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.\*

Product Focus: Stress and CalmAlso covers:BrainHormonesRanked among:Vitamin B complex
Tier ⓘ
Tier 3 · Rank 3
Tier 3 · Reviewed. Strong review agreement, with limited or early support from human studies. Rank 3 within Tier 3 for Stress and Calm; 11 of 28 overall. Tiers run from 1, the strongest evidence, to 5. How we grade →
Evidence ⓘ
73 /100
How strongly the evidence says this product works: human studies count most, then real reviews, then our biohacker panel.
Positive Reviews
93% of 5,824
Biohacker Mentions
9 of 10
Cost per month
$13

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.

67 human studies30 improved19 no effect83,136 people studied

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

Review Totals and Summary

Members Only5,824 reviews · 93% positive
5,824 reviews · Store.mayoclinic 4,637 · Vitacost 929 · Walmart 140 · Thorne 118
93% positive5% neutral2% negative

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
9 of 10 biohackers on our panel 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
    • 21 Oct 2026 · neutral · YouTube ↗
      Notes that taking folate can lower homocysteine levels, which has shown health benefits and physical improvements in brain scans in clinical trials.
    • 19 Oct 2026 · neutral · YouTube ↗
      Notes that some people may need a little bit extra folate with a supplement.
    • 30 Sep 2026 · Niacin · neutral · YouTube ↗
      Explains that pellagra, which killed 100,000 Americans, was a niacin deficiency, a B vitamin.
    • 31 Aug 2026 · uses · YouTube ↗
      Optimized a child's nutrient status with folate, as the child had low folate levels and was not eating greens.
    • 31 Aug 2026 · Vitamin B6 · uses · YouTube ↗
      Optimized a child's nutrient status with vitamin B6, as the child had low B6 levels.
    • 28 Jul 2026 · neutral · Facebook ↗
      Notes that a med depletes folate.
    • 22 Jul 2026 · recommends · YouTube ↗
      States that folate is a nutritional deficiency that impacts mental health.
    • 22 Jul 2026 · Vitamin B12 · recommends · YouTube ↗
      States that vitamin B12 is a nutritional deficiency that impacts mental health.
    • 8 Jul 2026 · uses · YouTube ↗
      Recounts giving a patient with MCI high-dose methylfolate, along with B12 shots and B6, which completely cured her MCI.
    • 29 Jun 2026 · recommends · Facebook ↗
      Recommends folate with vitamin B6 and B12 as supplements with strong evidence for PMS.
    • 29 Jun 2026 · Vitamin B6 · recommends · Facebook ↗
      Recommends vitamin B6 with folate and B12 as supplements with strong evidence for PMS.
    • 29 Jun 2026 · Vitamin B12 · recommends · Facebook ↗
      Recommends vitamin B12 with vitamin B6 and folate as supplements with strong evidence for PMS.
    • 3 Jun 2026 · recommends · YouTube ↗
      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.
    • 3 Jun 2026 · Vitamin B6 · neutral · YouTube ↗
      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
    • 19 Oct 2026 · neutral · YouTube ↗
      Notes that birth control pills deplete the body of folate, which is needed for the brain to make serotonin.
    • 21 Oct 2026 · Vitamin B1 · recommends · YouTube ↗
      States that taking Vitamin B1 might help with swollen legs and ankles.
    • 19 Oct 2026 · Niacin · recommends · Podcast ↗
      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.
    • 18 Oct 2026 · Vitamin B1 · recommends · Instagram ↗
      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.
    • 16 Oct 2026 · Choline · neutral · YouTube ↗
      Mentions that egg yolks contain choline, which helps the brain and prevents a fatty liver.
    • 14 Oct 2026 · Choline · neutral · YouTube ↗
      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.
    • 11 Oct 2026 · Vitamin B1 · recommends · Facebook ↗
      Dr. Berg suggests that supporting vitamin B1 intake may help address the stress behind bloating.
    • 11 Oct 2026 · Niacin · recommends · YouTube ↗
      Recommends cheap flush niacin, stating that it outperforms expensive NAD supplements and even IV drips in raising NAD levels in the blood.
    • 10 Oct 2026 · Vitamin B6 · warns · Podcast ↗
      Dr. Berg lists pyridoxine hydrochloride as a synthetic vitamin to avoid.
    • 4 Oct 2026 · Vitamin B1 · recommends · Facebook ↗
      Recommends taking the fat-soluble version of vitamin B1, benfotiamine, to support blood flow to the nerves and counter complications of diabetes.
    • 4 Oct 2026 · Vitamin B1 · neutral · X ↗
      Notes that Vitamin B1 is intimately involved in the nervous system and may be behind sciatica and carpal tunnel syndrome.
    • 4 Oct 2026 · Vitamin B6 · recommends · Facebook ↗
      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.
    • 4 Oct 2026 · Vitamin B6 · neutral · X ↗
      Notes that Vitamin B6 is intimately involved in the nervous system and may be behind sciatica and carpal tunnel syndrome.
    • 4 Oct 2026 · Vitamin B12 · recommends · Facebook ↗
      Recommends taking the natural form of vitamin B12, methylcobalamin, to support nerve regeneration, myelin production, and nerve growth factors.
  • Dave Asprey · Folate · neutral
    • 17 Oct 2026 · neutral · Facebook ↗
      States that folate can affect how the body responds to a supplement.
    • 29 Sep 2026 · Choline · recommends · YouTube ↗
      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.
    • 12 Sep 2026 · Choline · recommends · YouTube ↗
      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.
    • 13 Aug 2026 · Choline · recommends · Podcast ↗
      Dave explains how to stack racetams with choline for smarter cognitive enhancement.
    • 13 Aug 2026 · Choline · recommends · YouTube ↗
      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.
    • 5 Aug 2026 · recommends · Facebook ↗
      Recommends methylfolate as a better option than folic acid.
    • 25 Jul 2026 · Niacin · recommends · YouTube ↗
      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.
    • 1 Jul 2026 · Vitamin B12 · recommends · YouTube ↗
      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.
    • 11 Jun 2026 · recommends · YouTube ↗
      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.
    • 30 May 2026 · Niacin · recommends · YouTube ↗
      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.
    • 15 May 2026 · Niacin · neutral · X ↗
      Notes that niacin has been a standard longevity ingredient since the 1990s.
    • 14 Apr 2026 · Biotin · neutral · TikTok ↗
      States that biotin clears out oxalates.
    • 10 Apr 2026 · neutral · Podcast ↗
      Dave breaks down why a daily stack of taurine, B6, folate, and B12 works for motivation when either ingredient alone doesn't.
    • 17 Feb 2026 · Niacin · neutral · Podcast ↗
      Dave discusses how niacinamide compares as an NAD precursor.
  • Ben Greenfield · Folate · recommends
    • 12 Oct 2026 · recommends · Facebook ↗
      Recommends methylfolate as an active form of folate that the body can use directly without conversion.
    • 29 Aug 2026 · Niacin · neutral · YouTube ↗
      States that Nrf2 activators, when combined with something like niacin, may have a good effect on plaque progression.
    • 20 Aug 2026 · Choline · uses · YouTube ↗
      Addresses her MTHFR gene by taking choline rather than high doses of methylolate.
    • 9 Jul 2026 · recommends · YouTube ↗
      Recommends bioavailable folate, not synthetic folic acid, as folate deficiencies seem to impact hearing health in older individuals.
    • 9 Jul 2026 · Vitamin B12 · recommends · YouTube ↗
      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.
    • 25 Apr 2026 · Niacin · neutral · YouTube ↗
      Mentions nicotinamide as an ingredient found in many NAD products and notes that niacinamide and nicotinamide are structurally the same.
    • 18 Apr 2026 · recommends · YouTube ↗
      Recommends introducing methylfolate into the diet to address high homocysteine levels.
    • 18 Apr 2026 · Niacin · recommends · X ↗
      Believes the niacinamide approach, along with the NAMPT/salvage pathway angle, is underrated and deserves more attention.
    • 15 Jan 2026 · Choline · recommends · YouTube ↗
      Recommends consuming choline from natural sources like runny egg yolks, organ meats, soy, and walnuts to support vagus nerve function.
    • 8 Jan 2026 · neutral · Facebook ↗
      Would refine the guidelines to include clearer distinctions between synthetic folic acid and natural folate.
    • 8 Jan 2026 · Niacin · neutral · YouTube ↗
      Mentions niacin as a natural approach that might be good for plaque regression.
    • 11 Oct 2025 · neutral · YouTube ↗
      Notes that some people do better on certain forms of B12, B complexes, SAM E, and methylated folates, specifically five methyl folates, for methylation.
    • 9 Oct 2025 · Choline · neutral · YouTube ↗
      Mentions high doses of choline as something used in 'old school biohacking days' for focus.
    • 30 Sep 2025 · Niacin · recommends · Facebook ↗
      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
    • 28 Sep 2026 · recommends · YouTube ↗
      Recommends ensuring adequate methyl folate intake, ideally through a prenatal vitamin, for women preparing for IVF.
    • 18 Jun 2026 · Choline · neutral · Facebook ↗
      States that choline helps make acetylcholine for cognition and phosphatidylcholine for cell membranes, and can be converted into betaine to help clear homocysteine.
    • 30 Dec 2025 · Choline · neutral · Instagram ↗
      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.
    • 23 Dec 2025 · Choline · recommends · Facebook ↗
      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.
    • 8 Oct 2025 · Vitamin B12 · warns · Facebook ↗
      Warns that Vitamin B12 enhances light's melatonin-suppressing effects and should be avoided too close to bedtime.
    • 9 Sep 2025 · Biotin · warns · YouTube ↗
      Advises avoiding biotin-containing supplements before a testosterone blood test as they can cross-detect with estrogens and confound results.
    • 20 Aug 2025 · neutral · Instagram ↗
      Notes that dark leafy greens are a great source of folate.
    • 5 Aug 2025 · Choline · neutral · Podcast ↗
      Discusses which choline supplement won't raise TMAO.
    • 8 Jul 2025 · Choline · neutral · Facebook ↗
      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.
    • 31 Oct 2024 · Choline · recommends · Instagram ↗
      Recommends that pregnant women consume 900 mg of choline per day for greater outcomes in a child’s cognitive, attention, and possibly social development.
    • 3 Jul 2024 · Vitamin B1 · neutral · YouTube ↗
      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.
    • 29 Mar 2024 · Choline · neutral · Instagram ↗
      Discusses how choline during pregnancy could make a child more intelligent.
    • 27 Dec 2023 · recommends · YouTube ↗
      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.
    • 13 May 2020 · Vitamin B1 · neutral · YouTube ↗
      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
    • 29 Jun 2026 · recommends · YouTube ↗
      Recommends taking methylfolate as a methylated form of B vitamin for mitochondrial function.
    • 18 Oct 2026 · Vitamin B12 · recommends · YouTube ↗
      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.
    • 25 Sep 2026 · Choline · neutral · Facebook ↗
      Mentions that choline from avocado (and eggs) contributes to the liver's ability to tag and process toxins, focusing on phase II detox.
    • 5 Sep 2026 · Niacin · uses · YouTube ↗
      Uses niacin as part of their detoxification protocol, taking enough to flush about half an hour before a sauna session.
    • 5 Aug 2026 · Vitamin B2 · warns · Instagram ↗
      Warns against conventional cereal, describing it as extruded, sugared, and then sprayed with vitamins that were destroyed during its making.
    • 5 Aug 2026 · Vitamin B1 · warns · Instagram ↗
      Warns against conventional cereal, describing it as extruded, sugared, and then sprayed with vitamins that were destroyed during its making.
    • 30 Jun 2026 · Vitamin B12 · neutral · YouTube ↗
      Mentions that a single serving of sardines provides vitamin B12 at something like three to four times the daily needs.
    • 29 Jun 2026 · Vitamin B12 · recommends · YouTube ↗
      Recommends taking methylcobalamin as a methylated form of B vitamin for mitochondrial function.
    • 24 Jun 2026 · Niacin · neutral · YouTube ↗
      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.
    • 13 Jun 2026 · Biotin · warns · YouTube ↗
      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'.
    • 10 Jun 2026 · recommends · YouTube ↗
      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.
    • 20 May 2026 · Vitamin B6 · recommends · YouTube ↗
      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.
    • 10 May 2026 · Choline · recommends · YouTube ↗
      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.
    • 7 May 2026 · Vitamin B6 · recommends · YouTube ↗
      Recommends vitamin B6 to support GABA production and find balance for mental clarity.
  • Siim Land · Folate · neutral
    • 17 Jan 2026 · neutral · Instagram ↗
      States that Homocysteine levels can often be improved through adequate folate intake.
    • 24 Apr 2026 · Vitamin B12 · uses · YouTube ↗
      Created Microvitamin, a supplement that bundled all the supplements he was taking, to help fund his a med trial.
    • 24 Mar 2026 · Vitamin B12 · recommends · YouTube ↗
      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.
    • 15 Feb 2026 · Niacin · recommends · TikTok ↗
      Suggests that in the mornings, NAD supplements like niacinamide can help kickstart the circadian rhythm.
    • 12 Feb 2026 · Niacin · recommends · Instagram ↗
      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.
    • 17 Jan 2026 · Niacin · neutral · Instagram ↗
      Mentions that only specific therapies like niacin can meaningfully reduce Lp(a).
    • 28 Dec 2025 · Niacin · neutral · YouTube ↗
      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.
    • 28 Dec 2025 · Vitamin B1 · uses · YouTube ↗
      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.
    • 11 Dec 2025 · Niacin · recommends · YouTube ↗
      Recommends niacin as a much cheaper and equally effective NAD booster compared to NMN and NR.
    • 8 Nov 2025 · Biotin · neutral · YouTube ↗
      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.
    • 25 Oct 2025 · Niacin · warns · Instagram ↗
      Warns that niacin, an NAD precursor, can shorten sleep.
    • 18 Oct 2025 · Niacin · recommends · YouTube ↗
      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.
    • 16 Oct 2025 · Niacin · warns · YouTube ↗
      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.
    • 10 Oct 2025 · Niacin · neutral · Podcast ↗
      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
    • 31 Mar 2025 · recommends · YouTube ↗
      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.
    • 6 Aug 2026 · Choline · recommends · Podcast ↗
      Recommends choline-rich foods to enhance focus and acetylcholine.
    • 20 Jul 2026 · Choline · recommends · YouTube ↗
      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.
    • 13 Apr 2026 · Biotin · neutral · Podcast ↗
      Mentions biotin.
    • 23 Mar 2026 · Choline · neutral · YouTube ↗
      Notes that choline can be converted into TMAO, similar to L-carnitine, and suggests measuring TMAO levels if supplementing with it.
    • 15 Dec 2025 · Vitamin B12 · neutral · YouTube ↗
      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.
    • 11 Sep 2025 · Choline · recommends · Podcast ↗
      He highlights specific nutrients, including choline, and discusses their recommended doses and dietary sources for focus.
    • 27 Mar 2025 · Choline · recommends · YouTube ↗
      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%.
    • 7 Oct 2024 · recommends · YouTube ↗
      Recommends taking methyl folate as part of methylated B vitamins to lower homocysteine levels and reduce cardiovascular risk.
    • 7 Oct 2024 · Vitamin B12 · recommends · YouTube ↗
      Recommends taking methyl B12 as part of methylated B vitamins to lower homocysteine levels and reduce cardiovascular risk.
    • 7 Oct 2024 · Vitamin B2 · neutral · YouTube ↗
      Mentions that Riboflavin (Vitamin B2) hits cytochrome 2 in the mitochondrial electron transport chain, contributing to energy production.
    • 29 Jul 2024 · uses · YouTube ↗
      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.
    • 29 Jul 2024 · Vitamin B12 · uses · YouTube ↗
      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.
    • 29 Jul 2024 · Vitamin B6 · warns · YouTube ↗
      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
    • 19 Aug 2024 · recommends · YouTube ↗
      Highlights folate supplementation as a significant practical progress in nutrition science, which has radically reduced spinabifida.
    • 29 Jun 2025 · Niacin · uses · YouTube ↗
      Peter Attia's AVIA Skincare vitamin C serum also contains niacinamide, which is useful to apply to the skin right after washing.
    • 11 May 2025 · Biotin · warns · YouTube ↗
      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.
    • 9 Sep 2024 · Vitamin B12 · neutral · YouTube ↗
      Notes that deficiencies in certain vitamins and minerals, such as B12, can be a cause of hair loss in women.
    • 20 May 2024 · Choline · neutral · YouTube ↗
      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.
    • 26 Feb 2024 · Biotin · warns · YouTube ↗
      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.
    • 24 Oct 2023 · uses · YouTube ↗
      Takes Jarrow methylfolate to keep homocysteine levels below nine, taking the lower of two available strengths once a day.
    • 23 Oct 2023 · uses · YouTube ↗
      Takes Jarrow methylfolate, a methylated version, once a day at the lower of two strengths, to keep homocysteine levels below nine.
    • 9 Oct 2023 · Biotin · warns · YouTube ↗
      Warns that certain things, like biotin, should not be taken before a blood test because they can mess up readings.
    • 28 Aug 2023 · neutral · YouTube ↗
      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.
    • 5 Jun 2023 · uses · YouTube ↗
      Personally takes methylfolate to help get homocysteine into the desired zone and prefers the Jarrow brand.
    • 30 Jan 2023 · Niacin · stopped · YouTube ↗
      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.
    • 7 Nov 2022 · Niacin · stopped · YouTube ↗
      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.
    • 1 Aug 2022 · Niacin · neutral · YouTube ↗
      Recalls that a flush from niacin typically occurred with doses of a few grams.
  • Bryan Johnson · Folate · recommends
    • Date not recorded · recommends · Source ↗
      Recommends supplementing with folate for brain health for both the mother and the baby during pregnancy.
    • 5 Jun 2025 · Vitamin B12 · uses · YouTube ↗
      States that Blueprint essential capsules and soft gels are packed with key vitamins and minerals needed for strong bone health.
    • 5 Sep 2024 · Biotin · neutral · YouTube ↗
      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.
    • Date not recorded · Biotin · recommends · Website ↗
      Recommends adequate Biotin (Vitamin B7) for hair health, noting it is in the Blueprint stack.
    • Date not recorded · Niacin · recommends · Website ↗
      Recommends Niacinamide as a supplement for skin health, noting it is in the Blueprint stack.
    • Date not recorded · Niacin · uses · Website ↗
      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
Supplement Facts
Serving Size 1 Capsule(s)
Servings Per Container 60
Amount Per Serving% Daily Value
Thiamine50 mg
Riboflavin28.6 mg
Niacin80 mg
Vitamin B628.4 mg
Folate334 mcg DFE
Vitamin B12100 mcg
Biotin80 mcg
Pantothenic Acid250 mg
Choline14 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

Show entire label

More stress products

Members OnlyThe highest ranked for the same goal

Read more

Our articles on this subject

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.