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Head-to-head evidence comparison — which supplement is right for you?
B-Complex and Whey Protein are closely matched across evidence, studies, and safety.
Verdict
Probably helps
5 of 8 studies with measurable effects showed benefit.
Top outcomes
Verdict
Likely helps
19 of 22 studies with measurable effects showed benefit.
Top outcomes
1 capsule daily (per label)
Morning with breakfast
Methylated B-complex (methylcobalamin, methylfolate)
20-40g per serving
Post-workout (within 2 hours), Morning, Between meals
Whey Protein Isolate
2-4 weeks
4-8 weeks
Immediate
4-8 weeks
24-48 hours post-workout
Immediate
Within hours of consumption
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).
Comparative Efficacy of Different Protein Supplements on Muscle Mass, Strength, and Physical Indices of Sarcopenia among Community-Dwelling, Hospitalized or Institutionalized Older Adults Undergoing Resistance Training: A Network Meta-Analysis of Randomized Controlled Trials
Nutrients (2024) · Meta analysis · n=5272
Treatment effects for main outcomes were expressed as standard mean difference (SMD) with 95% confidence interval (CI).
Effects of Whey Protein, Leucine, and Vitamin D Supplementation in Patients with Sarcopenia: A Systematic Review and Meta-Analysis
Nutrients (2023) · Meta analysis · n=637
However, appendicular muscle mass significantly improved in the experimental group compared to the control group.
A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength
British Journal of Sports Medicine (2018) · Meta analysis · n=1863
Protein supplementation increases muscle mass gains
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 multiple meta-analyses with >3000 participants. Effects require concurrent resistance training. Benefits plateau around 30-40g per serving. Isolate forms may reduce digestive issues.
AI-estimated from published studies. Interpret as directional guidance.
Both B-Complex and Whey Protein are closely matched — the best choice depends on your specific health goals.
For boost daily energy, B-Complex has a higher relevance score (80 vs 60).
No known interactions between B-Complex and Whey Protein have been documented in our database. However, always consult a healthcare provider before combining supplements.