Nature Made B-100 Complex Review
Tier ⓘ
Tier 4 · Rank 8
Tier 4 · Emerging. A promising mechanism or animal data, with thin human evidence so far. Rank 8 within Tier 4 for Regularity: Long-Term Relief; 10 of 13 overall. Tiers run from 1, the strongest evidence, to 5. How we grade →
Evidence ⓘ
15 /100
How strongly the evidence says this product works: human studies count most, then real reviews, then our biohacker panel.
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Study, Trial or Testing Result Summary
Members Only41 human studies · 20 improved
2 of these 41 human studies gave the ingredient by drip, not by mouth.
41 human studies20 improved18 no effect318,240 people studied
No controlled trial has tested this B complex, or any single B vitamin on its own, for long-term regularity. The support comes mostly from diet surveys. Large United States surveys linked eating more thiamine, riboflavin, niacin and folate from food with lower odds of constipation, but surveys like these cannot prove cause [1][2][3][4]. A large genetic study also tied higher thiamine intake to more frequent bowel movements, without testing a supplement [5]. In 27 surgery patients who were low in thiamine, bowel movements became more frequent after treatment, with no placebo group [6]. Small trials that found better regularity used vitamin B6 mixed with fiber, curcumin, menthol or probiotics, so the benefit cannot be credited to B6 [7][8][9]. A form of pantothenic acid given through a vein shortened the time to the first bowel movement after surgery, which is not the same as everyday use by mouth [10]. Vitamin B12 has not been tested for constipation [11]. The calcium here is far below the doses studied, and large trials found calcium supplements did not relieve constipation and sometimes made it more common [12][13]. Animal and cell studies are never counted.
See all 41 studies →Hide the studies
- In a genetic study of 268,606 people, plus a diet analysis of 98,449 UK Biobank participants, higher thiamine (vitamin B1) intake was linked to more frequent bowel movements, and gene variants affecting thiamine handling changed this link, but no supplement was tested.Genetic dissection of stool frequency implicates vitamin B1 metabolism and other actionable pathways in the modulation o…
- In 1471 healthy older women given 1 g a day of calcium citrate for 5 years, constipation was more common than with placebo.Randomized controlled trial of calcium in healthy older women.
- In 1460 women over 70 given 1200 mg a day of calcium carbonate for 5 years, constipation was the only side effect that rose (13.4% with calcium versus 9.1% with placebo).Effects of calcium supplementation on clinical fracture and bone structure: results of a 5-year, double-blind, placebo-c…
- In 323 healthy men given 600 or 1200 mg of calcium a day for 2 years, constipation was no different from placebo.Randomized controlled trial of calcium supplementation in healthy, nonosteoporotic, older men.
- In 130 pregnant women with iron deficiency anaemia given one iron and folate tablet daily for four weeks, it worked about the same as an iron and zinc tablet, and constipation was a common side effect (29.2% of cases overall).Comparison between Iberet Folic® and Zincofer® in treatment of iron deficiency anaemia in pregnancy.
- In 112 women with anaemia after childbirth, adding 1 mg of folic acid daily to iron for four weeks made no difference to blood levels or health status, and constipation from the iron was linked to not keeping up with treatment.A randomized controlled trial examining the addition of folic acid to iron supplementation in the treatment of postpartu…
- In 103 healthy pregnant women comparing four iron supplements, vomiting and constipation were more frequent with the lower iron dose products, and no effect of folate on constipation relief was shown.A comparative trial of haematinic supplements in pregnancy.
- In 100 people with functional constipation, 1 litre a day of sulfate-rich mineral water increased bowel movements more than tap water at 3 weeks, but the difference was gone by 6 weeks.Effects of Sulfate-Rich Mineral Water on Functional Constipation: A Double-Blind, Randomized, Placebo-Controlled Study.
- In 50 adults with constipation-predominant irritable bowel syndrome, two jelly drinks a day with 1.8 mg pyridoxine plus inulin and curcumin for 2 weeks increased bowel movement frequency and stool consistency score and reduced pain and bloating, while the diet-only group improved only in pain and bloating.[Dry jelly concentrate with vitamins and dietary fiber in patients with IBS with constipation: a comparative controlled …
- In 49 adults with constipation-predominant irritable bowel syndrome, two drinks a day with 2 mg pyridoxine plus inulin and menthol for 2 weeks improved stool frequency, stool consistency, pain, bloating and quality of life, but 10 of 25 drinkers developed heartburn.[Using a multicomponent functional food in IBS patients with constipation a comparative controlled study].
- In 28 constipated children given calcium polycarbophil for 1 month, constipation resolved in 43% and improved in another 21%.The intestinal ecosystem in chronic functional constipation.
- In a small trial of 36 pregnant women with nausea, a 25 mg pyridoxine plus doxylamine tablet over 5 days showed no significant difference from ondansetron in constipation, and the study did not show a constipation benefit for vitamin B6.Ondansetron compared with doxylamine and pyridoxine for treatment of nausea in pregnancy: a randomized controlled trial.
- In two small crossover studies of 15 and 17 healthy young adults, 500 mg a day of elemental calcium as carbonate or phosphate for two weeks did not change stool frequency.Calcium phosphate supplementation increases faecal Lactobacillus spp. in a randomised trial of young adults.
- In 27 healthy women taking 500 mg a day of calcium as carbonate or phosphate for 2 weeks each, stool frequency and form did not change.Calcium Supplementation Does Not Contribute to Constipation in Healthy Women.
- In 24 adults with low parathyroid function, calcium citrate caused less constipation than calcium carbonate over 1 month of each.Calcium Citrate Versus Calcium Carbonate in the Management of Chronic Hypoparathyroidism: A Randomized, Double-Blind, Cr…
- In 23 lactose intolerant adults with ongoing gut symptoms, 30 days of probiotics plus vitamin B6 reduced bloating and improved constipation compared with placebo in a crossover trial.Effects of Bifidobacterium longum and Lactobacillus rhamnosus on Gut Microbiota in Patients with Lactose Intolerance and…
- In 23 people with irritable bowel syndrome, 6 grams a day of calcium polycarbophil for six months was preferred over placebo by 15 of 21 (71%) who expressed a preference, and it improved ease of stool passage, including in 79% of those with constipation.Calcium polycarbophil compared with placebo in irritable bowel syndrome.
- In 21 people with an ileal pouch after ulcerative colitis surgery, 3 grams a day of calcium polycarbophil for six months did not change stool frequency or consistency versus control, but nighttime soiling improved, and two people had stools too firm with difficulty passing them.Effect of calcium polycarbophil on bowel function after restorative proctocolectomy for ulcerative colitis: a randomized…
- In 16 people with an ileoanal pouch, 1.5 grams a day of calcium for two months reduced daytime and nighttime stool frequency compared with placebo and reduced use of antidiarrhoea medicine (4 vs 9 patients).Influence of dietary calcium supplements on ileoanal pouch function and cytokinetics.
- In 8 people, 6 g a day of calcium carbonate for 3 weeks did not change intestinal transit time but increased daily stool output.Effect of calcium carbonate and aluminum hydroxide on human intestinal function.
- In 60 orthopedic surgery patients given intravenous dexpanthenol (a pantothenic acid derivative) on the second and third days after surgery, the time to first bowel movement got shorter as the dose went up compared with saline, though the study was small and preliminary.A pilot study of the effect of pantothenic acid in the treatment of post-operative ileus: results from an orthopedic sur…
- In 57 adults with long-term constipation, calcium polycarbophil softened stools and eased passing them compared with placebo over 4 weeks of treatment, and doctors rated it very good or good in 91% of cases.[Calcium polycarbophil in clinical practice. The therapy of constipation].
- In institutionalized older and chronically ill patients, 81% of those taking dioctyl calcium sulfosuccinate improved on constipation, a significant gain over placebo, while the sodium form (Colace) did not beat placebo.Treatment of constipation in geriatric and chronically ill patients: a comparison.
- In 50 middle-aged Korean adults with constipation, eating an Auricularia mushroom powder food for 8 weeks did not change constipation outcomes, though participants' thiamine intake from other meals rose.Effects of the Intestinal Status and Clinical Factors of Korean Middle-Aged People Through the Consumption of Functional…
- In a small 10-day randomized pilot in 40 women with constipation-predominant bowel symptoms, a kombucha drink containing folic acid and inulin raised stool frequency and improved stool form compared with water.Evaluation of the Efficacy of Kombucha-Based Drink Enriched with Inulin and Vitamins for the Management of Constipation-…
- In overweight or obese adults taking meds that loosens stools, 1 g of calcium carbonate over 3 days did not change stool frequency or consistency compared with no supplement.Investigation and Management of Stool Frequency and Consistency Associated With SGLT1 Inhibition by Reducing Dietary Car…
- Over one year, children with Angelman syndrome taking a supplement mix that included metafolin, betaine, creatine, and vitamin B12 showed no significant change in development compared with a prior control group, and constipation was among the side effects that led some families to withdraw.A therapeutic trial of pro-methylation dietary supplements in Angelman syndrome.
- In a US national survey of 13,885 adults, higher dietary vitamin B intake, including B1, was linked to lower constipation risk, though the effect for B1 was seen mainly in some subgroups.Evaluating the link between the dietary intake of vitamin B and constipation: a population-based study.
- In a US national survey of 10,371 adults, higher dietary vitamin B1 intake was associated with lower odds of chronic constipation, but this cross-sectional study cannot prove cause.The association between dietary vitamin B1 intake and constipation: a population-based study.
- In about 8,000 Japanese-American men followed for up to 30 years, riboflavin intake showed no clear relation to developing Parkinson's disease; this study did not measure constipation or bowel regularity.Environmental, life-style, and physical precursors of clinical Parkinson's disease: recent findings from the Honolulu-As…
- In a US survey of adults, daily niacin intake of 0-18 mg was linked to higher constipation risk compared with 18-27 mg per day, suggesting low niacin intake is associated with more constipation; this is an observational association, not a trial.Association of niacin intake with constipation in adult: result from the National Health and Nutrition Examination.
- In a cross-sectional survey of 5134 US adults, higher dietary vitamin B2 (riboflavin) intake was linked to lower odds of chronic constipation, with the benefit appearing up to about 1.85 mg per day.The association between dietary vitamin B2 intake and constipation: A cross-sectional study based on NHANES 2009 to 2010…
- In 1,991 children with disabilities, thiamine intake was often below requirements, but the study did not measure thiamine's effect on constipation; its constipation findings concerned Mediterranean diet quality.Mediterranean diet is associated with better gastrointestinal health and quality of life, and less nutrient deficiency i…
- In 368 Hong Kong preschool children, those with constipation had lower dietary folate intake than children without it, alongside lower fiber and plant food intake.Increased prevalence of constipation in pre-school children is attributable to under-consumption of plant foods: A commu…
- In a survey of 277 rural Kenyan mothers taking daily iron and folic acid during pregnancy, about 28.5 percent reported constipation as a side effect, and side effects were linked to shorter supplement use.The Influence of Antenatal Oral Iron and Folic Acid Side Effects on Supplementation Duration in Low-Resource Rural Kenya…
- In 103 people with an ileostomy or colostomy, thiamine intake did not differ meaningfully between groups, and the study did not link thiamine to constipation outcomes.A Cross-sectional Study of Nutritional Status, Diet, and Dietary Restrictions Among Persons With an Ileostomy or Colosto…
- In 27 gastric bypass patients with thiamine deficiency, bowel movement frequency improved after thiamine treatment, though the study had no placebo group.Constipation in patients with thiamine deficiency after Roux-en-Y gastric bypass surgery.
- In a nationwide US survey of adults, those in the highest quartile of dietary vitamin B2 (riboflavin) intake had about 37% lower odds of constipation than those in the lowest quartile.Association between dietary vitamin B2 intake and constipation: a nationwide cross-sectional study.
- In a Hungarian registry study, anemic pregnant women taking iron supplements had a higher rate of constipation-related hemorrhoids, while folic acid use was linked to fewer congenital abnormalities.Iron deficiency anemia: pregnancy outcomes with or without iron supplementation.
- In a survey of pregnant women in Sharjah, UAE, constipation was the most frequently reported side effect of over-the-counter medicines, with folic acid among the commonly used supplements, but the survey did not test any folate treatment for constipation.Use of Over-the-Counter Medication among Pregnant Women in Sharjah, United Arab Emirates.
- In a quasi-experimental study of 21 adults with chronic diarrhoea and low vitamin B12, injected vitamin B12 settled diarrhoea in 16 people (76.2%), most within two days; the abstract does not state the dose or treatment length.CHRONIC DIARRHOEA: NOT A RARE PRESENTATION OF VITAMIN B 12 DEFICIENCY.
Review Totals and Summary
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Biohacker Summary
Members Only0 of 10 recommend it
0 of 10 biohackers on our panel recommend it
The main ingredients here are the B vitamins, and vitamin B12 drew the most comment, with most of the panel leaning toward recommending it. Five of them spoke up for B12 for brain function, mood, nerve coating health, and even graying hair, and one noted that a deficiency can cause chronic fatigue; one suggested getting levels tested and supplementing only if low, and another aims for a blood level around 500. For form, two favored methyl B12, one specifically in a liposomal and micellar version for better absorption. One panelist cautioned that B12 can strengthen light's effect on melatonin, so it should not be taken too close to bedtime. Vitamin B1 got one recommendation, for swollen legs and ankles and for nerve and energy support linked to tinnitus, while vitamin B6 came up once, from a panelist who used it to correct a child's low levels; vitamin B2 had one warning about vitamins sprayed on cereal and one neutral note on its role in energy production.
See all 10 biohackers →Hide the biohackers
Dr. Eric Berg · Vitamin B1 · recommends
- States that taking Vitamin B1 might help with swollen legs and ankles.
- Warns that bone loss cannot be fixed with just calcium, as bone is primarily collagen with other essential minerals.
- Notes that birth control pills deplete the body of folate, which is needed for the brain to make serotonin.
- States that expensive NAD+ supplements only turn into $5 niacin in the body and that research has shown niacin can actually raise NAD levels in the blood 5 to 8 times their baseline levels.
- Dr. Eric Berg states that vitamin B1 supports the nerve function and energy production involved in the brain's response to changes in hearing, which plays a major role in tinnitus.
- Dr. Berg suggests that supporting vitamin B1 intake may help address the stress behind bloating.
- Recommends cheap flush niacin, stating that it outperforms expensive NAD supplements and even IV drips in raising NAD levels in the blood.
- Dr. Berg lists pyridoxine hydrochloride as a synthetic vitamin to avoid.
- Dr. Berg includes calcium carbonate among the synthetic supplements to avoid.
- Recommends taking the fat-soluble version of vitamin B1, benfotiamine, to support blood flow to the nerves and counter complications of diabetes.
- Notes that Vitamin B1 is intimately involved in the nervous system and may be behind sciatica and carpal tunnel syndrome.
- Recommends taking the active form of vitamin B6, pyridoxal-5-phosphate (P5P), for its benefits to the nervous system, including building the myelin sheath and protecting sensory nerve integrity.
- Notes that Vitamin B6 is intimately involved in the nervous system and may be behind sciatica and carpal tunnel syndrome.
- Recommends taking the natural form of vitamin B12, methylcobalamin, to support nerve regeneration, myelin production, and nerve growth factors.
Thomas DeLauer · Vitamin B12 · recommends
- Recommends Vitamin B12 for mental health and mood, explaining its role in myelination and neurotransmitter production. They specifically recommend a liposomal and micellar form of methylcobalamin B12 for better absorption and to avoid toxicity.
- Notes that milk contains 120mg of calcium, while sardines contain 351mg, highlighting a 3x difference.
- Uses niacin as part of their detoxification protocol, taking enough to flush about half an hour before a sauna session.
- Recommends getting calcium, along with vitamin D, zinc, and magnesium, from foods like sardines, as they are important for inflammatory pathways in the gut.
- Warns against conventional cereal, describing it as extruded, sugared, and then sprayed with vitamins that were destroyed during its making.
- Warns against conventional cereal, describing it as extruded, sugared, and then sprayed with vitamins that were destroyed during its making.
- Mentions that a single serving of sardines provides vitamin B12 at something like three to four times the daily needs.
- Explains that eating sardines with their soft bones provides a serious hit of calcium, which is a perfect combination for bones and may contribute to satiety.
- Recommends taking methylcobalamin as a methylated form of B vitamin for mitochondrial function.
- Recommends taking methylfolate as a methylated form of B vitamin for mitochondrial function.
- Discusses niacin as an essential vitamin involved in NAD production and known for its flushing effect as a vasodilator. He also mentions its role as an agonist for GPR109A receptors, which could potentially block fat mobilization.
- Mentions that magnesium and calcium should not be taken together as they cancel each other out.
- Tries to get multivitamins without calcium or with a low amount, as he believes supplemental calcium impacts the absorption of other vitamins and minerals and is not as beneficial as hyped. He cautions against it for most people due to the risk of coronary artery calcification.
- Thinks biotin is a little overhyped, suggesting that consuming adequate protein is probably more effective for hair, skin, and nails. He notes that some people might be deficient, especially if consuming a lot of eggs with avidin, but doesn't consider it the 'Mecca of perfect hair'.
Dr. Mark Hyman · Vitamin B6 · uses
- Optimized a child's nutrient status with vitamin B6, as the child had low B6 levels.
- Notes that taking folate can lower homocysteine levels, which has shown health benefits and physical improvements in brain scans in clinical trials.
- Notes that some people may need a little bit extra folate with a supplement.
- Explains that pellagra, which killed 100,000 Americans, was a niacin deficiency, a B vitamin.
- Optimized a child's nutrient status with folate, as the child had low folate levels and was not eating greens.
- Notes that calcium is in bones but is also essential for nerves, muscles, and the heart, and low levels can affect muscle function and heart rhythm.
- Notes that a med depletes folate.
- States that vitamin B12 is a nutritional deficiency that impacts mental health.
- States that folate is a nutritional deficiency that impacts mental health.
- Recounts giving a patient with MCI high-dose methylfolate, along with B12 shots and B6, which completely cured her MCI.
- Recommends vitamin B6 with folate and B12 as supplements with strong evidence for PMS.
- Recommends vitamin B12 with vitamin B6 and folate as supplements with strong evidence for PMS.
- Recommends folate with vitamin B6 and B12 as supplements with strong evidence for PMS.
- States that green leafy vegetables are great sources of calcium.
Ben Greenfield · Vitamin B12 · recommends
- Recommends getting vitamin B12 tested and supplementing if deficient, as B12 deficiency can cause damage to the myelin coating around nerves, including cochlear nerves, and improve tinnitus severity scores.
- Recommends methylfolate as an active form of folate that the body can use directly without conversion.
- States that Nrf2 activators, when combined with something like niacin, may have a good effect on plaque progression.
- Recommends bioavailable folate, not synthetic folic acid, as folate deficiencies seem to impact hearing health in older individuals.
- Is considering whether he needs a calcium supplement because lead can displace calcium in bones, affecting bone strength.
- Mentions calcium as a common deficiency.
- Mentions nicotinamide as an ingredient found in many NAD products and notes that niacinamide and nicotinamide are structurally the same.
- Recommends introducing methylfolate into the diet to address high homocysteine levels.
- Believes the niacinamide approach, along with the NAMPT/salvage pathway angle, is underrated and deserves more attention.
- Recommends adequate intake of calcium for bone strength.
- Is using calcium chloride mixed with PRP before injecting for the P-shot.
- Would refine the guidelines to include clearer distinctions between synthetic folic acid and natural folate.
- Mentions niacin as a natural approach that might be good for plaque regression.
- Advises people to stop taking calcium supplements as part of the Root Cause Protocol.
Dave Asprey · Vitamin B12 · recommends
- States that Vitamin B12 is extremely important for every kind of brain function and recommends ensuring B12 levels are optimal, around 500, not just barely above normal.
- States that folate can affect how the body responds to a supplement.
- Recommends methylfolate as a better option than folic acid.
- Recommends niacin, a form of vitamin B3, as one of the two most important raw materials for NAD+ production, found in foods like beef liver, chicken, turkey, and fish, or from supplements.
- Notes that when energy intake is too low for training demand, nutrient intake often falls short, especially for calcium, which is associated with reduced bone health.
- Explains that calcium provides the raw material for bones, but it isn't a standalone input and needs a whole system to be effective.
- Notes that people take calcium for their bones.
- Dave Asprey notes that 80% of their clients have a problem absorbing certain forms of folate, and when the exact form of folate or folinic acid is dialed in, clients experience shifts, with the brain waking up as one of the first improvements.
- Dave Asprey recommends niacin, a form of vitamin B3, as one of the two most important raw materials for NAD+ production, found in foods like beef liver, chicken, turkey, and fish.
- Notes that niacin has been a standard longevity ingredient since the 1990s.
- Warns that taking calcium without vitamin D, A, and K2 can lead to calcium going into tissues, causing bone spurs and other issues, and recommends a two-to-one ratio of calcium to magnesium.
- States that biotin clears out oxalates.
- Dave breaks down why a daily stack of taurine, B6, folate, and B12 works for motivation when either ingredient alone doesn't.
- Dave discusses how niacinamide compares as an NAD precursor.
Siim Land · Vitamin B12 · uses
- Created Microvitamin, a supplement that bundled all the supplements he was taking, to help fund his a med trial.
- Lists dairy and sardines as sources of Calcium.
- Notes that Boron reduces calcium/magnesium loss.
- States that vitamin B12 deficiency is the most common reason for premature graying of hair and recommends fixing B12 status if it is deficient, as it gives a greater likelihood of reversing gray hair.
- Suggests that in the mornings, NAD supplements like niacinamide can help kickstart the circadian rhythm.
- Recommends a high calcium intake for bone health.
- Recommends Niacinamide for skin protection, explaining it works partly through NAD metabolism that the body uses against DNA damage and is found in protein sources.
- Mentions that only specific therapies like niacin can meaningfully reduce Lp(a).
- States that Homocysteine levels can often be improved through adequate folate intake.
- Places Thiamine, Vitamin B1, in the 'good' tier for its benefits in blood sugar regulation and energy metabolism, noting that he personally takes bentothiamine occasionally, especially when consuming many carbohydrates.
- Places calcium supplementation in the 'bad tier' due to its association with increased cardiovascular events, recommending dairy or bones as easier ways to get calcium, though it can be useful for postmenopausal women with low bone density.
- Notes that Niacin notoriously raises HDL cholesterol, but this increase does not lower the risk of heart disease events, and while it can be good in many cases, very high doses can affect liver function.
- Recommends niacin as a much cheaper and equally effective NAD booster compared to NMN and NR.
- Siim Land's company has published papers and filed patents for improvement in mitochondria in the skin using their core mitochondrial approach and other things like biotin.
Andrew Huberman · Vitamin B12 · neutral
- States that a deficiency in vitamin B12 can be terrible and lead to chronic fatigue-like syndromes, as many parts of mitochondria require B vitamins.
- Mentions biotin.
- States that B12, folate, and iron are essential to mitochondrial function and if deficient, mitochondria will not function properly, which is consistent with the mitochondrial theory of neuropsychiatric disorders.
- Recommends taking methyl B12 as part of methylated B vitamins to lower homocysteine levels and reduce cardiovascular risk.
- Mentions that Riboflavin (Vitamin B2) hits cytochrome 2 in the mitochondrial electron transport chain, contributing to energy production.
- Recommends taking methyl folate as part of methylated B vitamins to lower homocysteine levels and reduce cardiovascular risk.
- Has been taking AG1 for over 10 years, once and often twice every day, to ensure he gets all necessary vitamins, minerals, probiotics, and adaptogens, considering it a nutritional insurance policy.
- Does not supplement B6 due to evidence that overs-supplementing vitamin B, especially B6, is problematic because of peripheral nerve damage.
- Takes methyl folate because elevated levels of homocysteine are associated with negative outcomes, and taking methyl folate is known to lower homocysteine. This might lower ADMA and SDMA and raise nitric oxide synthesis, potentially impacting vascular disease.
- Reviews data on ingesting or topically applying niacinamide to improve skin's youthfulness and appearance, including reducing wrinkles, sagging, and pore size.
- Recommends niacinamide supplementation, a form of Vitamin B3, at 500 milligrams twice per day for a total of 1 gram daily, to increase ceramide production, improve skin moisture, reduce inflammation, balance oil production, and reduce the appearance of clogged pores and hyperpigmented spots.
- Has been taking AG1 since 2012 to ensure he gets enough vitamins, minerals, Prebiotic fiber, and other nutrients typically found in fruits and vegetables, providing nutritional insurance.
- Andrew Huberman started drinking AG1 in 2012 and still drinks it once or twice a day because it provides all his foundational nutritional needs, ensuring proper amounts of vitamins, minerals, probiotics, and fiber for optimal mental health, physical health, and performance.
- Notes that some people are exploring the use of P5P, a metabolite of vitamin B6 known to suppress prolactin, as a way to buffer the post-MDMA crash, though there are no human data yet.
Dr. Rhonda Patrick · Vitamin B12 · warns
- Warns that Vitamin B12 enhances light's melatonin-suppressing effects and should be avoided too close to bedtime.
- Recommends ensuring adequate methyl folate intake, ideally through a prenatal vitamin, for women preparing for IVF.
- Mentions that kale delivers calcium, a micronutrient many diets fall short on.
- Notes additional gaps in calcium.
- Advises avoiding biotin-containing supplements before a testosterone blood test as they can cross-detect with estrogens and confound results.
- Notes that dark leafy greens are a great source of folate.
- Explains that alcohol consumption can lead to a deficiency in thiamine (Vitamin B1), which is essential for nerve function and brain health, by impairing its absorption and inhibiting its utilization.
- Reports that alcohol use disorder is associated with a 20-50% greater prevalence of Calcium deficiency.
- States that for his mother, who is homozygous for MTHFR, methyl folate along with a high dose B supplement is necessary to prevent her homocysteine and blood pressure from going high.
- Notes that thiamine, a type of B vitamin, was used in combination with intravenous vitamin C and hydrocortisone in a study for sepsis patients, which decreased the risk of organ failure and death.
- Notes that studies suggest intravenous vitamin C alone or in combination with other treatments like thiamine can decrease the risk of organ failure and mortality in patients diagnosed with sepsis.
- States that NAD can be synthesized from the three forms of niacin, also known as vitamin B3, found in foods like lean meats, legumes, and veggies.
- Dr. Patrick mentions that her smoothie is rich in folate, which is required for producing thymine and prevents DNA strand breaks.
- Notes that a med can cause vitamin B12 deficiency, especially as absorption decreases with age, and suggests a sublingual form or B12 injections for older individuals.
Bryan Johnson · Vitamin B12 · uses
- States that Blueprint essential capsules and soft gels are packed with key vitamins and minerals needed for strong bone health.
- Recommends calcium as a mineral that, along with phosphorus, magnesium, and boron, is deposited to fortify the bone structure after the collagen scaffold is in place.
- Agrees that a little extra calcium is probably okay, especially for women, to really hit home for bone mineral density.
- Mentions biotin as an example of an ingredient that AG1 lists with a specific dose, but then contrasts it with other ingredients in proprietary blends where doses are not disclosed.
- Recommends prioritizing calcium intake for postmenopausal women to help maintain bone density and reduce the risk of osteoporosis.
- Bryan Johnson takes Calcium daily as part of his Longevity Mix, which supports healthy bones and teeth.
- Recommends continuing with calcium to support bone health during the follicular phase.
- Recommends adequate Biotin (Vitamin B7) for hair health, noting it is in the Blueprint stack.
- Recommends Niacinamide as a supplement for skin health, noting it is in the Blueprint stack.
- He uses Niacinamide, found in serums or moisturizers, morning and night, and takes 15 mg in Blueprint Essential Capsules.
- Recommends supplementing with folate for brain health for both the mother and the baby during pregnancy.
Peter Attia · Vitamin B12 · neutral
- Notes that deficiencies in certain vitamins and minerals, such as B12, can be a cause of hair loss in women.
- Recommends calcium as one of the 'big three' micronutrients for bone health, suggesting a daily intake of 1,000 to 1,200 milligrams, which can be supplemented with calcium carbonate or calcium citrate.
- Explains that bone is 50 to 70% mineral, predominantly calcium, and that virtually all of the body's calcium is contained within bone, making bone important for calcium homeostasis.
- Peter Attia's AVIA Skincare vitamin C serum also contains niacinamide, which is useful to apply to the skin right after washing.
- Warns that biotin, found in many supplements, can completely obscure findings and render a non-LCMS test for estradiol and testosterone irrelevant due to interference with ELISA-based assays.
- Recommends calcium for bone health, stating that teenagers probably need about 1000 milligrams a day.
- Discusses bone acting as a reservoir for calcium and how resorption and formation release calcium into the blood when needed.
- Highlights folate supplementation as a significant practical progress in nutrition science, which has radically reduced spinabifida.
- Advises that if taking a biotin supplement, one should discontinue it for at least a few days, if not a week, before a blood test, as it can dramatically skew thyroid values.
- Takes Jarrow methylfolate to keep homocysteine levels below nine, taking the lower of two available strengths once a day.
- Takes Jarrow methylfolate, a methylated version, once a day at the lower of two strengths, to keep homocysteine levels below nine.
- Warns that certain things, like biotin, should not be taken before a blood test because they can mess up readings.
- Mentions that in a mouse model for obesity, the amount of folate given to the mother mouse during pregnancy affects the epigenetics of her offspring, leading to changes in coat color and obesity.
- Personally takes methylfolate to help get homocysteine into the desired zone and prefers the Jarrow brand.
RAL Summary
Members OnlyTier 4 for Regularity: Long-Term Relief
The support is mostly diet surveys and small mixed-ingredient or uncontrolled studies, such as those for thiamine and vitamin B6 [2][7]. No reviews were counted, so the evidence is too thin to rank this product higher than emerging.
- Emerging: not enough evidence to rank higher yet.
Where the evidence disagrees: 18 of the 41 human studies found no effect.
More Details
Members OnlyBody systems · Combine with · Possible side effects
Body systems: Digestive system
Possible side effects: In one B6 drink trial, 10 of 25 people got heartburn, though the drink also contained menthol and inulin. Calcium supplements at much higher doses than this product raised constipation in large trials.
Supplement Facts
Thiamine 100 mg · Riboflavin 100 mg · Niacin 100 mg
Supplement Facts
Serving Size 1 Tablet(s)
Servings Per Container 60
Amount Per Serving% Daily Value
| Thiamine | 100 mg | |
| Riboflavin | 100 mg | |
| Niacin | 100 mg | |
| Vitamin B6 | 100 mg | |
| Folate | 665 mcg DFE | |
| Vitamin B12 | 100 mcg | |
| Biotin | 100 mcg | |
| Pantothenic Acid | 100 mg | |
| Calcium | 70 mg |
Other ingredients: Cellulose Gel, Hypromellose, Stearic Acid, Magnesium Stearate, Silicon Dioxide, Croscarmellose Sodium, Polyethylene Glycol.
Directions: Suggested use: Adults, take 1 tablet daily with water and a meal.
Barcode (UPC) 031604016371 · Label source: NIH label database · Report a label change
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Graded November 6, 2026 by the Reverse Age Lab evidence engine, from human studies, real reviews and our biohacker panel. How we grade. Is this medical advice? No. Rala organizes the published evidence; go over any change with your doctor, especially if you take meds.
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