How Much Vitamin B-Complex Should I Take Daily?

Vitamin B-Complex, or B-Complex supplements, are supplements formulated with some or all of the 8 B vitamins: Thiamin (Vitamin B1), Riboflavin (Vitamin B2), Niacin (Vitamin B3), Vitamin B6, Folic Acid (Vitamin B9), Vitamin B12, Biotin (Vitamin B7), and Pantothenic Acid ( Vitamin B5).That means the answer to “What is Vitamin B?” is that there’s eight different types of B Vitamins, instead of one Vitamin B. While these 8 B Vitamins perform different functions in the body, they are all important for converting the food you eat into energy that your cells can use every day. B Vitamins are foundational to whole-body health. Nature Made's B-Complex supplements put a number of these essential vitamins into a convenient supplement, to help you get the energy metabolism support you need in a single tablet or softgel.^†

But before you take any supplement, you should learn how much you should take. The first point of reference should be the suggested use on the label. Following the dose given in the suggested use instructions will provide you with general guidance for safely using any supplement. Learning more about each supplement, what they do, and how they should be taken is a great way to help yourself make informed choices!

What is the Daily Recommended Dosage of B-Complex Vitamins?

“How much Vitamin B-Complex should I take daily?” The Recommended Dietary Allowance (RDA) for each of the 8 B Vitamins varies between them and differs between age and gender. We recommend following the Suggested Use on the label of the supplement you are taking and discussing your supplement routine with your healthcare provider, as they know you and your medical history best.

3 Factors That Influence What You Need from a B-Complex Supplement

If you’re looking for how much Vitamin B-Complex should be taken daily, it’s important to remember that all of us are unique, and our bodies are constantly changing. Because we're not one-size-fits-all as people, our bodies' needs are also unique. What is B-Complex good for? Well, depending on factors like age, gender, lifestyle, and specific health goals, we may need different things from our B-Complex vitamin supplements. Let's dig into how and why these factors affect our needs.

Age and Other Factors

The B Vitamins present in a B-Complex supplement are important for older adults to take daily. For example, men and women 51 and older are recommended to get more Vitamin B1 (Thiamin), Vitamin B2 (Riboflavin), Vitamin B3 (Niacin), Vitamin B6 (Pyridoxine), and Vitamin B12 (Cobalamin).[1]

Our sex can also affect our vitamin needs. Starting in adolescence, men tend to have higher RDAs for B Vitamins like Thiamin and Riboflavin, among others. Conversely, the RDA of B Vitamins increases during pregnancy and lactation.[2]

Lifestyle Considerations

The world is filled with a vast variety of lifestyles; we all find our unique paths and live in our unique ways. With this comes unique needs, which should be taken into account when considering your B Vitamin intake.

For example, Vitamin B12 is found in our diet in animal products like meat and dairy. Vitamin B12 may be especially important for vegetarians and vegans, as it can help fill a nutrient gap of Vitamin B12 common in diets that avoid animal-based products.

Vitamin B5, also known as Pantothenic Acid, supports the body's natural stress response by playing a role in synthesizing the hormone cortisol. Those looking for stress support may be interested in a supplement including Vitamin B5.^†

Health Goals

Another aspect to consider when determining your needs for various B Vitamins is the health goals you hope to support through dietary or supplemental intake. All B Vitamins play a role in converting the food we eat into cellular energy.^†

Folic Acid, Vitamin B9, is an essential B Vitamin for women of childbearing age and pregnant women because it plays a critical role in the proper development of the baby's nervous system. Nature Made^® offers Prenatal Multivitamin Folic Acid + DHA Softgels to help provide a daily dose of this essential B Vitamin along with EPA and DHA Omega-3 Fatty Acids to help support your baby’s brain, nervous system, bones and eyes in one daily softgel.^†

Vitamin B6, Vitamin B9, and Vitamin B12 are often linked with supporting brain health. They work together to help brain and body cells produce SAM-e, which is important to neurotransmitter function and mood health. If your goals include mood and brain support, check out these vitamins.^†

Nature Made^® B-Complex Supplements are specifically formulated for different health goals. For example, Super B Energy‡ Complex Softgels provide more than one of the B-Vitamins that are vital for converting food into cellular energy.^†

Another option is Nature Made^® B-Complex with C Caplets, which in addition to cellular energy support from B Vitamins, provide Vitamin C to help support the immune system.^†

How to Incorporate a B-Complex Supplement into Your Daily Routine

The best way to take a B-Complex supplement is with a consistent meal and a full glass of water. This has twofold benefits. B Vitamins are water-soluble vitamins, so taking them with a full glass of water ensures that they are taken with enough liquid to dissolve and absorb into your body. For two, taking supplements with a regular meal like breakfast or dinner means you are more likely to take them consistently.

Can You Get Enough B Vitamins from Your Diet?

Fill your diet with foods naturally rich in B Vitamins, like whole grains, dark, leafy vegetables such as spinach and kale, meat, eggs, legumes, and nuts. Lack of access to fresh foods, however, can make reaching nutrition goals difficult, and those with restrictions in their diet, like vegetarians and vegans, may not be able to reach the recommended levels of specific B Vitamins through food alone. Because of a lack of B12 in plant sources, vegetarians and vegans should check out our blog, “Should I take B12 or B-Complex?”

Supplementation may be a suitable option for those of us in similar situations. Pregnant women, vegetarians and vegans, and those of us who are entering our golden years may benefit the most from a B-Complex supplement.

Discover the Right B-Complex Dosage for You

How much of each vitamin is present in a B-Complex that we need depends on factors like age, sex, life stage, lifestyle, and health goals, so finding the proper B-Complex dosage or serving size for your health requires assessing these factors. For guidance, check with a registered dietitian or your primary care provider to help find the best B Vitamin supplement for your needs.

Check out Nature Made^®’s B-Complex Collection for a number of supplementation options made with high-quality ingredients. Nature Made^® is the #1 Pharmacist Recommended Vitamin & Supplement Brand.*

With Subscribe & Save, you can save 10% with free shipping direct to your door.**

‡ Helps convert food into cellular energy.^†

*Based on a survey of pharmacists who recommend branded vitamins and supplements.

† These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease.

References

1. National Institute on Aging. Vitamins and Minerals for Older Adults. National Institute on Aging. Published January 2, 2021. https://www.nia.nih.gov/health/vitamins-and-supplements/vitamins-and-minerals-older-adults
2. National Institutes of Health. Dietary Supplement Fact Sheets. Nih.gov. Published 2017. https://ods.od.nih.gov/factsheets/list-all/