A B complex is the sensible starting point for most people, because the B vitamins depend on each other and a broad intake keeps them in balance. Individual B vitamins are for when you or your practitioner want to target one nutrient at a higher level than a complex provides, such as B12 for someone following a plant-based diet, or B6 and folate during pregnancy planning. Many people combine the two: a complex as the base, with a single B vitamin added on top.

Some B vitamins need converting in the body before they can be used. Methylcobalamin is the active form of B12, pyridoxal-5-phosphate (P-5-P) is the active form of B6, and methylfolate is the active form of folate. Using these forms removes a conversion step, which can matter for people whose conversion is less efficient. Our range is built around active forms wherever they are available.

Vitamin B12 is the one to prioritise, because it occurs naturally almost only in animal foods. The Vegan Society and NHS both recommend that people avoiding animal products take a B12 supplement or eat fortified foods. Riboflavin (B2) intake can also be lower on a plant-based diet. A B complex plus a separate B12 covers both.

Several B vitamins, including B2, B3, B5, B6, B12 and folate, contribute to the reduction of tiredness and fatigue, and all of them play a role in normal energy-yielding metabolism. That is a statement about how the body uses them, not a promise of an energy boost. If tiredness persists, it is worth speaking to your GP, as low iron, thyroid function and sleep are common causes that a supplement will not fix on its own.

This is riboflavin (B2), which has a natural yellow colour. Because B vitamins are water-soluble, the body takes what it needs and passes the rest, and the colour is simply the excess riboflavin leaving in your urine. It is harmless and expected, and it does not mean the supplement is being wasted; it means you have taken enough.