Thorne B-Complex #12 Review

For the B vitamins that make up this product, the evidence for energy is mixed. Thiamine at 10 mg a day lowered fatigue in older women who were mildly low in it ^[1], and high doses eased fatigue in people with bowel disease ^[2], but the same high dose did not help people with a liver disease ^[3]. Riboflavin-fortified juice lowered fatigue in construction workers ^[4], but a nutrient mix with riboflavin did not help dialysis patients ^[5]. Vitamin B6 at 50 mg improved tiredness in women with premenstrual symptoms ^[6], yet larger trials of blends with B6 found no benefit ^[7]. A review of 27 studies found niacin-related compounds did not improve tiredness ^[8]. Vitamin B12 mostly did not help people who were not deficient ^[9], and injections did no better than placebo in chronic fatigue syndrome ^[10]. Folate reduced fatigue in advanced kidney disease ^[11] but not in women with anemia after childbirth ^[12]. Pantothenic acid did not improve exercise performance ^[13]. Choline here is far below studied doses, and plain choline did not delay exercise fatigue ^[14]. Animal and cell studies are never counted.

Choline is the main ingredient, and nine of the ten panelists spoke about it, with about half recommending or using it and the rest staying neutral. They mostly want it for the brain, including focus, acetylcholine, cell membranes and liver function, and one panelist also links it to clearing toxins and to a baby's brain development in pregnancy. Most favor food sources such as eggs, with one eating two to four a day and another suggesting four a day in pregnancy, while others take supplements, including a plant-based form, a phosphatidylcholine form, and nootropics that contain choline. Doses were rare, though one panelist cited 900 mg a day in pregnancy, and one pairs choline with racetams, especially over age 35, to avoid headaches and muscle tension. Cautions were that choline can convert into a compound worth measuring if you supplement, and that the contents of supplements are hard to verify; B12 and folate were smaller ingredients in this product, and several panelists recommend them, while one warns that biotin can distort lab tests.

Combine with: For long-term regularity, pair a B-complex with ingredients that act on the bowel: soluble fiber such as psyllium husk, partially hydrolyzed guar gum or acacia fiber (taken with plenty of water), magnesium citrate or magnesium oxide for gentle osmotic action, and a clinically studied probiotic such as Bifidobacterium lactis BB-12 or B. lactis HN019. Ground flaxseed, prunes or kiwifruit extract can add gentle support, and adequate hydration and daily movement matter. The B-complex can still be taken separately for energy and methylation support. If constipation is persistent, worsening, or accompanied by pain, bleeding or weight loss, consult a healthcare professional.