Unlocking the Maze of B Complexes: A Handy List for Safe Dosages and Bioactive Vitamins

[Esperanto]

It can be quite challenging to find reliable B-complex supplements that are safe in terms of dosage. Additionally, it is advisable to opt for bioactive vitamins for added safety. To help each other out, I have started compiling a list categorized into low, medium, and high dosages of B6 and B9, which are the most risky. I have also indicated whether they are bioactive. Please note that this is a rough categorization and does not reflect the quality, reviews, vegan status, or fillers of the products. You can find more information about these and other B vitamins and minerals through the provided link. Having such a list will save us a lot of time and effort in finding the right product that is also available in your country. I would appreciate your help in expanding or modifying the list. If you have had positive or negative experiences with any product, please share it here, preferably with the corresponding link.

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B - C O M P L E X E S

Contains B1, B2, B3, B5, B7, B8, B9 & B12

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LOW dose (B6 < 4 mg, RDA 300 % & B9 < 0,4 mg)

Natural Food Based:

D: 🇩🇪🇳🇱🇬🇧🇫🇷: GSE vitamin B complex; 🍀BIO🌱low dose (2); 1 capsule: B6 1,1mg (78,5%), B9 0,035mg (17,5%), B12 0,000375mg (15%); 0,44 $ / capsule

gse.bio/vitamin-b-complex-b...

UK:🇬🇧 Earthier Organic B-Complex; 🍀BIO🌱 low dose (2); 1 capsule: B6 1,2mg (85%), B9 0,048mg (24%), B12 0,001,2mg (48%); made with carob and 6 plants ; 0,57 £ / capsule

earthier.com/product/organi...

IN: 🇬🇧. Himalayan Organics Plant Based B-Complex; 🍀BIO🌱low dose (100%), B6 2,4mg, B9 0,300mg, B12 0,0022mg; made of about 10 plants; 12,5 Rs (~0,15$) / capsule

thehimalayanorganics.in/pro...

D: 🇩🇪🇬🇧🇨🇿🇳🇱🇵🇱🇹🇷🇩🇰🇫🇷: Pure Nature B Komplex from Buckwheat Seed ; 🍀BIO🌱low dose around 120%, B6 1,5mg (108%), B9 0,344 (172%), B12 0,0036mg (145%); 0,27 € / capsule

amazon.de/-/en/Buckwheat-Vi...

D: 🇩🇪🇮🇹🇬🇧🇫🇷: InnoNature Buckwheat Seed Natural B Complex; 🍀BIO🌱low dose 120%, B6 1,68mg, B9 0,240mg, B12 0,003mg; 0,50 € / capsule

innonature.shop/products/na...

UK:🇬🇧 Cytoplan Multi B extra; 🍀🌱 low dose (around 100 %), B6 2mg (P5P), B9 0,2mg (as food folat), B12 0,001mg ( 40%, MeCbl, AdCbl, OHCbl); + vitamin C, Magnesium, PABA, Choline, Inositol; bioactiv; 0,38 £ / capsule

cytoplan.co.uk/shop-by-prod...

USA 🇬🇧 NaturesPlus Source of Life Garden Organic B; 🍀🌱medium dose (2); 1 capsule: B6 2,5mg, B9 0,200mg, B12 0,050mg 🧪(2.084%); 0,44 $ / capsule

naturesplus.com/products/so...

D: 🇩🇪🇬🇧 🇫🇷 Ogaenics B-Happy Organic Vitamin B Complex; 🍀BIO🌱low dose(2); 1 capsule: B6 2,5mg (178%), B9 0,302mg (151%), B12 0,0043mg (174%); made of 12 plants; 0,42 € / capsule; shipping EU

ogaenics.com/en/shop/b-happ...

NL: 🇳🇱🇬🇧 Royal Green Vitamin B Complex; 🍀BIO🌱low dose; B6 3,3mg (236%), B9 0,105 (53%), B12 free; made of 4 plants; + natural silicon, selicium, 5 herbes, reis hi; 0,58 € / capsule

royal-green.eu/en/products/...

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LOW dose (B6 < 4 mg, RDA 300 % & B9 < 0,4 mg)

Bioactiv:

F: 🇫🇷 Dynveo Multi B, Complexe vitamine B, 🧪🌱low dose (100 %), B6 1,4mg (P5P), B9 0,2mg (Quatrefolic, 5-MTHF), B12 0,0025mg + PABA, Inositol; bioactiv; 0,30 € / capsule

dynveo.fr/complexe-vitamine...

F: 🇫🇷🇪🇦 YSONUT Inovance Vita B Complex, 🧪low dose (100 %), B6 1,4mg (P5P), B9 0,2mg (Quatrefolic, 5-MTHF), vitamine B12 0,005mg (200%, MecobalActive); + Inactivated brewer's yeast, NADH; 0,50 € / capsule

parasanteonline.fr/compleme...

NL: 🇳🇱. Etos premium vitamine B-complex, 🧪low dose, B6 3,4 (P5P), B9 0,400mg (Quatrefolic, 5-MTHF), B12 0,500mg (20.000 %); + PABA, Choline, Inositol; bioactiv; 0,16 € / capsule

etos.nl/producten/etos-prem...

Bioactiv without B6

USA: 🇬🇧 Desert Harvest B-Complex without B6; 🧪low-medium dose (serving 1 capsule); B-complex without B6, B9 0,050mg (L-5-MTHF 13%), B12 0,050 ( Methylcobalamin 833%) + choline Bitartrate, Inositol, Aloe Vera; bioactiv; 0,33 $ / capsule > shipping abroad

desertharvest.com/shop/b-co...

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LOW dose (B6 < 4 mg, RDA 300 % & B9 < 0,4 mg)

NOT bioactiv

UK: 🇬🇧 Health4All vitamine B-complex; 🧪🌱low dose (100%), B6 1,4mg (pyridoxine HCI), B9 0,200mg (folic acid), B12 0,0025mg (Methylcobalamin) ; NOT bioactiv; 0,05 £ / capsule

health4all.co.uk/product/b-...

UK: 🇬🇧 FutureYou vitamine B-complex +; 🧪🌱low dose (100%), B6 1,4mg, B9 0,200mg, B12 0,0025mg; NOT bioactiv; 0,39£ / capsule

futureyouhealth.com/vitamin...

D: 🇩🇪🇳🇱🇪🇸🇮🇹🇫🇷🇬🇧🇨🇿🇵🇱🇸🇪🇹🇷; Vitamin B Komplex - 8 B-Vitamine; 🧪🌱low dose (100%), B6 1,4mg, B9 0,2mg, B12 0,0025mg; NOT bioactiv; 0,05 € / capsule > shipping abroad

vitaminversand24.com/B_Komp...

F: 🇫🇷. Vit'All+ Integral B Complexe De Vitamine B; 🧪low dose; B6 2mg (pyridoxine HCI), B9 0,2mg (Quatrefolic® - glucosamine (6S)-5-méthyltétrahydrofolate), B12 0,003mg (Méthylcobalamine); Largely NOT bioactiv; 0,16 / capsule > high B8 (biotine, 900%),

easypara.fr/integral-b-comp...

USA: 🇬🇧 Bronson Vitamin B Complex with Vitamin C Capsule - 1152-250; 🧪low dose; B6 2mg (pyridoxine HCI), B9 0,400mg, B12 0,015 (625%); NOT bioactiv; + vitamin C; 0,06 $ / capsule > high B1 (4167%), B2 (1538%);

ebay.com/p/8050829450

D: 🇬🇧 Vispura Vitamin B-Complex vegan high potency; 🧪🌱low dose; B6 2,2mg (pyridoxine), B9 0,23, B12 0,0025mg; NOT bioactiv; 0,07 $ / capsule

amazon.com/B-Complex-Vitami...

IN: 🇬🇧. Health Veda Organics Plant Based Vitamin B-Complex; 🍀?🧪🌱low dose (100%), B6 2,4mg, B9 0,3mg, B12 0,0025mg; NOT bioactiv; 0,06 $ / capsul

healthvedaorganics.com/prod...

IN: 🇬🇧. Himalayan Organics Vitamin B-Complex; 🧪🌱low dose (100%), B6 2,4mg, B9 0,3mg, B12 0,0022mg; + choline; 8,75 Rs (~0,11 $) / capsule

amazon.in/Himalayan-Organic...

USA: 🇬🇧. Ez melts B-Complex; 🧪🌱low dose (150%); B6 2,55 (pyridoxine HCI), B9 0,353mg, B12 0,350mg (15.000% Methylcobalamin); NOT bioactiv; 0,33 $ / capsule

ezmelts.com/products/b-complex

IT: 🇮🇹 Jamieson, Complesso B; 🧪low dose; B6 3,0mg, B9 0,200 mg, B12 0,0015mg (40%); NOT bioactiv; 0,27 € / capsule

vitamincenter.it/en/b-compl...

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MEDIUM dose (B6 < 12,5 mg & B9 < 1 mg) [under EFSA Safety standard]

Natural Food Based:

NL: 🇩🇪🇳🇱🇮🇹🇫🇷🇬🇧 Glucosamine.com Natural Vitamin B Complex; 🍀 🌱medium low dose, B6 5,5mg, B9 0,175mg, B12 free; 0,18 € / capsule

glucosamine.com/en/natural-...

D: 🇩🇪🇬🇧 🇫🇷Sunday Natural B Vitamin B Complex plant based; 🍀🌱medium dose, B6 8,0mg (P5P?), B9 0,320mg, B12 0,030mg 🧪(1200%); bioactive (?); 0,32 € / capsule

sunday.de/en/bioactive-b-co...

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MEDIUM dose (B6 < 12,5 mg & B9 < 1 mg) [under EFSA Safety standard]

Bioactiv:

D: 🇩🇪🇪🇸🇮🇹🇫🇷🇬🇧 Natural Elements Vitamin B Komplex, 🧪🌱medium low dose, B6 5mg (P5P), B9 0,2mg (Quatrefolic, 5-MTHF), B12 0,100mg (high 4000%) ; bioactiv; 0,11 € / capsule

amazon.de/dp/B07P6QG5P9/

UK: 🇬🇧. Igennus super vitamine B-complex; 🧪🌱medium dose (2); by 1 capsule: B6 5mg (P5P), B9 0,2mg (CLM), B12 0,450mg (18.000 %, methylcobalamin); + vitamin C; bioactiv; 0,05 € / capsule > EU doses differ from the USA

igennus.com/collections/vit...

USA: 🇬🇧 NATURELO B Complex Supplement with CoQ10; 🧪🌱medium dose, B6 5mg (P5P), B9 0,4mg (calcium L, 5-MTHF), B12 0,24mg ( Methylcobalamin 1000%); + PABA, inositol, CoQ10, fruit & vegatable extracts; bioactiv; 0,23 $ / capsule > shipping abroad

naturelo.com/products/b-com...

USA:🇬🇧 Sapling Vegan Vitamin B Complex; 🧪🌱medium low dose, B6 5mg (P5P), B9 0,4mg (calcium L, 5-MTHF), B12 0,100 ( Methylcobalamin 4.167%); + inositol, black pepper, fruit extract; bioactiv; 0,42 € / capsule

amazon.com/sapling-B-Comple...

UK: 🇬🇧. Metabolics vitamine B-complex, 🧪🌱medium low dose, B6 5,6mg (P5P), B9 0,218mg (CLM), B12 0,270mg (10,800 %); + Magnesium, Choline, Inositol; bioactiv; 0,24 £ / capsule > shipping abroad

metabolics.com/b-complex-po...

NL: 🇳🇱 Vitakruid B-Complex Actief; 🧪🌱medium dose, B6 7mg (P5P), B9 0,3mg (Quatrefolic, 5-MTHF), B12 0,300mg ( Desoxyadenosylcobalamin 4000%, Methylcobalamin 8000%) ; + Myo-inositol, betain, cholin; bioactiv; 0,37 € / capsule > Sending abroad possible

vitakruid.nl/products/b-com...

D: 🇩🇪 Naturtreu Nervenstark Vitamin B Komplex, 🧪🌱medium dose, B6 9mg (P5P), B9 0,4mg (5-MTHF), B12 0,010mg (Methylcobalamin, Hydroxocobalamin, 5'-Desoxyadenosylcobalamin); + Myo-inositol, betain, cholin; bioactiv; 0,21 € / capsule

naturtreu.de/collections/ge...

USA: 🇬🇧 Igennus super vitamine B-complex; 🧪🌱medium dose (2); by 1 capsule: B6 10mg (P5P), B9 0,334mg (CLM), B12 0,900mg (36.000%, methylcobalamin); + vitamin C; bioactiv; 0,14 $ / capsule > USA doses differ from the EU

walmart.com/ip/Igennus-Supe...

USA:🇬🇧 Thorne Basic vitamine B-complex; 🧪medium dose, B6 10mg (P5P), B9 0,2mg (5-MTHF), B12 0,400mg ( Methylcobalamin 16.667%); bioactive; 0,42 $ / capsule

thorne.com/products/dp/basi...

NL: 🇳🇱 Vital Nutrition vitamine B-complex actief, 🧪🌱low dose, B6 1,8mg (P5P), B9 0,5mg (5-MTHF), B12 0,200 mg ( Methylcobalamin 8000%) ; + magnesium, biotin, PABA, Choline, Inositol; bioactiv; 0,50 € / capsule

vitalnutrition.nl/products/...

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MEDIUM dose (B6 < 12,5 mg & B9 < 1 mg) [under EFSA Safety standard]

NOT bioactiv: (Doubtful)

CA: 🇬🇧. Hardy Essential Nutrients; 🧪medium dose by 1 capsule; B6 5mg (?mg pyridoxine HCI + ?mg P5P), B9 0,12mg (calcium folinate & 5-MTHF), B12 0,300mg (12.500%, MeCbl, AdCbl, OHCbl); + Multivitamin; partly NON bioactive; 0,37 $ / capsule > Unsafe at recommended dosage of 4 - 12 capsules per day!

hardynutritionals.com/produ...

USA: 🇬🇧. Nature's Bounty Super B Complex with Vitamin C & Folic Acid; 🧪medium dose, B6 5mg (pyridoxine HCI), B9 0,4mg, B12 0,100mg (4167% cyanocobalamin); +vitamin C; Not bioactive; 0,13 $ / capsule

amazon.com/Natures-Bounty-B...

D: 🇩🇪🇮🇹🇫🇷🇬🇧🇬🇷🇨🇳. Kraüterhaus Sanct Bernard, Vitamin B Complex Capsules; 🧪medium dose (around 350%), B6 5,4mg (pyridoxine HCI), B9 0,45mg, B12 0,009mg ; Not bioactive; 0,05 € / capsule > shipping abroad

sanct-bernhard.com/en-GB/pr...

D/UK: 🇩🇪🇪🇸 🇮🇹🇫🇷🇬🇧🇸🇪. WeightWorld vitamine B-complex; 🧪medium dose, B6 10mg pyridoxine , B9 0,2mg, B12 0,050mg (2.000%); +vitamin C; Not bioactive; 0,05 € / capsule

weightworld.uk/vitamin-b-co...

DK: 🇩🇰🇪🇪🇳🇱🇸🇪🇬🇧🇪🇺 🇩🇪 🇨🇿🇫🇷🇨🇳 Pharma Nord Bio B-Complex; 🧪NOT BIO, medium dose: B6 10mg (714 % pyridoxine HCI), B9 0,4mg (200%), B12 0,005 (200%); +vitamin C; Not bioactive; 0,18 € / capsule

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HIGH dose (> B6 12.5 mg & B9 1 mg [Above the EFSA, EU safety standard])

Natural Food Based

USA: 🇬🇧 Pure Synergy Super B complex; 🍀🌱BIO high dose, B6 25mg (1.470%), B9 0,240mg (100%), B12 0,200mg (8.330%); +, cholin, pantothenic acid; made with 9 plants; 0,50 $ / capsule

thesynergycompany.com/produ...

Bioactiv

D: 🇩🇪🇬🇧 🇫🇷Sunday Bioactiv B complex Sensitiv with Cofactors; 🧪🌱high dose, B6 20mg (P5P), B9 0,0mg, B12 0,300mg (adenosylcobalamin, 12.000%); bioactive; free of B9; + Myo-inositol, cholin, taurin, glycine, glutamin; 0,19 € / capsule

sunday.de/en/bioactive-b-co...

USA: 🇬🇧 SeekingHealth B complex plus; 🧪high dose, B6 20mg (P5P), B9 0,4mg, B12 0,050mg (2.087%, MeCbl, AdCbl, OHCbl); bioactive; + choline; 0,30 $ / capsule

pureformulas.com/product/b-...

USA: 🇬🇧 SeekingHealth B Minus; 🧪high dose, B6 20mg (P5P), B9 0,0mg; bioactive; free of B9 & B12; 0,30 $ / capsule

seekinghealth.com/products/...

UK: 🇬🇧 BioCare Methyl B Complex 60's; 🧪high dose, B6 25mg (P5P), B9 0,25mg (methylfolate, B12 0,250mg ( 10.000% Desoxyadenosylcobalamin & Methylcobalamin); bioactive; + inositol, cholin, PABA; 0,31 £ / capsule

approvedvitamins.com/produc...

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TOO HIGH dose (> B6 12.5 mg & B9 1 mg [Above the EFSA, EU safety standard])

NOT Bioactiv: (Unsafe)

NZ: 🇬🇧. BePure B-Vit Energy Restore; 🧪high dose, B6 30mg (15mg pyridoxine HCI + 15mg P5P), B9 0,3mg (5-MTHF), B12 0,050mg (2.087%, MeCbl, AdCbl, OHCbl); partly NOT bioactive; 0,65 $ / capsule

bepure.co.nz/products/b-vit...

USA: 🇬🇧. Thorne vitamine B-complex #12; 🧪high dose, B6 23,4mg (20 mg pyridoxine HCI + 3,4 mg P5P), B9 0,4mg (5-MTHF), B12 0,600 ( Methylcobalamin 25.000%); partly bioactive; 0,37 $ / capsule

thorne.com/products/dp/b-co...

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M U L T I V I T A M I N E S

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LOW dose (B6 & B9 < RDA 250 %)

Natural Food Based:

NL: 🇩🇪🇳🇱🇮🇹🇫🇷🇬🇧 Glucosamine.com Natural Multi🍀🌱medium dose; 1 capsule: B-complex with B6 1,65mg (118%), B9 /B11 0,052mg (26%), B12 0,0125mg 🧪(50%); + vitamins A, B-complex, C, D3, E, K2, 8 minerais, iron & chromium free; 0,31 € / capsule

powersupplements.eu/en/natu...

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LOW dose (B6 & B9 < RDA 250 %)

Bioactiv

NL/B: 🇳🇱 Vitakruid Multi basis; 🧪low dose, -B-complex with B6 0,7mg (P5P), B9 0,2mg (Quatrefolic, 5-MTHF), B12 0,07mg (adenosylcobalamine); + Myo-inositol, betain, choline, vitamins A, C, D, E, K, 3 minerals; bioactiv; 0,33 € / capsule > sending abroad possible

vitakruid.nl/products/multi...

F: 🇫🇷. Dynveo Multivitamines Multi 27, Complexe vitamine B, 🧪low dose (100 %), B-complex with B6 1,4mg (P5P), B9 0,2mg (Quatrefolic, 5-MTHF), B12 0,005mg (MeCbl, AdCbl, OHCbl);+ PABA, Inositol, vitamins C, D, E, K, 3 minerals, vegetable omega-3 and berries rich in antioxidant molecules and cofactors; bioactiv; 0,45 € / capsule

dynveo.fr/multivitamines.html

USA: 🇬🇧 NATURELO Whole Food Multivitamin for Men, Plant-Based and Vegan Friendly; 🧪🌱low dose (serving 4 capsules); B-complex with B6 4mg (P5P), B9 0,4mg (L-5-MTHF), B12 0,006mg ( Methylcobalamin 250%) + vitamin A, C, D3, E, K2; 10 x minerals , inosotol, Boron, CoQ10; 10 x fruit & vegetable extracts; 15 x plants roots and leaves; bioactiv; 1,50 $ / serving > shipping abroad

naturelo.com/collections/mu...

Bioactiv without B6

USA: 🇬🇧 Desert Harvest Low Acid Multivitamin; 🧪low dose (serving 1 capsule); B-complex without B6, B9 0,4mg (L-5-MTHF), B12 0,025mg ( Methylcobalamin 417%) + vitamin A, C, D3, E, K, 13 x minerals, aloe vera; bioactiv; 0,39 $ / capsule > shipping abroad

desertharvest.com/shop/mult...

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MEDIUM dose (B6 < 12,5 mg & B9 < 1 mg) [under EFSA Safety standard]

Bioactiv: (Safe)

UK: 🇬🇧 The Pretty Smart Food Co, advanced Multivitamin; 🧪medium-low doses; B-complex with B6 5,0mg (P5P), B9 0,2mg (CLM), B12 0,020mg (800%, Methylcobalamin); 38 vitamins A, C, D, E, K2, Minerals, Vegetable & Herbal Ingredients; bioactiv; 0,18 £ / capsule > sending abroad possible

amazon.co.uk/The-Pretty-Sma...

USA: 🇬🇧. Energy Essentials & Superfoods Multivitamine; 🧪medium doses;B-complex with B6 5,0mg (P5P), B9 0,600mg (100% 5-MTHF, 50% CLM), B12 0,200mg (4.167% Methylcobalamin, 4.167% Adenosylcobalamin); 45 vitamins A, C, D, E, K2, Minerals, Botanicals and Antioxidants Ingredients; bioactiv; 2,50 $ / capsule > sending abroad possible

store.theenergyblueprint.co...

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🍀 = Natural Food Based

BIO = Organic

🧪 = Synthetic

🌱 = Vegan

Please note: This list of B-complex supplements is intended as a general guideline for finding safe products for your use, but it is important to consult the product information yourself before using it. I also want to emphasize that I am not responsible for the content (dosage and quality) of the capsules, as they often deviate from the stated specifications due to a lack of control.

In addition, it is advisable to seek advice from a healthcare professional to determine the correct dosage for your specific needs.

It is also important to know that the same B-complex products can sometimes have significant price differences and fluctuations. It is wise to check prices and compare products before making a decision.

Lastly, please be aware that the dosage of a product with the same name can vary between different countries, and there can also be significant variations in the use of bioactive vitamins.

DAILY REQUIREMENTS

The official daily requirement (NRV) for each B vitamin can be found below:

1.1mg vitamin B1

1.4mg vitamin B2

16mg vitamin B3

6mg vitamin B5

1.4mg vitamin B6

50µg biotin B7

200µg folate B9

2.5µg vitamin B12

[garygjs]

Great idea.

Re Igennus Super B:

The 1 tablet dose of B6 ( pfp) is most likely 5mg

The 1 tablet dose of B9 (L-methylfolate) is most likely 200mcg

I very much suspect there is a problem with the Supplement Facts image on their website. Note the discrepancies with the Nutritional Information image to its left.

I have a bottle in front of me: The Nutritional Information provided in English, Spanish, Italian, German and French all have B6 at 5mg and B9 at 200mcg.

I have been giving this - 1 tablet per day - to my mum for many years without incident or concern. My assumption is that it is doing some good.

[Esperanto in reply to garygjs]

Thank you for the update, this is exactly what I intended. Indeed, the labeling of Igennus is lacking. I have made the necessary adjustments to the data, but they can still be categorized as medium/bioactive.

[Doohat in reply to garygjs]

The USA label is slightly different. It shows 10 mg of B6 and 334 mcg of B9 per tablet. The amounts you're seeing are for the bottles sold in the UK and EU.

[Windermere1 in reply to Doohat]

I think 10mg b6 is too high. 5mg or below is adviseable

[garygjs in reply to Doohat]

Thanks, Doohat. That clears that up rather handily.

One wonders what the rationale is for doubling the B6 dose for US folk.

[Esperanto in reply to Doohat]

This can also be found with other brands, where safer dosages are usually applied in Europe. It shows that for some companies, market forces play a bigger role than delivering a responsible and reliable product.

A good example is Life Extension: B6 20 mg in Europe and 100 mg in the rest of the world!!!

[park_bear]

After all this time and discussion surely you must know that recommending something with 20 mg of pyridoxine is definitely not okay. Here is a B complex with 20 mg of P5P: seekinghealth.com/products/...

It does not have any folate because that is carcinogenic and there's enough in the western diet. See my writing here for research on that matter: tinyurl.com/ycdrz5lj B12 must be supplemented separately.

For someone taking a high-dose of levodopa medication, say 1000 milligrams daily, which would include 200 mg of carbidopa, I am extremely skeptical that 2 mg of B6 would be sufficient to prevent depletion. Such dosages are not uncommon for people on this site.

[LAJ12345 in reply to park_bear]

Also we use Hardys DEN Which has other essential nutrients

hardynutritionals.com/produ...

it also has lithium orotate in the Great Lake minerals.

Hardys DEN with added vitamers

[Esperanto in reply to LAJ12345]

Thank you for your contribution! We have previously discussed the B6 dosage of Hardy multivitamin. There is missing information about the % of the (toxic) pyridoxine, but when using 1 pill per day, you can reasonably use the product safely. However, at the recommended dosage of 4 capsules per day, I would consider this multivitamin unsafe. At the therapeutic dosage of 12 capsules per day, it would be dangerous, both for B6 and B9!

[LAJ12345 in reply to Esperanto]

They have clinical trials stretching back nearly 20 years now at that dose. Hubby has taken it 5 years and it is the only supplement that had a noticeable positive affect. My 20 year old has had a terrible few years with poor concentration and low energy. Last year he took the Hardys and rhodiola rosea and managed to pass a full year of uni with A grades after flunking out the last 2 years of school.

They really worked for him too.

The number of people that reacts badly to pyridoxine hcl is low . I think rather more people have bad reactions to the pharmaceuticals to be honest.

This is the correspondence I have had with Hardys.

“Update

In recent years, multiple studies have provided evidence for the theory that it is only one inactive vitamer of B6 (pyridoxine) which causes toxicity symptoms, not the active coenzyme form of the vitamer (pyridoxal-5-phosphate).

Pyridoxine is a natural form of vitamin B6 which is widely prevalent in foods – especially plant-origin foods – so pyridoxine is not inherently bad or unnatural. Pyridoxine forms a significant portion of dietary vitamin B6 along with the other B6 vitamers: pyridoxal-5-phosphate (P5P) and pyridoxamine. However, pyridoxine must be converted to P5P before the body can use it, so it appears that B6 toxicity may result from doses high enough to overwhelm the individual’s ability to convert pyridoxine to the active form (P5P) and this varies greatly from individual to individual.

There is some evidence that pyridoxine can perhaps competitively inhibit the active vitamer at coenzyme binding sites and elsewhere, thus blocking the action of the active vitamer (P5P) and mimicking B6 deficiency (which is symptomatically similar to toxicity). The original paper that established the theory that it was only the pyridoxine vitamer which caused toxicity was published in 2017, and there was only in-vitro evidence at the time (see The Vitamin B6 paradox [1] ). But there is more recent in-vivo evidence [2] that is now beginning to support this theory.

We are considering increasing the P5P still more and further decreasing the pyridoxine in our Daily Essential Nutrients with Added Vitamers formula to better accommodate those who may have very low-dose sensitivity to pyridoxine.

It should be remembered that a majority of individuals will be able to metabolize less than 100 mg/day of pyridoxine without issue. Thus, avoidance of supplemental pyridoxine is by no means necessary for everyone.

[1] sciencedirect.com/science/a...

[2] sciencedirect.com/science/a...

People who have a disorder in the b6 processing need to avoid pyridoxine.

This paper is very interesting:

onlinelibrary.wiley.com/doi...

[park_bear in reply to LAJ12345]

B6 is a cofactor in over 100 enzymatic reactions. When it participates in these reactions it is converted to pyridoxine, the inactive form. The body recycles it back to P5P in a process that requires vitamin B2, riboflavin. People with Parkinson's are commonly deficient in riboflavin, so supplementing riboflavin is in order. details here: healthunlocked.com/cure-par...

[LAJ12345 in reply to park_bear]

Yes hubby takes extra b2 on top of what's in the Hardy's just in case

[LAJ12345 in reply to park_bear]

those seeking health ones look interesting.

Bah humbug. Out of stock from iherb nz

ah, others do have it.

[Esperanto in reply to park_bear]

PB of course I agree with you, 20 mg of pyridoxine is just too much. Especially outside Europe, much higher amounts of pyridoxine of up to 50 to 150 mg are used by default!! That's one of the reasons I made this overview. Actually, I didn't want to give a value judgement to the classification, but just to be sure I did. In addition, I bolded the questionable values. I will also place your B- complex later.

[davissw in reply to park_bear]

I checked all the B complexes on Amazon and only one had 10mg. All of the rest were higher.

[Nonapplicable in reply to park_bear]

Sorry to butt in, there's something which surprised me...Folate carcinogenic? I read twice,but maybe I am still missing the context. Thank you

[park_bear in reply to Nonapplicable]

See my writing here for research on that matter: tinyurl.com/ycdrz5lj

[LAJ12345]

I haven’t tried this one from NZ but the brand is well known

bepure.co.nz/products/b-vit...

There is unfortunately pyrodoxine-hcl in it. It also has other related support compounds like betaine( TMG) theanine, selenium and iodine

BePure from NZ

[Esperanto in reply to LAJ12345]

I have classified this product as unsafe due to the relatively high proportion of pyridoxin of 15 mg...

[Gallowglass]

thank you!

[rebtar]

There is another Seeking Health product: B Complex Plus.

pureformulas.com/product/b-...

Differences with product Bear mentions:

Higher Niacin (95 mg inositol hexanicotinate and nicotine acid vs 50mg)

50 mcg b12 as methylcobalamin and adenosylcobalamin

50mg choline bitartrate

Everything else is the same. Which is preferable and why?

I take additional b12 Seeking Health active b12 5000 dissolving tablet.

pureformulas.com/product/ac...

Hair test indicated low b12. Told as we age. Digestive system absorbs less b12. I put the tiny tablet between cheek and gums, forget about it., it slowly dissolves.

I take additional b6 P5P 20mg.

I didn't know that excess 5-MTHF could be problematic. I have a single genetic polymorphism and 8 years ago my functional med doc prescribed 1mg 5-MTHF for that reason. I've been taking since then. I'd appreciate any thoughts on this.

[LAJ12345 in reply to rebtar]

Some people don’t handle the methyl’s very well and do better with unmethylated b12 and folate.

[Esperanto in reply to rebtar]

Although some 🐻may have a different idea, I do not recommend the stacking of 20 mg of B6 + 30 mg, even if it’s P5P here. As I have mentioned before, if taking more than 5 mg, it is advisable to regularly test your B6 levels. It is best to keep your B9 folate intake as low as possible, preferably below 400 micrograms. You have been taking 1000 micrograms for medical reasons for the past 8 years, and based on current insights, see the link of park_bear, it is rather high. It may be a good idea to discuss this with your doctor. The extra supplementation of B12 is 100 times higher than that in the B-complex, so it won't make much of a difference. In your case, I lean towards choosing the minus version, but I would suggest not to use the extra P5P (or alternating with the B-complex) and discussing your B9 intake with your doctor.

[rebtar in reply to Esperanto]

Thanks

[zozo444 in reply to Esperanto]

Hi, What is the benefit of taking B12 separately? Thank you!

[Esperanto in reply to zozo444]

Even with low-dosed "good" bioactive B-complexes, B12 dosages can reach up to 40,000 times the daily required amount. B-complex Minus, which excludes B9 and /or B12, is an excellent option for individuals who need flexibility in dosing B vitamins and prefer to add folic acid and B12 in the most suitable forms. This consideration is important due to potential interactions between B9 and B12, which can mask a B12 deficiency. Additionally, as Park_Bear pointed out previous, there are risks associated with excessive intake of B9 folate and B12. Treatment with folic acid combined with vitamin B12 has been linked to increased cancer outcomes and all-cause mortality. These concerns were first noted in the 1990s when folic acid was introduced as a food fortification. Also a more recent Dutch study conducted by UMCG reveals an association in the general population between higher vitamin B12 levels and premature mortality. However, the nature of this relationship remains unclear.

It is important to note that individuals with a medical indication for vitamin B12 supplementation were explicitly excluded from this study and should continue their supplementation as prescribed. The warnings issued by researchers regarding high doses of vitamin B12 are specifically aimed at those taking supplements without a demonstrated physical deficiency.

Conflicting views exist regarding the (un)desired minimum and maximum dosages of nearly all B vitamins and others. I would recommend adhering to the guidelines for daily intake mentioned above, unless testing indicates a deficiency or overdose. This stance may conflict with certain high-dose therapies… Your personal responsibility. As Sartre aptly stated, "We are our choices."

[zozo444 in reply to Esperanto]

Thank you for this clear & useful information!! This is a confusing topic but it is so important that those of us w B vitamin deficiencies knuckle down and figure it out. 😀

[mrssnappy]

What do you think about Vispura B complex? vispura.com/products/

[Esperanto in reply to mrssnappy]

Although it is preferable to take a B-complex with bioactive vitamins, which is not the case here, the low dosage of B6 should not cause any harm. I have included Vispura in the list. Thank you!

[Missy0202]

Thanks for all your info and effort Esperanto I find it all very confusing. I take what's considered a low dose of Sinemet and a tea cup of supplements. I take a separate B12 but recently added pureencapsulationspro.com/h... back to my stack. I was taking this product while taking 500mg of B1 Thiamine but when I checked my B6 it was too high (says my Dr) so I stopped both the B1 and Homocysteine factors. I am hoping this time around (taking it away from my L/C it won't show higher than normal values

[Esperanto in reply to Missy0202]

Even with a low C/L dose, the chance of a B6 deficiency is high. If your B6 level is normalised again, try switching to a safe low-dosed B-complex. It is precisely the collaboration of the different B vitamins that may provide a balance and give the desired effect.

[Missy0202 in reply to Esperanto]

Thank you!

[PDKiwi]

Hmmm supplementing is a tricky business on many fronts...

1. Bioavailability, lipid solubility and ability to cross the blood brain barrier.

2. Actual as opposed to claimed potency (most supplements are not pharmaceutical grade).

3. How and when best taken -oral, sublingual, intramuscular, time, dose, with/without food.

4. Price may bear no reflection on quality or efficacy!

5. The toxicity of the binders/capsules/coatings used.

6. Many other factors?

I was taking 300mg daily of Benfotiamine B1. I got a new batch, again 300mg but a different brand and overdosed severely. I have settled on a sublingual type and at the current dose of only 25mg/week, now have a consistent supply for >5 years!

Personally I don't think a B complex is the answer because striking the right balance is a lottery. But then again who knows what the appropriate levels are for individual PwP? There are folk taking up to 7,000mg/daily of oral Thiamine HCL or >6,000 X the RDA.

Esperanto, what you have started is excellent but a really in-depth study of all the B vitamins is needed. Elliot Overton has some good videos on the subject however he obviously has a commercial bias. Some of the PD research funds are extremely well funded but have their Boards stacked with reps from big Pharma and sadly, that's where the focus tends to be. Witness Daphne and Sergio's difficulty in securing B1 clinical trial funding.

[Esperanto]

I completely agree GeoffMu, supplementation is a tricky matter. However, out of the thousands of B vitamin products available, very few are even somewhat responsible. The list is a rough initial selection, and it's up to you to further investigate and compare the products based on the factors you rightly mentioned. It's impossible for me to do it all by myself.

By the way, I disagree with you that price should not be a factor in the choice. I strongly believe that some manufacturers exploit this argument to charge exorbitant prices. After all, customers are willing to pay anything for their health. Unfortunately, you often get no value for your money, so it's important to be cautious in this regard as well.

Many of us consciously choose to excessively supplement certain B vitamins, such as B1 or B12, sometimes exceeding 1000x or more of the NRV. However I believe this creates an imbalance and unnecessary risks that cannot be corrected with a simple B-complex.

Even with other B vitamins, such as B12, there appear to be health risks associated with overdosing. I may need to consider that in the overview as well, but I lack the necessary knowledge and time. The notion of "if it doesn't help, it won't harm" never applies. Not even for excessive water intake.

[PDKiwi in reply to Esperanto]

Esperanto, I believe we're on the same page re price...

[Shack2023]

amazon.com/sapling-B-Comple...

What do you think of this one? Thank you

[Esperanto in reply to Shack2023]

A good choice, with a slightly higher safe dosage and bioactive. I have included Sapling in the list, but the product is currently limited in availability. Still in AUS, NZ, China, Indonesia and India. I may not get the right information because I'm searching from France and you can't fool Amazon... Would you like to check this for me?

[Shack2023]

Thank you! Yes your information matches what I see!

[Esperanto]

Due to the overlap between B-complexes and Multivitamins, where many B-complexes already include other vitamins, minerals, and trace elements, there is also a section specifically for low-dose Multivitamins.

[Stillstandingstill]

A UK company that I order supplements from is Cytoplan. This is their Multi B extra tablet.

Nutritional information

[Esperanto in reply to Stillstandingstill]

Thank you, Multi B Extra is in the list, a good choice, low dose & bioactiv. Even the B12 is extra low dosed, which you rarely see, but according to the latest insights is wise.

When ordering you have to be careful. Cytoplan has 2 other B complexes.

‘Super B Extra’ > NOT bioactiv, medium dose B6 10 mg (pyridoxine).

‘B Complex (High Potency)’ > bioactiv, high dose (around 2000%); B6 25mg (P5P), They give a warning themselves: Contraindications: Long term daily use of 25mg of vitamin B6 may lead to mild tingling and numbness.

[Jess123dog]

Hi, the one I take, NATURELO B Complex, is not mentioned, any thoughts? amazon.co.uk/dp/B078V2VLCT?...

[Esperanto]

Hi Jess123dog, the Naturelo B Complex is now mentioned! It has a medium dosage and is bioactive, but safe. Fruit and vegetable extracts can also be obtained from a good diet.? Thank you for the tip!

[garygjs]

Another multi worthy of consideration....this from the Pretty Smart Food Co:

amazon.co.uk/dp/B09234XZFC?...

Does - I think - a pretty reasonable job on the B vitamins and I like the inclusion of K2 as m7.

[Esperanto in reply to garygjs]

Thank you for sharing! It seems like a safely dosed B complex with bioactive vitamins. It can be challenging to evaluate all 38 ingredients…. I have included the supplement in the multivitamins category.

[Esperanto]

In low-dose B-complex supplements, very high doses of B12 exceeding 10,000% of the daily recommended intake can be found. However, even with the B12 considered safe, it is now advised not to unnecessarily deviate from the NRV (2.5 micrograms) when supplementing. However it may still be necessary to use such high doses on a therapeutic basis, temporarily, as recommended by your doctor. Therefore, I have included the B12 dosage in the list of B-complex supplements for informational purposes.

[Esperanto]

There are several questions regarding the differences between different forms of vitamins. Responding to these questions objectively has been challenging due to the controversial discussion surrounding the equivalence of natural and synthetic vitamins in terms of bioavailability and metabolic influence. However, a recent clinical pilot study aimed to further investigate this issue. The study demonstrated comparable bioavailability for both natural and synthetic B vitamins, with a 2.5-fold concentration of the recommended daily allowance (RDA). Both preparations of vitamin B showed a clear influence on metabolic parameters, with natural B vitamins tending to have a slightly stronger effect than synthetic analogues.

It is worth noting that even with 2.5 times the recommended daily doses, there are still some differences in absorption between the B vitamins. Particularly, B6 and B9 exhibit a relatively significant increase. So this study also highlights the importance of being cautious with higher doses of these specific vitamins mentioned in the list. Furthermore, the research does not provide information on the long-term effects of synthetic forms. It is essential to consider that this pilot study was conducted on a limited scale (n=30) and did not specifically focus on PWP.

pubmed.ncbi.nlm.nih.gov/321...

[Esperanto in reply to Esperanto]

B complexes and multivitamins almost always (98%) contain factory-produced vitamins. These synthetic vitamins are largely not identical to the natural vitamins in food. Even though there do not seem to be any major differences in the absorption and processing of natural and synthetic B vitamins by the human body according to the research mentioned above, this may still have harmful effects in the longer term and especially with large doses.

Dr. Berg has made a short informative video about this on YouTube: The Difference Between Synthetic Vitamins vs Natural Vitamins

youtu.be/J4VDAgEtkdg?si=Q6K...(Not working as expected?)

[Esperanto in reply to Esperanto]

B-Complexes may claim to be "natural," they often (most of them) contain synthetic vitamins. It is important for you to be aware of these practices and carefully read the product labels and technical documentation to understand the composition of the vitamins they are consuming. The pitfalls:

1. "Natural" is not a regulated term: Companies can label their synthetic vitamins as "natural" because the term is not protected.

2. Natural vitamin-containing ingredients enriched with synthetic vitamins with synthetic vitamins: Some "natural" B-Complexes like "Whole Food Vitamins", contain both fruit and vegetable concentrates and synthetic vitamins. Mixing synthetic vitamins with a small amount of fruits and vegetables does not make the added vitamins natural. We are often unaware that most of the vitamins in such supplements are synthetic.

3. Synthetic vitamins processed by yeast cells: Synthetic vitamins are sometimes added to yeast cells with the hope that the cells will process them and make them more similar to vitamins found in real food. These yeast cells are then used in a supplement labeled as "natural vitamins" or "fermented vitamins." However, there is no evidence that yeast cells can convert synthetic vitamin isomers into natural forms.

[Gcf51]

I would be interested in low dose without folic acid. USA...

[Esperanto in reply to Gcf51]

In the USA, low-dose vitamin B complexes are not commonly available, especially in bioactive form and without folate. However, a higher-dose B complex is available on the list:

USA: 🇬🇧 SeekingHealth B Minus; 🧪high dose, B6 20mg (P5P); bioactive; free of B9 & B12; 0.30 $ / capsule

seekinghealth.com/products/...

By not taking it daily, but rather 1 to 2 times a week, you can limit the potential side effects of overdosing.

[Gcf51 in reply to Esperanto]

My B6 plasma level was 32.4 the range is 2.1 to 21.7. So I don't have a problem with carbidopa/levodopa consuming B6.

I might should explain: I use to take a Folic Acid supplement and noticed my back hurt in kidney area, I stopped and my back stopped hurting. I now have CKD and Folic Acid is supposedly hard on Kidneys.

[Esperanto in reply to Gcf51]

Thanks for this information. I understand very well that you are no longer taking folic acid. For most of us, it is actually better not to take more folic acid than the daily required amount.

However, there is likely always some B6 depletion by carbidopa. This also explains the often observed vitamin B6 deficiency in PWP. As is evident from your test result, this is actually heavily overestimated in practice, and a small supplementation of B6 (P5P), for example in a B complex or multivitamin with the mentioned 4 mg, is more than sufficient. I would recommend doing another test in 3 months for verification. I would love to hear your new result then!

[JayPwP]

Not recommended:

IN: 🇬🇧. Himalayan Organics Plant Based B-Complex

Himalayan Organics Plant-Based B Complex supplement contains all the essential B-Vitamins including B1 (thiamine), B2 (riboflavin), B3 (niacin), B5 (pantothenic acid), B6 (pyridoxine), B7 (biotin) B9 (folic acid) and B12 (cyanocobalamin).

Recommend: purely based on the label

Trexgenics® NUROFOLYX-B Choline 250mg, Inositol 333mg & B-COMPLEX B1 Benfotiamine, B2,B3,B5,B6 Active P5P, B7, B9 Active folate, B12 Methylcobalamin Advanced Nervous System & Fatty acid Metabolism & Energy Boost(60 Veg. Capsules) (Pack of 1) amzn.in/d/2zSL58c

Or

Unived Basics B-Complex | 100% RDA of 8 Essential B-Vitamins | Healthy Energy Levels & Metabolism | 60 Vegan Capsules amzn.in/d/bE7M0xt

[Esperanto in reply to JayPwP]

Thank you for this addition, JayPwP. Like you, I also rely solely on the labels and descriptions, but I have now become somewhat aware of the possible pitfalls.

The Himalayan Organics Plant-Based B Complex that you advised against seems to be safe in its category, low-dose and plantbased. It is included because difficult to find.

The Unived Basics B-Complex that you mentioned is a similar product, but not plantbased and NOT bioactiv.

I will definitely include Trexgenics® NUROFOLYX-B in the category of low-dose bioactiv, which you can prefer as well.

Both B complexes are indeed low-dose and therefore safe, but the choice for 100% of the RDA is quite arbitrary. Each B vitamin has its own specific bioavailability and metabolic influence. The bioavailability of B6 is particularly high, so you need relatively little more than the 100% RDA. On the other hand, the bioavailability of B1, B2, and B12 is much lower, so adjusted higher dosages are recommended. The "ideal B complex," which doesn't exist, should take that into account.

[JayPwP in reply to Esperanto]

If you look at my previous comment, you will see the three bold words, which are not bioactive and not plant based. For example, Folic Acid is 100% synthetic, so is Cyanocobalamin, both are not bioactive. So is Pyridoxine, not bioactive.

BTW, do you know why Methylcobalamin is preferred over Cyanocobalamin? Or why Folate is preferred over Folic Acid?

Now, I leave it to your wisdom to decide.

[Esperanto in reply to JayPwP]

Folic acid, cyanocobalamin, and pyridoxine are synthetic forms of vitamins and not bioactive in their original state. However, they can be derived from plant sources through a process called synthesis.

Folic acid, for example, is the synthetic form of folate, a B-vitamin found naturally in foods such as leafy greens, legumes, and citrus fruits. Cyanocobalamin is a synthetic form of vitamin B12, which is commonly found in animal-based foods like meat, fish, and dairy products. Pyridoxine is the synthetic form of vitamin B6, which is present in various plant-based foods like bananas, avocados, and whole grains.

To create these synthetic forms, manufacturers often start with plant sources and use chemical processes to extract and purify the desired vitamins. The resulting synthetic vitamins are chemically identical to the naturally occurring forms but may not possess the same bioavailability or activity in the body.

To answer your questions, Methylcobalamin is preferred over Cyanocobalamin because it is the active form of vitamin B12 that is readily utilized by the body. Cyanocobalamin needs to be converted into Methylcobalamin before it can be used by the body, and this conversion process is not always efficient for everyone. Therefore, using Methylcobalamin directly bypasses the need for conversion and ensures better absorption and utilization of vitamin B12.

Similarly, Folate is preferred over Folic Acid because Folate is the natural form of vitamin B9 that is found in foods. Folic Acid, on the other hand, is a synthetic form of vitamin B9 that is commonly used in supplements and fortified foods. Some people have difficulty converting Folic Acid into its active form, which is called Methylfolate. Using Methylfolate directly as the active form of vitamin B9 ensures better absorption and utilization.

I appreciate your trust in my judgment. 🙏

[Bhaktitoo]

thank you so much for all your work! This is a wonderful resource.

[JayPwP]

Esperanto and others

Seeking the opinion of the members on this B-Complex configuration. Is it worth taking?

B-Complex

[Esperanto in reply to JayPwP]

Jay, it is a fairly high-dosed B-complex. You can also take a capsule every other day to reduce the amount that is otherwise excreted through your urine, which can save you money.

While partly bioactive vitamins are used, it is not specified which quantity is included. So regarding the intake of B6, caution is advised. The B6 consists of an unspecified percentage of the safer P5P, but also contains non-bioactive pyridoxine HCl, which can be toxic in larger amounts.

[JayPwP in reply to Esperanto]

Thank you 🙏