{"title":"Vitamin B","description":"\u003cp\u003e\u003cscript type=\"application\/ld+json\"\u003e\n{\n  \"@context\": \"https:\/\/schema.org\",\n  \"@type\": \"BreadcrumbList\",\n  \"itemListElement\": [\n    { \"@type\": \"ListItem\", \"position\": 1, \"name\": \"Home\", \"item\": \"https:\/\/plenthera.com\/\" },\n    { \"@type\": \"ListItem\", \"position\": 2, \"name\": \"Categorieën\", \"item\": \"https:\/\/plenthera.com\/collections\/\" },\n    { \"@type\": \"ListItem\", \"position\": 3, \"name\": \"Vitamine B\", \"item\": \"https:\/\/plenthera.com\/collections\/vitamine-b\/\" }\n  ]\n}\n\u003c\/script\u003e \u003cscript type=\"application\/ld+json\"\u003e\n{\n  \"@context\": \"https:\/\/schema.org\",\n  \"@type\": \"CollectionPage\",\n  \"name\": \"Vitamine B bij Plenthera\",\n  \"description\": \"Premium B-vitamines — methylcobalamine, methylfolaat, P5P en complete B-complex. EFSA-erkende claims voor energie en zenuwstelsel.\",\n  \"url\": \"https:\/\/plenthera.com\/collections\/vitamine-b\/\",\n  \"inLanguage\": \"nl-NL\",\n  \"isPartOf\": { \"@type\": \"WebSite\", \"name\": \"Plenthera\", \"url\": \"https:\/\/plenthera.com\/\" },\n  \"about\": {\n    \"@type\": \"Thing\",\n    \"name\": \"Vitamine B\",\n    \"alternateName\": [\"B-complex\", \"B-vitamines\"],\n    \"description\": \"Vitamine B is een groep van 8 wateroplosbare vitamines essentieel voor energie-stofwisseling, zenuwstelsel en bloedvorming.\"\n  }\n}\n\u003c\/script\u003e \u003cscript type=\"application\/ld+json\"\u003e\n{\n  \"@context\": \"https:\/\/schema.org\",\n  \"@type\": \"FAQPage\",\n  \"mainEntity\": [\n    {\"@type\":\"Question\",\"name\":\"Wat is een B-complex?\",\"acceptedAnswer\":{\"@type\":\"Answer\",\"text\":\"Een B-complex is een supplement met alle 8 B-vitamines (B1, B2, B3, B5, B6, B7\/biotine, B9\/foliumzuur, B12) gecombineerd. Premium B-complex bevat bioactieve vormen — methylfolaat, methylcobalamine, P5P.\"}},\n    {\"@type\":\"Question\",\"name\":\"Wat is methylfolaat?\",\"acceptedAnswer\":{\"@type\":\"Answer\",\"text\":\"De biologisch actieve vorm van B9 (5-methyltetrahydrofolaat). Direct opneembaar zonder enzymatische conversie. Cruciaal voor MTHFR-dragers (30-50% bevolking) wier foliumzuur-omzetting verminderd is.\"}},\n    {\"@type\":\"Question\",\"name\":\"Wat is methylcobalamine?\",\"acceptedAnswer\":{\"@type\":\"Answer\",\"text\":\"Bioactieve vorm van B12 — direct opneembaar in zenuwstelsel. Klassieke cyanocobalamine moet eerst worden omgezet, terwijl methylcobalamine direct werkt.\"}},\n    {\"@type\":\"Question\",\"name\":\"Vegans en B12 — hoe doseer ik?\",\"acceptedAnswer\":{\"@type\":\"Answer\",\"text\":\"Plantaardige voeding levert vrijwel geen actieve B12. Vegans en vegetariërs adviseren we 250-1.000 µg methylcobalamine per dag, of 2.000 µg 2-3x per week. Spirulina is GEEN betrouwbare B12-bron.\"}},\n    {\"@type\":\"Question\",\"name\":\"Heeft B6 een bovengrens?\",\"acceptedAnswer\":{\"@type\":\"Answer\",\"text\":\"Ja. EFSA-bovengrens (UL): 25 mg\/dag voor langdurig gebruik. Boven die grens (vooral langdurig) kan reversibele perifere neuropathie ontstaan. Houd je aan dosering op het etiket.\"}}\n  ]\n}\n\u003c\/script\u003e\u003c\/p\u003e\n\u003carticle\u003e\n\u003cp\u003e\u003cem\u003eWritten by the Plenthera team (orthomolecularly trained). Scientifically reviewed in April 2026. Last updated: April 30, 2026.\u003c\/em\u003e\u003c\/p\u003e\n\n\u003cp\u003eThe eight B vitamins together form the most essential cofactor team for your metabolism. They generate energy from food, support the nervous system, and are crucial for blood formation and cell division. At Plenthera, you'll find \u003ca href=\"\/en\/collections\/vitamine-b\"\u003eB vitamins\u003c\/a\u003e in both forms: a complete B-complex for those who want all eight in balance, and individual B vitamins for targeted supplementation. Premium formulas use bioactive forms — methylcobalamin, methylfolate, P5P — which are directly absorbable without enzymatic conversion.\u003c\/p\u003e\n\n\u003cnav aria-label=\"Table of Contents\"\u003e\n\u003ch2\u003eTable of Contents\u003c\/h2\u003e\n\n\u003col\u003e\n\n\u003cli\u003e\u003ca href=\"#vergelijking\"\u003eWhich B vitamin is right for you?\u003c\/a\u003e\u003c\/li\u003e\n\n\u003cli\u003e\u003ca href=\"#wat-is-vitamine-b\"\u003eWhat is vitamin B?\u003c\/a\u003e\u003c\/li\u003e\n\n\u003cli\u003e\u003ca href=\"#efsa-claims\"\u003eVitamin B and EFSA — what is scientifically recognized?\u003c\/a\u003e\u003c\/li\u003e\n\n\u003cli\u003e\u003ca href=\"#synthetische-vs-bioactieve-vormen-wat-past-bij-jou\"\u003eSynthetic vs. bioactive forms — what suits you?\u003c\/a\u003e\u003c\/li\u003e\n\n\u003cli\u003e\u003ca href=\"#vormen\"\u003eThe B vitamin forms at Plenthera\u003c\/a\u003e\u003c\/li\u003e\n\n\u003cli\u003e\u003ca href=\"#hoe-gebruik\"\u003eHow to use vitamin B?\u003c\/a\u003e\u003c\/li\u003e\n\n\u003cli\u003e\u003ca href=\"#mythes\"\u003eMyths and misconceptions about vitamin B\u003c\/a\u003e\u003c\/li\u003e\n\n\u003cli\u003e\u003ca href=\"#combineren\"\u003eCombining Vitamin B with other supplements\u003c\/a\u003e\u003c\/li\u003e\n\n\u003cli\u003e\u003ca href=\"#faq\"\u003eFrequently asked questions\u003c\/a\u003e\u003c\/li\u003e\n\n\u003cli\u003e\u003ca href=\"#bronnen\"\u003eSources\u003c\/a\u003e\u003c\/li\u003e\n\n\n\u003c\/ol\u003e\n\n\u003c\/nav\u003e\n\u003csection\u003e\n\u003ch2 id=\"vergelijking\"\u003eWhich B vitamin is right for you?\u003c\/h2\u003e\n\n\u003ctable\u003e\n\n\u003cthead\u003e\n\n\u003ctr\u003e\n\n\u003cth\u003eForm\u003c\/th\u003e\n\n\u003cth\u003eBest for\u003c\/th\u003e\n\n\u003cth\u003eSpecial features\u003c\/th\u003e\n\n\n\u003c\/tr\u003e\n\n\n\u003c\/thead\u003e\n\n\u003ctbody\u003e\n\n\u003ctr\u003e\n\n\u003ctd\u003eB-complex synthetic\u003c\/td\u003e\n\n\u003ctd\u003eGeneral \u0026lt;50, cost-effective\u003c\/td\u003e\n\n\u003ctd\u003eClassic pathway\u003c\/td\u003e\n\n\n\u003c\/tr\u003e\n\n\u003ctr\u003e\n\n\u003ctd\u003eB-complex bioactive\u003c\/td\u003e\n\n\u003ctd\u003eMTHFR, 50+, premium\u003c\/td\u003e\n\n\u003ctd\u003eMethylated forms\u003c\/td\u003e\n\n\n\u003c\/tr\u003e\n\n\u003ctr\u003e\n\n\u003ctd\u003eB12 methylcobalamin\u003c\/td\u003e\n\n\u003ctd\u003eVegans, elderly, nervous system\u003c\/td\u003e\n\n\u003ctd\u003eDirectly absorbable\u003c\/td\u003e\n\n\n\u003c\/tr\u003e\n\n\u003ctr\u003e\n\n\u003ctd\u003eMethylfolate single\u003c\/td\u003e\n\n\u003ctd\u003eMTHFR, preconception, pregnancy\u003c\/td\u003e\n\n\u003ctd\u003e5-MTHF active\u003c\/td\u003e\n\n\n\u003c\/tr\u003e\n\n\u003ctr\u003e\n\n\u003ctd\u003eBiotin single\u003c\/td\u003e\n\n\u003ctd\u003eHair\/skin\/nails concerns\u003c\/td\u003e\n\n\u003ctd\u003eHigh dosage possible\u003c\/td\u003e\n\n\n\u003c\/tr\u003e\n\n\u003ctr\u003e\n\n\u003ctd\u003eB6 (P5P) single\u003c\/td\u003e\n\n\u003ctd\u003ePyridoxine target, high need\u003c\/td\u003e\n\n\u003ctd\u003eBioactive\u003c\/td\u003e\n\n\n\u003c\/tr\u003e\n\n\u003ctr\u003e\n\n\u003ctd\u003eNiacin (B3) single\u003c\/td\u003e\n\n\u003ctd\u003eSpecific B3 target\u003c\/td\u003e\n\n\u003ctd\u003eFlush or niacinamide choice\u003c\/td\u003e\n\n\n\u003c\/tr\u003e\n\n\n\u003c\/tbody\u003e\n\n\n\u003c\/table\u003e\n\n\u003c\/section\u003e\n\u003csection\u003e\n\u003ch2 id=\"wat-is-vitamine-b\"\u003eWhat is vitamin B?\u003c\/h2\u003e\n\n\u003cp\u003e\u003cstrong\u003eVitamin B is a group of 8 water-soluble vitamins: B1 (thiamine), B2 (riboflavin), B3 (niacin), B5 (pantothenic acid), B6 (pyridoxine), B7 (biotin), B9 (folic acid), and B12 (cobalamin). They act as cofactors in hundreds of enzymatic reactions — especially in energy metabolism, nervous system function, and blood formation.\u003c\/strong\u003e\u003c\/p\u003e\n\n\u003cp\u003eThe B vitamins were discovered one by one in the first half of the 20th century — first as a single \"vitamin B,\" later separated when researchers found them to be multiple compounds. Today, we know that each of the eight B vitamins has its own role, but they also work closely together in metabolic networks. A deficiency in one B vitamin often affects the function of the others.\u003c\/p\u003e\n\n\u003cp\u003eThe most important distinction in modern B vitamin supplements is between synthetic precursors and bioactive forms. \u003ca href=\"\/en\/collections\/foliumzuur\"\u003eFolic acid\u003c\/a\u003e (synthetic) must be converted by the body to 5-MTHF (methylfolate) before it can be used. Cyanocobalamin must be converted to methylcobalamin or adenosylcobalamin. Pyridoxine HCl to pyridoxal-5-phosphate (P5P). For people with an MTHFR gene variant (30-50% of the population), this conversion is less efficient — for them, bioactive forms are significantly more effective.\u003c\/p\u003e\n\n\u003cp\u003eA specific point of attention: \u003ca href=\"\/en\/collections\/vitamine-b12\"\u003eB12\u003c\/a\u003e. Plant-based foods provide almost no biologically active B12 — vegans and vegetarians need targeted supplementation to prevent deficiency. Spirulina and certain algae contain \"pseudo-B12\" which is not recognized by the body as active B12 (See our spirulina category for the explanation). For vegans: choose methylcobalamin, not cyanocobalamin. Also, check our \u003ca href=\"\/en\/collections\/multi-vitamines\"\u003emultivitamin category\u003c\/a\u003e for complete-formula options.\u003c\/p\u003e\n\n\u003c\/section\u003e\n\u003csection\u003e\n\u003ch2 id=\"efsa-claims\"\u003eVitamin B and EFSA — what is scientifically recognized?\u003c\/h2\u003e\n\n\u003cp\u003eB vitamins have the most extensive range of recognized \u003ca rel=\"noopener noreferrer\" href=\"https:\/\/www.efsa.europa.eu\/en\/topics\/topic\/health-claims\" target=\"_blank\"\u003eEFSA\u003c\/a\u003e claims of all vitamins. Each individual B vitamin has its own claims; in summary:\u003c\/p\u003e\n\n\u003cblockquote\u003e\u003cem\u003e\u003cstrong\u003e\"Thiamine (B1) contributes to normal energy-yielding metabolism and to the normal functioning of the nervous system.\"\u003c\/strong\u003e\u003c\/em\u003e\u003c\/blockquote\u003e\n\n\u003cblockquote\u003e\u003cem\u003e\u003cstrong\u003e\"Riboflavin (B2) contributes to the protection of cells from oxidative stress and to normal energy-yielding metabolism.\"\u003c\/strong\u003e\u003c\/em\u003e\u003c\/blockquote\u003e\n\n\u003cblockquote\u003e\u003cem\u003e\u003cstrong\u003e\"Niacin (B3) contributes to the normal functioning of the nervous system and to the reduction of tiredness and fatigue.\"\u003c\/strong\u003e\u003c\/em\u003e\u003c\/blockquote\u003e\n\n\u003cblockquote\u003e\u003cem\u003e\u003cstrong\u003e\"Pantothenic acid (B5) contributes to normal mental performance.\"\u003c\/strong\u003e\u003c\/em\u003e\u003c\/blockquote\u003e\n\n\u003cblockquote\u003e\u003cem\u003e\u003cstrong\u003e\"Vitamin B6 contributes to normal energy-yielding metabolism, to normal protein and glycogen metabolism, and to the reduction of fatigue.\"\u003c\/strong\u003e\u003c\/em\u003e\u003c\/blockquote\u003e\n\n\u003cblockquote\u003e\u003cem\u003e\u003cstrong\u003e\"Biotin (B7) contributes to the maintenance of normal hair, normal mucous membranes and normal metabolism.\"\u003c\/strong\u003e\u003c\/em\u003e\u003c\/blockquote\u003e\n\n\u003cblockquote\u003e\u003cem\u003e\u003cstrong\u003e\"Folic acid (B9) contributes to normal psychological function, to normal amino acid synthesis, to normal blood formation and, in pregnant women, to the growth of maternal tissue.\"\u003c\/strong\u003e\u003c\/em\u003e\u003c\/blockquote\u003e\n\n\u003cblockquote\u003e\u003cem\u003e\u003cstrong\u003e\"Vitamin B12 contributes to normal energy-yielding metabolism, to the normal functioning of the nervous system, to normal red blood cell formation and to the reduction of fatigue.\"\u003c\/strong\u003e\u003c\/em\u003e\u003c\/blockquote\u003e\n\n\u003cp\u003eThresholds: claims apply with a daily intake of at least 15% RI per serving. Our B-complex formulas typically provide 100-200% RI per B vitamin, well above the threshold.\u003c\/p\u003e\n\n\u003c\/section\u003e\n\u003csection\u003e\n\u003ch2 id=\"synthetische-vs-bioactieve-vormen-wat-past-bij-jou\"\u003eSynthetic vs. bioactive forms — what suits you?\u003c\/h2\u003e\n\n\u003cp\u003e\u003cstrong\u003eB9 — folic acid vs. methylfolate (5-MTHF):\u003c\/strong\u003e Folic acid must be enzymatically converted. In MTHFR carriers (30-50% of the population), this conversion is less efficient. 5-MTHF (Quatrefolic, Metafolin) is directly absorbable.\u003c\/p\u003e\n\n\u003cp\u003e\u003cstrong\u003eB12 — cyanocobalamin vs. methylcobalamin:\u003c\/strong\u003e Cyanocobalamin: synthetic, cost-effective, needs to be converted. Methylcobalamin: bioactive, directly available for the nervous system. Adenosylcobalamin: for mitochondria.\u003c\/p\u003e\n\n\u003cp\u003e\u003cstrong\u003eB6 — pyridoxine HCl vs. P5P (pyridoxal-5-phosphate):\u003c\/strong\u003e Pyridoxine must be converted in the liver. P5P is directly biologically active. For liver burden or impaired liver function, P5P is the premium choice.\u003c\/p\u003e\n\n\u003cp\u003e\u003cstrong\u003eRiboflavin B2 — riboflavin vs. riboflavin-5-phosphate (R5P):\u003c\/strong\u003e R5P is directly absorbable; classic riboflavin needs to be converted.\u003c\/p\u003e\n\n\u003cp\u003e\u003cstrong\u003eRecommendation:\u003c\/strong\u003e For healthy non-MTHFR carriers \u0026lt;50: synthetic forms work fine. For MTHFR carriers, the elderly, or those with known B vitamin deficiencies: bioactive forms are beneficial. The \u003ca rel=\"noopener noreferrer\" href=\"https:\/\/www.nvwa.nl\/onderwerpen\/voedingssupplementen\/risico-s-voedingssupplementen\" target=\"_blank\"\u003eNVWA\u003c\/a\u003e indicates that high doses of certain B vitamins, especially B6, can carry risks.\u003c\/p\u003e\n\n\u003c\/section\u003e\n\u003csection\u003e\n\u003ch2 id=\"vormen\"\u003eThe B vitamin forms at Plenthera\u003c\/h2\u003e\n\n\u003ch3\u003eB-complex (synthetic forms)\u003c\/h3\u003e\n\n\u003cp\u003eClassic complete B formula with all 8 B vitamins. Cost-effective, for general supplementation.\u003c\/p\u003e\n\n\u003ch3\u003eB-complex (bioactive \/ methylated)\u003c\/h3\u003e\n\n\u003cp\u003ePremium version with methylcobalamin, methylfolate, P5P, and R5P. For MTHFR carriers, the elderly, or those who want maximum absorption.\u003c\/p\u003e\n\n\u003ch3\u003eVitamin B12 (methylcobalamin)\u003c\/h3\u003e\n\n\u003cp\u003eIndividual B12 in active form. For vegans, the elderly, people with absorption issues. Dosages 250-2,000 µg.\u003c\/p\u003e\n\n\u003ch3\u003eFolic acid \/ methylfolate\u003c\/h3\u003e\n\n\u003cp\u003eB9 individually — methylfolate for MTHFR, folic acid for general use. Crucial in preconception and pregnancy. See also the advice from the \u003ca rel=\"noopener noreferrer\" href=\"https:\/\/www.gezondheidsraad.nl\/documenten\/2021\/06\/22\/voedingsaanbevelingen-voor-zwangere-vrouwen\" target=\"_blank\"\u003eHealth Council\u003c\/a\u003e on folic acid supplementation.\u003c\/p\u003e\n\n\u003ch3\u003eBiotin (B7)\u003c\/h3\u003e\n\n\u003cp\u003eIndividual biotin for hair\/skin\/nails concerns. Dosages 1,000-10,000 µg. See our \u003ca href=\"\/en\/collections\/biotine\"\u003ebiotin category\u003c\/a\u003e for a specific focus.\u003c\/p\u003e\n\n\u003ch3\u003eVitamin B6 (P5P)\u003c\/h3\u003e\n\n\u003cp\u003eIndividual B6 in bioactive P5P form. For pyridoxine-targeted supplementation, high B6 needs.\u003c\/p\u003e\n\n\u003ch3\u003eNiacin (B3)\u003c\/h3\u003e\n\n\u003cp\u003eIndividual niacin — as nicotinic acid (flush effect) or niacinamide (no flush). Dosages 50-500 mg.\u003c\/p\u003e\n\n\u003c\/section\u003e\n\u003csection\u003e\n\u003ch2 id=\"hoe-gebruik\"\u003eHow to use vitamin B?\u003c\/h2\u003e\n\n\u003cp\u003eSimple basic approach for B vitamins:\u003c\/p\u003e\n\n\u003col\u003e\n\n\u003cli\u003eDetermine your goal: general supplementation (B-complex), MTHFR pathway (bioactive B-complex), specific focus (individual B12, B9, B7).\u003c\/li\u003e\n\n\u003cli\u003eFor general maintenance: one B-complex per day — preferably in the morning.\u003c\/li\u003e\n\n\u003cli\u003eFor vegans: at least 250 µg methylcobalamin daily, or 2,000 µg 2-3 times per week.\u003c\/li\u003e\n\n\u003cli\u003eFor MTHFR carriers and preconception: bioactive B-complex with methylfolate (400-800 µg\/day).\u003c\/li\u003e\n\n\u003cli\u003eTake B-complex in the morning — some B vitamins can be alerting (avoid late evening if sensitive).\u003c\/li\u003e\n\n\u003cli\u003eB vitamins are water-soluble — not necessarily with a meal, but sensitive stomachs prefer with food.\u003c\/li\u003e\n\n\u003cli\u003eFor high doses of vitamin B6 (\u0026gt;25 mg\/day): temporary use and consult with a therapist. UL \u003ca rel=\"noopener noreferrer\" href=\"https:\/\/www.efsa.europa.eu\/en\/topics\/topic\/food-supplements\" target=\"_blank\"\u003eEFSA\u003c\/a\u003e: 25 mg\/day.\u003c\/li\u003e\n\n\u003cli\u003eFor niacin flush with B3 forms: often normal, otherwise choose niacinamide (no flush).\u003c\/li\u003e\n\n\n\u003c\/ol\u003e\n\n\u003c\/section\u003e\n\u003csection\u003e\n\u003ch2 id=\"mythes\"\u003eMyths and misconceptions about vitamin B\u003c\/h2\u003e\n\n\u003cp\u003e\u003cem\u003e\u003cstrong\u003eMyth 1: \"Everyone needs a methylated B-complex.\"\u003c\/strong\u003e\u003c\/em\u003e\u003c\/p\u003e\n\n\u003cp\u003eIncorrect. For 50-70% of the population without an MTHFR mutation, the body processes synthetic B vitamins perfectly well. Bioactive forms are useful for MTHFR carriers, the elderly, or with specific complaints.\u003c\/p\u003e\n\n\u003cp\u003e\u003cem\u003e\u003cstrong\u003eMyth 2: \"B12 can only be given by injection.\"\u003c\/strong\u003e\u003c\/em\u003e\u003c\/p\u003e\n\n\u003cp\u003eIncorrect for most people. Oral methylcobalamin in sufficient dosage (1,000-2,000 µg) achieves comparable blood levels to injections. Injection is only indicated for severe absorption disorders (pernicious anemia, gastric bypass).\u003c\/p\u003e\n\n\u003cp\u003e\u003cem\u003e\u003cstrong\u003eMyth 3: \"Spirulina provides enough B12 for vegans.\"\u003c\/strong\u003e\u003c\/em\u003e\u003c\/p\u003e\n\n\u003cp\u003eIncorrect. Spirulina contains pseudo-B12, which is not recognized by humans as active B12. Vegans need targeted methylcobalamin supplementation.\u003c\/p\u003e\n\n\u003cp\u003e\u003cem\u003e\u003cstrong\u003eMyth 4: \"High doses of B-complex provide energy faster.\"\u003c\/strong\u003e\u003c\/em\u003e\u003c\/p\u003e\n\n\u003cp\u003eThe effect on energy is a function of correcting a deficiency, not of mega-dosing. Above the RI, extra B-complex does not provide extra energy. However, B6 above 25 mg\/day can cause neuropathy in the long term.\u003c\/p\u003e\n\n\u003c\/section\u003e\n\u003csection\u003e\n\u003ch2 id=\"combineren\"\u003eCombining Vitamin B with other supplements\u003c\/h2\u003e\n\n\u003cp\u003eB vitamins work in a cofactor network with other nutrients. Commonly chosen combinations:\u003c\/p\u003e\n\n\u003cul\u003e\n\n\u003cli\u003e\n\n\u003ca href=\"\/en\/collections\/magnesium\"\u003eMagnesium\u003c\/a\u003e: cofactor in many B vitamin reactions.\u003c\/li\u003e\n\n\u003cli\u003e\n\n\u003ca href=\"\/en\/collections\/vitamine-d\"\u003eVitamin D\u003c\/a\u003e: for broad basic coverage.\u003c\/li\u003e\n\n\u003cli\u003e\n\n\u003ca href=\"\/en\/collections\/ijzer\"\u003eIron\u003c\/a\u003e: B12 and folic acid work together with iron for red blood cells.\u003c\/li\u003e\n\n\u003cli\u003eQ10: for mitochondrial energy cluster. See our Q10 category.\u003c\/li\u003e\n\n\u003cli\u003e\n\n\u003ca href=\"\/en\/collections\/multi-vitamines\"\u003eMultivitamin\u003c\/a\u003e: complete formula that incorporates B-complex.\u003c\/li\u003e\n\n\u003cli\u003e\n\n\u003ca href=\"\/en\/collections\/aminozuren\"\u003eCholine\u003c\/a\u003e: related to methylation cycle, often with B-complex.\u003c\/li\u003e\n\n\u003cli\u003e\n\n\u003ca href=\"\/en\/collections\/lion-s-mane\"\u003eLion's Mane\u003c\/a\u003e: for brain concerns in combination with B-complex.\u003c\/li\u003e\n\n\n\u003c\/ul\u003e\n\n\u003c\/section\u003e\n\u003csection\u003e\n\u003ch2 id=\"faq\"\u003eFrequently asked questions\u003c\/h2\u003e\n\n\u003cp\u003e\u003cstrong\u003eWhat is vitamin B?\u003c\/strong\u003e\u003c\/p\u003e\n\n\u003cp\u003eGroup of 8 water-soluble vitamins: B1, B2, B3, B5, B6, B7 (biotin), B9 (folic acid), B12. Cofactors in energy metabolism and the nervous system.\u003c\/p\u003e\n\n\u003cp\u003e\u003cstrong\u003eWhat is a B-complex?\u003c\/strong\u003e\u003c\/p\u003e\n\n\u003cp\u003eSupplement containing all 8 B vitamins. Premium versions contain bioactive forms (methylfolate, methylcobalamin, P5P).\u003c\/p\u003e\n\n\u003cp\u003e\u003cstrong\u003eWhat is methylfolate?\u003c\/strong\u003e\u003c\/p\u003e\n\n\u003cp\u003e5-methyltetrahydrofolate — bioactive form of B9. Crucial for MTHFR carriers whose folic acid conversion is reduced.\u003c\/p\u003e\n\n\u003cp\u003e\u003cstrong\u003eWhat is methylcobalamin?\u003c\/strong\u003e\u003c\/p\u003e\n\n\u003cp\u003eBioactive form of B12 — directly absorbable for the nervous system. Better than cyanocobalamin for vegans, the elderly.\u003c\/p\u003e\n\n\u003cp\u003e\u003cstrong\u003eHow many B vitamins per day?\u003c\/strong\u003e\u003c\/p\u003e\n\n\u003cp\u003eFollow a good B-complex (100-200% RI per B). For individual B12 for vegans: 250-1,000 µg\/day or 2,000 µg 2-3 times\/week.\u003c\/p\u003e\n\n\u003cp\u003e\u003cstrong\u003eWhen to take B vitamins?\u003c\/strong\u003e\u003c\/p\u003e\n\n\u003cp\u003ePreferably in the morning — some experience an alerting effect. Not right before bedtime.\u003c\/p\u003e\n\n\u003cp\u003e\u003cstrong\u003eDo I need an MTHFR test?\u003c\/strong\u003e\u003c\/p\u003e\n\n\u003cp\u003eNot necessary. A safe strategy is to opt for a methylated B-complex as standard — no disadvantage for non-MTHFR carriers, advantage for carriers.\u003c\/p\u003e\n\n\u003cp\u003e\u003cstrong\u003eVegans and B12 — how do I dose?\u003c\/strong\u003e\u003c\/p\u003e\n\n\u003cp\u003e250-1,000 µg methylcobalamin per day, or 2,000 µg 2-3 times per week. Spirulina is NOT a source of B12.\u003c\/p\u003e\n\n\u003cp\u003e\u003cstrong\u003eWhat is the difference between folic acid and methylfolate?\u003c\/strong\u003e\u003c\/p\u003e\n\n\u003cp\u003eFolic acid: synthetic, needs to be converted. Methylfolate: directly biologically active.\u003c\/p\u003e\n\n\u003cp\u003e\u003cstrong\u003eDoes B6 have an upper limit?\u003c\/strong\u003e\u003c\/p\u003e\n\n\u003cp\u003eYes, EFSA-UL 25 mg\/day for long-term use. Above this limit, reversible neuropathy can occur.\u003c\/p\u003e\n\n\u003c\/section\u003e\n\u003csection\u003e\n\u003ch2 id=\"bronnen\"\u003eSources\u003c\/h2\u003e\n\n\u003cul\u003e\n\n\u003cli\u003e\n\n\u003ca rel=\"noopener noreferrer\" href=\"https:\/\/www.efsa.europa.eu\/en\/topics\/topic\/health-claims\" target=\"_blank\"\u003eEFSA Regulation (EU) 432\/2012\u003c\/a\u003e — claims for B vitamins.\u003c\/li\u003e\n\n\u003cli\u003e\n\n\u003ca rel=\"noopener noreferrer\" href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/20608755\/\" target=\"_blank\"\u003ePietrzik K. et al.\u003c\/a\u003e, \"Folic acid and L-5-methyltetrahydrofolate: comparison of clinical pharmacokinetics and pharmacodynamics\", Clin Pharmacokinet (2010).\u003c\/li\u003e\n\n\u003cli\u003e\n\n\u003ca rel=\"noopener noreferrer\" href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/21872558\/\" target=\"_blank\"\u003eStover PJ. \u0026amp; Field MS.\u003c\/a\u003e, \"Trafficking of intracellular folates\", Adv Nutr (2011).\u003c\/li\u003e\n\n\u003cli\u003e\n\n\u003ca rel=\"noopener noreferrer\" href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/23301732\/\" target=\"_blank\"\u003eStabler SP.\u003c\/a\u003e, \"Vitamin B12 deficiency\", N Engl J Med (2013).\u003c\/li\u003e\n\n\u003cli\u003e\n\n\u003ca rel=\"noopener noreferrer\" href=\"https:\/\/www.efsa.europa.eu\/en\/topics\/topic\/food-supplements\" target=\"_blank\"\u003eEFSA NDA Panel\u003c\/a\u003e — Tolerable Upper Intake Level for vitamin B6 (2023 update).\u003c\/li\u003e\n\n\n\u003c\/ul\u003e\n\n\u003c\/section\u003e\n\u003cp\u003e\u003cem\u003e\u003cstrong\u003eDisclaimer:\u003c\/strong\u003e This text is intended for informational purposes only and does not replace medical advice. Vitamin B is a dietary supplement, not a medicine. In case of doubt or if you are taking medication, we recommend consulting a doctor or orthomolecular therapist first.\u003c\/em\u003e\u003c\/p\u003e\n\n\u003c\/article\u003e","products":[{"product_id":"big-food-beef-liver-organic-grass-fed-180-caps","title":"Beef Liver Capsules Organic \u0026 Grass-Fed – 180 capsules","description":"\u003cp\u003eBig Food Beef Liver contains organic, freeze-dried beef liver in capsules with a plant-based capsule shell. The beef liver comes from grass-fed cattle. The daily dose of 6 capsules provides 3,000 mg of freeze-dried beef liver, with vitamin A, folate, vitamin B12, and copper.\u003c\/p\u003e","brand":"Big Food","offers":[{"title":"Default Title","offer_id":56769565917529,"sku":"BF93345","price":39.95,"currency_code":"EUR","in_stock":false}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0941\/6127\/3177\/files\/big-food-organic-beef-liver-500mg-180-caps-1.jpg?v=1774442137"},{"product_id":"vitals-vitamine-b3-500mg-100-caps","title":"Vitamin B3 500mg - 100 caps","description":"\u003cp\u003eVitals Vitamin B3 500 mg contains 100 capsules, each with 500 mg of niacinamide (nicotinamide), a form of vitamin B3 that does not cause a 'niacin flush'. The capsule is plant-based (pullulan, from cassava) and supplemented with a rice-derived excipient. The recommended dosage is 1 capsule per day. A jar contains 100 capsules, sufficient for 100 days. The product is 100% vegan.\u003c\/p\u003e","brand":"Vitals","offers":[{"title":"Default Title","offer_id":56769568244057,"sku":"V2160","price":19.95,"currency_code":"EUR","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0941\/6127\/3177\/files\/vitals-vitamine-b3-500mg-100-caps.jpg?v=1774533699"},{"product_id":"vitals-ndr-760mg-60-tabs","title":"Vitals - NDR 760 mg - 60 tablets - CLEARANCE","description":"\u003cp\u003eVitals NDR 760 mg contains 60 tablets, each with 760 mg RiaGev-SR®, a patented combination of nicotinamide (vitamin B3) and D-ribose in a carefully balanced ratio. Nicotinamide is a precursor to NAD (nicotinamide adenine dinucleotide), a crucial intermediate in energy metabolism. The tablets have a sustained-release action. The recommended dosage is 1–2 tablets per day. A jar contains 60 tablets, sufficient for 30–60 days. The product is 100% vegan.\u003c\/p\u003e","brand":"Vitals","offers":[{"title":"Default Title","offer_id":56769570865497,"sku":"v4546","price":26.95,"currency_code":"EUR","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0941\/6127\/3177\/files\/vitals-ndr-760-mg-60-tabletten_990fff0e-ab8f-4cb9-8c44-affe69e1e0f5.jpg?v=1774533648"},{"product_id":"vitamine-b12-1000-µg-methylcobalamine-100-v-caps","title":"Vitamin B12 1000 µg – methylcobalamin – 100 V-Caps","description":"\u003cp\u003e\u003cmeta charset=\"utf-8\"\u003e\u003cspan\u003eVitals Vitamin B12 1000 µg is a vegan capsule containing the two biologically active forms of vitamin B12: methylcobalamin and adenosylcobalamin. Unlike synthetic cyanocobalamin, these are the coenzyme forms that the body can use directly, without an intermediate step. Suitable for adults with an increased need – for example, vegans, the elderly or users of antacids. \u003c\/span\u003e\u003c\/p\u003e","brand":"Vitals","offers":[{"title":"Default Title","offer_id":57993962324313,"sku":"v2917","price":22.95,"currency_code":"EUR","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0941\/6127\/3177\/files\/V2917-vitamine-b12-1000-mcg-100c-35x150.png?v=1778057773"},{"product_id":"vegan-b-complex-1-1-voordeel","title":"Vegan B-Complex - 1+1 deal","description":"\u003cp data-end=\"268\" data-start=\"80\"\u003eTemporarily, when you buy one jar, you get a second jar for free. A practical way to replenish your stock or to share.\u003c\/p\u003e\n\u003cp data-end=\"556\" data-start=\"270\"\u003eLooking for a complete vitamin B supplement suitable for a plant-based lifestyle? Plantforce Vegan B-Complex offers all eight B-vitamins in one capsule, without animal ingredients or unnecessary additives. Each daily dose provides at least 100% of the reference intake (RI).\u003c\/p\u003e\n\u003cp data-end=\"627\" data-start=\"558\"\u003eWith this 1+1 offer, you immediately have a four-month supply.\u003c\/p\u003e\n\u003cp data-end=\"910\" data-start=\"629\"\u003eKey features\u003cbr data-end=\"655\" data-start=\"652\"\u003e• Full spectrum of all eight B vitamins\u003cbr data-end=\"703\" data-start=\"700\"\u003e• Vitamin B12 in biologically active form (methylcobalamin)\u003cbr data-end=\"766\" data-start=\"763\"\u003e• Plant-based, clean and without artificial additives\u003cbr data-end=\"825\" data-start=\"822\"\u003e• One capsule per day – easy to use\u003cbr data-end=\"872\" data-start=\"869\"\u003e• 2 jars of 60 capsules (1+1 promotion)\u003c\/p\u003e\n\u003cp data-end=\"960\" data-start=\"912\"\u003eTemporarily available while supplies last.\u003c\/p\u003e","brand":"Plantforce","offers":[{"title":"Default Title","offer_id":58244645323097,"sku":"BP-PF-041","price":29.95,"currency_code":"EUR","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0941\/6127\/3177\/files\/bcomplex_kaps_jan_2025_eng_1_1.jpg?v=1780919567"}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0941\/6127\/3177\/collections\/plantforce-vegan-b-complex-60caps-1_99b72b6b-e96d-4d0e-893b-547d21bf16ea.jpg?v=1776070772","url":"https:\/\/www.plenthera.com\/en\/collections\/vitamine-b.oembed","provider":"Plenthera","version":"1.0","type":"link"}