Most B-complex supplements are 50-100mg across the board. This
is fine, but to ensure a positive reaction to your body try for one
that contains the following:
Niacin, not Niacinamide for Vitamin B3. Niacinamide has been
shown to suppress SIRT1 function in the body, your body's naturally
occurring life-extending enzyme. Niacin dilates capillaries,
promoting blood flow to the outer layers of the skin, enhances
cognition, and removes cell waste. Non-flush niacin is a no-no. Go
for plain old niacin, and embrace the "flush" that it brings. It's
good for you.
Also, optimal B-12 intake is between 600-1000mcgs daily to
maximize benefits. Not just that amount, but the best FORM of it is
methylcobalamin. Most supplements use the cyanocoblamin form as it
is cheaper, however, this form must then be converted by the body
into methylcobalamin and is not always 100% efficient in doing so.
Biotin is good for the skin and the hair, try for at least the DV,
300mcgs. FYI many people supplement with 10x that amount.
B-vitamins are water-soluble, meaning unused amounts are
excreted in the urine. Therefore, it is important to space out
intake throughout the day to ensure a constant blood level (as with
all water-soluble vitamins).
Benfotiamine, a synthetic, fat-soluble form of Vitamin B1, has
been shown to protect healthy cells in the presence of blood
glucose, ie, prevents the onset of diabetes and protects cells from
AGE's.