8 replies to this topic

[ironfistx]

Looking for a B complex that has the better forms like 5-MTHF and methylcobalamin, that does not have PABA, and that doesn't have super high doses.

I found a B complex from Doctor's Best that has the good versions of the supplements, but it seems like the dose is a little high.

Vitamin C (as ascorbic acid) 40 mg 67%
Thiamin (Vitamin B1) (as hydrochloride) 60 mg 4,000%
Vitamin B2 (as riboflavin andriboflavin-5-phosphate) 75 mg 4,412%
Vitamin B3 (as niacin and niacinamide) 50 mg 250%
Vitamin B6 (as pyridoxine hydrochlorideand pyridoxal-5-phosphate) 50 mg 2,500%
(6S)-5-methyltetrahydrofolate (MTHF)(elemental, as 800 mcg (6S)-5-methyltetrahydrofolic acid, glucosamine salt (vegetarian source)) 400 mcg 100%
Vitamin B12 (as methylcobalamin) 1,000 mcg 16,667%
Biotin 600 mcg 200%
Pantothenic acid (as calcium pantothenate) 100 mg 1,000%

I got these and have been taking half a day by putting it in water and drinking it since they aren't tabs and I can't break them. Is there another B complex I should look at?

[Dolph]

I think the formulation is comparatively good, not too much B6 and a good amount of B12. Just take EOD if you think it is too much.

[krillin]

The biotin RDA is actually 30 mcg, and there is reason to believe that large amounts could be harmful. It's the only nutrient in that study for which genomic instability increased monotonically with intake. Fairly nebulous risk, but since biotin supplementation has no benefits I avoid it. I take this B-complex. The only drawback is the synthetic folic acid, but it's only 100 mcg so it's metabolizable if you haven't lost dihydrofolate reductase activity from peroxynitrite damage. (That's my theory as to why people with CFS react so strongly to 5-methyl folate but don't get any effect from folic acid.) I contacted the manufacturer a while back to ask them to switch to a reduced folate but they seemed completely unaware of the issue. Another nice touch is they leave out B3 so that you can decide what form you want to take.

[ironfistx]

I as well found this B complex which appeared good until I saw the paba.

https://www.swansonv...ex-100-veg-caps

[pbandy1]

can I ask what's wrong with PABA?

 

Anyways, the Doctor's Best one seems good. Either that or any of those Thorne Research B complex's would be just fine. I actually have been tracking on my diet a bit on cronometer, and I seem to get the DV for every B vitamin except B1/thiamine. The only way I hit the DV for B1/thiamine is if I have some pork cutlets.

[blood]

This one is fine: Activated B-Complex High Bioavailability

- importantly, it contains no synthetic folate (possible cancer risk)
- provides a very small dose of biotin (for those paranoid about DNA damage from excess biotin)
- miniscule/ meaningless amounts of PABA, choline, inositol (supplement choline &/or inositol separately, if you want or need to)
- contains a solid dose of B12 (as methylcobalamin, for the paranoid)
- it is relatively cheap
- could be taken every second day if desired

Edited by blood, 11 September 2014 - 06:44 AM.

[ironfistx]

The things in this thread are ideas I Hadn't heard before. Most places don't say the RDA for biotin is 30mcg. And the folic acid thing is a bit bothersome because that is put in a lot of cereals and other foods.

[blood]

The things in this thread are ideas I Hadn't heard before. Most places don't say the RDA for biotin is 30mcg. And the folic acid thing is a bit bothersome because that is put in a lot of cereals and other foods.

 

The less processed cereals such as raw/ untoasted muesli (made just with rolled oats and some seeds and a bit of fruit) tend not to be fortified with folic acid. At least that is the case where I am living.

 

Edited by blood, 15 September 2014 - 10:17 AM.

[timar]

FYI: I've just written a comprehensive post about supplemental B-vitamins here.