B-Complex
Primary Use / Function: Supports energy metabolism, nervous system function, stress resilience, red blood cell formation
Daily Dose Range: Typically 1 capsule/tablet containing balanced B1–B12; dosages vary by product but commonly: B1–1.5mg, B2–1.7mg, B3–20mg, B6–2mg, B12–6mcg, Folate–400mcg, Biotin–30mcg, Pantothenic Acid–10mg
Frequency: Once daily
With Food? Yes — helps absorption and reduces chance of nausea
Enhancing Combinations：Magnesium (stress support), Vitamin C (antioxidant synergy), Iron (supports red blood cell production with B12 and Folate)
Gender Specific：No — but higher folate often recommended for women of childbearing age
Contraindications / Cautions: High doses of B6 long-term may cause nerve issues; some people may be sensitive to niacin flush (from B3); monitor if taking medications for mood or epilepsy
Notes: Essential for vegans/vegetarians due to B12 needs; supports mental clarity, mood, and energy in periods of high stress or fatigue
