With more and more people paying attention to their health, it’s possible that their curiosity has increased on the different types of supplements. To say that there are many types of supplements available that may deliver benefits is an understatement, and this may be overwhelming for some people. 

One particular group  of nutrients that can be supplemented in tablet format are the vitamin B complex which is  a group of eight water-soluble B vitamins that have various benefits to  your health.¹ 

While vitamin B complex can be found in some food sources,  taking  Vitamin B complex supplements containing Vitamin B1+B6+B12 (Pharex® B-Complex) can help prevent vitamin B deficiency. 

If you’re interested in taking vitamin B complex supplements but have more questions than answers, continue reading. This guide may help you learn how much B vitamins your body should receive daily, and when is the best time to take vitamin B complex supplements.

What Are the Various Types of B Vitamins? 

Vitamin B complex refers to the eight water-soluble B vitamins. Overall, these vitamins assist the body in:³ 

• Converting carbohydrates from food into glucose that will serve as fuel for energy production
• Metabolizing fats and protein

Individually, each of the eight B vitamins also have their benefits:⁴ Highlighting below are the B vitamins in Vitamin B1+B6+B12 (Pharex® B-Complex): 

• Vitamin B1 (thiamin): This may aid in muscle contraction⁵ and assist in the  improvement of  nerve health and regeneration.⁶ Vitamin B1 can be found in food sources such as pork, beans, lentil, peas, sunflower seeds, and yogurt.⁷ 
• Vitamin B6 (pyridoxine): This B vitamin may help boost immune system function, facilitate production of neurotransmitters like serotonin and dopamine, and hemoglobin for red blood cells, stimulate brain development during a woman’s pregnancy and a child’s infancy,⁸ and promote nerve regeneration.⁹ This B vitamin can be derived from food sources like tuna, salmon, chickpeas, poultry, and beef liver.¹⁰
• Vitamin B12: It helps create DNA, enhance brain health, promote creation of healthy red blood cells^,11,12  and promote nerve regeneration that will boost nervous system health.¹³ Vitamin B12-rich food include clams, salmon, canned tuna, beef, low-fat yogurt, eggs, and chicken breast.¹⁴ 

How Much Vitamin B Should You Take Daily?

Vitamin B requirements depend on the sex and age of a person. There’s an added layer too for women since values may differ when they are either pregnant or lactating. The table below shows the Recommended Energy and Nutrient Intake for Filipinos (RENI)for  Vitamins B1, B6, and B12 which is . needed for the maintenance of health and well-being:¹⁵

You may wonder — what are these RENI values anyway? To keep it simple, it’s recommended that you get this much B vitamins daily either from food you eat or supplements to keep your body healthy and strong.¹⁶ 

On some days though, it’s possible for people to go overboard with the recommended values for nutrients like B vitamins, but it’s important to note that each nutrient has a Tolerable Upper Intake (UL). This refers to the amount of nutrients a person can receive without experiencing adverse effects.¹⁷ 

Remember These Tips When Taking Vitamin B Complex Supplements

Now that you’re aware of the sources of various B vitamins and how much of these you should take in a day, take note of these tips that’ll help you maximize the benefits of these nutrients:

1. Take these in the morning. If you have asked yourself “What time of day should I take vitamin B complex supplements,” here’s your answer. As mentioned in the earlier paragraphs, vitamin B may help improve your energy levels, and you’ll definitely need more of it in the morning.¹⁸
2. Try to take them with food or a glass of water: While it’s possible to take vitamin B complex supplements on an empty stomach, since these are water-soluble vitamins, it would be best to take these with a glass of water. Particularly, if your formula contains vitamin B12 it can be absorbed better with a meal.¹⁹  
3. Do not take together with vitamin C (as ascorbic acid) supplement: This applies if you’re taking a vitamin B12 supplement or a formula containing it. Taking supplements with these two nutrients together may decrease the amount of vitamin B12 in your body. Try to take your vitamin B12 or vitamin B complex supplement first, then wait two or more hours before taking the vitamin C (as ascorbic acid) supplement.²⁰ 
4. Consult your doctor about vitamin B complex supplements for you: It wouldn’t hurt to talk to your doctor about taking vitamin B complex supplements. They can help you understand more about their benefits, pinpoint specific vitamins you may need depending on your current health status, and check if you may be deficient in certain nutrients. 

Why Choose This Vitamin B Complex Supplement for Your Vitamin B Needs

When it comes to vitamin B complex supplements, choose one that may not just help meet your daily recommended B vitamin needs, but also be able to deliver health benefits. 

This is where Vitamin B1+B6+B12 Pharex® B-Complex can come in! This vitamin B complex may assist in reducing your risk for ngalay, manhid, and tusok, three common symptoms of neuropathy, and help provide your body and brain with a much-needed daily energy boost. Vitamin B1+B6+B12 Pharex® B-Complex may help provide these benefits . Thanks to its formula that contains:

• 100 mg of vitamin B1 as thiamine HCl
• 5 mg of vitamin B6 as pyridoxine HCl
• 50 mg of vitamin B12 as cyanocobalamin

How many times a day should you take Vitamin B1+B6+B12 Pharex® B-Complex? It depends on your doctor’s recommendations, but as a rule of thumb, try to take one (1) to two (2) tablets daily. 

Once you’re done, make sure to store these tablets in a cool and dry place and away from direct sunlight.

Vitamin B1+B6+B12 Pharex® B-Complex is Php 5.45 per tablet. It is also available in boxes of 100 and 500 capsules, and in Tipid Pack envelopes (17 plus 3 tablets).

Vitamin B1+B6+B12 Pharex® B-Complex is available in leading drugstores nationwide, and online via Lazada and Shopee.

If symptoms persist, consult your doctor.