6a-hfn-b50-complex-engWhat’s the best way to supplement your B vitamins: with single vitamins or a complex?
There are several vitamins belonging to the “family” known as the B vitamin complex. B vitamins are coenzymes involved in numerous bodily functions in human health: the nervous system, brain function and the production of energy through the metabolization of carbohydrates, proteins and fats. They are essential to life and a deficiency of B vitamins can manifest itself as such symptoms as low energy, poor mental functioning or inability to deal with stress and anxiety.
The key to the B vitamins is that they work together – synergistically – in their functioning within the body. It is true that certain B vitamins may be needed in higher amounts for a specific condition – like Vitamin B12 for specific cases of pernicious anemia or a specific B12 deficiency – but individual B vitamins still require the rest of the B family to perform their roles.  Often a deficiency in one B vitamin can be an indication of a deficiency in others.
Below are some of the major B vitamins and their related health claims approve recognized by Health Canada1:
* Thiamine (B1): Helps the body to metabolize carbohydrates, proteins and fats. Helps in tissue formation. Helps normal growth and development. Helps to prevent Thiamine deficiency
* Riboflavin (B2): Helps the body to metabolize carbohydrates, proteins and fats. Helps in tissue formation. Helps in tissue formation. Helps to prevent riboflavin deficiency
* Niacin (B3) or niacinamide: Helps the body to metabolize carbohydrates, proteins and fats. Helps in tissue formation. Helps normal growth and development. Helps to prevent niacin deficiency.
* Vitamin B6: Helps the body to metabolize carbohydrates, proteins and fats. Helps in tissue formation. Helps in tissue formation. Helps to prevent Vitamin B6 deficiency.
* Vitamin B12: Helps the body to metabolize carbohydrates, proteins and fats. Helps in tissue formation. Helps to prevent Vitamin B12 deficiency. Helps to form red blood cells.
* Folic acid: Helps the body to metabolize proteins. Helps to form red blood cells.
* Biotin: Helps the body to metabolize carbohydrates, proteins and fats. Helps in tissue formation. Helps to prevent biotin deficiency.
* Pantothenic acid: Helps the body to metabolize carbohydrates, proteins and fats. Helps in tissue formation. Helps to prevent pantothenic acid deficiency.
If you or your health practitioner feels that you should be supplementing with a B complex formula, look for a formula that has these ingredients, along with other B cofactors such choline, inositol, PABA (para-aminobenzoic) acid and DL methionine for best performance.
References:
1. Health Canada. NHPD Monographs. 
http://webprod.hc-sc.gc.ca/nhpid-bdipsn/search-rechercheReq.do