The vitamin B complex is a series of nine vitamins that are all basic daily nutritional requirements:
- B1 (Thiamine)
- B2 (Riboflavin)
- B3 (Niacin)
- B5 (Pantothenic acid)
- B6 (Pyridoxine)
- B7 (Biotin)
- B9 (Folic acid)
- B12 (Cobalamin)
- Bp (Choline)
The B vitamins are water-soluble, which means that any amount that the body doesn't presently need is excreted (so there's no advantage to taking more than your daily nutritional requirements).
Uses and benefits
Collectively, B vitamins are needed to regulate nearly every physiological process that occurs in the body. You'll need a certain amount of each daily for these purposes (the amount varies according to age and gender).
Supplementation is done simply to ensure that you're meeting your daily requirements. Supplements are of particular interest to athletes and bodybuilders, however, studies have found that a deficiency of B vitamins hinders athletic performance, the ability to repair damaged muscles, and that strenuous exercise may deplete certain B vitamins faster.[1,2] This is why you'll see some or all of the B vitamins frequently added to pre-workout formulas.
Here's a brief look at exactly what the body uses each of the B vitamins for:
| B vitamin | Use |
|---|---|
| B1 (Thiamine/thiamin) | In addition to supporting brain, nervous system, heart, and muscle function, it's also needed to process carbohydrates. |
| B2 (Riboflavin) | Needed for digestion of all types of food, as well as for cell function. |
| B3 (Niacin) | Needed by the cardiovascular system and regulates cholesterol and body fat storage. |
| B5 (Pantothenic acid) | Metabolizes food. |
| B6 (Pyridoxine) | Needed in the creation of hemoglobin and for metabolizing glucose and amino acids. |
| B7 (Biotin) | Needed to metabolize fatty acids and the branched-chain amino acids (BCAAs). |
| B9 (Folic acid) | Creates and repairs cells and DNA. |
| B12 (Cobalamin) | Creates blood for proper brain, nervous system, and cell function. |
| Bp (Choline) | Needed by the digestive system for proper neural transmission and to repair cells. |
Recommended dosage
The Institute of Medicine (IOM) has published a handy chart breaking down dietary needs by age and gender:
100mg p/d| B Vitamin | RDA | UL |
|---|---|---|
| B1 (Thiamine) | Men: 1.0mg/d Women: 0.9mg/d | N/A |
| B2 (Riboflavin) | Men: 1.1mg/d 0.9mg/d | N/A |
| B3 (Niacin) | Men: 12mg/d Women: 11mg/d | Male/female: 35mg/d |
| B5 (Pantothenic acid) | Men 5mg/d Women 5mg/d | N/A |
| B6 (Pyridoxine) | 100mg p/d | Male/female: 1.1mg/d |
| B7 (Biotin) | (AI)Men: 30mcg/d Women: 30mcg/d | N/A |
| B9 (Folic acid) | Men: 400mcg/d Women: 400mcg/d | N/A |
| B12 (Cobalamin) | Men: 2.0 IU/d Women: 2.0 IU/d | N/A |
| Bp (Choline) | (AI) Men: 55mg/d* Women: 425mg/d | Male/female: 3.5g/d |
Side effects
Since the B vitamins are water soluble, it's extremely difficult to overdose on them. Vitamins B3 and B6 have been found to have side effects if you take too much at one time. Taking more than the recommended dosage of B3 can potentially cause skin flushing, itching and rashes.[3] Too much B6 can cause motor control problems and general pain and numbness.[4] It should be noted that the amounts required to induce toxicity are well beyond anything that would occur in any kind of typical diet.
Food sources
The B vitamins are found in a wide range of foods, but you won't find adequate amounts of the entire complex in just one type of food. A reasonably varied diet will provide the necessary amounts.
Here are some of the foods richest in each of the vitamin types:
How many B vitamins are there?
There are actually many more B vitamins, but these are the ones that are essential to humans and must be part of a through diet.
- B1: Trout, Pork, Macadamia Nuts, Sunflower Seeds, Whole Wheat Bread
- B2: Almonds, Red Meat, Mackerel, Eggs, Pork
- B3: Yellowfin Tuna, Chicken Breast, Turkey, Pork, Liver, Peanuts
- B5: Shiitake Mushrooms, Trout, Avocados, Eggs, Pork
- B6: Sunflower Seeds, Pistachios, Tuna, Turkey, Chicken
- B7: Yeast, Liver, Kidney, Egg Yolk, Soybeans
- B9: Black Eyed Peas, Lentils, Spinach, Asparagus, Romaine Lettuce
- B12: Clams, Beef Liver, Mackerel, Crab, Silken Tofu, Bran
- BP: Shrimp, Eggs, Scallops, Chicken, Turkey, Collard Greens
Considerations
If you're concerned about getting enough of the entire B complex but aren't sure which specific vitamins your diet is deficient in, it's safe (and much more economical) to simply take a B-complex multivitamin that provides the daily amounts appropriate for your age and gender. Toxicity thresholds are so high that it's unrealistic that you'll exceed them.
Though toxicity from B vitamin supplementation is very unlikely, it's still always wise to speak to a doctor and/or nutritionist before making major changes to your diet.
Where to buy
B vitamin supplements are available right here at PricePlow and at 30% to 50% off of retail pricing.
References
- Woolf, K, et. al; International Journal of Sport, Nutrition & Exercise Metabolism; "B-vitamins and Exercise: Does exercise alter requirements?;" 2006
- Manore, M, et. al; The American Journal of Clinical Nutrition; "Effect of physical activity on thiamine, riboflavin, and vitamin B-6 requirements;" August 2000
- Benyo, Z, et. al; The Journal of Clinical Investigation; "GPR109A (PUMA-G/HM74A) mediates nicotinic acid–induced flushing;" December 2005
- Katan, MB; Nederlands TVG; "How much vitamin B6 is toxic?;" November 2005
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Category: P5P (Pyridoxal-5-Phosphate) -
Dec 12, 2024 
Product News
ForestLeaf NAD+ was created.
Categories: Niacin, Nicotinamide Riboside -
Dec 10, 2024 
YouTube Video
Ghost Glow: Capsules vs. Powder – Which One Fits Your Routine? -
Dec 05, 2024 
YouTube Video
Obvi Collagen Pre: A Skin-Protecting Pre-Workout Supplement! -
Nov 29, 2024 
Product News
RAW Nutrition B-Vitamin was created.
Category: Vitamin B -
Nov 19, 2024 
YouTube Video
Cody Reviews ABE Energy Drink Grape Soda -
Nov 07, 2024 
Product News
Force Factor NAD + Longetivity was created.
Category: Niacinamide -
Oct 01, 2024 
YouTube Video
Force Factor Happy Mood: Reduce Stress and Boost Mental Clarity with Zembrin -
Sep 27, 2024 
YouTube Video
Vitamin D Leads to Calcification - Is it Making you Stiff and Sick? Dr. Garrett Smith on PricePlow -
Sep 27, 2024 
YouTube Video
What is Lustriva? Beauty From Within Skin and Hair Supplement Ingredient by Nutrition21 -
Sep 25, 2024 
YouTube Video
VITAMIN A TOXICITY: Dr. Garrett Smith - PricePlow Episode 150 -
Sep 25, 2024 
The Vitamin A Toxicity Epidemic - Dr. Garrett Smith | Episode #150
Is there a Vitamin A Toxicity EPIDEMIC? Dr. Garrett Smith dives into the dangers and symptoms of Vitamin A toxicity and how to detox for better health -
Sep 04, 2024 
FDA SUED by the Supplement Industry Over NMN Legality
The dietary supplement industry has SUED THE FDA over the legal status of NMN. FDA previously acknowledged it as a legal dietary supplement ingredient -
Aug 09, 2024 
YouTube Video
ABE Pump: All Black Everything’s Stim-Free Pre-Workout -
Aug 05, 2024 
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Ghost Gamer NON-Stim TMNT Ooze is still Available on GNC's website! -
Jul 19, 2024 
YouTube Video
InnovaPharm MVPre 365 Every Day Performance Pre-Workout -
Jul 09, 2024 
YouTube Video
New Magnum REFRSH! Electrolytes for Hydration with Bold Flavor! -
Jun 22, 2024 
YouTube Video
Hosstility AMPED: Supercharged Focus Pre-Workout with Cognizin -
Aug 07, 2023 
YouTube Video
Revive MD Vitamin B-Complex: Improve Brain Function & Fatigue -
Aug 03, 2023 
TikTok Video
Revive MD to the rescue! -
Jul 11, 2023 
Revive MD Vitamin B-Complex: Maintain Your Metabolism
Revive MD recently brought their high quality B-Vitamin complex to the market, featuring 8 forms of vitamin b to offer energy and brain function support. -
Jun 26, 2023 
YouTube Video
Dan Fabricant, NPA President: Why Show Up in Washington DC | Episode 100 -
Mar 22, 2023 
YouTube Video
KLOUT KARMA VS MAMBA - Which Pre-Workout is for YOU? -
Mar 10, 2023 
YouTube Video
New Pre-Kaged Elite Flavors: Orange Mango and Caribbean Sunrise -
Feb 23, 2023 
YouTube Video
Glaxon Collagen Updated: 5 Things to Love -
Feb 21, 2023 
YouTube Video
The FDA vs. NMN: Situation Report (Feb 2023)
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Vitamin B Price Alerts
The following price alerts are still active:
- Oct 31, 2026Force Factor Niacin 100 Vcaps dropped by 14.6% to $5.97 at Amazon
- Oct 31, 2026Natrol Vitamin B-12 60 Tablets dropped by 13.2% to $8.45 at Amazon
- Oct 30, 2026NuEthix B12 Liposomal with Methyl Folate 1 Oz. dropped by 15% to $25.49 at Tiger Fitness
- Oct 30, 2026High Performance Nutrition NAD(3) 60 Vcaps dropped by 15% to $36.54 at Tiger Fitness
- Oct 30, 2026Hi-Tech Pharmaceuticals NMN 60 Tablets dropped by 15% to $41.60 at Tiger Fitness
- Oct 30, 2026NOW Pantothenic Acid 250 Vcaps dropped by 15.2% to $14.56 at Tiger Fitness
- Oct 29, 2026Vitacost Niacin Non-Flushing 100 Capsules dropped by 39.9% to $4.83 at iHerb.com
- Oct 27, 2026Transparent Labs NMN 30 Capsules dropped by 15% to $25.50 at Transparent Labs
- Oct 27, 2026The Vitamin Shoppe NMN 30 Vcaps dropped by 6.7% to $27.99 at Vitamin Shoppe
- Oct 26, 2026Source Naturals MethylCobalamin 60 Tablets (only Fast Melt - 5mg) dropped by 39.3% to $12.19 at VitaCost.com
- Oct 25, 2026Source Naturals Vitamin B-12 Fast Melt 60 Tablets dropped by 39.3% to $11.58 at iHerb.com
- Oct 25, 2026Nature's Bounty Super B Complex 150 Tablets dropped by 16.7% to $11.24 at iHerb.com
- Oct 24, 2026Purity Products myBiotin (Thicker Hair) 30 Vcaps dropped by 24.7% to $19.27 at Walmart
- Oct 24, 2026NOW Pantothenic Acid 100 Capsules dropped by 8.6% to $7.12 at MySupplementStore
- Oct 23, 2026Bucked Up essentials - NAD + 100 Capsules dropped by 10% to $35.96 at BuckedUp.com
- Oct 22, 2026BODi Vitamin B Complex Capsules 60 Capsules dropped by 14.1% to $16.75 at Amazon
- Oct 22, 2026NOW Vitamin B-12 (Liquid) 2 Oz. (only B-Complex) dropped by 6.6% to $5.99 at Best Price Nutrition
- Oct 22, 2026NOW Biotin 100 Vcaps dropped by 46% to $5.40 at Best Price Nutrition
- Oct 22, 2026NOW Vitamin B-6 100 Capsules dropped by 10.7% to $5.40 at Best Price Nutrition
- Oct 22, 2026NOW Niacin 100 Capsules (only 500mg VitaminB-3) dropped by 10.1% to $6.59 at Best Price Nutrition
- Oct 22, 2026NOW Vitamin B-2 100 Capsules dropped by 11.6% to $5.40 at Best Price Nutrition
- Oct 22, 2026BODi Vitamin B12 Capsules 120 Capsules dropped by 14.5% to $28.00 at Amazon
- Oct 22, 2026BODi Vitamin B12 Capsules 60 Capsules dropped by 15.1% to $18.25 at Amazon
- Oct 22, 2026ForestLeaf NAD+ 60 Vcaps dropped by 30% to $13.27 at Amazon
- Oct 21, 2026NOW Biotin 120 Vcaps (only 5000mcg) dropped by 8.8% to $8.99 at Muscle and Strength
- Oct 20, 2026KAL Vitamin B-6 B-12 Folic Acid 60 Tablets dropped by 31.4% to $8.46 at Best Price Nutrition
- Oct 20, 2026NOW Vitamin B-12 (Liquid) 8 Oz. dropped by 20.2% to $12.99 at Muscle and Strength
- Oct 16, 2026NOW Methyl B-12 60 Lozenges (only 5000mcg) dropped by 6.9% to $12.99 at Muscle and Strength
- Oct 15, 2026GNC Pantothenic Acid 100 Capsules dropped by 33.5% to $10.17 at GNC
- Oct 14, 2026NOW Vitamin B-100 100 Vcaps dropped by 25.8% to $9.66 at Walmart
- Oct 13, 2026NOW Methyl B-12 60 Lozenges (only 10,000mcg) dropped by 6.5% to $16.28 at iHerb.com
- Oct 10, 2026Swanson Pantothenic Acid 250 Capsules (only 250mg) dropped by 25% to $16.49 at Walmart
- Oct 10, 2026Swanson Niacin-Bound Chromium 120 Capsules dropped by 40.9% to $6.49 at Walmart
- Oct 10, 2026Swanson Pantothenic Acid 250 Capsules (only 500mg) dropped by 19.4% to $24.99 at Walmart
- Oct 06, 2026Vitacost Biotin 60 Tablets dropped by 21.1% to $14.99 at Amazon
- Oct 03, 2026Life Extension Vitamin B6 100 Vcaps dropped by 15.4% to $8.25 at Walmart
- Oct 02, 2026NOW Niacin 250 Tablets dropped by 14% to $12.99 at DPS Nutrition
- Sep 27, 2026Solgar Methylcobalamin (Vitamin B-12) 60 Nuggets (only 1000mcg) dropped by 43.5% to $8.46 at iHerb.com
- Sep 27, 2026Natural Factors regenerLife - NMNSurge 60 Vcaps dropped by 8.9% to $21.25 at iHerb.com
- Sep 17, 2026Revive MD B-Complex 60 Vcaps dropped by 20% to $17.60 at ReviveSups.com
- Sep 16, 2026NOW Methyl Folate 50 Vcaps dropped by 10.3% to $22.95 at DPS Nutrition
- Sep 14, 2026Core Nutritionals Vitamin B-Complex 90 Vcaps dropped by 19.9% to $19.99 at Core Nutritionals
- Sep 13, 2026Nature's Bounty Biotin 150 Softgels (only 5000mcg) dropped by 14% to $19.95 at VitaCost.com
- Sep 13, 2026Nature Made Vitamin B-Complex 360 Tablets dropped by 19.9% to $24.90 at VitaCost.com
- Sep 13, 2026Nature's Bounty Vitamin B-12 2 Oz. dropped by 16.7% to $11.40 at iHerb.com
- Sep 13, 2026Nature's Bounty Biotin 180 Softgels dropped by 14% to $18.67 at iHerb.com
- Sep 10, 2026NOW Biotin 60 Vcaps dropped by 8.8% to $4.99 at Muscle and Strength
- Sep 09, 2026Doctor's Best Fully Active B12 60 Vcaps dropped by 9.1% to $7.99 at Amazon
- Sep 08, 2026Sports Research Methyl Vitamin B12 120 Vcaps (only 2000mcg) dropped by 9.8% to $25.97 at VitaCost.com
- Sep 01, 2026NOW Methyl B-12 120 Lozenges dropped by 6.2% to $22.51 at iHerb.com
- Sep 01, 2026NOW Vitamin B-50 250 Vcaps dropped by 17% to $18.61 at iHerb.com
- Aug 14, 2026NOW Flush-Free Niacin 90 Vcaps (only 250mg) dropped by 9.8% to $8.39 at Best Price Nutrition
- Aug 01, 2026Jarrow Formulas Biotin 100 Vcaps dropped by 8.9% to $13.49 at Amazon
- Jul 27, 2026NOW Methyl B-12 100 Lozenges dropped by 14% to $6.49 at Muscle and Strength
- Jul 20, 2026Vitacost Niacinamide 100 Capsules dropped by 20% to $7.99 at Amazon
- Jul 11, 2026Garden of Life Vitamin Code - Raw B-Complex 60 Vcaps dropped by 40.9% to $15.95 at iHerb.com
- Jul 02, 2026Country Life P-5-P 100 Tablets dropped by 9.8% to $14.99 at Amazon
- Jun 26, 2026Source Naturals MethylCobalamin 60 Lozenges (only 5mg - Cherry) dropped by 44.6% to $10.06 at VitaCost.com
- Jun 26, 2026NOW Niacinamide 100 Capsules dropped by 20.5% to $7.95 at VitaCost.com
- Jun 25, 2026NOW Methyl B-12 90 Vcaps dropped by 6.9% to $18.36 at VitaCost.com
- Jun 25, 2026Solgar Vitamin B12 60 Gummies dropped by 25% to $14.99 at VitaCost.com
- Jun 25, 2026Mason Naturals Vitamin B-12 100 Tablets (only 1000mcg) dropped by 29.5% to $7.76 at VitaCost.com
- Jun 10, 2026NOW Niacinamide 90 Tablets dropped by 27.6% to $7.99 at Muscle and Strength
- May 21, 2026NOW Vitamin B-50 100 Vcaps dropped by 18.6% to $8.99 at Muscle and Strength
- Apr 22, 2026KAL Ultra Biotin 60 Tablets dropped by 9.9% to $16.20 at Best Price Nutrition
- Apr 20, 2026Life Extension Pantothenic Acid 100 Vcaps dropped by 10% to $9.45 at Best Price Nutrition
- Apr 20, 2026NOW Pantothenic Acid 250 Capsules dropped by 8.4% to $16.79 at Best Price Nutrition
- Apr 15, 2026NOW Niacinamide 100 Vcaps dropped by 9.7% to $6.49 at Muscle and Strength
- Apr 07, 2026NutraBio Vitamin B-3 (Niacinamide) 120 Vcaps dropped by 9.9% to $15.99 at NutraBio
- Mar 27, 2026NOW Co-Enzyme B-Complex 120 Vcaps dropped by 6.9% to $25.99 at Muscle and Strength
- Jan 15, 2026The Vitamin Shoppe Vitamin B-Complex 100 Vcaps (only 50mg) dropped by 10% to $17.09 at iHerb.com
- Jan 04, 2026Mason Naturals Vitamin B-1 100 Tablets (only 250mg) dropped by 47.9% to $7.44 at iHerb.com
- Dec 22, 2024Solgar Vitamin B-Complex 50 100 Tablets dropped by 9.7% to $16.87 at iHerb.com
- Dec 08, 2024Solgar Biotin 120 Vcaps dropped by 10.9% to $22.01 at iHerb.com
- Jul 14, 2024Solgar Vitamin B12 60 Nuggets (only 5000mcg) dropped by 10.9% to $18.71 at iHerb.com
- May 26, 2024Solgar Biotin 100 Vcaps (only 5000mcg) dropped by 10.3% to $15.77 at iHerb.com
Sign up for future Vitamin B deals and coupons!
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Vitamin B Reviews & Videos
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Aug 13, 2026Optifolin+ by Balchem: Bioactive Folate Explained
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Jun 11, 2026The Morphogen Comeback with Ben Hartman: Nick Walker Equity and the 10g Tyrosine Return | Ep. 221
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Apr 01, 2026Gaspari Proven NMN/TMG After FDA Reversal
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Mar 31, 2026@Gaspari Nutrition stepping into the NMN conversation... If you’re wondering what NMN even is;...
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Mar 13, 2026Rich Gaspari on Classic vs Modern Bodybuilding at Arnold Classic 2026
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Mar 13, 2026Breaking it down with @rich.gaspari at the @arnoldsports @gasparinutrition #ArnoldClassic...
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Jan 03, 2026Is Vitamin B12 Underrated in Sports Nutrition?
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Dec 18, 2025The Science of Vitamin B12: HTBA's MecobalActive Clinical Study Deep Dive | Episode 196
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Dec 17, 2025MecobalActive Methylcobalamin B12 by Seeking Health | Real B12 vs Synthetic
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Dec 17, 2025Are you still using cheap synthetic b12?
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Nov 09, 2025Redefining B12: HTBA MecobalActive for Power & Focus
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Nov 05, 2025HTBA's MecobalActive B12 for Food, Beverage, and Supplements | Episode 188
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Mar 18, 2025Musclesport Pre Lean: Blending Essential Pre-Workout Staples w/ Old School & New School Innovations
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Jan 07, 2025Fisetin: Nature's Most Powerful Senolytic for Healthspan and Longevity
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Dec 10, 2024Ghost Glow: Capsules vs. Powder – Which One Fits Your Routine?
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Dec 05, 2024Obvi Collagen Pre: A Skin-Protecting Pre-Workout Supplement!
-
Nov 19, 2024Cody Reviews ABE Energy Drink Grape Soda
-
Oct 01, 2024Force Factor Happy Mood: Reduce Stress and Boost Mental Clarity with Zembrin
-
Sep 27, 2024Vitamin D Leads to Calcification - Is it Making you Stiff and Sick? Dr. Garrett Smith on PricePlow
-
Sep 27, 2024What is Lustriva? Beauty From Within Skin and Hair Supplement Ingredient by Nutrition21
-
Sep 25, 2024VITAMIN A TOXICITY: Dr. Garrett Smith - PricePlow Episode 150
-
Aug 09, 2024ABE Pump: All Black Everything’s Stim-Free Pre-Workout
-
Aug 05, 2024Ghost Gamer NON-Stim TMNT Ooze is still Available on GNC's website!
-
Jul 19, 2024InnovaPharm MVPre 365 Every Day Performance Pre-Workout
-
Jul 09, 2024New Magnum REFRSH! Electrolytes for Hydration with Bold Flavor!
-
Jun 22, 2024Hosstility AMPED: Supercharged Focus Pre-Workout with Cognizin
-
Aug 07, 2023Revive MD Vitamin B-Complex: Improve Brain Function & Fatigue
-
Aug 03, 2023Revive MD to the rescue!
-
Jun 26, 2023Dan Fabricant, NPA President: Why Show Up in Washington DC | Episode 100
-
Mar 22, 2023KLOUT KARMA VS MAMBA - Which Pre-Workout is for YOU?
-
Mar 10, 2023New Pre-Kaged Elite Flavors: Orange Mango and Caribbean Sunrise
-
Feb 23, 2023Glaxon Collagen Updated: 5 Things to Love
-
Feb 21, 2023The FDA vs. NMN: Situation Report (Feb 2023)
-
Feb 17, 2023Ghost Glow Remastered: Look Good, Feel Great
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Feb 01, 2023A Multivitamin with MitoPrime, SAMe, & Boron! Glaxon Multi+
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Jan 19, 2023Kaged Mindset Unboxing: Find your FLOW
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Jan 09, 2023Burn Fat from Sunup to Sundown with AstroFlav MetaBurn AM
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Dec 19, 2022THE NMN BAN!
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Nov 16, 2022UMZU ZUUM?! Naturally-Sweetened Pre-Workout with Nitrosigine!
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Aug 22, 2022SPERMIDINE ?! Core Longevity EXPLAINED
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Jul 22, 2022
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Mar 14, 2022GLAXON'S FOUNTAIN OF YOUTH | NAD+ SYNERGY
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Dec 15, 2021A MITOCHONDRIA-Boosting Pre Workout Idea for CLEAN Energy
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Jun 11, 2021NMN (Nicotinamide Mononucleotide) Study: Muscle Insulin Sensitivity!
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Feb 18, 2021Glaxon Thermal V2 Update | Glaxon Season 2
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Jul 16, 2020Ghost GLOW Product Breakdown: Look Good, Feel Great!
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Jun 12, 2020Supplement Industry Roundtable Episode 6 | Return of the Savage
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