A high-quality vitamin B complex supplement will provide, in one convenient pill, a full range of B vitamins, including biotin, choline, folic acid, inositol, PABA (para-aminobenzoic acid), and the six "numbered" B vitamins--vitamin B-1 (thiamin), B-2 (riboflavin), B-3 (niacin), B-5 (pantothenic acid), B-6 (pyridoxine), and B-12 (cobalamin). Combination products can simplify the process of taking individual B vitamins for a range of ailments including alcoholism, depression, diabetes, hair problems, lupus, multiple sclerosis, and stress.
Vitamin B complex products are generally available in two forms: B-50s and B-100s. In a B-50 complex, look for a minimum of the following: 400 mcg folic acid, 50 mcg B-12 and biotin, and at least 50 mg of all the other B vitamins. Generally twice this amount is found in B-100 complexes, except for the folic acid (400 mcg), which remains the same. A B-100 typically contains 100 mcg B-12 and biotin, and 100 mg of all the other B vitamins.
While convenient, combination B vitamin products can produce an unpleasantly strong vitaminlike odor and cause queasiness if taken on an empty stomach. To minimize these side effects and enhance absorption, take this vitamin pill with food. A bright yellow hue to the urine following a B-complex vitamin is a harmless side effect of the riboflavin (B-2).