The Best Time To Take Vitamin B Supplements, According To Experts

B vitamins are a group of vitamins that are essential for our overall health and wellbeing. These vitamins play an important role in many bodily functions, from producing energy to forming cells and supporting healthy immune, brain and nerve function.

There are eight B vitamins total, and each one has its own special role. Together, they are referred to as “B complex.”

Our body can’t make B vitamins on its own, so we have to get them from foods. Although most people can meet their vitamin B needs by eating a balanced diet, B complex supplements are very popular. They’re often marketed for energy, metabolism and skin health.

Who actually needs to take vitamin B supplements? When taking B vitamins, what is the best time to do so?

What are B vitamins?

“B vitamins are a family of vitamins which have varied and unique jobs in the body,” Vanessa King, registered dietitian-nutritionist and spokesperson for the Academy of Nutrition and Dietetics, tells TODAY.com.

“B vitamins do a range of things but are best known for their role in energy production, developing blood cells, strengthening the immune system, and supporting the nervous system,” says King. However, each vitamin has a slightly different role, she adds.

Types of vitamin B

These are the eight types of vitamin B and their main functions, according to the National Institute of Health’s Office of Dietary Supplements:

• Vitamin B1 (thiamin): Important for converting carbohydrates into energy, cell growth and development, and nerve function.
• Vitamin B2 (riboflavin): Plays a role in energy production and red blood cell formation, and acts as an antioxidant to fight free radicals (unstable molecules that can damage other cells in the body).
• Vitamin B3 (niacin): Helps enzymes in the body such as NAD function and supports healthy nerves, brain and skin.
• Vitamin B5 (pantothenic acid): Aids in metabolism by helping the body break down fats, proteins and carbohydrates.
• Vitamin B6 (pyridoxine): Plays a key role in over 100 enzyme reactions involved in metabolism, supports immune system cells and aids with healthy brain development.
• Vitamin B7 (biotin): Helps the body metabolize nutrients and supports a healthy metabolism.
• Vitamin B9 (folate or folic acid): Crucial for red blood cell formation, DNA synthesis, cell growth and healthy brain development during pregnancy.
• Vitamin B12 (cobalamin): Important for energy production and keeps blood and nerve cells healthy.

B vitamins are naturally present in many foods, added to food products and available as dietary supplements. They are water-soluble, meaning they dissolve in water.

Water-soluble vitamins are not stored in the body, and any excess B vitamins are excreted in the urine, Katherine Zeratsky, a registered dietitian at the Mayo Clinic, tells TODAY.com.

“I think most people take them in the hopes that they’re going to feel more energetic, which is a bit of a misconception, because vitamins don’t necessarily give us energy,” says Zeratsky.

Energy comes from the nutrients in the food we eat, she adds. “What B vitamins do is take that food and help convert to energy, they run all these processes and and help the body build and rejuvenate itself,” says Zeratsky.

Who should take vitamin B complex?

Most people are able to get enough vitamin B from their diet and do not need to take a B complex supplement, the experts say.

However, some people may benefit from a vitamin B complex. These include people who do not get enough B vitamins from their diet and people who are older, pregnant, or have certain medical conditions or take medications that may lower vitamin B levels.

Vegans

B vitamins are found in many foods. “If you have a varied diet (and) you’re getting your fruits and vegetables, dairy products, meat, fish and whole grains, you should be meeting your needs for your B vitamins,” says Zeratsky.

However, certain B vitamins such as B12 are found almost exclusively in animal products. People may benefit from a supplement if they have a strict plant-based, vegetarian or vegan diet that does not provide enough B vitamins, says Zeratsky.

Older adults

Adults ages 65 and older may be at a higher risk of a vitamin B deficiency, the experts say. “Sometimes older people have a harder time metabolizing food, so they might benefit from a supplement,” says King.

“But I wouldn’t just offer (vitamin b) to every older adult, it’s something you want to discuss with your doctor,” says King.

Pregnant or breastfeeding

People who are pregnant or breastfeeding need extra nutrients, including B vitamins. “We always recommend that during pregnancy and lactation, women are taking a folate supplement as part of their prenatal vitamins,” says King.

Underlying conditions and medications

Certain health conditions and medications can also make it harder for the body to absorb B vitamins, especially B12, says King.

Per the Cleveland Clinic, such health conditions include:

• Crohn’s disease
• Celiac disease
• Alcohol use disorder
• Undergoing gastric bypass surgery

Such medications include:

• Diabetes drugs
• Antacids
• Antibiotics

Doctors can test the levels of B vitamins in your body, the experts note, and this may be recommended if you fall into any of these categories.

It’s more likely for a person to have a deficiency in one or two B vitamins than all of them, the experts say. “The most common one I see is B12,” King adds.

Always consult with your doctor if you have concerns.

Unless you have a deficiency, taking excess vitamin B in the form of supplements may not provide any added benefits, the experts note.

Vitamin B dosage per day

The recommended daily intake for B vitamins will vary based on the vitamin and a person’s age and gender. “We only need them in very small amounts across the board,” says King.

Healthy adults need the following amount of each B vitamin per day:

• Vitamin B1: 1.1–1.2 micrograms
• Vitamin B2: 1.1–1.3 micrograms
• Vitamin B3: 14–16 milligrams
• Vitamin B5: 5 milligrams
• Vitamin B6: 1.3–1.5 milligrams
• Vitamin B7: 30 micrograms
• Vitamin B9: 400 micrograms
• Vitamin B12: 2.4 micrograms

People who are pregnant or breastfeeding need higher amounts of certain B vitamins.

When is the best time to take vitamin B?

B vitamins are water-soluble, so they can be taken during any time of the day with or without food, the experts note.

“When it comes to B vitamins, it’s not necessarily that you need to take them at a certain time or in the morning or at night,” says King. It’s more important to pick a time when you’ll remember to take them because having a consistent routine is important.

Many people prefer to take B vitamins in the morning because of their potential energy-producing and metabolic effects, the experts note. However, it depends on the person.

Always talk to your doctor if you have questions or take other medications. “Talk to your doctor to make sure that there’s not going to be an interaction happening,” says Zeratsky.

Should you take B vitamins with food?

You can take B vitamins with food or on an empty stomach. “It’s more about how you best tolerate it,” says Zeratsky. If B complex upsets your stomach, try taking it with a meal.

The experts recommend taking B vitamins with a full glass of water. Always follow instructions on the label and store supplements properly.

Vitamin B supplement risks

It’s generally safe to consume vitamin B supplements in the right dosage, the experts note.

Since B vitamins are water-soluble, they don’t build up in the body, says King. Any excess B vitamins will be urinated out — which often turns urine a bright yellow color.

“However, that doesn’t mean you can’t get too much of them,” King adds. High doses of B vitamins may cause side effects, the experts note. These include nausea, diarrhea, headaches or skin flushing, per the Cleveland Clinic.

“We don’t advise anyone to take large doses. … If somebody’s taking a supplement, look for one that has 100% of the daily recommended intake,” says Zeratsky.

However, many supplements contain mega-doses and they’re often under-regulated because they aren’t approved by the U.S. Food and Drug Administration, the experts note.

“There is always a question of quality and there’s no guarantee that what you’re buying is what you’re getting. There could be fillers, or contaminants, that might not be good for us… so buyer, beware,” says Zeratsky.

Always buy supplements from reputable manufacturers that have gone through third-party testing, says King. (Look for “USP” or “NSF” on the label).

Food sources of B vitamins

Many foods are naturally rich in B vitamins, and some food products are are fortified or enriched with these nutrients.

Food sources of B vitamins include:

• Meat: beef, poultry, fish, shellfish
• Eggs
• Dairy: milk, yogurt, cheese
• Whole grains: brown rice, oatmeal, barley, quinoa
• Vegetables: mushrooms, dark leafy greens, asparagus, potatoes
• Citrus fruits
• Legumes: beans, lentils, peas
• Nuts and seeds
• Fortified cereals

It’s recommended to get all eight B vitamins from food when possible, the experts emphasize.

“When you’re eating these B vitamins, they’re coming with other nutrients,” says King. These include protein, fiber, vitamins, minerals, and antioxidants.