B12, folate, B6 and energy claims
B Vitamins
B vitamins correct deficiency well and do very little beyond it. Here is where supplementation is genuinely justified and where the 'energy' marketing outruns the data.
What the evidence says
- B12 supplementation is well supported for vegans, older adults and metformin users.
- Folate matters most before and during pregnancy.
- In people who are not deficient, high-dose B complexes do not reliably improve energy or mood.
Supplements in this topic
Vitamins
Multivitamin
Limited evidence
For most well-nourished adults, multivitamins do not reduce mortality or prevent chronic disease. May help fill gaps in restricted diets.
Verdict: Insurance policy, not a longevity pill.
310 studies reviewed
Can lead to excessive intake of some fat-soluble vitamins
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