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Head-to-head evidence comparison — which supplement is right for you?
B-Complex wins 1 of 3 categories. Both are solid choices — the best pick depends on your specific goals.
Verdict
Probably helps
5 of 8 studies with measurable effects showed benefit.
Top outcomes
Verdict
Limited support
1 of 4 studies with measurable effects showed benefit.
Top outcomes
1 capsule daily (per label)
Morning with breakfast
Methylated B-complex (methylcobalamin, methylfolate)
1-2g dried leaf as tea, 2-3 times daily
Between meals as tea, Divided throughout the day
Dried leaf tea
2-4 weeks
4-8 weeks
Immediate
2-3 cycles
Last trimester
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).
Raspberry Leaves and Extracts-Molecular Mechanism of Action and Its Effectiveness on Human Cervical Ripening and the Induction of Labor
Nutrients (2023) · Systematic review
The majority of women apply raspberry leaves during pregnancy to induce and ease labor.
A Review on Berry Seeds-A Special Emphasis on Their Chemical Content and Health-Promoting Properties
Nutrients (2023) · Systematic review
Last search was conducted on 16.01.2023.
Phenolic Composition, Mineral Content, and Beneficial Bioactivities of Leaf Extracts from Black Currant (Ribes nigrum L.), Raspberry (Rubus idaeus), and Aronia (Aronia melanocarpa)
Nutrients (2020) · Systematic review
This was reviewed and discussed in this article.
Multiple meta-analyses show small but statistically significant benefits for cognitive function in older adults and stroke prevention populations. Effect sizes are modest (SMD ~0.15-0.18). Benefits may be more pronounced in B-vitamin deficient populations.
Based on single RCT (n=37) showing 25.6% glucose reduction when tea consumed with sucrose. Conservative estimate due to limited study population and single trial. Effect may be specific to tea preparation and timing with carbohydrate intake.
AI-estimated from published studies. Interpret as directional guidance.
B-Complex has a higher evidence score (9/10 vs 8/10) and wins in 1 of 3 categories.
For support mood, B-Complex has a higher relevance score (70 vs 60).
No known interactions between B-Complex and Raspberry Leaf have been documented in our database. However, always consult a healthcare provider before combining supplements.