The 8 Best B-Complex Supplements of 2021, According to a Dietitian

Try these supplements for an extra boost of B vitamins

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Verywell / Sabrina Jiang

There are eight different B vitamins: B1 (thiamine), B2 (riboflavin), B3 (niacin), B5 (pantothenic acid), B6 (pyridoxine), B7 (biotin) B9 (folate), and B12 (cobalamin). These vitamins are essential, meaning they must come from our diets, and they can be found naturally in leafy greens, legumes, whole grains, mushrooms, eggs, and lean protein. For vegans, vegetarians, or those with a less varied diet, supplements are an excellent way to make sure you are meeting your body’s needs. In general, B vitamins are best known for their role in energy production, and they may also play a role in mood and cognitive support.

Each B vitamin has its own unique purpose and function in the body; however, they work best in conjunction with one another. B complex supplements usually contain most of or all of the eight B vitamins. Taking a combination of B vitamins (as in a B-complex supplement) at once instead of individual B vitamins may improve their overall efficacy. These water-soluble vitamins can be consumed in liquid, gummy, tablet, or capsule form.

Here, the best B-complex supplements:

Our Top Picks
Made without sugar, wheat, and preservatives, this supplement stands out on the market due to its Quatrefolic ingredient.
Best Overall Runner-Up:
Solgar B-Complex "100" at Amazon
Vegan and vegetarian-friendly, this choice hails from a brand that has been in the supplement industry for over seven decades.
Vegans can rejoice in finding a supplement tailored to them, especially if your diet is low in vitamin B12.
This option is not only budget-friendly, but accommodating of those with food sensitivities due to its allergen-free formula.
New Chapter provides a simple solution for those seeking a USDA Organic, probiotics-infused source of B vitamins.
Properly vetted by third-party testers, this choice leaves no doubt about its quality and hypoallergenic ingredients.
If tablets or capsules aren't your favorite, Pure Encapsulations offers a supplement in a tasty, liquid form.
Vitamin gummies aren't just a childhood memory, Nature's Way's chewy supplements are free of synthetic dyes and gelatin.

Best Overall: Country Life Coenzyme B Complex Caps

  • Vegan

  • Free of wheat, soy, milk, sugar, and preservatives

  • Contains vitamin B1, B2, B6, B12

  • May cause insomnia if taken too late in the day

  • May not be suitable for those with grain sensitivities

Country Life’s Coenzyme B-Complex stands out among other B-vitamin supplements because of its use of Quatrefolic, a metabolized form of folate that bypasses many conversion steps in the body to deliver folate in a form that the body can immediately use. Another stand-out ingredient is methylcobalamin (Vitamin B12), an active and readily available form of the vitamin. 

A bonus to the eight B vitamins provided by each two-capsule serving is the addition of PABA, phosphatidylcholine, inositol, and alpha-lipoic acid. These complementary ingredients help to support the cellular energy production process. These capsules are gluten-free, kosher, vegan, and non-GMO.

Form: Capsules | Type: Dibencozide, methylcobalamin | Dosage: 1 capsule daily

Best Overall Runner-Up: Solgar B-Complex "100"

  • Vegan

  • Free of gluten, dairy, soy, wheat, sugar

  • Glass bottle protects against heat and light

  • Large size of capsule may be hard to swallow for some

Solgar has been in the dietary supplement industry for over 70 years. As a trusted source for supplements that are free of harmful additives and common allergens, Solgar’s once-daily vegetable capsule B-Complex “100” provides all eight B vitamins. In addition to over 100% of the daily recommended intake for B vitamins, this product also includes choline and inositol. Choline is an essential nutrient that works with several B vitamins to metabolize nucleic acids and amino acids.    

This product is specifically formulated for those who follow a vegan or vegetarian diet. In addition to being vegan-friendly, this product is also non-GMO, kosher, and gluten-free. 

Form: Capsule | Type: Cobalamin | Dosage: 1 capsule daily, ideally with food

Best Vegan: Garden of Life Vitamin B Complex

Garden of Life Vitamin B
  • Vegan

  • Free of gluten, fillers, and binders

  • Also contains raw fruit & vegetable blend and probiotic & enzyme blend

  • May not be suitable for those with grain sensitivities

Meeting the recommended daily intake for all B vitamins from food alone can be challenging for those that follow a vegan diet. Supplementing with a B-complex is recommended for vegans—but finding a product that does not use animal-derived gelatin can be hard. Garden of Life’s Vitamin B Complex - Vitamin Code Raw B Vitamin Whole Food Supplement is composed of all plant-based and vegan ingredients.

Containing all eight B vitamins, this product uses the active form of vitamin B12 (methylcobalamin), a win for consumers who may have slightly lower levels of vitamin B12. In addition to the B-complex, this product includes a RAW probiotic and enzyme blend for digestive support, as well as a blend of organic fruits and vegetables for additional nutritional support. For consumers with other dietary restrictions, this product is certified kosher, non-GMO, and gluten-free. 

Form: Capsule | Type: Methylcobalamin | Dosage: 2 capsules daily, with or without food

Best Budget: Nature's Bounty Nature’s Bounty Super B Complex

  • Contains vitamin C, B6, B1, B2, B12

  • Free of sugar, milk, soy, gluten, wheat, fish

  • Vegetarian

  • Coated for easier swallowing

  • May have too strong of a smell to some

B-complex supplements do not have to cost an arm and a leg in order to be effective. Nature’s Bounty Super B-Complex supplement contains all eight B vitamins in each tablet. In addition to offering all of the B vitamins, this product includes 100% of the recommended daily intake of vitamin C, an extra immunity boost. 

These vegetarian-friendly tablets are free of added colors, flavors, and preservatives. For consumers with allergies, this product is also free of major allergens such as fish, wheat, lactose, milk, soy, gluten, and yeast. Nature's Bounty recommends taking one caplet daily with water and a meal. 

As a pro-tip, take water-soluble vitamins—such as B complex and C—with non-caffeinated drinks. Caffeinated drinks can cause increased urination, which can decrease the concentration of these vitamins along with fluid loss. 

Form: Tablet | Type: Cyanocobalamin | Dosage: 1 tablet daily, ideally with food

Best Organic: New Chapter Fermented Vitamin B Complex

  • Contains vitamin B6 and B12

  • Vegan and vegetarian

  • Free of gluten, dairy, fillers, and binders

  • Not suitable for those sensitive to soy or grain

An organic supplement that includes all eight B vitamins in their optimal forms, New Chapter’s Fermented Vitamin B Complex ticks all of the important boxes. In addition to the B-complex, these once-daily tablets also include maca. Maca is a root, originating in Peru that has been used for centuries as a natural way to improve energy, sexual function, and hormone dysregulation.

As an added bonus, each tablet includes gut nourishing probiotics such as lactobacillus acidophilus, which may improve your body's absorption of folate and B12, as well as enzymes such as papain and bromelain to help with digestion. This product is USDA-certified organic, non-GMO, kosher, and NSF-certified gluten-free. It also contains no artificial colors or flavors and is 100% vegan.

Form: Tablet | Type: Cyanocobalamin, methylcobalamin | Dosage: 1 tablet daily at any time

Best Allergy-Friendly: Thorne Research Thorne Basic B Complex

  • Free of dairy, gluten, soy, and artificial flavors

  • May cause allergic reaction for some

Finding a supplement that is allergy-friendly can be difficult. Consumers with allergies may wish to find companies that use independent and third-party testing for quality assurance. Thorne’s facility is NSF and cGMP compliant and they rigorously test for 760 contaminants to verify the identity, potency, and purity of each ingredient listed on their product labels.  

This Basic B complex is hypoallergenic and was designed with your B vitamin needs in mind. The capsules are free of gluten, dairy, and soy, and unlike many B-complex vitamins on the market, it is not made from yeast. Thorne’s Basic B Complex keeps supplementing simple by including all eight B vitamins and choline in their capsules—and nothing else. This product uses active forms of folate and vitamin B12, which may help the body’s ability to utilize these nutrients. 

Form: Capsule | Type: Methylcobalamin | Dosage: 1 capsule 1 to 3 times daily

Best Liquid: Pure Encapsulations B-Complex Liquid

  • Liquid form is ideal for those who struggle with swallowing pills

  • Free of gluten, soy, dairy, and artificial colors

  • Contains juice concentrate and citrus flavors for better taste

  • Contains additives

Finding a high-quality liquid supplement can be challenging. Thankfully, Pure Encapsulations makes a B-complex supplement in a convenient liquid form. One teaspoon contains six of the B vitamins in a tasty liquid.

Flavored with apple and strawberry juice concentrate, this product is free of artificial colors, flavors, and sweeteners. It is recommended to take this product with a meal. To make sure you also get the two missing B vitamins, folate, and biotin, pair this supplement with a meal rich in dark leafy greens and nuts or seeds, such as sunflower seeds or almonds. 

Form: Liquid | Type: Methylcobalamin | Dosage: 1 teaspoon daily with a meal

Best Gummy: Nature's Way Alive B Complex Gummies

  • Free of gluten, gelatin, soy, dairy, peanuts

  • Gummy form is ideal for those who struggle with swallowing pills

  • Contains added sugars and additives

  • Taste and consistency may not be for everyone

Adults and children over the age of 12 can obtain their B vitamins from Nature’s Way Alive B Complex Gummies. These cherry-flavored gummies contain two grams of added sugar per serving from cane sugar and tapioca. Two gummies provide all eight B vitamins as well as vitamin C.

These gummies are made with pectin instead of animal-derived gelatin, making them vegan and vegetarian-friendly. Unlike many gummy supplements out there that use synthetic dyes, Nature’s Way Gummies get their red color from plants. If you are looking for an easy, sweet way to lift your mood and energy levels, these gummies might be your best bet.

Form: Gummy | Type: Cyanocobalamin | Dosage: 2 gummies daily

Final Verdict

When picking a supplement, one of the most important criteria to consider is purity, potency, and quality. For this reason, Thorne’s Basic B Complex (view at Amazon) is a great choice. It is hard to beat their NSF and cGMP compliant facility and their rigorous testing. As a bonus, this product is hypoallergenic, making them accessible to most consumers. 

What to Look for in B-Complex Supplements

Certifications and Third-Party Testing:

It is important to do your research instead of just picking a product blindly off the shelf. Opt for companies that independently test their products to verify quality and potency. If you have allergies, make sure the label is free of your particular allergen. It is also wise to look for a product with a “certified non-GMO” or “USDA Organic” seal for optimal ingredient integrity. Consumers can also look for quality by heading to websites such as ConsumerLab that independently test and review products. 

A Variety of B Vitamins:

Ideally, a product should contain all eight B vitamins. However, that is not always the case. Look for a B-complex with as close to all eight to get the most bang for your buck. Supplements that have the active forms of vitamins will also be more powerful. For example, look for methylcobalamin instead of cyanocobalamin and 5-methyltetrahydrofolate (also known as 5-MTHF) instead of folic acid.


Although B vitamins are water-soluble and do not stay in the body for long, large doses of the vitamins in supplement form can cause unwanted side effects. Many B-complex supplements provide larger amounts of certain vitamins than needed. Large amounts of specific B vitamins may be appropriate for those with diagnosed deficiencies; if you are looking to take a B-complex supplement to support general health, it's always wise to update your healthcare provider with what you are taking and be on the lookout for side effects.

High doses of B vitamins will cause urine to turn bright yellow due to the natural colors of riboflavin and B12, and high doses on an empty stomach may cause nausea for some people.

Frequently Asked Questions

  • Which form of vitamin B12 should I look for in a B-complex supplement?

    Vitamin B12 will often be seen on an ingredient list as “cyanocobalamin” or “methylcobalamin”. Methylcobalamin and 5-deoxyadenosylcobalamin are the forms of vitamin B12 that are active in human metabolism. Cyanocobalamin is the form used in most nutritional supplements and fortified foods, and though it is converted to active forms in the body, some B complex supplements will provide the already active forms. When possible, you may want to choose the active form, methylcobalamin.

  • Why is folate, or B6, such an important vitamin?

    For most, absorption of folic acids from supplements is extremely high. In fact, the bioavailability of folic acid is assumed to be 100% when ingested as a supplement, while folic acid in fortified food is estimated to have about 85% of the bioavailability of supplemental folic acid.

    For consumers that have a MTHFR gene mutation, absorbing supplements of folic acid may be more challenging. If advised by your doctor, look for supplements that use 5-methyl-THF (also known as L-5- MTHF, 5-MTHF, L-methylfolate, and methylfolate) as these may be more bioavailable.

  • What are common signs of vitamin B deficiency?

    Common signs of b vitamin deficiency include fatigue, difficulty concentrating, skin, hair, and nail distress, as well as gastrointestinal distress.

What Experts Say

"Some evidence suggests that supplementing with a B-complex may improve mood among those with symptoms of anxiety and depression. While a supplement may help, it is also key to look at your diet to ensure you're including vitamin-B rich foods, such as leafy greens, mushrooms, whole grains, eggs, and lean proteins."—Eliza Savage, MS, RD, CDN

Why Trust Verywell Health?

As a Registered Dietitian, Sydney Greene takes supplement recommendations seriously. Every product has been researched and vetted by her against clinical research, product reviews, and third-party testing websites. These are products she would not only feel comfortable recommending to her clients but she would take them herself if needed.

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8 Sources
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
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