Many people take B-complex supplements for energy—but are you taking them at the right time? Yup, when you take a supplement can play a significant role in how it impacts your body and health. 

We interviewed three experts—two dietitians and one pharmacist—to share the ins and outs of when to take a B-complex vitamin and other factors that affect their absorption. Turns out that taking your B-complex vitamins at the right time can help you reap the most benefits and prevent unpleasant side effects, such as stomach upset or restlessness. 

Why People Take B-Complex Vitamins

B-complex vitamins are a group of eight vitamins required for energy production in the body. They also help synthesize DNA and RNA, as well as neurotransmitters. They’re water soluble, so your body doesn’t store them long-term. This makes it even more important to consume enough B-complex vitamins daily.

If you have higher B-vitamin needs, don’t consume enough B vitamins from food, take certain medications or have a malabsorption issue, you may develop a deficiency in one or more B vitamins. Since there are eight different types of B vitamins, a deficiency can present in various ways. Some clues that you might be deficient in one or more B vitamins are fatigue, eye irritation, anemia, confusion, low mood, stomach upset, insomnia, skin inflammation and tingling in your hands and feet.

Certain groups of people are most likely to benefit from incorporating a B-complex vitamin into their wellness regimen. “Vegans and vegetarians may fall short on B12, or those suffering from chronic stress tend to burn through B vitamins more quickly,” says Caroline Thomason, RD, CDCES. “Plus, certain medications, like metformin, oral contraceptives, and stomach acid reducers, can deplete B levels over time. Older adults are also more likely to have poor B12 absorption due to reduced stomach acid,” she adds. You may also need a B-complex vitamin if you have a digestive issue like celiac or Crohn’s disease that hinders the absorption of B vitamins. 

Optimal Timing for B-Vitamins Intake

All three experts we interviewed recommend taking your B vitamins in the morning. “B vitamins are deeply involved in energy metabolism, so taking them early helps your body convert food into fuel during the hours you’re most active,” says Jennifer Pallian, RD. 

Ideally, pair your vitamin with food for better absorption and a lower risk of stomach upset. “Eating first helps improve absorption and prevents any mild nausea some people experience with B vitamins like niacin,” says Thomason.

Even if you can’t take your B vitamins first thing in the morning, experts recommend taking them as early as you can. “It’s best to avoid taking a B-vitamin complex at night, as certain B vitamins such as vitamin B12 (methylcobalamin) may have a mild stimulatory effect,” says Adam Jameson, clinical pharmacist.

Factors Affecting B-Vitamins Absorption 

Those That Enhance It

B vitamins are water-soluble, so technically you can take them with or without food. However, taking them with food may help prevent digestive upset and improve absorption. “Taking a B-complex with a meal (preferably breakfast) can enhance absorption, especially for B1, B2 and B6, which are better absorbed when the stomach is producing digestive acids and enzymes,” says Jameson.

The form of B vitamin you take also impacts its absorption. Certain forms are more bioavailable—a fancy way of saying your body can absorb them more efficiently. For example, “Methylcobalamin is a more bioavailable form of vitamin B12 than cyanocobalamin, and similarly, 5-MTHF (methylfolate) is an activated form of folate (vitamin B9),” says Jameson.

Those That Prevent It

Unfortunately, there are a lot of things that can hinder your body’s absorption of B vitamins. “Several things can impair absorption, including alcohol, smoking, chronic stress and malabsorptive digestive disorders like IBS,” says Thomason. “Low stomach acid, which is common with age or certain medications, also reduces B12 absorption. And drugs like metformin, proton pump inhibitors and hormonal contraceptives can all interfere with how your body uses or stores B vitamins,” she adds. If you’re at risk for poor absorption of B vitamins, you may need a B-vitamin supplement to meet your nutritional needs. A healthcare provider can offer individualized guidance on the best way to prevent or correct a deficiency.

Precautions and Potential Side Effects

B vitamins are water-soluble, so there’s a low risk of toxicity. You typically excrete any extra B vitamins your body doesn’t need in your urine. This can cause your urine to turn bright yellow. It’s nothing dangerous, but something to be aware of.

In some cases, taking excessive B vitamins can cause side effects, including itching, skin rash, trouble breathing, flushing, sweating, weakness, digestive issues, restlessness and headaches. If you experience any unusual health problems after taking a B vitamin, consult your healthcare provider immediately.

Our Expert Take

B vitamins may be worth taking if you follow a vegetarian or vegan diet, are over 65 years old or take certain medications that can reduce B-vitamin absorption. Still, consult with your healthcare provider before starting a new supplement to ensure it’s safe and worthwhile for you. If you are taking a B-complex vitamin, experts recommend taking it in the morning to reap the energy-producing benefits and prevent it from keeping you up at night. You may find that taking it with food helps prevent it from upsetting your stomach, so try eating it with your breakfast. 

The world’s obsession with the bright green Japanese tea matcha has sparked a global shortage “for the first time in history.”

According to ABC News, with its rich aroma, mellow umami and vivid green colour, matcha has become a staple in lattes and confections in Australia and around the world.

The Japanese green tea powder is made from young tencha leaves of the Camellia sinensis plant.

It contains caffeine and the amino acid L-theanine, which some researchers say promotes calm alertness without the crash of coffee.

While matcha has been used in Japanese tea ceremonies for centuries, its global popularity has exploded, especially among millennials and gen Z, thanks to viral videos featuring homemade matcha latte recipes and rating brands.

The Kyoto-based Global Japanese Tea Association describes the impact of the current hype as “unprecedented”.

“For the first time in history, we are experiencing a matcha shortage, since autumn of last year,” says association co-founder Anna Poian.

The organisation has not observed such a surge in demand since Häagen-Dazs launched its green tea ice cream in the 1990s and Starbucks introduced matcha lattes in the early 2000s.

As both brands invest in clinically backed solutions, they mark a new chapter in hormone health—moving from reactive to preventative, and from fertility-centric to full-cycle support.

DITTO: smart nutrition for the hormone cycle

Founded by female scientists and healthcare professionals, DITTO has launched the Cycle Supplement, a first-of-its-kind, daily formula designed to support people experiencing PMS, PMDD, PCOS, endometriosis and perimenopause.

Its unique formulation includes 10 bioavailable nutrients, each supported by randomised, placebo-controlled trials.

The supplement uses advanced beadlet technology for enhanced absorption and is designed to target core hormonal symptoms such as cramps, mood swings, fatigue, bloating and hormonal acne.

“Hormonal symptoms respond best to daily, consistent nutritional support,” says Dr Asha Malik, a biomedical scientist and adviser to DITTO.

“We created this formula not as a patch, but as a foundation—one that stabilises and supports across the entire cycle, not just the worst days.”

DITTO also distinguishes itself through sustainability: the supplement is delivered in plastic-free, bio-based packaging and is compatible with hormonal contraception — removing common barriers to use.

Fairhaven Health: a legacy brand expands its vision

Meanwhile, Fairhaven Health — a trusted name in reproductive nutrition — is expanding its focus from fertility to a broader women’s health mission.

Best known for its FH PRO for Women, which has been shown to increase clinical pregnancy rates by 23%, the company is now rolling out a suite of supplements supporting menstrual regularity, vaginal microbiome balance, lactation and menopause symptoms.

The shift is driven by consumer demand and emerging clinical evidence, reflecting a lifecycle view of hormone health.

 “Women’s health doesn’t begin with a fertility journey or end with menopause,” said Suzanne Munson, VP of Product Development at Fairhaven Health.

“We’re meeting women where they are—whether they’re managing cycle irregularities, transitioning through menopause, or just trying to feel good every day.”

This evolution includes reformulations of core products with newer clinical ingredients, and a refreshed focus on quality, transparency and practitioner collaboration.

Shared vision: clinically proven lifecycle-oriented care

Both DITTO and Fairhaven Health represent a broader industry pivot: moving beyond trend-driven products to science-backed, personalised solutions for hormone health.

Each brand has committed to randomised clinical validation, clear ingredient transparency and a holistic approach to care — meeting the needs of women at all stages of life.

“This isn’t just about supplements; it’s about restoring confidence in women’s health science,” says Malik.

“With DITTO and companies such as Fairhaven leading the way, we’re finally seeing research and real-life needs align.”

Matcha has taken the world by storm, turning the vibrant green Japanese tea into a global obsession.From lattes at UK Starbucks outlets to doughnuts in Singapore’s Krispy Kreme stores, it’s become a staple far beyond traditional tea ceremonies.The trend is further fueled by social media trends. On platforms like TikTok, creators are busy pouring, whisking and reviewing, sending the hashtag “Matcha Tok” soaring into tens of millions of views. Japan’s tourism revival is adding more fuel to the trend. As the yen remains weak, travellers are flocking to the country, and leaving with a newfound love for matcha and a growing appetite for all things Japanese.As the interest for the green powder continues to grow, demand for matcha powder has also soared. US-based tea importer Lauren Purvis told the BBC that what was previously a month’s supply is now selling out in just a few days. “Some cafes are even asking for a kilo a day. They’re desperate to keep up,” said Ms Purvis, who runs Mizuba Tea Co.However, the sharp rise in demand is pushing prices higher, as tea harvests shrink under extreme heatwaves and new US tariffs hit Japanese exports.From Tokyo to TikTok: The green powder’s hype Matcha, hailed for its health benefits, caffeine content and flavour, is the result of a highly specialised, centuries-old process. It is made from tencha leaves, which are grown in shade for several weeks to develop the distinct “umami” flavour. Once harvested and dried, the leaves are stone-ground into powder, a process that produces just 40g of matcha per hour. However, growers have recently faced significant challenges. Record-breaking heatwaves have harmed crops, especially in Kyoto, a region that supplies around a quarter of Japan’s tencha. At the same time, Japan is struggling with a shortage of farmers, as fewer young people are entering the industry. Shops in Uji, a Kyoto city renowned for matcha, are often emptied by tourists as soon as they open. Many retailers have now imposed limits on purchases. Kyoto-based Camellia Tea Ceremony, for example, restricts customers to just one tin of matcha each, as visitor numbers have doubled in the past year, according to director Atsuko Mori. Tea master Rie Takeda, who works for Tokyo-based tea ceremony chain Chazen, also keeps a close watch on her matcha stock. Orders that used to arrive in days now take more than a week. Prices at Chazen have risen by around 30% this year. “[The demand] is good,” Takeda told BBC. “It’s a gateway for more people to know about Japanese culture.”Rising demand has pulled more growers into the industry, with matcha production nearly tripling between 2010 and 2023, according to Japan’s agricultural ministry. Exports of green tea, including matcha, also jumped 25% last year, reaching 36.4 billion yen (£180m; $250m). Still, the boom has sparked a conversation about mindful consumption. Some advocates criticise hoarding and profiteering, while others urge tea drinkers to use matcha sparingly and appreciate it in its pure form. Mori remarked that it was “a bit sad” to see high-grade matcha used in cooking or stockpiled for resale. “Matcha is the highest grade of tea and it’s so special to us. So there’s a bit of a contradiction when I hear stories about how it’s resold or used in food.”The Global Japanese Tea Association is encouraging consumers to use lower-grade matcha from later harvests when cooking, pointing out that premium matcha often loses its subtle flavour when blended into drinks like lattes. Will tariffs impact the taste?Tariffs are also expected to push prices higher. A new trade deal announced on Tuesday between Washington and Tokyo will see a 15% import tax on Japanese goods entering the US. Matcha distributors such as Purvis are preparing for the impact. Based in Oregon, she said orders surged by more than 70% in early July, just ahead of the agreement deadline. “As Japanese tea is not grown in the US, there is no American industry under threat that tariffs need to protect,” she said. “We hope there will be a realisation that specialty tea should be exempt.” Despite the current challenges, there may be relief ahead. Masahiro Nagata, co-founder of The Matcha Tokyo, believes prices will eventually stabilise. “Low quality matcha is selling for a high price, and we think that this will no longer be a viable business,” he told the BBC. “There is a boom at the moment and demand is growing rapidly, but we think that will calm down a bit in two to three years.”