Should I take B-complex vitamins?

Our read is that B vitamins are crucial for numerous bodily functions, including DNA methylation, cognitive health, and preventing predispositions to chronic diseases.

Deficiencies can lead to serious health issues, and supplementation, especially with riboflavin, appears beneficial for many, particularly those with MTHFR polymorphisms or elevated homocysteine levels.

However, some experts note that obtaining sufficient amounts from diet can be challenging, and certain forms or excessive intake may not always be optimal.

Paul Saladino suggests that two or more milligrams of riboflavin per day is adequate for most people and can be obtained from heart and liver or a direct riboflavin supplement. He also notes that sufficient thyroid function is necessary to utilize supplemental riboflavin. Rhonda Patrick suggests taking B vitamins, including B12, in the morning to aid recovery and promote wakefulness by suppressing melatonin.

• 01Rhonda Patrick stated that feeding female mice with the Agouti gene a diet high in B vitamins before pregnancy resulted in offspring with silenced Agouti gene expression, preventing obesity, cancer, and type 2 diabetes predispositions.
• 02Andrew Huberman claimed that nutritional deficiencies, specifically in B vitamins, can cause mental illness, and supplementation can lead to remission of depression.
• 03Andrew Huberman takes thiamine (vitamin B1) for potential cognitive benefits, especially in MCI patients, due to its low downside.
• 04Paul Saladino noted that elevated homocysteine levels (above 13) combined with inadequate B vitamin (B12, folate, B2) or omega-3 status are associated with increased brain atrophy and cognitive decline.
• 05David Sinclair stated that B vitamins, including B12, B6, and B3, are crucial for DNA methylation and controlling the DNA methylation clock, and deficiencies can accelerate aging.
• 06Paul Saladino claimed that two or more milligrams of riboflavin per day is adequate for most people and is found in heart and liver or a direct riboflavin supplement.
• 07Paul Saladino stated that natural folate precursors and riboflavin, abundant in organ meats like heart and liver, are crucial for supporting MTHFR function.
• 08Peter Attia and Paul Saladino noted that riboflavin is crucial for methylation reactions, particularly for individuals with MTHFR polymorphisms, and can help a 'broken' MTHFR enzyme function optimally.
• 09Paul Saladino claimed that iron deficiency anemia that does not correct with iron supplementation may indicate a need for riboflavin (vitamin B2), which is crucial for iron absorption.
• 10Paul Saladino stated that sufficient thyroid function is necessary to utilize supplemental riboflavin, as thyroid hormones convert riboflavin into its active form, FAD.
• 11Rhonda Patrick noted that B vitamins, including B12, can aid recovery and promote wakefulness when taken in the morning by helping to suppress melatonin.
• 12Paul Saladino claimed that homocysteine levels over eight may warrant increased riboflavin intake for cardiovascular risk assessment.
• 13Paul Saladino stated that consuming a pound or more of broccoli may be required to obtain sufficient riboflavin for normal MTHFR function, making supplementation practical.
• 14Paul Saladino claimed that supplementation with riboflavin is likely beneficial for individuals with persistent migraines who cannot obtain sufficient amounts from diet.

Paul Saladino suggests that the USDA database may be inaccurate regarding thiamine content in foods, as thiamine deficiency is not observed in individuals on animal-based diets. He also advises that taking SAM-e may short-circuit the folate cycle by pushing methyl groups too far, and it's better to get methyl groups from riboflavin obtained from liver. Andrew Huberman notes that the evidence supporting the benefits of thiamine, magnesium with L-threonate, methylated vitamins, EPA, and DHA for brain health is generally unimpressive, though potential benefits may outweigh costs. Paul Saladino also points out that B vitamins, including thiamine, are heat-labile and can be denatured during cooking, and that achieving 400mg of riboflavin daily from food sources like liver and egg yolks is practically impossible. He also states there is essentially no good way to obtain adequate amounts of riboflavin from plant foods. Rhonda Patrick notes that most B-complex supplements do not contain benfotiamine.

New evidence demonstrating that B-complex vitamins do not significantly impact DNA methylation, cognitive function, or disease prevention, or that they pose substantial risks not currently recognized, would change the verdict. Additionally, if research showed that dietary intake alone is consistently sufficient for the vast majority of the population, or that specific B vitamin forms are detrimental, the recommendation would be re-evaluated.