Active vitamin B complex
The B vitamins are eight water-soluble nutrients that work together in energy metabolism.
Around 100% of the reference intake of each B vitamin. B6 below 12 mg a day in total, the EFSA limit (2023), counting all your supplements.
What it is
This profile recommends the active (methylated) forms: B12 as methylcobalamin, folate as 5-MTHF and B6 as P5P, ready to use without relying on the body to activate them, something part of the population does poorly because of genetic variants (MTHFR).
What it is used for
The quiz suggests it when your answers justify it. It usually appears with these goals:
What the evidence says
Consistent trials and reviews in people, or health claims authorised in the EU.
Authorised EU claim Vitamins B2, B3, B5, B6, B12 and folate contribute to the reduction of tiredness and fatigue. It helps most when the diet is low in them.
| Year | What was studied | What was found | Source |
|---|---|---|---|
| 2023 | Energy and fatigue | 28-day crossover RCT with 32 young adults: it increased running time to exhaustion and lowered blood lactate and ammonia during exercise, two markers of physical fatigue. (Co-funded by a pharmaceutical company.) | Lee et al.International Journal of Medical Sciences |
| 2024 | Why active forms | RCT with 5-MTHF + P5P + methylcobalamin in people with MTHFR variants: it reduced homocysteine by about 30%. (Funded by the manufacturer.) | Pokushalov et al.Nutrients |
| 2019 | The honest caveat | Compared natural and synthetic B vitamins: comparable bioavailability, with no clear differences. | Lindschinger et al.Oxidative Medicine and Cellular Longevity |
What to look for on the label
- Folate as methylfolate (5-MTHF) and B6 at a moderate dose.
- If you are trying to conceive, choose one that provides 400 µg of folate: 100% of the reference intake (200 µg) does not replace the recommended 400 µg of folic acid.
Precautions
- B6 at high doses taken for months can damage the nerves: do not add it to other products containing B6.
- If you take levodopa or methotrexate, ask first.
Where to find it
Products whose label meets what this profile asks for: form, dose per serving and nothing that contradicts it. Three at most: quality of the active comes first and, among the best, we look for one option in each price range. We choose by composition, not by who pays. The shops are European or ship to Europe.
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iHerbShips from the US, VAT included€€€High endMegaFood
Balanced B Complex
Folate as 5-MTHF (400 µg DFE), B6 10 mg and B12 as methylcobalamin
For the reference dose1 tabletView at iHerb (opens in a new tab)With caveats. Active folate (5-MTHF) and B6 at 10 mg, with B1, B5 and B12 at higher doses.
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ThorneShips from the US: check delivery and customs€€Mid rangeThorne
Basic B Complex
Folate as 5-MTHF (400 µg), B6 as P-5-P (10 mg) and B12 as methylcobalamin
For the reference dose1 capsuleView at Thorne (opens in a new tab)With caveats. Active forms (5-MTHF, P-5-P and methylcobalamin), with B1, B3 and B5 at high doses.
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HSNShips from Spain€BudgetVitaminalia
Vitamin B Complex
Each B vitamin at around 100–300% of the reference intake
For the reference dose1 tabletView at HSN (opens in a new tab)With caveats. Moderate doses; the folate is folic acid, 200 µg.
We link to the shop; we do not sell anything. Today we earn no commission on any link. If we ever do, the link will say so and the selection will not change: the label decides. Labels checked on 2 November 2026; check the one on the pack before you buy. All these shops deliver to the EU; some of their pages open in Spanish. How we are funded.
Nearby in the library
Is it for you?
The quiz decides from your answers, not from a profile.
Profile reviewed on 3 November 2026. Sources: EFSA, Regulation (EU) 432/2012 and published studies. Image: Chemical apparatus. Engraving by J. Pass, 1801. Wellcome Collection, public domain.
General information based on published scientific evidence and EU law. Food supplements should not be used as a substitute for a varied, balanced diet and a healthy lifestyle, and are not intended to diagnose, treat or prevent any disease.
Do not exceed the daily dose stated on each product. If you take medication, have a medical condition or have any doubts, ask your doctor or pharmacist.