11 Supplements Indians Actually Need

3. B‑Complex — a catch-all when multiple B shortfalls appear

Some people show low levels across several B vitamins rather than a single missing nutrient. A B‑complex supplement contains the family of B vitamins—B1, B2, B3, B5, B6, B7, B9 and B12—and can be a practical way to address multiple gaps at once. This is useful when dietary variety is limited for economic or regional reasons. B vitamins play roles in energy metabolism, cognitive function and mood regulation. Choose products that list bioactive or natural forms where possible—like methylfolate instead of folic acid for those with MTHFR variants—and avoid unnecessary high-dose formulas that exceed recommended daily values by large margins. B-complex won’t replace a balanced diet, but it can help people recovering from deficiencies or those on restricted diets. For families who favour home-cooked meals, use B-complex as a temporary bridge while adding B-rich foods like sprouted dals and ragi. Always consult your clinician before long-term use, because excess of certain Bs can cause side effects in sensitive individuals.