Ruchi Wadhwa is a certified Nutritionist with a keen interest in Ayurvedic science. She has a wholesome, holistic, and sustainable approach to nutrition.
mybest editing team consists of experienced members who have backgrounds in writing, editing, translation, and more. We are dedicated to researching what makes a product or service the best to users in India in order to create top-quality articles. From skincare, to kitchen appliances, and to DIY supplies, our mission is to find the best ones for you.
The expert oversees the Buying Guide only, and does not determine the products and services featured.
Table of Contents
Why do we need B vitamins? There are eight of these vitamins, specifically B1, B2, B3, B5, B6, B9, and B12 and each of them fulfills different needs. We have specified their usage, deficiency symptoms, and recommended dosage individually. Let's dive in. Also, hear from our expert, Ruchi Wadha, as she explains every type in detail from her expertise and experience.
There are many types of vitamin B supplements, ranging from 1 to 12, and we have included all of them with their benefits for personal physical growth like good heart health, digestive system, neural system, and more.
B-Vitamins are water-soluble and generally very delicate. Therefore, it becomes important to consume them daily in recommended amounts. Supplements offer an easy way as they help to meet our daily requirements at our convenience.
People who take alcohol regularly and frequently can experience its deficiency as alcohol interferes with the absorption of Vitamin B1. A person with a lack can experience loss of muscle mass, poor appetite, and slow muscle reflexes. A daily intake of 1.2mg daily for males and 1.1mg daily for females is considered adequate for consumption.
Thiamine has an important role in carbohydrate metabolism. Its requirement increases with an increase in energy intake. Therefore, people with hypercaloric needs like pregnant and lactating mothers, athletes, and immunocompromised AIDS patients have higher requirements of Vitamin B1.
Moreover, individuals with poor-quality diets (high in processed and refined foods, or alcohol) are at a greater risk of developing Thiamin deficiency, resulting in diseases such as beri-beri, polyneuritis, and Wernicke's encephalopathy.
A deficiency of B2 can cause symptoms like weakness, swollen tongue, throat swelling, skin cracking, and anemia. There can also be signs of blurred vision and eyes becoming too sensitive to light. Recommended intake for adult females above 18 is 1.1 mg and 1.3mg for adult males.
Riboflavin has a role in major metabolic pathways, and its deficiency impacts the metabolism of energy, fats, various drugs, and foreign substances such as carcinogens, environmental pollutants, etc. Its deficiency also diminishes the antioxidant activity of glutathione reductase, which increases the risk of NCDs such as cancer, cardiovascular diseases, etc.
Therefore, it becomes important to consume adequate amounts of riboflavin. Just like Vitamin B1, its requirements depend on energy needs and increase with it. Milk and Dairy products are major riboflavin sources in the diet, making vegans and Lactose intolerant more susceptible to its deficiency.
Signs of deficiency of vitamin B3 include skin diseases, dementia, and diarrhea. Adults are between 16 and 18 mg daily, with a maximum intake of 35 mg. It is recommended that pregnant or breastfeeding women avoid supplemental niacin.
Like thiamine and riboflavin, niacin is needed to release energy from carbohydrates, fats, proteins, and alcohol. It also plays an important role in the synthesis of proteins, fats, DNA & RNA. The Active forms of niacin are part of almost 200 enzyme reactions making it an essential coenzyme.
Over the years, several studies have established the anti-inflammatory, anti-oxidant and anti-apoptotic properties of niacin and their potential benefits in managing diseases like cancer, type-2 diabetes, obesity, atherosclerosis, neurodegenerative diseases (Alzheimer’s & Parkinson’s disease), lung and kidney injury.
A deficiency of Vitamin B5 is rare, but symptoms include numbness, fatigue, burning sensations in the hands and feet, and insomnia. A daily intake of 5mg for both men and women is adequate.
The active form of vitamin B5, coenzyme A, is essential for synthesizing fatty acids, cholesterol, vitamin D, vitamin A, amino acids, vitamin B12, and hemoglobin.
Pantothenic acid is a heart-healthy vitamin as it is known to increase HDL and reduce total cholesterol and triglycerides levels. Evidence also suggests that 8 to 12-week supplementation of vitamin B5 helped reduce facial acne lesions.
Vitamin B6 is used to treat and improve certain conditions like memory loss, diabetes, asthma attacks, acne. A few symptoms of vitamin b6 deficiency include dermatitis, sore lips, inflamed tongue and mouth, and insomnia. Recommended levels of intake are 1.3mg for adults between 19 and 50.
Vitamin B6 is needed for the maintenance of a healthy nervous system. It is involved in the synthesis of three major neurotransmitters; epinephrine, dopamine, and serotonin. Therefore, they are used to improve emotional symptoms, mental health, and cognitive abilities.
Deficiency of Vitamin B6 is seen in several neural developmental and degenerative disorders like autism, schizophrenia, Alzheimer's, Parkinson's, epilepsy, Down’s syndrome, indicating a link between the two.
Biotin helps maintain healthy hairs and nails and supports the efficient working of the metabolism. Vitamin B7 has been used to treat specific ailments like Parkinson's disease, dermatitis, and hair loss. A daily intake of 30 micrograms in 19 years and above adults is adequate.
Deficiency of biotin results in skin rashes, hair loss, and brittle nails; Therefore, biotin is often promoted for skin, hair, and nail health, but the scientific evidence in this regard is limited, and future studies are needed to make any conclusive statement. Nevertheless, it is an important vitamin needed to improve cell growth and maintain mucous membranes.
A Vitamin B9 deficiency has been linked to memory loss, congenital disabilities, low birth weight. Alcoholics and pregnant women are at a higher risk of the deficiency. A daily intake of 400 micrograms is recommended and suitable for adults.
Folic acid is needed for normal brain function and is important for mental and emotional health. Folate plays a role in the production of DNA, RNA, hemoglobin, and RBCs (Red Blood Cells), making it an important nutrient during periods of rapid growth and development, i.e., pregnancy, infancy, and adolescence.
Folate deficiency during pregnancy can result in congenital disabilities such as Spina Bifida, cleft palate, and brain damage. Other than this, alcoholics and people with digestive disorders such as inflammatory bowel disease (IBD) and celiac disease are at increased risk of folate deficiency.
Its deficiency could impair cognitive abilities and tiredness—shortness of breath, dizziness, bleeding gums and mouth sores, and diarrhea. Vitamin B12 deficiency occurs over a period of time slowly and isn't immediately recognizable. Daily intake of 2.6 micrograms for adults is considered vital and recommended.
Vitamin B12 is only found in foods of animal origin, as certain gastrointestinal bacteria produce it. The dietary restrictions of both vegetarians and vegans make them susceptible to deficiency of Vitamin B12.
Therefore, they need fortified foods and dietary supplements to meet their requirements. People with specific conditions like Gastroesophageal Reflux Disease (GERD), peptic ulcers, diabetes, Crohn's, and celiac disease are at an increased risk of developing vitamin B12 deficiency.
There are various ways to fulfill the Vitamin B supplements by ingredients. Chicken, salmon, tuna can be a part of the supplements you will buy or a completely vegetarian with 100% vegetarian ingredients.
If you're looking for a vegetarian one, there are many brands available that fulfill the criteria with ingredients like Quinoa. Check the label and read the ingredients thoroughly for any nonveg ingredients. A green mark on the label shall give you a basic check that the product is vegetarian.
When choosing a vegetarian supplement, one should look at the ingredients along with the green mark. Product descriptions are not always reliable as manufactures are not required to share the source of the ingredients.
If you find gelatine ingredients (used to make capsule shells, derived from hooves, stomach, and other tissues of pigs, goats) or carmine (colorant derived from scale insects), then the product is not completely vegetarian. There are vegetarian or synthetic alternatives, and consumers should educate themselves beforehand to make an informed choice.
There are standards to ensure that dietary supplements are produced under strict quality controls. Supplements may contain a lot of additives (food colors and flavors, for example) that have the potential to be harmful. Many of them may say “natural” or “herbal” Herbal supplements may have ingredients that are not fully known, while synthetic supplements are made with each ingredient specifically selected.
There are certain food safety standards that ensure the product is right for consumption and has been tested. Standards like GMP ( Good Manufacturing Practices) for drugs ensure products are consistently produced and controlled according to quality standards.
There is FSSAI ( Food Safety and Standards Authority of India) that regulates safety standards for dietary supplements. Supplements that are medicinal may be classified as Schedule H, technically not obtainable over the counter. Ensure the supplement you buy does meet the safety standards and has a label of certification.
Dietary supplements do not undergo strict safety and effectiveness requirements as drugs or food products. Basically, dietary supplements are considered safe until proven otherwise (DSHEA,1994); even if the supplement contains a 'new' ingredient, manufactures are not required to test them in clinical trials.
Therefore, one should always buy products that belong to a reputable brand and have FSSAI and GMP mark, ensuring their safety.
All B-vitamins are water-soluble, which means that they are regularly discharged through the urine and not stored in the body, except for vitamin B12, which may be stored for months to years. So, these vitamins need to be taken regularly to ensure a steady supply. Thus, please make sure to choose a type of supplement that you can continue regularly taking to ensure that you are getting the full benefits.
Vitamins are available in various forms such as tablets, capsules, sublingual, liquids, and powders. From a convenience point of view, tablets, capsules, and sublingual are better as they are easier to carry.
If there is some issue with swallowing tablets, one can use powders and liquid supplements. The absorption of vitamins from sublingual, powders, and liquid forms is faster and more efficient than tablets and capsules.
Click to purchase
Vitamin B Complex
Quality and Popular Brand with Widespread Customer Service
Allergen Free, Safe, and Effective
Sustained Release for Better Absorption
Complete Fitness Supplement
Vitamins for Hair, Skin, and Nails
For Healthy Skin and Hair
Vitamin B- complex
Supplement Without Fear of Allergens
Sublingual Liquid B Complex
Effective Absorption Through Sublingual Intake
Nutrilite Natural B
For Protection Against Heart Disease
Nutrition Natural Vitamin B Complex
Natural B-Complex from Quinoa Sprouts
Vitamin B 100 Complex
B Complex With Value for Money
Thus, it helps maintain energy levels and reduce coronary artery disease risks by regulating the amount of homocysteine. However, it does lack biotin. It would be suitable for those seeking to minimize the risk of heart disease.
It contains all the required B vitamins and helps in fighting fatigue and maintaining a healthy lifestyle. It is one of the viable, healthy options to fulfill vitamin supplements with natural ingredients. It is GMP certified as well.
Choline promotes metabolic functions, degrades body fat, and helps lower cholesterol levels. So this supplement supports those on a diet. It is one of our recommendations for supplements.
Those working out are suggested to take a post-workout meal and particularly take their vitamin supplement after this meal. This would enable better metabolism of the protein and energy consumed, and in turn, better recovery.
B vitamins are water-soluble, and excess amounts are discharged along with urine, except for vitamin B12 (which is beneficial when stored in the body). However, vitamin B6, or pyridoxine, may cause neurological problems when taken in high doses, resulting from excess from supplements.
Symptoms are pain, numbness, and even difficulty in walking. This can usually be avoided by taking no more than the recommended/minimum amount.
There are plenty more products that you may be interested in. We have assembled comprehensive buying guides for you to help you be a better buyer.
We hope the guide was useful to you. If you are pregnant, lactating, or have known medical conditions, it is strongly advisable to consult a physician before taking supplements. Make sure that you check the ingredients and composition of whichever product you are buying to ensure safety and to choose according to your needs.
No. 1: Zenith｜ Vitamin B Complex
No. 2: Pronutrition ｜B-Complex vitamins
No. 3: Now Foods｜ B-100 tablets
No. 4: MuscleBlaze ｜VITE Multivitamin
No. 5: Purayati｜ Vitamins for Hair, Skin, and Nails
View Full Ranking
When you purchase products mentioned in the article, part of the sales may be returned to mybest.
The descriptions of each product is referenced from the content available from the manufacturer, e-commerce sites etc.
PC and Cameras
Home Appliances and Electronics
Cosmetics and skincare
Food and drinks
Kids and baby
Interior and furniture
Sports and fitness
Books, CDs, DVDs
Cars and motorcycles
Smartphones and mobile phones
Investment and asset management