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Osavi B-Complex with Choline & Inositol
If you want the full spread of B vitamins without a cupboard full of separate bottles, this vcaps option from Osavi is a sensible place to start.
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
£0.14
per daily dose
Limited
evidence for vitamin b complex
Our honest take
A vegan B complex, one capsule a day: 25 mg each of B1, B2 and B3, 50 mg of B5, 200 µg of methylfolate, 100 µg of methyl-B12 and 10 mg of vitamin B6, right at the FSA's advice of no more than 10 mg a day long term, plus 25 mg each of choline and inositol. B vitamins help release energy from food, but people with a varied diet rarely run short, and these doses bring no proven extra benefit if you are not deficient. It is cheap for a B complex, but do not add other B6-containing products.
- You eat a vegan or restricted diet and want B vitamins plus choline in one capsule
- You have checked the label and the B6 dose fits with your other supplements
- You eat a varied diet and already take a multivitamin
- 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.
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 | 120 vegan caps | £16.99 | £0.14 |
| Applied Nutrition Vitality Vitamin B Complex | from £9.89 | £0.11 | |
| Essensey Vitamin B Complex | from £7.39 | – | |
| 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.
If you want the full spread of B vitamins without a cupboard full of separate bottles, this vcaps option from Osavi is a sensible place to start.
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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