B Vitamin Supplements

Choosing a B vitamin supplement

There are eight B vitamins, each with a different role in the body. This guide explains why people take each one, the forms they come in and how much each product provides.

Vitamin B12

Vitamin B12 is found almost exclusively in animal foods, so people who eat little or no meat, fish, eggs or dairy may not get enough. The body also becomes less able to absorb B12 from food as we get older. Between one and three in ten adults over 50 absorb it poorly. B12 contributes to normal energy-yielding metabolism, the normal functioning of the nervous system, normal red blood cell formation and the reduction of tiredness and fatigue.

The body absorbs vitamin B12 in two ways. The main route can only absorb about 2 mcg from a meal. About 1% of any larger amount is absorbed separately, which works out at around 10 mcg from a 1,000 mcg capsule. This means a small daily amount is enough for someone who absorbs B12 normally, while a larger amount is more suitable for someone who does not.

Our single-form drops provide between 76 and 98 mcg of B12 in each drop, with at least 1,350 drops in a 100 ml bottle. One drop a day is enough for an everyday top-up, with the option to increase the amount one drop at a time. The drops can be taken in water or under the tongue and contain only B12 and purified water. Each capsule provides 1,000 mcg of B12.

All four forms are vitamin B12, which the body converts into the same two active forms. Methylcobalamin, adenosylcobalamin and hydroxocobalamin are the forms found naturally in food and in the body. In a small number of studies, the body retained these forms better than cyanocobalamin, which is the synthetic form used in most fortified foods. Methylcobalamin is the most common choice for everyday B12. Adenosylcobalamin makes up most of the B12 in meat, while hydroxocobalamin is another form found naturally in food. People respond differently to each form, so if one form has not raised your B12 level, another may. Tri-B12 combines all three natural forms in one bottle.

You can also see all five B12 liquids together on our vitamin B12 drops page.

Folate

Folate is best known as the B vitamin taken before and during pregnancy. Women take it when planning a baby and during the early months of pregnancy, as folate contributes to maternal tissue growth during pregnancy. Anyone planning a pregnancy should ask their midwife or GP which form of folate to take. Folate is also often taken alongside vitamin B12 because the two vitamins work together in the body. It contributes to normal blood formation, normal homocysteine metabolism and the reduction of tiredness and fatigue.

Most supplements and fortified foods contain folic acid. Methylfolate is the main form of folate found in the blood, which makes it the choice for people who want folate without folic acid. Each capsule provides 1,000 mcg of methylfolate.

Vitamin B6

Vitamin B6 is often taken by women around their monthly cycle, as well as for mood and tiredness. B6 contributes to the regulation of hormonal activity, normal psychological function, the normal functioning of the nervous system and the reduction of tiredness and fatigue. It is involved in more than 100 reactions in the body, most of which are related to processing protein.

P5P, or pyridoxal 5-phosphate, is the active form of vitamin B6 that the body uses. Each drop of the liquid provides 848 mcg, which allows you to adjust the amount one drop at a time. Each capsule provides 34 mg.

Vitamin B2

Vitamin B2, also known as riboflavin, is taken for energy and tiredness. Vegans tend to get less riboflavin from their diet. Riboflavin contributes to normal energy-yielding metabolism, the reduction of tiredness and fatigue, the maintenance of normal red blood cells and the maintenance of normal skin and vision.

R5P, or riboflavin 5-phosphate, is an active form of vitamin B2. Ten drops of the liquid provide 1.6 mg, which is about the amount an adult needs each day. Each capsule provides a much higher amount of 47.5 mg. Riboflavin can turn urine bright yellow, which is harmless.

Vitamin B3

Vitamin B3 is taken for skin and for tiredness. It comes in two forms, nicotinic acid and niacinamide. Nicotinic acid can cause the skin to flush, whereas niacinamide does not. Niacin contributes to the maintenance of normal skin, normal energy-yielding metabolism, normal psychological function and the reduction of tiredness and fatigue. Each capsule provides 500 mg of niacinamide.

Biotin

Biotin is commonly taken for hair and nails. A lack of biotin can cause hair to thin. In small studies, people with thin, brittle nails had harder nails after taking high amounts of biotin. Biotin contributes to the maintenance of normal hair and skin. Each capsule provides 8,000 mcg, which is a high amount. Biotin at this strength can affect the results of some blood tests, so tell the person taking your sample that you take it.

The B vitamins together

A B complex provides all eight B vitamins in one product. The people most likely to be low in B vitamins are vegans, vegetarians, older adults and pregnant women, while many people also take a B complex when they feel tired. Our Active B Complex Liquid contains all eight B vitamins with choline. It is taken as half a teaspoon in water.

Anti Homocysteine Support contains folate, B6, B12 and choline, which all contribute to normal homocysteine metabolism. It is usually taken by people who have had their homocysteine level measured in a blood test. Betaine, also known as TMG, is a nutrient found in beetroot, spinach and whole grains that is often taken alongside folate and B12.

We recommend speaking to a GP or pharmacist first if you are pregnant, planning a pregnancy or taking anything on prescription.

Not sure which one fits? Ask Nutri365, the Nutri Tailor AI health expert. Nutri365 checks for interactions and contraindications.

Written by Nutri Tailor from the Health Reference Library. Last checked 6 October 2026. General information, not personal advice.