And if you’re considering choosing a multivitamin that omits B vitamins altogether, we highly recommend against that. In addition to being required for cellular energy production (i.e., creating ATP energy from the foods we eat), all eight B vitamins (thiamin, riboflavin, niacin, pantothenic acid, B6, biotin, folate, and B12) are critical for a number of brain functions—including neurotransmitter production, brain cell function, mood support, and even sleep support (when taken at the right time).* Leaving them out of a multi is…well, just silly.
It’s also worth noting that while B vitamins are water-soluble (along with vitamin C), other essential vitamins you’ll find in a multivitamin—i.e., vitamins A, D, E, and K—are fat-soluble. This means they’re best absorbed when taken with a meal that contains a little bit of fat. Consider adding avocado, olive oil, coconut oil, or another healthy fat to your breakfast or lunch to ensure all the nutrients in your multi are bioavailable and ready for your body to use.
As for form, bioactive Bs are the best kind to take, as they’re more bioavailable and support healthy methylation, especially for individuals with MTHFR gene variations (i.e., about half of the population—more on that here).*