B-complex

These are the amounts published trials administered — not a recommendation, and not a dose to copy. Trial participants were screened, supervised and given a characterised preparation. What is in a retail bottle is frequently not what was studied, and the amount that suits one person is not general advice.

• Studied for Typical B-50 product

  50 mg

  Not enough

  One tablet daily, supplying 50 mg each of several B vitamins

  This exceeds the niacin upper limit (35 mg) and, depending on the body consulted, the vitamin B6 upper limit (12 mg per EFSA) several times over. There is no trial evidence that this dosing pattern benefits anyone.

• Studied for B vitamin combination trials

  1 tablet

  Strong

  Folic acid, B6 and B12 combination, daily · 2–7 years

  The homocysteine-lowering trials used specific low-dose combinations, not B-50 products. They lowered homocysteine and did not reduce cardiovascular events.

This is general information about food, not medical advice. It cannot diagnose, treat or replace guidance from a clinician who knows your history.

None of the timings below were directly compared in a trial. They reflect how the research happened to dose, or what the pharmacology implies — which is not the same as a timing being better.

• 🌅Morning

  Not enough

  Taken in the morning by near-universal convention, on the reasoning that B vitamins support energy metabolism and might disturb sleep at night. No trial has tested this.

  Timing was not directly compared. This reflects convention or how the compound behaves in the body, not a trial showing this window works better.

• 🍽️With food

  Not enough

  Taken with food mainly for tolerability — high-dose B vitamins on an empty stomach commonly cause nausea. Not a tested absorption claim.

  Timing was not directly compared. This reflects convention or how the compound behaves in the body, not a trial showing this window works better.