Spin & Score up to 25% off your basket
Not sure which vitamin B supplements to choose? We ask an expert to break down vitamin B complex, the benefits and how to find the right fit for your energy and routine
Our top picks
High-strength B12
Holland & Barrett
Holland & Barrett Max Strength Slow Release Vitamin B12 1000ug 180 Tablets
Buy 1 Get 1 Free
£21.69
Pre-conception go-to
Holland & Barrett
Holland & Barrett Folic Acid 400ug 90 Tablets
3 For 2 Mix & Match
£4.25
Easy daily spray
BetterYou
BetterYou Boost Daily Vitamins B12 Oral spray (25ml)
Save up to 1/2 Price
£9.61
RRP £12.49
Thinking about taking a vitamin B supplement, but not sure where to start? If you're looking to help your energy levels after winter, or you’re looking for a little spring routine reset, B vitamins are often one of the first places people look. But with options including vitamin B12, vitamin B complex and individual B vitamins like folic acid, it can be hard to know which one is actually the right fit for you.1,4
To help make things clearer, we’ve broken down the differences between the main types of B vitamin supplements, what they do and who they may suit with the help of H&B science expert, Heeral Tomlinson. “B vitamins aren't just one vitamin; despite the name ‘vitamin B’, it actually refers to a group of eight different vitamins, each with its own important role in the body. They help release energy from food and are found in a variety of foods, spanning from leafy greens to eggs,” she says.
What is vitamin B?
As Heeral mentioned, vitamin B actually refers to a group of eight essential vitamins known as the vitamin B complex. These include:1,4
- vitamin B1 (thiamin)
- B2 (riboflavin)
- B3 (niacin)
- B5 (pantothenic acid)
- B6 (pyridoxine)
- B7 (biotin)
- B9 (folate)
- B12 (cobalamin)
Each one has its own role in the body but many work together, especially when it comes to helping your body release energy from food and supporting the normal functioning of the nervous system.4 Heeral says, “Different B vitamins play roles in supporting normal energy-yielding metabolism and the nervous system. As B vitamins are water-soluble, they're not stored in large amounts in the body and need to be consumed regularly through the diet.”
That’s why some people choose a vitamin B complex supplement – it offers broader support across the whole family rather than focusing on just one B vitamin.1,4
Why are B vitamins important?
Each B vitamin is an essential micronutrient, which means your body needs it to support important everyday processes.1,2 These include helping cells function properly, supporting metabolism and contributing to overall wellbeing.1,2,3
In a nutshell, here’s what they do:
- B1, B2, B3 and B5 help the body release energy from food and support the nervous system4
- B6 contributes to normal protein and glycogen metabolism, and supports the nervous system4
- B7 contributes to normal macronutrient metabolism and the maintenance of normal hair and skin4,7
- B9 contributes to normal blood formation and has an especially important role before and during early pregnancy4,10
- B12 contributes to normal energy-yielding metabolism, normal red blood cell formation and normal nervous system function4
As several B vitamins are involved in energy metabolism, they’re often part of the conversation when you’re looking to feel more like yourself again after a busy period. There's also some evidence linking B vitamins with cognitive health, although research is still developing.5 However, the only B vitamin the body can produce itself is biotin, and only in small amounts, which is why B vitamins need to come in regularly through food or supplementation.1,4,9
Best B vitamin: should you choose B12, B complex or an individual B vitamin?
The best B vitamin for you really depends on why you want to take one.
This is a good choice if you want more all-round support rather than targeting just one nutrient. That's why B complex can be a good option if you’re looking for a supplement that covers several B vitamins in one go, especially as many of them work together.1,4 This can make a B complex a practical choice in spring, when you may be trying to support your energy levels and get back into a routine after winter or a post-holiday lull.
Consider this kind if you want a more targeted option, especially if you follow a plant-based or vegan diet and might not get enough B12 through food alone.4,8 “Vitamin B12 is mainly found in animal-based foods such as meat, fish, dairy and eggs. People following a vegan diet may need to get vitamin B12 from fortified foods or supplements if they're not getting enough. The NHS advises that adults aged 19-64 need around 1.5 micrograms of vitamin B12 per day. Interestingly, as you get older it becomes more difficult to absorb vitamin B12, so you may need to be more mindful of your intake," says Heeral.4
You might zone in on one kind of vitamin B if you have a more specific reason for focusing on one nutrient. For example, folic acid is often recommended for people trying to conceive or during early pregnancy.4,10 “You’ll find folate it in foods such as leafy green vegetables, beans and fortified cereals," says Heeral. "Folic acid is the synthetic form of folate, often added to supplements and fortified foods.
“Folate is often thought of as a pregnancy nutrient, but its role begins even before pregnancy is confirmed. In those very early stages, often before someone knows they’re pregnant, folate supports early development. This is why the NHS recommends a daily 400 microgram folic acid supplement for anyone trying to conceive or who could become pregnant.”4 So, when it comes to choosing the best B vitamin, it’s less about which one is best overall and more about which one is best for your needs.
Our top B vitamin supplements
Solgar
RRP £36.75
£29.40
£0.29/1 Capsule
Want broad B vitamin support in one simple step? This high-potency B complex is a great pick if you’d rather cover all b-vitamins bases than cherry-pick individual supplements. With a full spread of B vitamins including thiamin, riboflavin, niacin, vitamin B6, folic acid, biotin and vitamin B12, it’s designed for those moments when you want your routine to feel streamlined rather than overwhelming.
Many B vitamins contribute to normal energy-yielding metabolism, while some also contribute to the reduction of tiredness and fatigue – so it’s an easy one to reach for when life feels full-on and your energy needs a little more backup.4,6 Best taken with a meal, it’s a handy all-rounder for anyone who wants comprehensive support without overthinking it.
BetterYou
RRP £12.49
£9.61
£38.44/100 ml
Need something quick, easy and ready when you are? This B12 spray is made for busy mornings, packed diaries and anyone who’d rather skip tablets altogether. Vitamin B12 contributes to normal energy-yielding metabolism and helps reduce tiredness and fatigue, making it a targeted option for those looking for focused daily support.4
The spray format keeps things light-touch and convenient, whether you’re dashing out the door, topping up at your desk or trying to make your supplement routine feel a bit less like a chore. It’s also vegan-friendly, which makes it especially great for people who may not get enough B12 through food alone.4,8
Holland & Barrett
£4.25
£0.05/1 Tablet
When you’re trying to conceive, or you’re in the early stages of pregnancy, this is one of those small daily habits that can be really worthwhile. The NHS recommends taking folic acid before pregnancy and during the first 12 weeks because of its role in early development, and supplementing at this stage may help reduce the risk of neural tube defects.4,10 This one is simple, targeted and easy to build into your day, making it a practical choice when you want something clear-cut and dependable without adding extra complexity to your routine. One tablet a day with a meal is all it takes.
Floradix
£17.49
£7.00/100 ml
Not everyone loves swallowing capsules, which is where this liquid formula comes into its own. Packed with a range of B vitamins including B1, B2, niacin, B6, biotin and B12, it offers a gentler-feeling alternative for anyone who prefers their supplements in a more flexible format. Its blend supports normal energy-yielding metabolism, normal nervous system function, reduction of tiredness and fatigue and normal red blood cell formation, so there’s a lot going on in each spoonful.4,6
Add in the fact that it’s free from preservatives, lactose, gluten and artificial flavourings and you’ve got a product that feels both practical and considered. It’s a particularly good fit if you want the benefits of a B complex, but in a format that feels a little easier to take every day.
Holland & Barrett
£21.69
£0.12/1 Tablet
If you’re after a straightforward, high-strength B12 supplement, this one keeps things simple in the best possible way. It’s the kind of product that slots neatly into your routine and gets on with the job. As vitamin B12 is mainly found in animal-based foods, it can be especially useful for those following plant-based diets, as well as older adults who may want to keep a closer eye on their intake.4,8 With 180 tablets in the pack, it’s a practical choice for anyone who prefers a classic tablet format and wants reliable, fuss-free support.
Holland & Barrett
£8.00
£2.67/10 ml
If you like your supplements quick, convenient and enjoyable to take, this blackcurrant-flavoured B12 spray brings a fruitier feel to your daily routine. With just one spray a day, it offers a simple, no-fuss way to help your intake, whether you’re heading into a busy workday, facing a long commute or just want something easy to keep close at hand.
The pocket-sized format makes it especially practical for life on the go, while the fruity blackcurrant flavour gives it a tastier edge. For anyone weighing up B12 vs B complex, this is the kind of product to choose when you want focused B12 support in a format that feels effortless to use.4,8
FAQs about B vitamins
The main vitamin B complex benefits include support for normal energy-yielding metabolism, nervous system function and in some cases the reduction of tiredness and fatigue, depending on the nutrients included.4,6
There isn’t one single answer because several B vitamins contribute to normal energy-yielding metabolism.4 If you want broader support, a vitamin B complex may be a good choice. If you want something more targeted, vitamin B12 is a great option for energy-related support.4
Not necessarily – it depends on your goal. B12 is more targeted, while a B complex gives you a wider spread of B vitamins in one formula. If you follow a vegan diet or specifically want to focus on B12 intake, a dedicated B12 supplement may make more sense. If you want broader everyday support, a B complex may be the better fit.4,8
People following a vegan diet may be at greater risk of low vitamin B12 intake because B12 is mainly found in animal-based foods.4,6 Older adults and people with some gastrointestinal conditions may also need to be more mindful of intake.8
The final say
To decide on the best B vitamin for you, start with your goal. If you want broader everyday support, a vitamin B complex can be a smart all-round choice. If you’re specifically looking for B12 for energy, or you follow a vegan diet, a dedicated vitamin B12 supplement may be more suitable. And if you’re trying to conceive, folic acid is the more targeted option.4,8,10 In other words, the best B vitamin is the one that matches your needs, your diet and your routine.
Read up on our favourite vitamin B12 supplements, or browse our full range of vitamin B supplements to find the right fit for you, whether that’s a complete B complex, a targeted B12 spray or a daily folic acid tablet.
Disclaimer – This article provides informational advice and is not a substitute for medical care. Working with experts for accuracy, we take great care to ensure the information is up-to-date and relevant. However, you should always consult your GP or healthcare professional before using supplements or alternative products, particularly if you have medical conditions or are under supervision.
1. Ali MA, et al. Dietary vitamin B complex: Orchestration in human nutrition throughout life with sex differences. Nutrients. 2022;14(19):3940. https://doi.org/10.3390/nu14193940
2. Peterson CT, et al. B vitamins and their role in immune regulation and cancer. Nutrients. 2020;12(11):3380. https://doi.org/10.3390/nu12113380
3. Billman GE. Homeostasis: The underappreciated and far too often ignored central organizing principle of physiology. Front Physiol. 2020;11(200). https://doi.org/10.3389/fphys.2020.00200
4. NHS. B vitamins and folic acid - Vitamins and minerals [Internet]. [cited 2024 May 17]. Available from: https://www.nhs.uk/conditions/vitamins-and-minerals/vitamin-b/
5. Wang Z, et al. B vitamins and prevention of cognitive decline and incident dementia: A systematic review and meta-analysis. Nutr Rev. 2022;80(4):931–49. https://doi.org/10.1093/nutrit/nuab057
6. Tardy A-L, et al. Vitamins and minerals for energy, fatigue and cognition: A narrative review of the biochemical and clinical evidence. Nutrients. 2020;12(1):228. https://doi.org/10.3390/nu12010228
7. Dattola A, et al. Role of vitamins in skin health: A systematic review. Curr Nutr Rep. 2020;9(3):226–35. https://doi.org/10.1007/s13668-020-00322-4
8. Ankar A, et al. Vitamin B12 deficiency. Treasure Island (FL): StatPearls Publishing; 2022. Available from: https://www.ncbi.nlm.nih.gov/books/NBK441923/
9. Saleem F, et al. Biotin deficiency. Treasure Island (FL): StatPearls Publishing; 2023. Available from: https://europepmc.org/article/nbk/nbk547751#free-full-text
10. Argyridis S. Folic acid in pregnancy. Obstet, Gynaecol Reprod Med. 2019;29(4):118–20. https://www.sciencedirect.com/science/article/abs/pii/S1751721419300260
11. Sijilmassi O. Folic acid deficiency and vision: A review. Graefe’s Arch Clin Exp Ophthalmol. 2019;257(8):1573–80. https://doi.org/10.1007/s00417-019-04304-3
https://doi.org/10.1007/s13668-020-00322-4>
https://doi.org/10.1007/s13668-020-00322-4>
Related to this article
