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Can anyone recommend a low-dose B-complex?

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#1 Furniture

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Posted 02 February 2019 - 12:38 AM


By low dose I mean that each individual B-vitamin is provided somewhere between 100% and 300% of the RDA or DV rather than a whopping 5000%.

 

For example, Doctor's Best Fully Active B-Complex has all the preferred forms (Methylfolate instead of Folic acid, Methylcobalamin instead of cyanocobalamin, niacinamide & nicotinic acid, P5P, and Riboflavin & R5P) but each of the the dosages are around 2000% to 5000%, with B12 being the highest at 41,670%. (Methlyfolate, provided at exactly 100% DV of Dietary Folate Equivalents is the only exception).

 

This goes for Life Extension's BioActive B-complex, Jarrow's B-right, and most others.

 

Has anyone found a B-complex (preferably with active form B-vitamins) with more moderate doses? If recommending a brand is against the forum rules, maybe you can send me a private message instead?

 

Any help is appreciated!

 

 

On a side note: There is a school of thought that RDA's and DV's are wildly underestimated and that they are only designed to prevent symptoms of severe vitamin deficiencies. This may have some truth to it, but is that really the logic behind providing these IMO absurd amounts?? Or is it more likely because supplement manufacturers find it easier to weigh out B-vitamins in discrete milligram amounts and think we'll just pee out the rest? For example, 1.3mg of Riboflavin is 100% RDA but 10mg, which is 769.23%, is easier to weigh and encapsulate. The trend seems to be that the weights are usually "simple" numbers (20mg, 30mg, 75mg, 100mg, 6000mcg, 1000mcg) rather than the DV's which tend to be "irregular" looking numbers (41,670%, 2,940%, 310%).

 

 

 

 

 

 


Edited by Furniture, 02 February 2019 - 12:39 AM.


#2 Dorian Grey

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Posted 02 February 2019 - 01:27 AM

I had to scour the countryside to find a low dose B-Complex.  

 

Rite Aid has a "B-Complex with Vitamin B-12" that may be just what you're looking for.  

 

https://www.riteaid....-250-ct-0343960

 

3mg B-1 (200%), 3mg B-2 (176%), 20mg Niacin (100%, 2mg B-6 (100%, 6mcg B-12 100%) & 10mg Pantothenic acid (100%).  

 

NO Folic acid.  


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#3 Furniture

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Posted 02 February 2019 - 01:54 AM

I had to scour the countryside to find a low dose B-Complex.  

 

Rite Aid has a "B-Complex with Vitamin B-12" that may be just what you're looking for.  

 

https://www.riteaid....-250-ct-0343960

 

3mg B-1 (200%), 3mg B-2 (176%), 20mg Niacin (100%, 2mg B-6 (100%, 6mcg B-12 100%) & 10mg Pantothenic acid (100%).  

 

NO Folic acid.  

 

Just what I was looking for!

 

Though, I'm a bit surprising that Rite-Aid, out of all the supplement brands, is the only one you found to fit this bill

 

I like that there is no Folic Acid but I would prefer B3 to be in the form of Nicotinic Acid. I'm afraid of Niacinamide's potential to inhibit SIRT1.

 

Thanks for the tip!

 

If I find one myself, I'll post here



#4 coinperson

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Posted 02 February 2019 - 12:53 PM

My favorite because it uses great forms of B (P5P and Methycobalamin for example).  Folate is not from folic acid, but from Methylfolate.  Niacin is in the form of niacinamide.

https://www.naturelo...duct/b-complex/


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#5 Furniture

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Posted 02 February 2019 - 05:07 PM

My favorite because it uses great forms of B (P5P and Methycobalamin for example).  Folate is not from folic acid, but from Methylfolate.  Niacin is in the form of niacinamide.

https://www.naturelo...duct/b-complex/

 

Very neat.

 

Where does it say niacinamide? I just see Niacin listed

 

Plus for including Benfotiamine over Thiamine HCL. I rarely see that.

 

For the most part, these proportions are much more sensible. (But I still don't see why Biotin and B12 need to be 1000%?)

 

Also, calling this Plant-Based is a bit disingenuous IMO. The B-vitamins may not be animal-derived, but most certainly they've been at least partially chemically synthesized (especially the active ones). And the 210mg of added organic fruits is cute but they're not extracts, so this is a minuscule addition of nutrients. Better to eat whole fruits & veggies and take this.

 

Otherwise, that's a solid B-complex. Thanks for the suggestion!
 


Edited by Furniture, 02 February 2019 - 05:47 PM.


#6 GABAergic

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Posted 03 February 2019 - 04:10 AM

no offense, but i think you are being stupid. you can get much better quality b complex with higher amount of b's and split capsule in 2 or even 3 takes instead of buying lower amount of b's thats much worse quality and take just one. not only are you saving money on good quality b's by splitting them and get less quantity, but of course the quality will work for you long term too. for example, i got b-complex jarrow which uses huge amounts as most of them do, but i just split the capsules to 2 parts and sometimes even 3 if i thought i didnt need it as much. its not difficult like tablets, capsules are easy to split the powder inside. cant see the problem honestly


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#7 Furniture

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Posted 03 February 2019 - 05:41 AM

no offense, but i think you are being stupid. you can get much better quality b complex with higher amount of b's and split capsule in 2 or even 3 takes instead of buying lower amount of b's thats much worse quality and take just one. not only are you saving money on good quality b's by splitting them and get less quantity, but of course the quality will work for you long term too. for example, i got b-complex jarrow which uses huge amounts as most of them do, but i just split the capsules to 2 parts and sometimes even 3 if i thought i didnt need it as much. its not difficult like tablets, capsules are easy to split the powder inside. cant see the problem honestly

 

Are you referring to Jarrow's B-Right? Splitting those capsules into thirds would supply only 1/3rd of your daily needs of Folate but would still give you 693% DV Thiamin, 1390% DV MethylB12, 666% B5, and so on. I have no problem splitting the contents of a capsule in order to save money, but the issue is balance too, the amounts of individual B-vitamins aren't usually balanced enough to do that.



#8 GABAergic

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Posted 03 February 2019 - 09:52 PM

uhm there is no absolute balance. if you try to get all your b vitamins through diet you will always get more of some and less than others and so on. same with minerals. and minerals can interfere with each other so in reality im not sure its possible to get absolute balance at all times. me personaly, i just take few b vitamins that i believe i need and the rest i get through diet or whatever. i dont think you need and get the exact balance of all of them at all times. if you check some of the lab reports on various supplements, the labels are never absolutely accurate too. even if you think you got the most balanced b vitamins supplement, the label might not be accurate and you still cant believe in what it says. after all, nobody really controls the supplement industry, FDA just doesnt give a shit



#9 Furniture

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Posted 03 February 2019 - 10:19 PM

uhm there is no absolute balance. if you try to get all your b vitamins through diet you will always get more of some and less than others and so on. same with minerals. and minerals can interfere with each other so in reality im not sure its possible to get absolute balance at all times. me personaly, i just take few b vitamins that i believe i need and the rest i get through diet or whatever. i dont think you need and get the exact balance of all of them at all times. if you check some of the lab reports on various supplements, the labels are never absolutely accurate too. even if you think you got the most balanced b vitamins supplement, the label might not be accurate and you still cant believe in what it says. after all, nobody really controls the supplement industry, FDA just doesnt give a shit

 

To clarify, I'm not looking for an absolutely perfect balance, just more balanced than the ratios that most B-complex's have.  The B-complex that coinperson recommended is within that range and I will be trying that. 



#10 GABAergic

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Posted 03 February 2019 - 10:21 PM

yeah i saw that one too but it looks like bad quality supplement. as i said before, just buy one with capsules and split them if you want. save money, but also get better quality supplement with much better reviews from a known brand etc. but its up to you whatever you decide :)



#11 Furniture

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Posted 03 February 2019 - 10:33 PM

yeah i saw that one too but it looks like bad quality supplement. as i said before, just buy one with capsules and split them if you want. save money, but also get better quality supplement with much better reviews from a known brand etc. but its up to you whatever you decide :)

 

Can you elaborate why it is a bad quality supplement?



#12 GABAergic

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Posted 05 February 2019 - 02:49 AM

its some unheard of company for one. just the design overall, something smells fishy. you should check lab testing on it and maybe im wrong



#13 CedarWind

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Posted 17 February 2019 - 11:00 PM

I'd recommend you take a good multivitamin instead, like Thorne Extra Nutrients and take 1 capsule, which is 1/8th their suggested daily serving



#14 AceNZ

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Posted 18 February 2019 - 02:04 AM

I've been taking B-minus by Seeking Health:

 

Thiamin 25 mg

Riboflavin-5-phosphate (B2) 20 mg

Niacin 25 mg

Inositol Hexanicotinate 25 mg

Pyridoxal-5-phosphate (B6) 20 mg

Biotin 500 mcg

Calcium panthothenate 150 mg

 

The "minus" part of the name is due to no Folic Acid or B12 -- which I like because I take them separately.

 

https://www.seekingh...us-100-capsules



#15 GABAergic

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Posted 18 February 2019 - 04:21 AM

hmm interesting they removed those two when they could have just added the active part of folate and the methyl version of b12. anyway, i guess it probably costs extra for this



#16 AceNZ

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Posted 18 February 2019 - 10:01 PM

hmm interesting they removed those two when they could have just added the active part of folate and the methyl version of b12. anyway, i guess it probably costs extra for this

 

Part of the idea behind Ben Lynch's (the guy behind Seeking Health) formulation is that some people are sensitive to Methylfolate and/or Methyl-B12 and can't take them, and others need higher or lower or variable doses. For B12, some people also do better with one of the other forms: Hydroxo, Cyano, or Adenosyl. So, give those people a choice where they can get the other B-vits in one cap. Has worked well for me in that regard.

 

I took Jarrow B-Right for years, and expect to eventually go back to it.



#17 Skyguy2005

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Posted 20 February 2019 - 01:42 PM

Are you referring to Jarrow's B-Right? Splitting those capsules into thirds would supply only 1/3rd of your daily needs of Folate but would still give you 693% DV Thiamin, 1390% DV MethylB12, 666% B5, and so on. I have no problem splitting the contents of a capsule in order to save money, but the issue is balance too, the amounts of individual B-vitamins aren't usually balanced enough to do that.

 

I hate to be the guy that says a fillet of mackerel would give you a similar amount of B12. I'll give you high dose B1 and B5, maybe that's a concern, but saying high doses of B12 is bad would mean fish and seafood is bad, which I'm pretty sure smart people realise isn't true.


Edited by Skyguy2005, 20 February 2019 - 01:43 PM.


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#18 GABAergic

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Posted 20 February 2019 - 09:59 PM

actually i dont think fish can be considered healthy food now days. its confirmed its full of toxins, heavy metals, microplastics and even radiation if you caught it near japan







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