B Vitamin Complex

B vitamin complex is a group of vitamins that help keep your body healthy and functioning well. But what does vitamin B complex do? Vitamin B converts food into energy, supports the nervous system and maintains healthy skin and hair.

B vitamins are essential for your system. You should try to get enough through a healthy diet or supplementation. The bioavailability and effects of natural versus synthetic B vitamin complex are comparable. This means you can get your B vitamins from food or supplements.1

Read on to learn about B vitamin complex and its benefits. We’ll also explore the latest research on B vitamin complex and the Bulletproof approach to top-quality supplements.

What Is B Vitamin Complex?

The B vitamin complex packs eight different B vitamins into one convenient supplement:

  • Vitamin B1 (thiamine)
  • Vitamin B2 (riboflavin)
  • Vitamin B3 (niacin)
  • Vitamin B5 (pantothenic acid)
  • Vitamin B6 (pyridoxine)
  • Vitamin B7 (biotin)
  • Vitamin B9 (folate)
  • Vitamin B12 (cobalamin)

Foods high in B vitamins include whole grains, meat, fish, eggs and leafy greens. B vitamins are also available as supplements and are an easy way to make sure you are getting enough.

B Vitamin Benefits

Here are some of the ways that B vitamins can positively impact your health:

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Improved Mood

B vitamins, especially B6, are involved in the production of neurotransmitters like serotonin. This means they can positively impact mood. By supporting serotonin production, B6 can help balance mood and ease feelings of stress.2

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Brain Health

B vitamins support brain function. They help with various cognitive tasks, including producing chemicals that aid in thinking and memory.3 B vitamins are also involved in the production of myelin.4 Myelin is a substance that insulates nerve fibers. It facilitates efficient communication between brain cells.

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Increased Energy

B vitamins play a crucial role in breaking down carbohydrates, fats and proteins for fuel.5 Plus, B vitamins support the functioning of the energy-producing structures within our cells.

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Heart Health

B vitamins contribute to better heart health by helping to regulate homocysteine levels in the blood. High homocysteine levels can increase the risk of certain heart conditions.6 B vitamins also support healthy blood vessels and circulation. This supports heart function. Finally, B vitamins play a role in reducing inflammation and oxidative stress.

The Science-Backed Benefits of B Vitamin Complex

Research has found B vitamins improve exercise endurance and reduce exercise fatigue.7 This is based on data from a 28-day study of male and female non-athletes between 20 and 30 years old. They took a placebo or a vitamin B supplement that included vitamin B1, B2, B6 and B12. Those who took the B Vitamin complex were able to run much longer before getting tired. If you want to get more out of your workout, B vitamin complex could be a great addition to your wellness stack.

B vitamins may also help lessen stress in chronically stressed but otherwise healthy individuals.8 Study participants took a supplement that combined magnesium, vitamins B6, B9 and B12, along with rhodiola and green tea. They showed significant reductions in stress levels compared to the placebo group. Plus, the supplementation reduced sensitivity to cold pain. It also improved daytime functioning due to sleepiness. If daily stress is getting you down, B vitamin complex may help you feel better.

Finally, B vitamins may help improve your memory or attention, but only if you already enjoy a high-quality diet.9 A recent study investigated the effects of a formula containing B group vitamins, Bacopa monniera and Ginkgo biloba. The 12-week study looked at cognitive function and mood in middle-aged adults. It showed supplements had significant attention benefits in those who already had optimal diets. This suggests that the cognitive benefits of B vitamins may depend on diet quality. This is just another reason why a healthy diet is so important.

The Bulletproof Approach to B Vitamin Complex

You can get many of the B vitamins through nutrient-dense foods, but sometimes life gets in the way of healthy eating. Taking a B vitamin complex can help you make sure you get enough of these essential vitamins every single day.

It can be overwhelming to know what supplements to take. But, one great thing about B vitamin complex is that you’re getting eight vitamins in one. We are all about supporting your wellness journey in the most efficient, safe and convenient way.

Spotlight on B Vitamin Complex

Natural energy supplements are a great way to help optimize your physical and mental wellbeing. And vitamin B is one of the best supplements for women because it supports various aspects of women’s health. These include energy metabolism, mood regulation and hormonal balance. Plus, B vitamin complex has made our list of top supplements for stress.

Vitamin B12’s benefits for women include support for energy production. It also promotes neurological health and helps in the formation of red blood cells.10 Since vitamin B12 deficiency is common but serious,11 it is important to ensure you’re meeting the recommended daily dose of 2.4 micrograms.12

You can trust Bulletproof vitamin supplements go above and beyond in quality and efficacy.

Our Supplement Testing Standards

We hold ourselves accountable for providing you with the highest-quality products. And we don’t leave anything to guesswork. We partner with objective, third-party labs to ensure our products meet FDA standards. They test for composition, strength and purity.

All our supplements go through an extensive four-step process. First, we look at the ingredients in the supplement to make sure they are present and not diluted. Then, we test for purity and check for harmful contaminants. After that, we test the strength of the active ingredients to make sure they match what’s stated on the label. We do composition testing last to ensure that the supplement meets all label requirements.

It’s important to us that each production lot meets the same level of consistent quality. That’s why we analyze each one for chemical and physical properties. Yes, it takes longer, but we want to guarantee that our products meet the highest standards for efficacy and safety.


What foods are high in vitamin B?

Foods high in B vitamins include grass-fed beef, pasture-raised eggs and wild-caught fish like salmon and sardines. These foods provide essential B vitamins like B12, B6 and niacin. For vitamin B9 and B5, reach for spinach, kale and avocados.

What’s the difference between vitamin B12 vs. B complex?

Vitamin B12, also known as cobalamin, is a single vitamin within the B group. It’s essential for functions like DNA synthesis and nerve health. B complex refers to a group of eight B vitamins, including B12. They contribute to various bodily functions like energy metabolism and red blood cell production. B12 is crucial for specific roles like nerve function and red blood cell formation. B complex offers all essential B vitamins and their various benefits in one supplement.

What is the best time to take vitamin B complex?

When to take vitamin B complex depends on your schedule and lifestyle. Ideally, take vitamin B complex with a meal because it can help enhance absorption of some B vitamins. To maintain steady levels of B vitamins in your body, try to take supplements at the same time every day. Take your vitamin B complex with breakfast to kickstart your day and support your energy levels. We don’t recommend taking vitamin B complex before bed because some B vitamins may cause sleep disturbances.13

How much vitamin B complex should I take daily?

The right daily dosage of B vitamin complex varies on factors like age, sex, dietary habits and lifestyle. For most adults, a standard B vitamin complex supplement with 100% of the recommended daily allowance (RDA) for each B vitamin is enough. A single tablet should contain a balanced combination of B vitamins. This includes B1 (thiamine), B2 (riboflavin), B3 (niacin), B5 (pantothenic acid), B6 (pyridoxine), B7 (biotin), B9 (folate) and B12 (cobalamin). Check with a healthcare professional if you want to target specific health concerns or if you have dietary restrictions. Follow the recommended dosage on the supplement label. High doses can lead to adverse effects.

What is the best vitamin B complex?

There is not necessarily a best vitamin B complex. Choose a reputable brand with clear labeling that uses third-party testing for quality and purity assurance. Make sure the formulation provides all eight B vitamins in bioavailable forms. Note factors like price and form (capsules, tablets, liquid). Finally, consider your dietary preferences and restrictions.

What are the signs of vitamin B12 deficiency?

Signs of B12 deficiency can include fatigue, weakness and dizziness. They can also include neurological symptoms like tingling or numbness in the hands and feet. Finally, B12 deficiency can cause difficulty walking and memory problems.14 Other symptoms may include pale or jaundiced skin, shortness of breath and a swollen or inflamed tongue. If left untreated, B12 deficiency can lead to more severe complications. These include nerve damage and anemia.

Can B vitamin complex supplements cause side effects?

B vitamin complex supplements are generally safe, but high doses may cause side effects. Common side effects can include digestive upset, such as nausea, vomiting or diarrhea. This is especially true with high doses of niacin (B3).15 Additionally, high doses of certain B vitamins, such as B6, can cause neurological symptoms. These include tingling or numbness in the hands and feet. Follow the recommended dosage on the label and talk to your doctor if you experience side effects.