Written by the Plenthera team (trained in orthomolecular nutrition). Scientifically reviewed in October 2026. Last updated: 6 October 2026.
The eight B vitamins work as a team in metabolism: they help the body release energy from food and are needed for the nervous system and the formation of red blood cells. At Plenthera you will find the food state B-complex from Plantforce, individual vitamin B12 and niacinamide from Vitals, and combination formulas in which B vitamins play a role. On this page you can read what the different B vitamins do, which forms exist and what to look out for when it comes to dosage.
Which vitamin B suits you?
Overview of the common forms on the market. At Plenthera we currently stock a B-complex, individual vitamin B12, individual niacinamide (B3) and combination formulas.
| Form | Best for | Special feature |
|---|---|---|
| B-complex (at Plenthera) | Broad supplementation of all eight B vitamins | Plantforce: food state, 1 capsule per day |
| Vitamin B12 on its own (at Plenthera) | Vegans, vegetarians, older people | Vitals: methyl- and adenosylcobalamin |
| Niacinamide (B3) on its own (at Plenthera) | Targeted B3 supplementation | Vitals: 500 mg, does not cause flushing |
| Combination formulas (at Plenthera) | B vitamins as part of a broader product | PeaPlex, NDR, Elke Dag 50+ |
| Folic acid or methylfolate on its own | Trying to conceive and early pregnancy | Recommended separately around conception |
| Vitamin B6 or B1 on its own | Targeted supplementation on advice | High dosages only short-term |
What is vitamin B?
Vitamin B is a group of eight water-soluble vitamins: B1 (thiamine), B2 (riboflavin), B3 (niacin), B5 (pantothenic acid), B6, B7 (biotin), B9 (folate) and B12 (cobalamin). They act as helper substances (coenzymes) in metabolism, including in releasing energy from food.
The B vitamins were discovered in the first half of the twentieth century, first as a single 'vitamin B', later as a group of separate substances. Each B vitamin has its own role, but they work closely together. Because they are water-soluble, the body stores most of them only to a limited extent; vitamin B12 is an exception and is stored in the liver.
B vitamins are found in many foods, such as wholegrain products, pulses, green vegetables, eggs, meat, fish and dairy. Vitamin B12 occurs almost exclusively in animal products. Anyone who eats a vegan diet therefore needs a B12 supplement. Algae such as spirulina mainly contain B12-like substances that the body cannot use as vitamin B12.
Vitamin B and EFSA – what is scientifically recognised?
Many health claims are authorised for the B vitamins (Regulation (EU) 432/2012). A selection:
"Thiamine, riboflavin, niacin, pantothenic acid, vitamin B6, biotin and vitamin B12 contribute to normal energy-yielding metabolism."
"Vitamin B12 contributes to normal functioning of the nervous system."
"Vitamin B6 and vitamin B12 contribute to the normal function of the immune system."
"Riboflavin, niacin, pantothenic acid, vitamin B6, vitamin B12 and folate contribute to the reduction of tiredness and fatigue."
The claims apply to products that provide at least 15% of the reference intake of the vitamin concerned per daily serving. The Plantforce B-complex reaches this threshold for all eight B vitamins; for the individual products, the claim applies to the vitamin they contain.
Standard forms and active forms – which suits you?
Many B vitamins exist in a standard form, which the body converts itself, and in a form that is already active. An overview:
B12 – cyanocobalamin or methyl-/adenosylcobalamin: cyanocobalamin is stable and the best researched; the body converts it. Methylcobalamin and adenosylcobalamin are the two forms that are active in the body. Vitals combines them in the B12 1000 µg.
Folate – folic acid or methylfolate (5-MTHF): folic acid is the best-researched form, including for the advice around pregnancy. Methylfolate is the active form. People with an MTHFR gene variant convert folic acid more slowly, but they do convert it; methylfolate is a pleasant alternative for them.
B6 – pyridoxine or pyridoxal 5'-phosphate (P5P): P5P is the active form; pyridoxine is converted in the liver.
B3 – nicotinic acid or niacinamide: at higher dosages, nicotinic acid can cause warm, red skin (flushing). Niacinamide (nicotinamide) does not cause flushing.
For most healthy people, both forms work well to maintain status. The choice is mainly a matter of preference.
Vitamin B at Plenthera and other forms on the market
B-complex – at Plenthera
The Plantforce Vegan Vitamin B-Complex (60 capsules) contains all eight B vitamins in food state form, 1 capsule per day: 3.8 mg thiamine, 3.8 mg riboflavin, 18 mg niacin, 6.8 mg pantothenic acid, 3.8 mg vitamin B6, 56 µg biotin, 150 µg folate and 37.5 µg vitamin B12.
Vitamin B12 – at Plenthera
Vitamine B12 1000 µg from Vitals (100 capsules) provides 500 µg methylcobalamin and 500 µg adenosylcobalamin per capsule. The organic Big Food Runderlever (180 capsules) is also a source of B12: 11.9 µg per daily dose of 6 capsules.
Niacinamide (B3) – at Plenthera
Vitamine B3 500 mg from Vitals (100 capsules) contains niacinamide, the form without flushing. NDR 760 mg from Vitals (60 tablets) combines D-ribose with 160 mg nicotinamide per tablet in a delayed-release tablet.
Combination formulas – at Plenthera
PeaPlex from Vitals (90 capsules) combines 1,200 mg palmitoylethanolamide (PEA) with a B-complex at 150% of the reference intake per 3 capsules. Elke Dag 50+ from Vitals is a complete multivitamin with, among other things, active B forms (P5P, methylfolate, methyl- and adenosylcobalamin). In addition to electrolytes, Electrolyte Stamina from Trace Minerals contains 2 mg vitamin B6 (as P5P) per daily dose.
Other forms on the market
Folic acid or methylfolate on its own is recommended when trying to conceive and in early pregnancy. Individual B6, B1 or B2 and B12 lozenges or sprays are also available. We do not currently stock these. Biotin has its own category: biotin.
How do you use vitamin B?
- Choose what suits you: a B-complex for the whole group, individual B12 if you eat few or no animal products, or a targeted individual B vitamin.
- Follow the dosage on the label.
- Preferably take B vitamins at breakfast or lunch.
- Do you use several products (for example a B-complex and a multivitamin)? Then add up the vitamin B6 in particular and stay below the safe upper limit of 12 mg per day.
- Are you pregnant or trying to become pregnant? The advice is then 400 µg folic acid daily, from at least four weeks before conception until ten weeks after conception. Consult your midwife or doctor.
- Dark yellow urine after taking them is normal: this is caused by riboflavin (B2).
- Having a blood test? Then mention that you use B vitamins; biotin in particular can affect some laboratory tests.
Myths and misconceptions about vitamin B
Myth 1: "Everyone needs a methyl B-complex."
Not demonstrated. Folic acid is also converted with an MTHFR gene variant. Active forms are a fine choice, but not a necessity for everyone.
Myth 2: "Vitamin B12 only works as an injection."
Incorrect for most people. In studies, high oral dosages achieve blood levels comparable to injections in many people. With a serious absorption problem, such as pernicious anaemia, injections are needed; the treatment of a diagnosed deficiency always goes through the doctor.
Myth 3: "Spirulina provides enough B12 for vegans."
Incorrect. Spirulina mainly contains B12-like substances that the body cannot use as vitamin B12. Choose a genuine B12 supplement.
Myth 4: "More B vitamins give more energy."
Incorrect. B vitamins contribute to normal energy-yielding metabolism, but above your requirement they do not provide extra energy. Vitamin B6 can actually cause complaints with long-term high intake.
Combining vitamin B with other supplements
- Magnesium: works together with B vitamins in energy metabolism; magnesium contributes to normal energy-yielding metabolism.
- Iron: involved, together with B12 and folate, in the formation of red blood cells; iron contributes to the reduction of tiredness and fatigue.
- Vitamin D: often a point of attention for vegans alongside B12.
- Omega 3: DHA contributes to the maintenance of normal brain function (with 250 mg DHA per day).
- Multivitamin: add up the B vitamins from both products.
Frequently asked questions
What is a B-complex?
A supplement with all eight B vitamins in one capsule: B1, B2, B3, B5, B6, biotin (B7), folate (B9) and B12. Handy if you want to supplement the whole group rather than a single B vitamin.
Should I take vitamin B12 as a vegan?
Yes. Plant-based food provides virtually no usable vitamin B12. The Voedingscentrum (Netherlands Nutrition Centre) therefore advises vegans to take a supplement with vitamin B12. Algae such as spirulina are not a reliable source.
What is the difference between methylcobalamin and cyanocobalamin?
Both are forms of vitamin B12. Cyanocobalamin is the stable, extensively researched standard form that the body converts; methylcobalamin and adenosylcobalamin are the forms that are active in the body. In healthy people, both work to maintain B12 status.
Do I need methylfolate because of MTHFR?
Not necessarily. People with an MTHFR variant also convert folic acid, just more slowly. Methylfolate (5-MTHF) is a good alternative for those who prefer to take the active form.
Does vitamin B6 have an upper limit?
Yes. In 2023, EFSA set the safe upper limit (UL) for adults at 12 mg vitamin B6 per day from all sources combined. Long-term higher intakes can cause nerve symptoms, such as tingling in the hands and feet.
When is the best time to take B vitamins?
Preferably at breakfast or lunch. B vitamins are water-soluble; taking them with a meal is more comfortable for a sensitive stomach. Follow the dosage on the label.
Sources
- Regulation (EU) 432/2012 – list of permitted health claims.
- EFSA NDA Panel (2023) – Scientific opinion on the tolerable upper intake level for vitamin B6. EFSA Journal 21(5):8006.
- Voedingscentrum (Netherlands Nutrition Centre) – Vitamin B12.
- Gezondheidsraad (Health Council of the Netherlands) (2021) – Dietary recommendations for pregnant women.
- Stabler SP (2013). Vitamin B12 deficiency. N Engl J Med 368(2):149–160.
- Pietrzik K, Bailey L & Shane B (2010). Folic acid and L-5-methyltetrahydrofolate: comparison of clinical pharmacokinetics and pharmacodynamics. Clin Pharmacokinet 49(8):535–548.
Disclaimer: This text is for informational purposes only and does not replace medical advice. Vitamin B is a food supplement, not a medicine. If in doubt or if you take medication, we recommend consulting a doctor or orthomolecular therapist first.