Loading…
We use essential cookies (authentication, your saved goals/stack) by default. With your permission we’ll also enable privacy-respecting analytics (Vercel Web Analytics, anonymous load-time metrics) and error-replay diagnostics (Sentry — DOM snapshots only when an error fires) so we can fix bugs faster. Learn more about cookies
Head-to-head evidence comparison — which supplement is right for you?
B-Complex vs Raspberry Leaf: B-Complex has the stronger overall evidence (6.5 vs 4/10); they're alternatives for support mood — the best pick depends on your goals. Take the 60-second quiz for a pick tailored to your goals.
B-Complex wins 3 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
Mostly mechanism / observational
1 of 2 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
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) · 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) · Review
A different part of the plant: berry seeds, not the leaf. Raspberry leaf is dosed as 1-2g dried leaf as tea for uterine and menstrual use, and this paper reviews the chemical content of berry seeds. Read it as species-level context, not as leaf evidence.
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) · Review
Narrative review of the phenolic compounds and minerals in leaves of black currant, raspberry and aronia, not raspberry alone.
Both points come from one phase II RCT in 198 adults with knee osteoarthritis (PMID 35799169), which gave 200 mg or 400 mg of leaf extract daily for 12 weeks. The primary endpoint, WOMAC pain, did not differ from placebo at either dose. Walking pain on a VAS fell more than placebo at 400 mg only, so 200 mg is plotted as no effect. Doses above 400 mg were not tested, and a single trial cannot establish an optimal dose or a safety ceiling.
AI-estimated from published studies. Interpret as directional guidance.
B-Complex has a higher evidence score (6.5/10 vs 4/10) and wins in 3 of 3 categories.
For support mood, B-Complex has a higher relevance score (70 vs 60).
No documented interaction was found in the data searched. This does not establish that this exact combination is safe.
Tired? Why most "energy" pills only work if they fix a deficit — and how to find yours first.
The transition years (40s): cycle changes, mood, sleep, brain fog — foundations, vitex, and starting muscle work early.
When to take what, with or without food, and which supplements compete vs pair well.
The right pick depends on your goals. Answer a few quick questions for a personalised recommendation — or dig into the full evidence on each.