Walk down any pharmacy aisle and the B-complex shelf looks like a party where everyone arrived at once: eight vitamins, one tablet, big numbers on the front. So, do you need a B-complex? The fun part is getting curious about the details: which B, how many milligrams, and what each one is actually recognised for. Our daily pocket is a multinutrient with B vitamins in it, not a high-dose B course, and our next batch brings the whole B team together.
The short answer
- Several B vitamins have authorised EU wordings for the reduction of tiredness and fatigue and for normal energy-yielding metabolism. That's why "B vitamins for tiredness" is such a popular search.
- EFSA's adult upper intake for vitamin B6, revised in 2023, is 12 mg a day. Some tablets put 50 mg or 100 mg of B6 in one go, so B6 is the number worth spotting on a label.
- Food is a brilliant source of B vitamins: eggs, meat, dairy, pulses, grains and leafy greens.
- Our next batch, now in development, has all eight B vitamins, biotin included.
- If a clinician has recommended a specific B product for a short stretch, bring the labels along so they can add up the B6 with you.
What the Register actually authorises
In the European Union, a food supplement can only describe a health benefit using the wording on the EU Register of nutrition and health claims. Think of it as the official phrasebook.
These nutrients share one authorised sentence: they contribute to the reduction of tiredness and fatigue. Several are B vitamins, joined by vitamin C, magnesium and iron:
| Nutrient | In our next batch |
|---|---|
| Vitamin C | Yes |
| Vitamin B2 (riboflavin) | Yes |
| Vitamin B3 (niacin) | Yes |
| Vitamin B5 (pantothenic acid) | Yes |
| Vitamin B6 | Yes |
| Folate | Yes |
| Vitamin B12 | Yes |
| Magnesium | Yes |
| Iron | No |
Many of the same B vitamins, plus biotin, also contribute to normal energy-yielding metabolism. That's the process of turning the food on your plate into usable energy, which is a lovely reminder that B vitamins work hand in hand with what you eat.
Tiredness itself has lots of possible causes, and most of them aren't about nutrients at all. If it has hung around for weeks, a chat with your doctor is the best next step. We wrote more about that here: Tiredness: what food can and cannot explain.
And in case you've wondered: there's no authorised EU wording linking a B-complex to sleep.
The ceiling that actually matters
EFSA's 2023 opinion on vitamin B6 set the adult tolerable upper intake at 12 mg a day. Taking high amounts of B6 over a long time is linked to nerve symptoms, which is why this one number is worth knowing.
So if a high-dose B product is on your radar, the best person to do the maths with, B6 included, is the clinician who suggested it.
Handy label numbers: the adult NRV (the reference value printed on packs) is 6 mg for pantothenic acid, 1.4 mg for B6 and 2.5 µg for B12. They're there so you can compare two packs side by side. They aren't a child's requirement, and they aren't targets to multiply.
B12 is measured in micrograms (µg), so the numbers look tiny. Our child-friendly B12 guide is here, and our guide to stacking supplements is here.
Food still does this job
Eggs, meat, dairy, pulses, grains, green leaves: a week built around these brings a little of almost every B vitamin. Households that don't eat animal foods are in a different spot for B12, because it's found mainly in animal foods, and that's a good question for a clinician. We wrote more in if your child does not eat meat.
A hypothesis is not a dose
The eight B vitamins usually meant by "B-complex" are B1, B2, B3, B5, B6, biotin, folate and B12. Here's a fun one: microbes have been known for decades to make some of them. Research on vitamins and the gut microbiome is still young, fascinating and a bit messy, so we're watching it with curiosity rather than turning it into advice.
Our next release is on its way.
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Where My Daily Pocket fits
Our first release had seven of the eight B vitamins (no biotin). Our next batch, now in development with our manufacturer, brings in all eight, biotin included, at gentler, everyday amounts. These are our development targets per daily serving. Final amounts will be confirmed once samples are tested, and the label is always the final word.
| Per daily serving (target) | Kids (4-11) | Teens (12-17) | Adults (18+) |
|---|---|---|---|
| B1 (thiamine) | 0.7 mg | 1.2 mg | 1.2 mg |
| B2 (riboflavin) | 1 mg | 1.4 mg | 1.6 mg |
| B3 (niacin) | 5 mg | 8 mg | 16 mg |
| B5 (pantothenic acid) | 3 mg | 5 mg | 6 mg |
| B6 | 1 mg | 1.4 mg | 1.7 mg |
| Biotin | 25 µg | 35 µg | 40 µg |
| Folate | 150 µg | 200 µg | 200 µg |
| B12 | 5 µg | 5 µg | 5 µg |
The B6 target for adults, 1.7 mg, sits close to the 1.4 mg NRV and well under EFSA's 12 mg adult ceiling. Biotin contributes to normal energy-yielding metabolism and to the maintenance of normal hair and skin, so it's a welcome addition to the team.
One thing we still don't include is iron.
FAQ
Do I need a B-complex?
If your week is varied, food is already bringing B vitamins to the table, and most people in that spot don't need a separate high-dose B tablet. A daily multinutrient with everyday amounts is a gentler, different option. If a clinician has recommended a specific B product, follow their advice.
Can I say B vitamins help with sleep?
There's no authorised EU wording for that. The authorised tiredness wording is "contributes to the reduction of tiredness and fatigue."
Why don't you cover high-dose B protocols?
Because EFSA's adult upper intake for B6 is 12 mg a day, and 50 mg or 100 mg doses are best planned with a clinician rather than copied from a blog.
Is biotin in My Daily Pocket?
Yes, in our next batch. It's now in development and has all eight B vitamins, biotin included. Our first release had seven.
What's in one Adult serving for B6 and B12?
In the next batch, our development targets are B6 1.7 mg and B12 5 µg per daily serving.
Sources
- EU Register of nutrition and health claims
- EFSA, tolerable upper intake level for vitamin B6, 2023
- How much vitamin B12 does a child need?
- How much is too much?
About the authors
Lina is a co-founder of My Daily Pocket and is certified in nutrition. Stanislava is a co-founder. They write the Knowledge Hub together.
Last reviewed: 21 October 2026.
Food supplements should not replace a varied, balanced diet and a healthy lifestyle. Stay within the dose on the pack. This page does not replace a GP. If you are pregnant, on medicines, or a child has a medical condition, speak to a professional.
Our first small release is complete and ordering is paused. Join early access for 10% off the first order from the next release. We will email the code when ordering opens.
