Safe B-Complex and Vitamin C Intake: Tips and Recommendations

Is It Safe to Take B-Complex Vitamins and Vitamin C Together?

You can take the two together, with a few caveats.
Is It Safe to Take B-Complex Vitamins and Vitamin C Together?
Adobe Stock
By
Updated on August 6, 2025
by

Vitamin C and B-complex vitamins are popular daily supplements, so you may be wondering if it’s safe to take them at the same time.

The short answer is yes, there are no major risks to taking the two together. The longer answer is that you might not want to take certain combinations of these vitamins together, due to potential (non-life-threatening) interactions.

The two also have slightly different recommendations for dosing, particularly around combining them with food, which may influence when you choose to take them.

Is It Safe to Take the Two Together? 

While you may not want to take (certain) B-complex vitamins and C vitamins at the same time, for reasons we’ll explore later in the article, it is generally safe to do so.

Vitamin C and B-complex vitamins (which include thiamin, riboflavin, vitamin B6, niacin, biotin, vitamin B12, folic acid, and pantothenic acid) are water-soluble, which means they’re not stored in the body. Instead, they leave the body through urination and must be replenished every day.

 This natural excretion acts as a sort of safety net against dangerous overdoses, which are more common with fat-soluble vitamins like D, E, and K.

Potential Interactions 

Since the two vitamin types are water-soluble and leave the body relatively quickly, there is less opportunity for one to interfere with the storage — and use — of the other.

However, high doses of vitamin C might reduce the absorption of vitamin B12, so it’s recommended that you separate your doses by a few hours if you’re taking B12.

 Vitamin C is an antioxidant and can chemically alter vitamin B12 during digestion, potentially making it less absorbable.

General Dosing Recommendations 

Aside from the interaction between vitamin C and vitamin B12 stated above, the two groups are unlikely to interact. However, each vitamin has slightly different dosing recommendations, which might be helpful to consider when planning your supplement schedule.

The Good News: Timing for Both May Be Compatible

B-complex vitamins can increase your energy level, so taking them in the morning can be helpful, especially since an empty stomach helps with absorption of these vitamins. Taking them in the evening may inhibit your ability to fall asleep.

Taking vitamin C in the morning might also be helpful, because it can boost levels of noradrenaline, a brain chemical that makes you feel more alert, helps with concentration, and contributes to a good mood.

The Harder Pill to Swallow (Without Food)

While both vitamins can be taken with or without food, and either can cause stomach issues when taken without food, experts recommend proceeding with extra caution when taking vitamin C.

This is because vitamin C can be acidic, so taking it with food can help reduce stomach upset and heartburn. Additionally, some experts recommend splitting your daily dose of vitamin C into two to three smaller portions, taken with food, for potentially better absorption and utilization. This may also reduce the risk of stomach upset and diarrhea.

Focus on Vitamins From Food 

Because both of these vitamins need to be replenished daily, it doesn’t hurt to make sure your diet includes plenty of food sources that provide them.

Good food sources of vitamin C include citrus fruits and juices, broccoli, kiwi, peppers, potatoes, strawberries, and tomatoes.

B-complex vitamins are found in a wide range of foods as well. For example, vitamin B6 is found in fish, potatoes, chickpeas, avocados, bananas, beans, cereals, meats, oatmeal, and poultry.

 Vitamin B12, which is important for metabolism, is present in cheese, eggs, fish, meat, milk, and yogurt.

The Takeaway 

  • You can generally take B-complex vitamins and vitamin C together, as both are water-soluble and any excess is excreted via urination, reducing your risk of overdose.
  • High doses of vitamin C can reduce vitamin B12 absorption, so separate these two by a few hours if you’re taking them individually.
  • For best results, consider taking B vitamins in the morning on an empty stomach for energy, and aim to get both vitamin B and vitamin C from a variety of food sources daily.
  • As always, speak to your doctor or pharmacist before starting a new supplement routine.
EDITORIAL SOURCES
Everyday Health follows strict sourcing guidelines to ensure the accuracy of its content, outlined in our editorial policy. We use only trustworthy sources, including peer-reviewed studies, board-certified medical experts, patients with lived experience, and information from top institutions.
Resources
  1. Lykstad J et al. Biochemistry, Water Soluble Vitamins. StatPearls. March 2023.
  2. Vitamin B-12. Mayo Clinic. August 13, 2025.
  3. The Best Time to Take Vitamins. Cleveland Clinic. April 26, 2021.
  4. Pullar JM et al. High Vitamin C Status Is Associated With Elevated Mood in Male Tertiary Students. Antioxidants. July 16, 2018.
  5. Vitamin C. Harvard T.H. Chan School of Public Health. March 2023.
  6. Vitamin C: Fact Sheet for Health Professionals. National Institutes of Health: Office of Dietary Supplements. July 31, 2025.
  7. Vitamin B6: Fact Sheet for Consumers. National Institutes of Health: Office of Dietary Supplements. December 10, 2019.
  8. Vitamin B12: Fact Sheet for Health Professionals. National Institutes of Health: Office of Dietary Supplements. July 2, 2025.
Meet Our Experts
See Our Editorial PolicyMeet Our Health Expert Network
Justin Laube

Justin Laube, MD

Medical Reviewer

Justin Laube, MD, is a board-certified integrative and internal medicine physician, a teacher, and a consultant with extensive expertise in integrative health, medical education, and trauma healing.

He graduated with a bachelor's in biology from the University of Wisconsin and a medical degree from the University of Minnesota Medical School. During medical school, he completed a graduate certificate in integrative therapies and healing practices through the Earl E. Bakken Center for Spirituality & Healing. He completed his three-year residency training in internal medicine at the University of California in Los Angeles on the primary care track and a two-year fellowship in integrative East-West primary care at the UCLA Health Center for East-West Medicine.

He is currently taking a multiyear personal and professional sabbatical to explore the relationship between childhood trauma, disease, and the processes of healing. He is developing a clinical practice for patients with complex trauma, as well as for others going through significant life transitions. He is working on a book distilling the insights from his sabbatical, teaching, and leading retreats on trauma, integrative health, mindfulness, and well-being for health professionals, students, and the community.

Previously, Dr. Laube was an assistant clinical professor at the UCLA Health Center for East-West Medicine and the David Geffen School of Medicine at UCLA, where he provided primary care and integrative East-West medical consultations. As part of the faculty, he completed a medical education fellowship and received a certificate in innovation in curriculum design and evaluation. He was the fellowship director at the Center for East-West Medicine and led courses for physician fellows, residents, and medical students.

See full bio

Karen Gardner

Author

Karen Gardner is a professional writer and editor based in Maryland. She has a Bachelor's degree in Journalism from the University of Maryland. She is an experienced Health Writer and Editor. She has also chronicled her personal experiences in endurance sports, including marathon running and long-distance cycling.

See full bio
See Our Editorial PolicyMeet Our Health Expert Network