B-Complex Vitamins: A Simple Guide to the 8 B Vitamins

Dr. Rico Perez B-Complex bottle on a warm oak kitchen counter in morning light, with a bowl of spinach, brown eggs, a green mug of tea and autumn leaves
BACK IN STOCK · ENERGY & NERVOUS SYSTEM

A simple guide to the 8 B vitamins

What each B vitamin does, where to find it in food, and how to read the label serving. Plus: our B-Complex is back in stock, now in capsules.

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Good news: Dr. Rico Perez B-Complex is back on our shelves, now with a new label and in easy-to-swallow capsules. As the days get shorter and the holiday calendar fills up, it's a good time to look at what b-complex vitamins actually do, where you find them in food, and how to read the label serving.

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Back in Stock, Now in Capsules

Dr. Rico Perez B-Complex facts card: complete B vitamin formula, 90 capsules, 3 capsules daily

Our B-Complex returns in a new look: a complete B vitamin formula, now in hypromellose (plant-based) capsules instead of tablets.

  • 90 capsules per bottle, 30 servings
  • Label serving: 3 capsules daily
  • All 8 B vitamins plus vitamin C, choline, inositol, citrus hesperidin and a small Passion Flower & Valerian blend
  • No added gluten, sugar, GMO, milk, eggs, fish, shellfish, tree nuts, peanuts, wheat, soybeans or sesame
Back in stockDr. Rico Perez B-Complex is a Complete B Vitamin Formula that supports cellular energy production and nervous system health.* It's $18 online, and you can also find it at our stores. Shop B-Complex
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What the 8 B-Complex Vitamins Do

B vitamins are water-soluble vitamins that work as a team. Each one helps your body turn the food you eat into usable energy, and several also support the nervous system and the formation of red blood cells, according to the NIH Office of Dietary Supplements.

Vitamin What it does (per NIH ODS) Per 3-capsule label serving
B1 Thiamin Helps turn food into energy; supports cell growth and function 50 mg
B2 Riboflavin Supports energy production and cell growth 50 mg
B3 Niacin Helps turn food into energy; supports cell development and function 200 mg (as niacinamide)
B5 Pantothenic acid Helps the body use fats, carbohydrates and proteins for energy 200 mg
B6 Involved in more than 100 enzyme reactions, mostly protein metabolism 100 mg
B7 Biotin Helps turn carbohydrates, fats and proteins into energy 150 mcg
B9 Folate Helps make DNA and supports cell division 680 mcg DFE (400 mcg folic acid)
B12 Supports healthy nerve and blood cells and helps make DNA 125 mcg
Good to knowEach vitamin has its own NIH fact sheet if you want to read more. Think of a B-complex as covering the whole team at once.
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Food First: Where to Find B Vitamins

B-vitamin foods on a wooden table: salmon, halved boiled eggs, chickpeas and lentils, spinach and kale, avocado, sunflower seeds, whole grain bread and yogurt

Most people can get B vitamins from a varied diet. Good sources, according to NIH ODS, include:

Vitamin B12 is found naturally only in animal foods, so plant-based eaters usually rely on fortified foods or supplements for it (NIH ODS: Vitamin B12).

Easy plate tipBuild one plate a day around a protein, a leafy green and a whole grain. That simple habit covers many of the B vitamins.
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Who Tends to Look at a B-Complex?

People choose a B-complex for different reasons. NIH ODS notes that some groups may have a harder time getting enough vitamin B12 in particular (NIH ODS: Vitamin B12):

  • Older adults, because many absorb less B12 from food as they age
  • Vegetarians and vegans, since B12 comes naturally from animal foods
  • People taking certain medicines such as metformin or acid-reducing medicines, which NIH notes can lower how much B12 the body absorbs over time. If you take one of these, ask your doctor whether your B12 status should be checked
  • Busy people with irregular meals who want simple daily nutritional support

New research from October 2026

A study published October 13, 2026 in the European Journal of Nutrition looked at UK survey data from about 2,300 women of childbearing age. Women eating vegetarian diets had lower vitamin B12 intakes and lower levels of a B12 status marker (holotranscobalamin) than omnivores, even though more of them took supplements. The vegetarian group was small (89 women), and the authors called for clearer dietary guidance and supplement support for B12 in this group (Niklewicz et al., 2026).

Plant-based?If you eat mostly plants, ask your health care practitioner whether your B12 intake is on track.
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B Vitamins and Energy Through the Busy Season

Woman in a cozy sweater stretching by a sunny window in the morning, with a glass of water and a bowl of oatmeal with berries

From fall into the holidays, sleep schedules shift, meals get skipped and to-do lists grow. B vitamins don't replace sleep, water or good food, but they are part of how your body makes cellular energy from what you eat.*

Cozy fall table with a steaming mug of tea, a knit blanket, an open planner, small pumpkins and pine sprigs with holiday lights behind

Our formula also includes 750 mg of vitamin C, 100 mg of magnesium, choline, inositol and a 20 mg Passion Flower & Valerian blend, so one label serving covers several nutrients in one routine.

Routine tipKeep the bottle next to your breakfast spot. B vitamins are often taken with a morning meal, and pairing them with a daily habit makes them easier to remember.
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How to Read the Label Serving

Dr. Rico Perez B-Complex Supplement Facts panel, serving size 3 capsules, 30 servings per container

The amounts on the label are for one serving (3 capsules), not a recommendation for everyone. B-Complex is a high-potency formula, so a few things are good to know:

A high-potency formula
  • Niacin: Some people notice a temporary warm flushing of the skin with niacin (NIH ODS: Niacin).
  • Your total intake: Many multivitamins, energy drinks and fortified foods also contain B vitamins, so add up what you get from all sources.
  • Ask first: Check with your health care practitioner before use, especially if you are pregnant, nursing, taking medications, or using other supplements.

Follow the label serving, and talk with your health care practitioner about what's right for you.

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Good to Know Before You Start

Check with your health care practitioner
  • Biotin and lab tests: The FDA warns that biotin supplements can interfere with some lab tests. Tell your doctor and the lab that you take a B-complex before blood work (FDA).
  • Valerian: The formula has a small Passion Flower & Valerian blend (20 mg). NCCIH advises not combining valerian with alcohol or sedatives (NCCIH: Valerian).

Consult your health care practitioner if pregnant, nursing, or taking medications.

Shop B-Complex

Dr. Rico Perez B-Complex 90 capsules bottle, front
B-Complex
$18.00

All 8 B vitamins plus vitamin C, choline and inositol per 3 capsules. 90 capsules, 30 servings. Hypromellose capsules.

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Frequently Asked Questions

Is Dr. Rico Perez B-Complex back in stock?

Yes. B-Complex is back in stock at ricoperez.com and in our stores. It now comes in capsules with a new label: 90 capsules, 30 servings, 3 capsules daily.

What are the 8 B vitamins?

Thiamin (B1), riboflavin (B2), niacin (B3), pantothenic acid (B5), B6, biotin (B7), folate (B9) and B12. Together they help the body turn food into energy, and several support the nervous system.

When is the best time to take a B-complex?

Many people take it in the morning with breakfast as part of a daily routine. Follow the label: 3 capsules daily.

Is B-Complex a high-potency formula?

Yes. Several B vitamins are at higher amounts than the daily value. Niacin can cause temporary warm flushing in some people. Check with your health care practitioner before use, especially if you are pregnant, nursing, taking medications, or using other supplements.

Can I get enough B vitamins from food?

Many people can, through fish, eggs, dairy, leafy greens, legumes and whole grains. Older adults, vegetarians and vegans, and people on certain medicines may have a harder time getting enough B12.

Sources

  1. NIH Office of Dietary Supplements. Vitamin B12: Fact Sheet for Consumers.
  2. NIH Office of Dietary Supplements. Niacin: Fact Sheet for Consumers.
  3. NIH Office of Dietary Supplements. Vitamin B6: Fact Sheet for Consumers.
  4. NIH Office of Dietary Supplements. Folate: Fact Sheet for Consumers.
  5. NIH Office of Dietary Supplements. Riboflavin: Fact Sheet for Consumers.
  6. NIH Office of Dietary Supplements. Thiamin: Fact Sheet for Consumers.
  7. NIH Office of Dietary Supplements. Fact sheet index (pantothenic acid, biotin and more).
  8. NIH Office of Dietary Supplements. Niacin: Fact Sheet for Health Professionals.
  9. U.S. FDA. Biotin Interference with Troponin Lab Tests.
  10. NCCIH. Valerian.
  11. Niklewicz A, Hannibal L, Ahmadi KR. Vitamin B12 and folate intake and biomarker status among omnivore and vegetarian UK-dwelling women of childbearing age. Eur J Nutr. 2026.

Questions about B vitamins?

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*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease. Consult your health care practitioner if pregnant, nursing, or taking medications. This article is for educational purposes only and is not a substitute for professional medical advice.

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