 95% CI = 0.02, 0.45, p = 0.03).
Effects of Maca (Lepidium meyenii Walp.) on Physical Performance in Animals and Humans: A Systematic Review and Meta-Analysis
Nutrients (2024) · Meta analysis
A systematic review of 21 randomised studies of maca in animals and humans, 16 of them pooled in a meta-analysis. The abstract pools animal and human studies and does not report human results separately.
A review of the study of active components and their pharmacology value in Lepidium meyenii (Maca)
Phytotherapy research : PTR (2021) · Review
Additionally, the research on the change of active components in Maca at different growth stages by MS will be beneficial to full utilization of active components in Maca and other natural resources.
Enhancement of Interferon-γ Secretion by Lepidium meyenii Extract Supplementation After Exhaustive Endurance Exercise in Healthy Men: A Double-blind, Placebo-controlled Trial
International journal of medical sciences (2025) · Rct · n=20
Regarding the main time effect, the number of lymphocytes in all participants was significantly lower at 2 and 4 hours after exercise than before supplementation.
B-Complex has a higher evidence score (6.5/10 vs 5.5/10) and wins in 2 of 3 categories.
For testosterone & cortisol symptoms, Maca has a higher relevance score (80 vs 20).
No documented interaction was found in the data searched. This does not establish that this exact combination is safe.
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The right pick depends on your goals. Answer a few quick questions for a personalised recommendation — or dig into the full evidence on each.