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Head-to-head evidence comparison — which supplement is right for you?
B-Complex vs Thiamine: Thiamine has the stronger overall evidence (7.5 vs 6.5/10); they're alternatives for boost daily energy — the best pick depends on your goals. Take the 60-second quiz for a pick tailored to your goals.
Thiamine 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
2 of 2 studies with measurable effects showed benefit.
Top outcomes
1 capsule daily (per label)
Morning with breakfast
Methylated B-complex (methylcobalamin, methylfolate)
50-100mg daily; 150-600mg benfotiamine for neuropathy
With food, Morning with other B vitamins
Benfotiamine (fat-soluble, higher bioavailability)
2-4 weeks
4-8 weeks
Immediate
2-4 weeks
4-8 weeks
4-12 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).
Dietary supplements for dysmenorrhoea
The Cochrane database of systematic reviews (2016) · Meta analysis · n=3101
Supplements versus other supplementsThere was no evidence of a difference in effectiveness between ginger and zinc sulphate (MD 0.02 points, 95% CI -0.58 to 0.62; one RCT, 101 women).
Evaluation of the Efficacy of the Addition of a Combination of Pyrimidine Nucleotides and Vitamin B1 and B12 to Standard Treatment in the Management of Painful Radiculopathy and in the Quality of Life of Patients
Nutrients (2024) · Rct · n=122
Both groups showed pain improvement, but the VAS reduction (control: 24.58 vs. experimental: 31.35) was not statistically significant.
Efficacy of B-vitamins and vitamin D therapy in improving depressive and anxiety disorders: a systematic review of randomized controlled trials
Nutritional neuroscience (2023) · Systematic review · n=2256
We identified 20 RCTs that matched all eligibility criteria, totaling 2,256 subjects, diagnosed with MDD, GAD, and depressive or anxiety symptoms.
Both points come from one phase III trial of benfotiamine, a fat-soluble thiamine derivative, in 165 patients with diabetic polyneuropathy (BENDIP, PMID 18473286): 300 mg or 600 mg a day or placebo for 6 weeks. The Neuropathy Symptom Score differed between groups in the per-protocol analysis (p = 0.033) and narrowly missed significance in the intention-to-treat analysis (p = 0.055), and the Total Symptom Score did not differ. Improvement was more pronounced at 600 mg, and both doses were well tolerated, so 600 mg, the highest dose tested, is the ceiling. Thiamine hydrochloride doses were not tested and cannot be read off this axis, and one 6-week trial cannot establish a minimum or optimal dose.
AI-estimated from published studies. Interpret as directional guidance.
Thiamine has a higher evidence score (7.5/10 vs 6.5/10) and wins in 2 of 3 categories.
For boost daily energy, B-Complex has a higher relevance score (80 vs 65).
No documented interaction was found in the data searched. This does not establish that this exact combination is safe.
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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.