The 9 Best B Complex Supplements, According to a Dietitian

Try these supplements for an extra boost

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First Look

Best Overall: Country Life Coenzyme B-Complex Caps at Amazon

"n addition to all eight B vitamins, the potent capsules contain PABA, phosphatidylcholine, inositol, and alpha-Lipoic Acid."

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

"Contains over 100 percent daily value of all eight b-complex vitamins, plus choline and inositol, to support energy metabolism."

Best Budget: Nature’s Bounty Super B-Complex at Amazon

"Contains 60mg of vitamin C to support the immune system."

Best Budget Runner-Up: Nature's Way Vitamin B-50 Complex at Amazon

"Free of gluten, soy, yeast, wheat, and dairy products."

Best Vegan: Garden of Life Vitamin B-Complex at Amazon

"Includes a raw probiotic and enzyme blend that may help reduce gastrointestinal side effects and improve overall gut health."

Best Allergy-friendly: Thorne Basic B Complex at Amazon

"Free of all major allergens, including soy, dairy, and yeast."

Best Liquid: Pure Encapsulations B Complex Liquid at Amazon

"One teaspoon serving contains thiamin, riboflavin, niacin, B6, B12, and pantothenic acid."

Best Gummies: Nature's Way Alive! B Complex Gummies at Amazon

"Delicious cherry flavor with only three grams of sugar per serving from cane sugar and organic tapioca syrup."

Best Organic: New Chapter Fermented Vitamin B Complex at thrivemarket.com

"A simple solution for those seeking a comprehensive, USDA Organic, whole foods source of B vitamins."

Vitamin B supplements are well known for their energy-promoting powers. People often focus on one particular B vitamin such as B12 or B6; however, B complex vitamins—a group of eight water-soluble B vitamins—are closely interrelated in cellular functioning and work together to support many essential functions in the body. In addition to increasing energy levels, evidence suggests that B complex supplements may improve cognitive function and boost mood.

B complex vitamins are made up of: B1 (thiamin), B2 (riboflavin), B3 (niacin), B5 (pantothenic aid), B6 (pyridoxine), B7 (biotin), B9 (folic acid), and B12 (cobalamin). Naturally found in leafy greens, legumes, whole grains, mushrooms, eggs, and lean protein, B complex vitamins are also available in a variety of supplement forms. From capsules to gummies—and everything in between—our nutritionist selected the best options.

Our Top Picks

Best Overall: Country Life Coenzyme B-Complex Caps

If you’re searching for an all-star B-complex supplement, look no further than Country Life's Coenzyme B-Complex Caps. Each two-capsule serving contains over 100% daily value of each B vitamin in its most active form. Two particular types of B vitamins stand out: vitamin B12 as methylcobalamin and folate as L-5-Methyltetrahydrofolate. Research suggests that methylcobalamin—the naturally-occurring form of B12—is more readily absorbed than synthetic cyanocobalamin. The supplement contains Quatrefolic, a metabolized form of folate, that bypasses many conversion steps in the body to deliver folate the body can immediately use.

In addition to all eight B vitamins, the potent capsules contain PABA, phosphatidylcholine, inositol, and alpha-Lipoic Acid. These complementary ingredients help to support the cellular energy production process.

Plus, these caps rank at the top of the list among comparable B-complex supplements on the third-party testing site, Labdoor.com. They’re also vegan and gluten-free. Manufactured using renewable energy and packaged in a recyclable container, these capsules are a smart choice for you and the planet.

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

Solgar’s B Complex “100” meets all criteria for a high-quality b-complex supplement. It contains over 100% daily value of all eight B-complex vitamins, plus choline and inositol, to support optimal energy metabolism. Choline is involved in many functions that overlap with folate and other B vitamins, so some consider it to be part of the B vitamin family. When your diet is deficient in folate, the need for choline increases because it becomes the primary methyl donor in DNA creation.

The vegetable capsules are kosher, non-GMO, and gluten-free. Many supplements require taking multiple capsules as a serving size; however, you’ll only have to take one capsule daily with a meal to reap the benefits.

Best Budget: Nature’s Bounty Super B-Complex

You don’t have to spend a lot on a B complex vitamin to meet your daily nutrition requirements. Nature’s Bounty has a Super B-Complex that’s effective yet affordable. It’s packed with all eight B-vitamins, including thiamin, riboflavin, and folate to support wellness and help convert your daily meals into energy. Each caplet also contains 60 mg of vitamin C to support the immune system.

The easy-to-swallow caplets are free of added colors, flavors, and preservatives. Nature Made recommends taking one caplet daily with water and a meal. 

Also, avoid taking water-soluble vitamins—such as B complex and C—with caffeinated drinks, which increase urination and can decrease the concentration of these vitamins with the fluid loss.

Best Budget Runner-Up: Nature's Way Vitamin B-50 Complex

If you’re looking for a wallet-friendly B-complex supplement, Nature’s Way Vitamin B-50 Complex is a great choice. The affordable option gets its name from the 50 milligrams of thiamin, riboflavin, niacin, B6, and pantothenic acid that each serving contains. Plus, the blend adds choline and inositol as well as folate and 50 micrograms of B12 and biotin.

The capsules are free of gluten, soy, yeast, wheat, and dairy products. Like all Nature’s Way supplements, the Vitamin B-50 Complex capsules are made using good manufacturing practices, so you know you’re getting a safe and effective product.

Best Vegan: Garden of Life Vitamin B-Complex

B vitamins are essential for your well-being, but it can be harder to meet your daily requirements if you’re following a vegan diet. If you add a supplement to make up the difference, you might encounter challenges finding a supplement without animal-derived gelatin. Garden of Life’s Vitamin Code Raw B-Complex comes in vegan-friendly capsules and doesn’t skimp on nutrients.

This supplement relies on vegetable-based forms of B vitamins to help meet your B vitamin needs. It even contains a raw organic fruit and vegetable blend to boost your overall nutrition. The non-GMO, organic supplement includes a raw probiotic and enzyme blend that may help reduce gastrointestinal side effects from this potent supplement and improve overall gut health.

This B-complex is also an excellent choice for those who avoid gluten, as it is NSF Certified Gluten-Free.

Best Allergy-friendly: Thorne Basic B Complex

If you have allergies, finding a supplement that is free of your allergens can be a challenge. Thorne's hypoallergenic Basic B complex was designed with your vitamin B needs in mind. The capsules are free of gluten, dairy, and soy, and unlike many B-complex vitamins on the market, Basic B-Complex is not made from yeast.

The supplement contains all of the B vitamins, plus choline. Even though the name suggests the supplement is “basic,” this B-complex is exceptional. Thorne includes the activated forms of B2, B6, folic acid, and B12 to ensure you reap all the energy-boosting benefits of the B vitamins, and your body doesn't need to do extra work to convert non-active vitamins into their active form. 

They’re also produced with responsibly-sourced ingredients and created using clean manufacturing practices, so they don’t put unnecessary stress on the environment. If you find that work-related stress has you feeling down, research suggests that B vitamins may help boost productivity.

Best Liquid: Pure Encapsulations B Complex Liquid

If you have trouble swallowing pills, or just prefer a liquid supplement, Pure Encapsulations’ B Complex Liquid is a tasty supplement that can help to keep your B levels in a healthy range.

One small study found that people with fatigue related to conditions like chronic fatigue syndrome and fibromyalgia noticed an energy boost after B-vitamin supplementation. Pure Encapsulation’s B-Complex Plus is a potent blend that might help put some spring back in your step.

One teaspoon serving contains thiamin, riboflavin, niacin, B6, B12, and pantothenic acid. The gluten-free, non-GMO, vegetarian liquid is easy to pour and drink. It’s sweetened with stevia and has a delicious flavor thanks to apple juice concentrate, strawberry juice concentrate, and natural citrus flavors.

Good to Know

Some B-complex supplements do not include B5 (pantothenic acid) and B7 (biotin). These vitamins are widely available in food, and most people get enough even if they aren’t eating a healthy, balanced diet.

Best Gummies: Nature's Way Alive! B Complex Gummies

Gummy vitamins are fantastic alternatives to capsules and liquid; however, many options are loaded with artificial or synthetic dyes. Nature's Way Alive! B Complex Gummies taste great without unnecessary—and potentially harmful— ingredients.

Nature's Way’s gummies achieve a delicious cherry flavor with only three grams of sugar per serving from cane sugar and organic tapioca syrup. They contain all eight B vitamins, plus a kick of vitamin C. They’re packed with enough B vitamins to keep your metabolism and energy levels high, and a fruit and veggie blend to boost nutrition.

The vegetarian-friendly gummies are pectin-based—as opposed to animal-based gelatin. Simply chewing two of these sweet gummies each day may help to lift your mood and add some oomph to a sluggish metabolism.

Best Organic: New Chapter Fermented Vitamin B Complex

New Chapter Fermented Vitamin B Complex
Courtesy of Thrive Market.

If choosing organic products is a priority for you, finding a supplement that meets your standards can present some obstacles. New Chapter's Fermented Vitamin B Complex is a simple solution for those seeking a comprehensive, USDA Organic, whole foods source of B vitamins.

The once-daily vegan tablets help to replenish B vitamin levels to support optimal energy, brain health, and nerve function. Each tablet contains at least 100% daily value of all eight B vitamins, including the active forms of folate and B12. They also contain enzymes and probiotics, such as lactobacillus acidophilus, that may improve your body's absorption of folate and B12. 

To complement the B vitamins and further boost energy, New Chapter adds an herbal energy and digestion support blend that includes maca, schizandra, and cardamom.

What to Look for in a Vitamin B Complex Supplement

Vitamins: B complex vitamins include: B1 (thiamin), B2 (riboflavin), B3 (niacin), B5 (pantothenic aid), B6 (pyridoxine), B7 (biotin), B9 (folic acid), and B12 (cobalamin). Not all B-complex supplements include all eight of these vitamins; however, it's best to look for one that contains as many as possible. When possible, choose a supplement that features the B vitamins in their most active form. For example, choose methylcobalamin instead of cyanocobalamin and 5-methyltetrahydrofolate (also known as 5-MTHF) instead of folic acid.

Additional Compounds: Many B-complex supplements include complementary ingredients—such as PABA, phosphatidylcholine, inositol, and alpha-lipoic acid—that help to support the cellular energy production process. To ensure you're getting the most out of your vitamin, consider choosing a supplement that contains one—or all—of these compounds.

Form: B-Complex supplements come in a variety of forms, such as capsules, tablets, liquid, and gummies. If you have trouble swallowing pills, liquid or gummies may be the best choice for you. If you prefer an unflavored supplement or don't want to add extra sugar to your diet, capsules or tablets are likely the best option.

Certifications: To ensure you're getting a supplement made from quality ingredients, choose a non-GMO or USDA Organic supplement. If you have an allergy, always look at the label to ensure your supplement is free of your particular allergen. Consider whether the brand independently tests the quality and potency of their vitamins. You may also want to see if third-party testing sites—such as ConsumerLab.com or Labdoor.com—offer their research on a particular brand's product.

What Experts Say

"It’s important to note that certain groups of B vitamins work better together rather than independently. For example B12, folate, B6, and B2 work together to support methylation (a chemical reaction that occurs in every cell in the body) and to prevent homocysteine formation (which is a risk factor for cardiovascular disease). For this reason, it’s better to consider B complex supplement as opposed to focusing on one B vitamin in particular, unless advised to do differently by a practitioner to address a specific nutrient need." —Ashley Koff, MS, RD

Why Trust Verywell Health

A personal note on my recommendations written above. As a dietitian, I am careful to recommend supplements. I spent time reviewing the most current clinical research on B-complex supplementation and looking at multiple products and brands. I believe the B-complex supplements in the round-up are made by trusted brands and are composed of high-quality ingredients. —Eliza Savage, MS, RD, CDN

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