Thorne Stress B-Complex Review
Thorne Stress B-Complex is a capsule formula of essential B vitamins with extra vitamin B5 (pantothenic acid), designed for people seeking nutritional support for an overstressed lifestyle. The product page describes it as supporting healthy adrenal and immune function, promoting cellular energy production, and helping maintain a balanced mood and cognitive function. Each capsule provides 250 mg of pantothenic acid, which the page links to a healthy cortisol response to stress, enhanced coenzyme A production for carbohydrate, protein, and fat metabolism, and cellular energy that helps with stress-related fatigue. The formula also includes thiamin, riboflavin, riboflavin 5'-phosphate, niacinamide, pyridoxine and pyridoxal 5'-phosphate, methylcobalamin B12, and folate as L-5-MTHF. Choline citrate is included to support healthy brain and nervous system function. Thorne states that the B vitamins are provided in active, tissue-ready forms so the body can use them with less additional work, and that the methylated forms of B12 and folate are intended for individuals with certain gene mutations. The product is free from gluten, soy, and dairy, and the page notes it is not derived from yeast. The serving size is one capsule, with 60 servings per container. The label directions on the page say to take one capsule one to three times daily. The page presents the product as formulated with scientific rigor, clinically studied ingredients, and multiple rounds of quality control to support purity, potency, and consistency. Thorne also states that the product has been third-party tested and certified to verify that what is in the package matches the label and that it contains no unsafe levels of contaminants such as heavy metals, pesticides, and microorganisms. A comparison table on the page places Stress B-Complex alongside Basic B Complex, which has higher B12, folate, and choline and no botanicals, and Stress Balance, which adds adrenal-supportive botanicals and vitamin C and zinc. The warnings section says the product is contraindicated for anyone with a history of hypersensitivity to its ingredients, and advises pregnant individuals to consult a health-care practitioner before use. It also notes that 5-MTHF folate is not recommended with concurrent a med cancer therapy, while folate supplementation can be taken safely by people using a med for psoriasis or rheumatoid arthritis. The page lists the product as eligible for HSA or FSA payment through a Truemed widget, which showed an error at the time of capture. The price shown is $26 for 60 capsules, or $23.40 with a subscription discount of 10 percent, with additional savings for multiple subscriptions.\*
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Study, Trial or Testing Result Summary
Members Only67 human studies · 30 improved
1 of these 67 human studies gave the ingredient by drip, not by mouth.
The clearest support comes from a placebo-controlled trial in 43 people. Taking 100 mg of vitamin B1 with 100 mg of vitamin B2 daily for four weeks improved perceived stress, sleep quality and daytime sleepiness, but anxiety did not change [1]. This product gives similar amounts of both. For vitamin B6 at a full dose, results are mixed. One month of high-dose B6 lowered anxiety in 478 young adults [2], but 100 mg daily for one month did not change anxiety or stress in 267 adults [3]. For folate, the larger trials found no change in the stress hormone cortisol [4][5], and a B-vitamin multivitamin did not lower perceived stress [6]. The daily folate is above the recommended upper limit, so members may choose to take less. Vitamin B12 alone did not reduce anxiety or stress compared with placebo [3]. A single 100 mg dose of niacin before a speech led to more panic symptoms than placebo [7]. Pantothenic acid has only diet surveys [8]. Biotin was only studied inside multivitamins [9]. Choline is present only in a trace amount, far below the studied doses [10]. Animal and cell studies are never counted.
See all 67 studies →Hide the studies
- In a pooled analysis of 192 trials with 17,437 depressed adults, adding folate to a med treatment reduced depressive symptoms more than meds alone.Comparative efficacy and tolerability of nutraceuticals for depressive disorder: A systematic review and network meta-an…
- In a pooled analysis of 17 placebo-controlled trials in 629 people with obsessive-compulsive and related disorders, only one trial tested folic acid, and no single compound other than N-acetylcysteine and lithium beat placebo for overall symptoms, and none improved anxiety scores.Mitochondrial modulators for obsessive-compulsive and related disorders: a systematic review and meta-analysis.
- In three randomized trials with 247 people with depression, adding folate to other treatment lowered depression scores by a further 2.65 points at 10 weeks, while folate alone did not differ from trazodone.Folate for depressive disorders: systematic review and meta-analysis of randomized controlled trials.
- Expert guidelines weakly recommended methylfolate as an add-on for depression but did not support folic acid used alone, and found no nutraceutical with enough evidence for anxiety disorders.Clinician guidelines for the treatment of psychiatric disorders with nutraceuticals and phytoceuticals: The World Federa…
- Across 20 randomized trials covering 2,256 adults with depression or anxiety, B vitamins (including thiamine) and vitamin D lowered depression scores when added to standard treatment, but anxiety evidence was limited to vitamin D.Efficacy of B-vitamins and vitamin D therapy in improving depressive and anxiety disorders: a systematic review of rando…
- In three trials with 247 people with depression, adding folate to other treatment lowered depression scores by a further 2.65 points, but folate alone was no better than a med trazodone.Folate for depressive disorders.
- A review of 14 trials in women found that folate did not reduce anxiety in older women, whereas vitamin B6 did; the number of people and the doses for folate were not stated.The impact of essential fatty acid, B vitamins, vitamin C, magnesium and zinc supplementation on stress levels in women:…
- A review of 20 articles found that folic acid intake, along with healthy diets, magnesium, fatty acids and fish, was linked to less depression.Evidence of the Importance of Dietary Habits Regarding Depressive Symptoms and Depression.
- A review of 60 studies on nutrition in bipolar disorder found that folic acid, along with omega-3 fats, seafood and zinc, seemed linked to better symptoms.Nutrition and bipolar disorder: a systematic review.
- In 20,688 adults with high blood pressure given enalapril with or without folic acid for about 4.5 years, higher self-reported stress was linked to more strokes, but the analysis did not test whether folic acid reduced stress.Self-Perceived Psychological Stress and Risk of First Stroke in Treated Hypertensive Patients.
- In 1,391 pregnant women in rural Malawi, salivary cortisol did not differ between those given lipid-based supplements, multiple micronutrients or iron-folic acid throughout pregnancy.Maternal cortisol and stress are associated with birth outcomes, but are not affected by lipid-based nutrient supplement…
- In 1,320 pregnant Ghanaian women, cortisol at 36 weeks did not differ between the iron plus folic acid group and the groups given multiple micronutrients or lipid-based supplements.Late-Pregnancy Salivary Cortisol Concentrations of Ghanaian Women Participating in a Randomized Controlled Trial of Pren…
- In a randomized trial of 737 pregnant women in Nepal, folic acid alone did not change the stress hormone cortisol, while a multiple micronutrient supplement containing folic acid lowered cortisol compared with a vitamin A control.Antenatal micronutrient supplementation and third trimester cortisol and erythropoietin concentrations.
- In 478 young adults given high-dose vitamin B6, B12 or placebo for 1 month, vitamin B6 reduced self-reported anxiety and strengthened visual surround suppression, with only a trend toward less depression.High-dose Vitamin B6 supplementation reduces anxiety and strengthens visual surround suppression.
- Children of mothers given a lipid-based nutrient supplement or iron and folic acid during pregnancy showed no difference in stress hormone levels or telomere length at 4 to 6 years of age.Impact of a nutritional supplement during gestation and early childhood on child salivary cortisol, hair cortisol, and t…
- In 360 Chinese middle school students given fortified milk or plain milk for six months, the fortified milk group reported less test anxiety and better academic scores, and were much less likely to have low vitamin B2, though the effect cannot be attributed to riboflavin alone.Micronutrient-Fortified Milk and Academic Performance among Chinese Middle School Students: A Cluster-Randomized Control…
- In 267 adults given 100 mg vitamin B6 daily for 1 month, depression symptoms fell in those with mild or worse depression, but anxiety and stress scores showed no significant effects.High Dose Vitamin B6 Reduces Depression Symptoms.
- In 264 stressed adults with low magnesium, adding 30 mg vitamin B6 to magnesium for 8 weeks was no better than magnesium alone overall, but gave 24% greater stress reduction in those with severe stress.Superiority of magnesium and vitamin B6 over magnesium alone on severe stress in healthy adults with low magnesemia: A r…
- In 264 stressed adults, adding 30 mg vitamin B6 to magnesium for 8 weeks raised blood vitamin B6 but did not raise red blood cell magnesium any more than magnesium alone.Impact of magnesium supplementation, in combination with vitamin B6, on stress and magnesium status: secondary data from…
- In 213 sepsis survivors given intravenous thiamine with vitamin C and hydrocortisone for up to 4 days, outcomes at 6 months were not better than placebo, with lower immediate memory scores and higher odds of post-traumatic stress disorder.Read the study on PubMed (36853612) →
- In 171 adults with mild insomnia, a multi-ingredient blend including vitamin B6 taken for 2 weeks did not improve sleep, mood, anxiety or stress reactivity more than placebo.Exploring the Effect of Lactium™ and Zizyphus Complex on Sleep Quality: A Double-Blind, Randomized Placebo-Controlled Tr…
- In 150 adults with tension headaches and fatigue, adding a combination tablet containing riboflavin to standard treatment for 25 days reduced headaches, anxiety, depression and sleep problems more than standard treatment alone, but riboflavin's own effect cannot be separated out.[Results of the observational program CITOTREK (use of the drug CITOflavin in Tablets) in patients with tension headache…
- In 138 healthy adults aged 20 to 50 taking a B-vitamin multivitamin for 16 weeks, perceived stress did not differ from placebo, and cortisol on waking showed only a near-significant increase.The effects of multivitamin supplementation on diurnal cortisol secretion and perceived stress.
- In 124 university students given a single 100 mg dose of niacin or a sugar pill before giving a speech, those taking niacin reported more panic symptoms afterward than those taking the placebo.Niacin biological challenge: A paradigm to evaluate social concerns.
- In 113 people with mild to moderate Alzheimer's disease, adding 1200 mg a day of choline alphoscerate to donepezil for 24 months reduced behavior problems, including depression, anxiety and apathy, while these worsened with donepezil plus placebo.The Effect of the Association between Donepezil and Choline Alphoscerate on Behavioral Disturbances in Alzheimer's Disea…
- In 100 stressed adults with high-normal or mildly high blood pressure, 12 weeks of eggplant powder providing 2.3 mg a day of acetylcholine lowered blood pressure and improved negative mood states in the high-normal group compared with placebo.Daily Ingestion of Eggplant Powder Improves Blood Pressure and Psychological State in Stressed Individuals: A Randomized…
- In 90 fibromyalgia patients (60 finished), 80 mg vitamin B6 daily did not improve pain, disease severity, anxiety or depression more than placebo.Effect of vitamin B6 on pain, disease severity, and psychological profile of fibromyalgia patients; a randomized, double…
- In 83 nursing students with premenstrual syndrome, a one-hour nutrition education session reduced symptom scores including anxiety and irritability over four months, but this was a diet intervention and not riboflavin supplementation.The effect of nutrition education on premenstrual syndrome: Randomized controlled study.
- In 80 healthy pregnant women (62 finished), a prenatal multivitamin with 150 mcg biotin for 24 weeks raised biotin levels in mothers and cord blood and lowered the stress hormone cortisol compared with a 30 mcg biotin version.A Higher-Biotin Prenatal Multivitamin Formulation Improves Maternal and Cord Blood Biotin Biomarkers: A 24-Week Double-B…
- In 70 men on methadone maintenance treatment, a multivitamin containing biotin taken for 12 weeks improved depression scores versus placebo but did not significantly change anxiety scores.The effect of multivitamins on anxiety and depression in patients undergoing methadone maintenance treatment: A double-b…
- In 65 adults with coeliac disease, daily B vitamins including 3 mg pyridoxine for 6 months improved well-being, including anxiety and depressed mood in those with poor well-being, and lowered homocysteine by 34%.Clinical trial: B vitamins improve health in patients with coeliac disease living on a gluten-free diet.
- In 65 people with chronic fatigue syndrome, a daily capsule blend with 1.05 mg vitamin B6 for 36 weeks improved cognitive fatigue versus baseline, but the blend's effect on anxiety was not reported.Yeast Beta-Glucan Supplementation with Multivitamins Attenuates Cognitive Impairments in Individuals with Myalgic Enceph…
- In a 12-week placebo-controlled pilot of 59 adults with chronic stress, a supplement combining amino acids and micronutrients, which also raised blood folic acid, reduced perceived stress more than placebo.Impact of a Specific Amino Acid Composition with Micronutrients on Well-Being in Subjects with Chronic Psychological Str…
- In 58 children with fetal alcohol spectrum disorder followed about 5 years after choline or placebo, choline users had better non-verbal IQ and working memory, but anxiety and impulse-control disorders were common and did not differ significantly from placebo.Long-Term Neurodevelopmental Outcome Following Three Randomized Controlled Trials of Choline in Fetal Alcohol Spectrum D…
- In 55 adults with metabolic syndrome on a six-month calorie-restricted diet, people who increased their folate intake and lowered their blood level of a lipid oxidation marker had larger improvements in depressive symptoms, though the study did not test folate as a supplement against placebo.Longitudinal relationship of diet and oxidative stress with depressive symptoms in patients with metabolic syndrome afte…
- In 44 women taking 50 mg vitamin B6 plus 200 mg magnesium daily for one cycle, anxiety-related premenstrual symptoms fell modestly versus placebo, though there was no overall difference between treatments.A synergistic effect of a daily supplement for 1 month of 200 mg magnesium plus 50 mg vitamin B6 for the relief of anxie…
- In 43 people taking 100 mg of vitamin B1 plus 100 mg of vitamin B2 daily for 4 weeks, perceived stress, sleep quality and daytime sleepiness improved compared with placebo, but anxiety did not change significantly.Impact of Vitamin B1 and Vitamin B2 Supplementation on Anxiety, Stress, and Sleep Quality: A Randomized, Double-Blind, P…
- In 42 women taking a multi-ingredient supplement containing vitamin B6 for 3 months, mood improved within the supplement group but not compared with placebo.Effects of the PREMEN-CALM® in the Management of the Premenstrual Syndrome: A Randomized, Double-Blind, Placebo-Controll…
- In 32 healthy adults taking a high-dose B vitamin supplement for 6 months, blood B6 and B12 rose and homocysteine fell, but brain metabolite changes were not significant and stress or calmness was not directly measured.The Effect of a High-Dose Vitamin B Multivitamin Supplement on the Relationship between Brain Metabolism and Blood Bioma…
- In a small 1981 trial of 20 depressed patients, pyridoxine combined with L-tryptophan worked no better than a med maprotiline over 2 to 4 weeks.The clinical significance of disordered renal excretion of xanthurenic acid in depressive patients.
- In 20 healthy adults, 3 mg vitamin B12 for two weeks altered sleep and daily rhythms, and only methylcobalamin had an alerting effect while also shortening sleep.Effects of vitamin B12 on performance and circadian rhythm in normal subjects.
- In healthy middle-aged adults, taking 1520 mg of a nicotinamide and D-ribose blend twice daily for 7 days raised blood NAD levels, lowered morning stress hormone (cortisol) compared with placebo, and reduced fatigue and improved concentration compared with baseline.A Combination of Nicotinamide and D-Ribose (RiaGev) Is Safe and Effective to Increase NAD+ Metabolome in Healthy Middle-…
- In stressed adults with low magnesium taking 30 mg vitamin B6 plus 300 mg magnesium daily for 8 weeks, anxiety and depression scores improved from baseline, similar to magnesium alone.Effect of magnesium and vitamin B6 supplementation on mental health and quality of life in stressed healthy adults: Post…
- In depressed patients, 125 mg pyridoxine taken three times daily with L-tryptophan for 2 or 4 weeks did not change blood tryptophan levels, and blood tryptophan did not correlate with anxiety or depression scores.Kinetics of L-tryptophan in depressive patients: a possible correlation between the plasma concentrations of L-tryptopha…
- In pregnant women, higher choline intake of 930 mg daily changed epigenetic marks on stress-hormone genes in the fetus, but the drop in cord cortisol was not statistically significant, so calming stress was not shown.Maternal choline intake alters the epigenetic state of fetal cortisol-regulating genes in humans.
- In 38 people with asthenic syndrome, 500 mg a day of citicoline for 30 days improved autonomic, cognitive and emotional symptoms and increased stress resilience compared with no treatment.[Current treatment options for autonomic, cognitive and emotional disorders in patients with asthenic syndrome treated w…
- In 86 pregnant women with moderate morning sickness, pyridoxine 40 mg daily for 3 weeks was given to both groups, and adding 8 mindfulness therapy sessions over 3 weeks improved nausea, vomiting, anxiety, depression and pregnancy distress compared with pyridoxine alone; this open-label trial does not isolate any effect of pyridoxine itself.A RCT of psychotherapy in women with nausea and vomiting of pregnancy.
- In 78 adults with burning mouth pain, adding Danzhixiaoyao pills to methylcobalamin tablets for 6 weeks lowered pain and depression scores more than methylcobalamin alone, but anxiety scores did not differ between groups; the study does not isolate the effect of vitamin B12.Efficacy of Danzhixiaoyao tablets combined with methylcobalamin tablets in the treatment of burning mouth syndrome: an o…
- In 46 women with mild to moderate anxiety, taking a combined saffron, ashwagandha, tryptophan and vitamin B6 supplement (two tablets daily) for 12 weeks lowered anxiety scores, though the open-label design and COVID-19 lockdown may have affected the result. The vitamin B6 dose was not stated.Effectiveness of a Saffron and Withania Supplement on Mood in Women With Mild-to-Moderate Anxiety During the COVID-19 Lo…
- In 34 children with Tourette syndrome or tic disorder and anxiety, an L-theanine and vitamin B6 supplement reduced tics more than psychoeducation alone, while both groups had lower anxiety.Use of Nutritional Supplements Based on L-Theanine and Vitamin B6 in Children with Tourette Syndrome, with Anxiety Disor…
- In 11 adults with depression, 10 days of magnetic stimulation to the left front of the brain raised blood levels of riboflavin-5'-monophosphate (an active form of vitamin B2) and changed other blood compounds; the study did not give riboflavin itself and did not test calmness or stress.The changes in metabolomics profile induced by intermittent theta burst stimulation in major depressive disorder: an exp…
- In a 24-week open trial of 10 Japanese schizophrenia patients, high-dose pyridoxamine (not thiamine) was tested, and thiamine was only used to stop Wernicke-like side effects in two patients, so it did not test thiamine's effect on mood or calm.Pyridoxamine: A novel treatment for schizophrenia with enhanced carbonyl stress.
- In 10 adults with fragile X-associated tremor/ataxia syndrome, 1000 mg of citicoline daily for 12 months was safe and well tolerated, and anxiety scores on the Beck Anxiety Inventory improved significantly, though there was no placebo group.Open-label pilot clinical trial of citicoline for fragile X-associated tremor/ataxia syndrome (FXTAS).
- In a retrospective review of 9,439 insomnia patients at a Chinese medicine hospital in Shenzhen, vitamin B6 was among the commonly prescribed drugs (about 4.76 percent of patients), but the study did not measure whether it improved sleep or calmness.A Cross-Sectional Study on the Drug Use of Insomnia in a Chinese Medicine Hospital in Shenzhen.
- In a cross-sectional study of Japanese middle-aged adults, pantothenic acid intake interacted with psychological stress and drinking status in men only, and the abstract does not state whether the effect on stress was helpful or harmful.Interactions between psychological stress and drinking status in relation to diet among middle-aged men and women: a lar…
- In a cross-sectional survey of 7387 Iranian adults, moderate dietary intake of pantothenic acid was linked to lower odds of anxiety, though the study cannot show cause and effect and no stress-specific result was reported for this vitamin.Dietary intake of B vitamins and their association with depression, anxiety, and stress symptoms: A cross-sectional, pop…
- In a cross-sectional study of 3846 Iranian adults, an eating pattern high in pantothenic acid, along with other nutrients, was linked to lower anxiety in men and lower distress in women, but pantothenic acid was not studied alone.Do patterns of nutrient intake predict self-reported anxiety, depression and psychological distress in adults? SEPAHAN s…
- In a cross-sectional study of 3362 Iranian adults, lower vitamin B6 intake from food was linked to higher odds of depression and anxiety in women but not in men. This study cannot show that B6 causes these effects.Higher vitamin B6 intake is associated with lower depression and anxiety risk in women but not in men: A large cross-sec…
- In a survey of 741 Iranian girls aged 12 to 18, eating more antioxidants from the whole diet was linked to lower odds of depression, but thiamine was not measured on its own.Dietary total anti-oxidant capacity is inversely related to the prevalence of depression in adolescent girls.
- In 330 adults with epilepsy in western China, dietary thiamine intake was not linked to drug-resistant epilepsy; only folate intake showed a link.Dietary vitamin B9 intake linked to drug-resistant epilepsy risk in western Chinese adults: exploring underlying metabol…
- In 181 female students, following a Nordic-style diet that was higher in thiamine and other vitamins was linked to lower stress and anxiety scores, though thiamine was not studied on its own and the link was mainly with vegetable intake.Impact of a Nordic diet on psychological function in young students.
- In 159 bereaved men, higher blood vitamin B12 levels were linked to lower distress, less depression and anxiety, and fewer symptoms of major depression.Cobalamin level is related to self-reported and clinically rated mood and to syndromal depression in bereaved HIV-1(+) a…
- In a retrospective chart review of 146 adolescents and children given 15 mg per day of L-methylfolate calcium, it was well tolerated, and 22.5% of treated patients reported a positive subjective experience while 5.4% reported a negative one; the study did not measure stress or calmness against a control group.L-Methylfolate Calcium Supplementation in Adolescents and Children: A Retrospective Analysis.
- In a survey of 115 adults with type 2 diabetes, higher dietary thiamine (vitamin B1) intake was linked to lower depression scores, though this survey cannot show cause and effect.Impact of micronutrients on anxiety-depressive disorders in type 2 diabetics.
- In 28 men, 14 with alcohol use disorder and 14 without, thiamine intake from a three-day diet record was lower in the alcohol use disorder group, and no clear link was found between stress hormone activity and nutrition status.HPA-Axis Activity and Nutritional Status Correlation in Individuals with Alcohol Use Disorder.
- In children exposed to alcohol before birth, choline supplementation reduced abnormal DNA methylation and increased expression of two stress-regulatory genes, but this study did not measure calmness or anxiety directly.Persistent Changes in Stress-Regulatory Genes in Pregnant Women or Children Exposed Prenatally to Alcohol.
- A genetic analysis using large population databases suggested that genetically predicted higher vitamin B1 levels were associated with lower dementia risk, but this is a computer-based association study and not a direct trial.Mendelian Randomization Uncovers Potential Repurposable Medications for Neuropsychiatric Disorders.
Review Totals and Summary
Members Only5,824 reviews · 93% positive
Thorne Stress B-Complex capsules are well liked across the stores that sell them, with about 1,187 ratings in total and most written feedback positive. Energy and a sense of feeling better come up most often, while complaints are few and specific. **What buyers say it did for them:** Energy is the main benefit. One buyer says it "increased my energy a lot and I feel a lot better." Another says that "my wife and I feel more energy and less stress," and that they notice when they miss a dose. One reviewer finds it works better than other B complexes, saying it sustains the benefit "longer than most brands." Others report a hair benefit ("my hair is looking amazing") or simply that "it feels like its helping." Some are still early in use, such as one buyer a week in who is waiting to see changes in skin, mood and energy. **What they complain about:** The sharpest complaint is that it is too strong. One buyer can take it only about once a week or it leaves them "peeing all day," and wishes the folate amount were lower because they are paying for more than their body uses. Shipping is slow for another buyer, who says it "shouldn't take a week." One person wishes the bottles were larger so they could reorder less often. Store summaries mention no other side effects. **Taste, smell, pill size and form:** Comments here are sparse. One store summary says a reviewer found the taste very strong and lingering, and advises sensitive people to keep that in mind. Another reviewer says the capsules are easy to swallow. Reviews on the other pages say nothing on this. Reviews of other forms of the product were left out. **Value for money:** Few reviewers discuss price. One store summary mentions a reviewer who calls the price good and praises the potency, taking just one capsule a day. The folate complaint above is the one note against value, from someone who finds the dose more than they need. The wish for larger containers is also partly about convenience and cost of reordering. **Who it suits and who it did not:** It seems to suit people who were pointed to a B complex by a doctor or nutritionist, and several reviewers say they bought it on that advice. One says "my doctor recommended these. She likes them, so I guess I do too." Couples taking it together also report good results. Buyers who value clean, high-quality formulation and trust the brand are happy, according to the store summaries. It suited one buyer poorly: someone sensitive to high doses, who found even a single capsule too much and could take it only occasionally. People bothered by strong B-vitamin taste or smell may also want to be cautious. Overall, expect a well-regarded, potent B complex whose praise centers on energy and quality, with the main caveats being strength, a lingering taste for some, and delivery time.
Biohacker Summary
Members Only9 of 10 recommend it
Folate is the main ingredient, and the panel leans toward recommending it: five of the ten recommend it and the other five are neutral, with no one warning against it. Panelists value it for lowering homocysteine, supporting brain health and mitochondrial function, and protecting pregnancy, including lower spina bifida rates, and one used it to correct a child's low folate. Two of them prefer methylfolate, an active form the body can use directly, over synthetic folic acid, and one said some people may need a little extra. One panelist said birth control pills deplete folate, and another said folate can change how the body responds to a supplement; none gave a dose. Among the smaller ingredients in this product, choline and vitamin B12 came up most, with niacin and biotin also mentioned, and one panelist cautioned that biotin can throw off some hormone lab tests.
See all 10 biohackers →Hide the biohackers
Dr. Mark Hyman · Folate · neutral
- 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.
- Optimized a child's nutrient status with vitamin B6, as the child had low B6 levels.
- Notes that a med depletes folate.
- States that folate is a nutritional deficiency that impacts mental health.
- States that vitamin B12 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 folate with vitamin B6 and B12 as supplements with strong evidence for PMS.
- 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.
- Explains that folate metabolism is very involved in neurotransmitter function and mood, and that folate can be a treatment for some cases of depression, especially for those with MTHFR genetic variants.
- Believes that if functional testing is done to replete deficiencies like vitamin D and B12 before someone stops their medication, withdrawal symptoms can be completely eliminated.
Dr. Eric Berg · Folate · neutral
- Notes that birth control pills deplete the body of folate, which is needed for the brain to make serotonin.
- States that taking Vitamin B1 might help with swollen legs and ankles.
- 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.
- Mentions that egg yolks contain choline, which helps the brain and prevents a fatty liver.
- Notes that choline is a key nutrient many people are deficient in, helping repair membranes, reduce breakouts, improve skin texture, and lift brain fog by being a building block for acetylcholine, which aids memory, focus, and concentration.
- 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.
- 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.
Dave Asprey · Folate · neutral
- States that folate can affect how the body responds to a supplement.
- Recommends increasing choline intake, noting that it is missing in most people's diets and is important for cell membranes and liver function. He switched to a new American-made, plant-based choline called Vitacoline, which has prenatal clinical studies.
- Dave Asprey recommends eating eggs or taking a supplement that raises acetylcholine when taking racetams, as racetams can burn through choline, which the brain needs for focus.
- Dave explains how to stack racetams with choline for smarter cognitive enhancement.
- Recommends taking choline donors, especially if over 35, to prevent headaches and muscle tension that can occur when taking racetams due to increased demand on the acetylcholine system.
- 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.
- 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.
- 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.
- 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.
Ben Greenfield · Folate · recommends
- 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.
- Addresses her MTHFR gene by taking choline rather than high doses of methylolate.
- Recommends bioavailable folate, not synthetic folic acid, as folate deficiencies seem to impact hearing health in older individuals.
- 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.
- 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 consuming choline from natural sources like runny egg yolks, organ meats, soy, and walnuts to support vagus nerve function.
- 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.
- Notes that some people do better on certain forms of B12, B complexes, SAM E, and methylated folates, specifically five methyl folates, for methylation.
- Mentions high doses of choline as something used in 'old school biohacking days' for focus.
- Notes that 10X Health System's methylene blue tablets plus light stack supports energy and recovery at the cellular level by promoting healthy metabolism through niacinamide.
Dr. Rhonda Patrick · Folate · recommends
- Recommends ensuring adequate methyl folate intake, ideally through a prenatal vitamin, for women preparing for IVF.
- States that choline helps make acetylcholine for cognition and phosphatidylcholine for cell membranes, and can be converted into betaine to help clear homocysteine.
- Choline plays a critical role in fetal brain development, and the form and dose matter. Pregnant women who supplemented with twice the RDA for choline (900 mg/day) had children with higher intelligence scores than women taking 450 mg/day.
- Recommends that pregnant women supplement with choline, specifically phosphatidylcholine, to potentially have smarter babies, citing a randomized controlled trial where mothers who nearly doubled their choline intake had children who scored higher on IQ and cognitive tests.
- Warns that Vitamin B12 enhances light's melatonin-suppressing effects and should be avoided too close to bedtime.
- 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.
- Discusses which choline supplement won't raise TMAO.
- Choline is vital for brain function and development, and even slight deficiencies can elevate homocysteine levels, which is linked to cardiovascular disease and cognitive decline.
- Recommends that pregnant women consume 900 mg of choline per day for greater outcomes in a child’s cognitive, attention, and possibly social development.
- 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.
- Discusses how choline during pregnancy could make a child more intelligent.
- 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.
Thomas DeLauer · Folate · recommends
- Recommends taking methylfolate as a methylated form of B vitamin for mitochondrial function.
- 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.
- Mentions that choline from avocado (and eggs) contributes to the liver's ability to tag and process toxins, focusing on phase II detox.
- Uses niacin as part of their detoxification protocol, taking enough to flush about half an hour before a sauna session.
- 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.
- Recommends taking methylcobalamin 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.
- 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'.
- Recommends methylfolate as a runner-up for insulin resistance, especially for individuals with the MTHFR variant, as it directly enters the methylation cycle without conversion.
- Recommends ensuring adequate vitamin B6 intake, as it is a required cofactor for cells to use absorbed magnesium and improves central nervous system relaxation when combined with magnesium.
- Explains that choline is the direct precursor to acetylcholine, a neurotransmitter tied to memory, attention, and learning speed, and that most adults don't get enough of it.
- Recommends vitamin B6 to support GABA production and find balance for mental clarity.
Siim Land · Folate · neutral
- States that Homocysteine levels can often be improved through adequate folate intake.
- Created Microvitamin, a supplement that bundled all the supplements he was taking, to help fund his a med trial.
- 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 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).
- 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.
- 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.
- 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.
- Warns that niacin, an NAD precursor, can shorten sleep.
- Recommends taking 100-300 milligrams of niacin before a sauna session, as part of the Hubert protocol, to enhance sweating, vasodilation, and potentially detoxification and cardiovascular benefits.
- Warns that Niacin, especially at high doses like 2000 mg per day, can disrupt sleep by increasing energy levels too high, causing flushing, and reducing deep sleep while increasing shallow non-REM sleep.
- Discusses Niacinamide as a form of vitamin B3 that can increase NAD+ levels, but notes it's not as effective as NMN or NR for longevity and can cause flushing.
Andrew Huberman · Folate · recommends
- 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 choline-rich foods to enhance focus and acetylcholine.
- Mentions choline as a structural lipid component, obtainable from nuts, seeds, or eggs, that seems related to cognitive function, though with slightly less evidence for brain changes over time and dementia risk.
- Mentions biotin.
- Notes that choline can be converted into TMAO, similar to L-carnitine, and suggests measuring TMAO levels if supplementing with it.
- 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.
- He highlights specific nutrients, including choline, and discusses their recommended doses and dietary sources for focus.
- Recommends Alpha GPC, also known as alpha glyceryl phospho-choline, for enhancing power output and potentially improving cognitive function, especially in older populations. He notes that dosages of 300 to 600 mg taken before training have been shown to increase power output by about 14%.
- Recommends taking methyl folate as part of methylated B vitamins to lower homocysteine levels and reduce cardiovascular risk.
- 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.
- 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.
- 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.
Peter Attia · Folate · recommends
- Highlights folate supplementation as a significant practical progress in nutrition science, which has radically reduced spinabifida.
- 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.
- Notes that deficiencies in certain vitamins and minerals, such as B12, can be a cause of hair loss in women.
- States that for choline deficiencies, which are sometimes measurable and seen in people post-bariatric surgery, they are not terribly aware of any downsides to taking choline supplements, but cautions about quantifying what's in supplements.
- 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.
- Used to prescribe niacin to many patients, primarily to raise HDL, lower APO B, triglycerides, LDL, and LP(a), but stopped after clinical trials showed minimal or disappointing effects on reducing cardiovascular events.
- Notes that niacin lowers LP little a but was not shown to have clinical benefit in outcome studies, and they are not currently using it.
- Recalls that a flush from niacin typically occurred with doses of a few grams.
Bryan Johnson · Folate · recommends
- Recommends supplementing with folate for brain health for both the mother and the baby during pregnancy.
- States that Blueprint essential capsules and soft gels are packed with key vitamins and minerals needed for strong bone health.
- 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 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.
RAL Summary
Members OnlyTier 3 for Stress and Calm
The tier rests on folate meta-analyses described as showing clear improvement, but the folate findings given show no benefit for stress or calmness; folate's benefit was for depression, a separate goal. So it is graded Tier 3, lower than the rules alone gave.
Where the evidence disagrees: 19 of the 67 human studies found no effect.
More Details
Members OnlyBody systems · Combine with · Possible side effects
Body systems: Nervous system, Endocrine system
Combine with: For stress support, pair this B-complex with magnesium glycinate for relaxation, L-theanine for calm focus, and an adaptogen such as ashwagandha or rhodiola for stress resilience. Omega-3 fish oil can further support mood and nervous system health. If the actual goal is regularity, add a separate bowel-focused stack: psyllium husk or partially hydrolyzed guar gum for fiber, magnesium citrate or oxide for gentle osmotic action, a probiotic such as Bifidobacterium lactis BB-12 or B. lactis HN019, and adequate water. Prunes or kiwifruit extract can also help, and vitamin C in higher doses has a mild osmotic effect but is not enough in this formula.
Possible side effects: A single dose of niacin was linked to more panic symptoms in one trial. Some buyers found it too strong, with frequent urination and a strong, lingering taste.
Supplement Facts
Thiamine 50 mg · Riboflavin 28.6 mg · Niacin 80 mg
| Thiamine | 50 mg | |
| Riboflavin | 28.6 mg | |
| Niacin | 80 mg | |
| Vitamin B6 | 28.4 mg | |
| Folate | 334 mcg DFE | |
| Vitamin B12 | 100 mcg | |
| Biotin | 80 mcg | |
| Pantothenic Acid | 250 mg | |
| Choline | 14 mg |
Other ingredients: Hypromellose, Microcrystalline Cellulose, Calcium Laurate, Silicon Dioxide.
Directions: Suggested use: Take 1 capsule one to three times daily or as recommended by your healthcare practitioner.
Barcode (UPC) 693749002963 · Label source: NIH label database · Report a label change
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Our articles on this subject
- Folate vs Folic Acid: What the Studies Show About Each FormArticle · Oct 29, 2026
- Supplements for Stress and Anxiety Relief: What the Evidence SupportsArticle · Oct 26, 2026
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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