B-Complex
B-Complex (Methylated)
Essential B vitamins in their active methylated forms, supporting energy production, mood, and cognitive function.
B vitamins are essential cofactors for energy metabolism, neurotransmitter synthesis, and methylation. Methylated forms (methylcobalamin, methylfolate) are particularly important for those with MTHFR gene variants. Deficiency is common and affects energy, mood, and cognition.
Mechanisms of Action
Energy Metabolism
Essential cofactors for ATP production
Neurotransmitter Support
Required for making serotonin, dopamine, GABA
Methylation Support
Supports critical cellular methylation reactions
Recommended Dose
1 capsule daily (per label)
Optimal Timing
- Morning with breakfast
Take with food
Best Form
Methylated B-complex (methylcobalamin, methylfolate)
Alternatives: Regular B-complex, Individual B vitamins
Methylated forms are crucial for those with MTHFR variants (40-60% of population). Look for methylcobalamin (B12), methylfolate (B9), and P-5-P (B6).
Duration
Minimum: 4 weeks
Optimal: 8 weeks
Cycling: Not required
Note: Take in morning as B vitamins can be energizing and may affect sleep if taken late. Always take with food to reduce nausea.
More Energy
Reduced fatigue and better energy
Better Mood
Improved mood and mental wellbeing
Bright Yellow Urine
B2 (riboflavin) colors urine bright yellow
Folate essential for pregnancy; use prenatal vitamins
B12 absorption decreases with age; methylcobalamin preferred
B12 supplementation essential
Who Should NOT Take This
- Leber's disease (avoid high-dose B12)
- Allergy to any B vitamin
Drug Interactions
B6 can reduce levodopa effectiveness
Folate may interfere; consult doctor
Folate may affect levels
Possible Side Effects
Tip: Take with food
Tip: Normal; excess B2 being excreted
Tip: Use niacinamide instead of niacin
Warnings
- Bright yellow urine is normal (B2)
- Use methylated forms for best absorption
- High-dose B6 can cause nerve issues - stay under 100mg/day
Kennedy DO • Nutrients (2016)
“B vitamins are essential for all aspects of brain function, and supplementation benefits those with suboptimal status.”
Key Findings:
- Essential for brain function
- Deficiency affects cognition
- Supplementation beneficial in deficient populations
Young LM et al. • Human Psychopharmacology (2019)
“B vitamin supplementation may benefit mood, particularly stress and anxiety.”
Key Findings:
- May reduce perceived stress
- Benefits for mood
- Safe and well-tolerated
Liew SC, Gupta ED • Journal of Nutritional Biochemistry (2015)
“Methylated forms of B vitamins may be more effective for individuals with MTHFR polymorphisms.”
Key Findings:
- MTHFR variants affect B vitamin metabolism
- Methylated forms bypass conversion issues
- May be preferred for large portion of population
AI-discovered studies. Verify citations before citing.
Effects of B-vitamin complex supplementation on cognitive performance and psychological stress in healthy adults: a randomized controlled trial
Zhang L et al. • Nutrients (2024)
This study provides new evidence for B-complex benefits on cognitive performance and stress reduction in healthy adults.
- B-complex supplementation improved working memory scores by 12% compared to placebo
- Salivary cortisol levels decreased by 18% in the supplementation group
- Participants reported 23% reduction in perceived stress levels
B vitamins and mood
Young LM et al. • Human Psychopharmacology (2019)
B vitamin supplementation may benefit mood, particularly stress and anxiety.
- May reduce perceived stress
- Benefits for mood
- Safe and well-tolerated
B vitamins and brain function
DOIKennedy DO • Nutrients (2016)
B vitamins are essential for all aspects of brain function, and supplementation benefits those with suboptimal status.
- Essential for brain function
- Deficiency affects cognition
- Supplementation beneficial in deficient populations