Research shows that older adults are more susceptible to vitamin B12 deficiency. Some evidence suggests that having higher levels of B12 may help slow the aging of the brain. However, confirming this finding requires further research.

Although distinct differences exist between methylcobalamin and cyanocobalamin, both have beneficial effects on health and can prevent B12 deficiencies ( 12). Separately, as of November 2022, the FDA prohibits nicotinamide mononucleotide (NMN) to be sold as a supplement while they investigate its potential usage as a drug. Because this mandate is new, you will likely still see this ingredient on the market until the regulation is fully enforced. The B-complex vitamins we recommend in this article do not contain nicotinamide riboside (NR) or nicotinamide mononucleotide (NMN).Finkelstein, J. L., et al. (2021). Maternal vitamin B12 deficiency and perinatal outcomes in southern India. Petridou, E. T., et al. (2016). Folate and B12 serum levels in association with depression in the aged: A systematic review and meta-analysis. Biologically, both vitamin B6 and P-5-P are components of the amino transferase enzymes and are necessary for the trans-sulphuration of homocysteine. This is a complex description of how vitamin B6 contributes to homocysteine metabolism. Additionally, high doses of B6 can cause nerve damage, light sensitivity, and painful skin lesions ( 35). Almeida, O. P., et al. (2015). Systematic review and meta-analysis of randomized placebo-controlled trials of folate and vitamin B12 for depression.

While certain conditions make it necessary for some people to supplement with B-complex vitamins, research has shown that taking a B vitamin supplement may be helpful even for people who don’t have an increased need for these nutrients. May reduce stress and boost mood You can get that amount reasonably easily from fish, milk, cheese, eggs, meat, and some fortified cereals. B9 (folate). Folate is needed for cell growth, amino acid metabolism, the formation of red and white blood cells, and proper cell division. It can be found in foods like leafy greens, liver, and beans or in supplements in the form of folic acid ( 7). For example, you can get Holland & Barrett Complete B Vitamin B Complex 250 Caplets with vitamins that support normal energy-yielding metabolism, and to help reduce tiredness. Take two caplets a day, ideally with meals. Do not exceed the stated dose.When cyanocobalamin enters your body, it’s converted into either methylcobalamin or adenosylcobalamin, which are the two active forms of vitamin B12 in humans ( 1).

B vitamins may also enhance treatment response when given in combination with antidepressant medication. Niacin: Fact Sheet for Health Professionals. National Institutes of Health Office of Dietary Supplements. B vitamins have a wide range of functions, including enabling the release of energy through metabolism and supporting the nervous system. Low levels of B vitamins can lead to neurological and physical problems. Another vitamin that gets a lot of attention for its role with energy, this nutrient supports your heart health by helping keep the level of homocysteine in your body within a normal range.It also goes without saying that sleeping well is important. And while that is sometimes easier said than done, there are a few things you can do that go towards that, such as going to bed and getting up in the morning at the same time every day. It is also important to relax, away from screens and devices, before you go to bed or go to sleep. Additionally, several animal studies have found that each form could have neuroprotective effects and may be beneficial in treating conditions that affect your nervous system ( 16, 17). SUMMARY Clemesha CG, et al. (2019). ‘Testosterone boosting’ supplements composition and claims are not supported by the academic literature. You definitely don’t want to have a vitamin B12 deficiency, which could lower your energy for one thing!

Hu ML, Chen YK, Chen LC, Sano M. Para-aminobenzoic acid scavenges reactive oxygen species and protects DNA against UV and free radical damage. The Journal of Nutritional Biochemistry. 1995;6(9):504-508.

Rewards For Life

There are no regulations or standards that dictate what nutrients a B-complex supplement must contain and in what amounts. Therefore, different supplements will contain different amounts of each vitamin. Folate, niacin, pantothenic acid, riboflavin, vitamin B6, vitamin B12 contribute to the reduction of tiredness and fatigue and riboflavin support the maintenance of normal vision. However, each have a different molecule attached to the cobalt ion. While methylcobalamin contains a methyl group, cyanocobalamin contains a cyanide molecule. For the first decade or so of my vegetarianism—long before I even thought about becoming a registered dietitian—I had absolutely no idea what I was supposed to be eating or which supplements I should consider. Vitamin Code Raw B-complex supplement provides all eight of the B vitamins in various amounts, from 113% to 5542% your daily needs. We like that the vitamin B12 is in the methylcobalamin form which is highly absorbable.