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Jarrow Formulas B-Right Optimized B-Complex
The full spread of B vitamins from Jarrow Formulas — 100 vcaps per pack, no fuss.
Why people take it
- B vitamins contribute to normal energy-yielding metabolism
- B vitamins contribute to the reduction of tiredness and fatigue
- B vitamins contribute to the normal function of the nervous system
- B vitamins contribute to normal psychological function
How to use
Take as directed on the pack, ideally with food and at the same time each day.
Good to know
- Format: vcaps
- Caffeine free
- Vegetarian-friendly capsule shell
A food supplement, not a substitute for a varied diet and healthy lifestyle. Do not exceed the stated dose. Keep out of reach of children.
At a glance
£0.24
per daily dose
Limited
evidence for vitamin b complex
Our honest take
Jarrow's B-Right is a well-regarded US B complex that uses active forms such as methylfolate and methylcobalamin. Each capsule gives 35 mg of vitamin B6, three and a half times the FSA's advice of no more than 10 mg a day long term, and 25 mg of niacin as nicotinic acid, which can cause flushing. Active forms have not been shown to work better than standard forms for most people, and people with a varied diet rarely need a B complex. A lower-dose B complex is the safer choice for daily use.
- You eat a restricted diet and want a B complex with active forms
- You have checked the label and the B6 dose suits you
- You eat a varied diet: you probably get enough B vitamins already
- You take other products with vitamin B6, such as magnesium or zinc blends
- You are pregnant or trying for a baby: choose a pregnancy supplement with 400 µg of folic acid
The science
Vitamin B complex· evidence: Limited
A B complex combines the eight B vitamins: thiamin (B1), riboflavin (B2), niacin (B3), pantothenic acid (B5), B6, biotin, folate and B12. Together they help the body release energy from food and keep the nervous system and blood healthy. Most people who eat a varied diet get enough of all of them, and B vitamins have not been shown to give extra energy to people who are not short of them.
A B complex can make sense for people with restricted diets, older adults who eat little, heavy drinkers, or vegans who want B12 covered. Vegans mainly need B12, which a single B12 product covers more cheaply.
Products vary a lot. "B-50" and "B-100" formulas give 25 to 100 times the daily need of some B vitamins, which brings no proven extra benefit and can push vitamin B6 well above the UK's 10 mg safety advice. Bright yellow urine is harmless and comes from riboflavin.
Claims only apply to a B vitamin that a daily dose provides at 15% of its NRV or more. Common authorised claims include:
Thiamine contributes to normal energy-yielding metabolism.
Riboflavin contributes to the reduction of tiredness and fatigue.
Niacin contributes to normal psychological function.
Pantothenic acid contributes to normal mental performance.
Vitamin B6 contributes to the regulation of hormonal activity.
Folate contributes to normal blood formation.
Vitamin B12 contributes to normal red blood cell formation.
Biotin contributes to the maintenance of normal hair.
Typical dose: Around 100% of the NRV of each B vitamin covers daily needs. Many products give far more; there is no proven benefit to higher doses for people who are not deficient.
Safety: Check the vitamin B6 content: the Food Standards Agency advises no more than 10 mg a day from supplements long term, because higher doses can damage nerves. Nicotinic acid (a form of B3) can cause flushing. More than 1 mg of folic acid a day can hide B12 deficiency. High-dose biotin can distort some blood test results (including thyroid and heart tests), so tell your doctor you take it.
Research we looked at:
NHS. Vitamins and minerals: B vitamins and folic acid. nhs.uk/conditions/vitamins-and-minerals/vitamin-b
Expert Group on Vitamins and Minerals (2003). Safe Upper Levels for Vitamins and Minerals. Food Standards Agency.
Kennedy DO. B vitamins and the brain: mechanisms, dose and efficacy – a review. Nutrients 2016;8(2):68.
Vitamin B6· evidence: Limited
Vitamin B6 (pyridoxine, or the active form pyridoxal-5-phosphate, P-5-P) helps the body use protein and make red blood cells and some brain chemicals. Adults need only about 1.2 to 1.4 mg a day, and most people in the UK get this easily from meat, fish, wholegrains, potatoes, bananas and fortified cereals. True deficiency is uncommon.
For people who are not deficient, there is little good evidence that extra B6 does anything useful. It is often combined with magnesium or zinc in sports products; the B6 in these is mostly there to carry the label claims.
The bigger issue with B6 is safety. Long-term high doses can damage the nerves in the hands and feet, and this has been reported at doses sold freely in shops.
Vitamin B6 contributes to normal cysteine synthesis. Vitamin B6 contributes to normal energy-yielding metabolism. Vitamin B6 contributes to normal functioning of the nervous system. Vitamin B6 contributes to normal homocysteine metabolism. Vitamin B6 contributes to normal protein and glycogen metabolism. Vitamin B6 contributes to normal psychological function. Vitamin B6 contributes to normal red blood cell formation. Vitamin B6 contributes to the normal function of the immune system. Vitamin B6 contributes to the reduction of tiredness and fatigue. Vitamin B6 contributes to the regulation of hormonal activity. (Applies where a daily dose gives at least 15% of the NRV, i.e. 0.21 mg.)
Typical dose: Adults need about 1.2 mg (women) to 1.4 mg (men) a day (NRV on labels: 1.4 mg). A supplement giving 1.4 to 10 mg is plenty.
Safety: The Food Standards Agency advises not taking more than 10 mg of vitamin B6 a day from supplements unless a doctor advises it. Taking more than this for a long time can cause loss of feeling in the arms and legs (peripheral neuropathy). Add up the B6 from all your supplements, including B complexes, magnesium/zinc products and multivitamins. Stop and see your GP if you notice tingling, numbness or burning in your hands or feet.
Research we looked at:
NHS. Vitamins and minerals: vitamin B6. nhs.uk/conditions/vitamins-and-minerals/vitamin-b
Expert Group on Vitamins and Minerals (2003). Safe Upper Levels for Vitamins and Minerals. Food Standards Agency.
EFSA NDA Panel. Scientific opinion on the tolerable upper intake level for vitamin B6. EFSA Journal 2023;21(5):8006.
Therapeutic Goods Administration (Australia) 2023. Safety review: vitamin B6 (pyridoxine) and peripheral neuropathy.
Ingredients & nutrition
Always check the pack you receive, as manufacturers sometimes update recipes.
How to use
Price per dose & how it compares
| Product | Size | Price | Per daily dose |
|---|---|---|---|
| This product | 100 vcaps | £24.19 | £0.24 |
| Doctor's Best Fully Active B-Complex with Quatrefolic | from £11.99 | £0.33 | |
| Life Extension Bio-Active Complete B-Complex | from £11.49 | £0.38 | |
| BetterYou B-complete Daily Oral Spray | from £12.43 | £0.41 |
Cost per daily dose lets you compare packs of different sizes fairly.Worked out from our current prices.
Food supplements should not replace a varied, balanced diet and healthy lifestyle. General information, not medical advice. Speak to your GP or pharmacist first if you are pregnant or breastfeeding, have a medical condition or take medication.
The full spread of B vitamins from Jarrow Formulas — 100 vcaps per pack, no fuss.
Why people take it
- B vitamins contribute to normal energy-yielding metabolism
- B vitamins contribute to the reduction of tiredness and fatigue
- B vitamins contribute to the normal function of the nervous system
- B vitamins contribute to normal psychological function
How to use
Take as directed on the pack, ideally with food and at the same time each day.
Good to know
- Format: vcaps
- Caffeine free
- Vegetarian-friendly capsule shell
A food supplement, not a substitute for a varied diet and healthy lifestyle. Do not exceed the stated dose. Keep out of reach of children.
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