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Every B vitamin has many forms. Some are more useful than others.

Most of the B complex vitamins sold are many biochemical steps away from being useable by the cells. This means your body has to work harder to use the vitamin. Many of us are not good at converting them between forms and have problems as a result. It's best to supplement with the forms listed here. These are the "co-enzyme" forms.

B1:  Thiamine monophosphate or "TMP", or thiamine pyrophosphate or "TPP"

B2: Riboflavin-5-phosphate or "R-5-P",  or FAD or FADH

B3: Niacinamide, nicotinamide, NAD, or NADH

B5: Calcium pantothenate 

B6: Pyridoxal-5-phosphate or "P-5-P"

Folic acid:  Tetrahydrofolate or methyl-tetrahydrofolate.

B12:  Methylcobalamin or "methyl-B12"