Why it makes sense to supplement turmeric with B vitamins

Whether it's work deadlines, demanding family phases, or simply too little sleep: When everyday life demands a lot, your nerves and mind are particularly challenged. The brain makes up only around two percent of body weight, but consumes about a fifth of the energy. To function properly, it needs a continuous supply of nutrients – especially B vitamins [1].

Many people know turmeric as a bright yellow spice in curry mixes. Its most important active ingredient, curcumin, is one of the best-studied plant compounds [2]. In this article, we show what B vitamins and curcumin do, what research is discovering about them – and why the two make a good team.

At a glance

• B vitamins: provide energy, are used to build messenger substances, and contribute to the normal function of the nerves and psyche.
• Curcumin: is being researched for its antioxidant properties and its role in inflammatory processes.
• Together: B vitamins provide energy and building blocks, while curcumin is being studied as a protector of cells – two approaches that complement each other.
• In addition: magnesium and coenzyme Q10 round out the team.

For whom is this topic particularly interesting?

In principle, the need for B vitamins can be met through a balanced diet. However, this becomes more difficult in certain life phases and situations:

• In stressful life phases: work, exams, family – those who achieve a lot depend on a good supply.
• If you often feel tired: Several B vitamins contribute to reducing tiredness and fatigue.
• With a plant-based diet: Vitamin B12 is found almost exclusively in animal-based foods [3].
• From age 50: With increasing age, the body often absorbs vitamin B12 from food less effectively [4].

The B vitamins – eight specialists, one team

The B vitamins include eight water-soluble vitamins: B1 (thiamine), B2 (riboflavin), niacin, pantothenic acid, B6, biotin, folic acid, and B12. They work in the body as cofactors for enzymes – especially where energy is extracted from food and where messenger substances for the nerves and brain are produced [1]. Because the body stores hardly any of most of them, it needs a regular supply.

The B vitamins work together like gears: if one is missing, the whole chain stalls. That is why it makes sense to consider them together – and supplement them together [1].

What the B vitamins do in the body

Methylated forms: folic acid and B12 without the detour

Folic acid and vitamin B12 are available in different forms. In the so-called methylated forms – L-methylfolate (5-MTHF) and methylcobalamin – they are already in the form the body uses. This eliminates the conversion step that the body otherwise has to perform itself for folic acid.

What research is investigating

Note on the research sections: Here we summarize what studies have investigated regarding the individual nutrients. The results apply to the respective study conditions and dosages, not to a specific product.

Stress. A meta-analysis of 16 controlled studies with around 2000 participants showed: those who took several B vitamins daily for at least four weeks reported less stress – both in healthy people and in people at increased risk, for example due to inadequate nutrient supply. No clear effect was found in this evaluation regarding anxiety and depressed mood [5].

Brain and nerves. Review articles describe how closely B vitamins are linked to the energy supply of nerve cells, the formation of messenger substances, and homocysteine metabolism [1].

Nerves and eyes. The optic nerve is part of the nervous system. A review article describes that it is particularly important for its supply to have vitamin B12, B1, and folic acid – a severe deficiency can impair its function [6].

Turmeric – a well-researched plant compound

Turmeric (Curcuma longa), also known as Indian turmeric, is a member of the ginger family. The yellow spice is obtained from its rhizome, giving curry mixes their color. Its most important active ingredient is curcumin. Turmeric has a long history in the kitchen and traditional Asian medicine – today, curcumin is one of the most studied plant compounds [2].

What research is investigating

Cell protection and inflammatory processes. Curcumin can scavenge free radicals [2]. A meta-analysis of 66 controlled studies with almost 4000 adults found that curcumin lowered markers of inflammatory processes in the blood (CRP, IL-6, TNF-α) and increased antioxidant capacity. However, the results of the individual studies differed greatly [7].

Mood and tiredness. In a study with 60 healthy people between 60 and 85 years old, participants felt calmer and more satisfied after four weeks of taking curcumin than with a placebo [8]. A follow-up study over twelve weeks with 80 healthy older adults confirmed: the curcumin group felt less tired [9]. Researchers assume that curcumin affects messenger substance systems such as serotonin and dopamine, among other things, and influences inflammatory and oxidative processes in the brain [10].

Memory. A meta-analysis of ten studies, predominantly with older people, found improvements in working memory and processing speed – but not in overall mental performance. The authors see a need for larger studies [11].

Tolerability. A comprehensive review of numerous meta-analyses assesses curcumin as safe; reported side effects were mostly mild gastrointestinal discomfort. However, it also points out that the quality of many studies still needs to improve [12].

No health claim is approved for curcumin.

Good to know: curcumin needs help with absorption. Curcumin is hardly soluble in water and is poorly absorbed by the body; a large part is quickly broken down again [2]. That is why preparation matters: black pepper (piperine) and a little fat improve absorption, and modern formulations – for example with microencapsulation or lipids – can improve it even several times over [2, 13].

Why turmeric and B vitamins together?

Nerve cells work at full speed: they need a lot of energy, constantly produce messenger substances – and are therefore particularly susceptible to oxidative stress. B vitamins and curcumin act at different points:

• Energy and protection: B vitamins help extract energy from food, and vitamin B2 also helps protect cells from oxidative stress. Curcumin is being researched for its antioxidant properties [7].
• Building blocks for messenger substances: B6, folic acid, and B12 are needed so that the body can produce messenger substances such as serotonin and dopamine [1]. Curcumin is being studied because it could affect exactly these messenger substance systems [10].
• Homocysteine in balance: B6, folic acid, and B12 together contribute to normal homocysteine metabolism. Homocysteine is a metabolic intermediate that is associated with oxidative stress in higher amounts [1].
• Stress and well-being: For B vitamins, studies show a lower perception of stress [5], for curcumin more calm and less tiredness in healthy older people [8, 9].

Important to know: studies examining exactly this combination are currently very rare. The idea is based on the fact that the two nutrient groups complement each other in their tasks – B vitamins provide energy and building blocks, while curcumin is being researched as a protector of cells.

Two approaches, one goal: to properly support the nerves and psyche in everyday life.

Completing the team: magnesium and coenzyme Q10

Magnesium – the anti-stress mineral

Magnesium helps the nerves relax and the muscles release tension after strain.

• Nerves and psyche: contributes to normal function of the nervous system and normal psychological function.
• Energy: contributes to the reduction of tiredness and fatigue.
• Muscles: contributes to normal muscle function.

A systematic review found evidence that magnesium can reduce the subjective perception of stress and anxiety in susceptible people; however, the quality of the studies was mixed [14]. In a study with 264 healthy adults with high stress and low magnesium levels, magnesium significantly reduced stress. Under very severe stress, the combination with vitamin B6 performed better than magnesium alone [15].

Coenzyme Q10 – energy for every cell

Coenzyme Q10 is found in almost every body cell. In the mitochondria, the "powerhouses" of the cells, it is involved in energy production – especially where a lot of energy is needed, such as in the brain, heart, and muscles. The body produces Q10 itself, but less with increasing age [16]. No health claim is approved for coenzyme Q10.

More on this in the article Magnesium, Vitamin D3, K2 and Q10: Four Nutrients, One Interaction.

Reference values per day – and where you can find the nutrients

The following NRVs are reference amounts for the nutritional labeling of adults. They are not individual intake recommendations.

Tips for everyday life

• Eat regularly: Three balanced meals distribute the B vitamins throughout the day – the body stores hardly any of most of them.
• Wholegrains and legumes: They provide several B vitamins and magnesium at once.
• Lots of greens: Spinach, salad, or broccoli are good sources of folate – cook gently, as folate is heat-sensitive.
• Turmeric in the kitchen: Prepare with a little oil and a pinch of black pepper, as in traditional cuisine.
• Plant-based eating: Remember vitamin B12 – it is found almost exclusively in animal-based foods.
• Rest and sleep: Regular breaks, exercise in the fresh air, and enough sleep are part of a healthy everyday routine.

Note: Those taking blood thinners, having gallbladder problems, or who are pregnant or breastfeeding should only take turmeric supplements after consulting their doctor. Vitamin B6 should not be taken in high doses for extended periods – do not exceed the recommended daily amount of a supplement. Dietary supplements do not replace a balanced diet and a healthy lifestyle.

Literature

1. Kennedy, D.O. (2016) B Vitamins and the Brain: Mechanisms, Dose and Efficacy – A Review. Nutrients, 8(2), 68.
2. Hewlings, S.J. & Kalman, D.S. (2017) Curcumin: A Review of Its Effects on Human Health. Foods, 6(10), 92.
3. Rizzo, G. et al. (2016) Vitamin B12 among Vegetarians: Status, Assessment and Supplementation. Nutrients, 8(12), 767.
4. Porter, K. et al. (2016) Causes, Consequences and Public Health Implications of Low B-Vitamin Status in Ageing. Nutrients, 8(11), 725.
5. Young, L.M. et al. (2019) A Systematic Review and Meta-Analysis of B Vitamin Supplementation on Depressive Symptoms, Anxiety, and Stress: Effects on Healthy and «At-Risk» Individuals. Nutrients, 11(9), 2232.
6. Roda, M. et al. (2020) Nutritional Optic Neuropathies: State of the Art and Emerging Evidences. Nutrients, 12(9), 2653.
7. Dehzad, M.J. et al. (2023) Antioxidant and anti-inflammatory effects of curcumin/turmeric supplementation in adults: A GRADE-assessed systematic review and dose–response meta-analysis of randomized controlled trials. Cytokine, 164, 156144.
8. Cox, K.H.M., Pipingas, A. & Scholey, A.B. (2015) Investigation of the effects of solid lipid curcumin on cognition and mood in a healthy older population. Journal of Psychopharmacology, 29(5), 642–651.
9. Cox, K.H.M. et al. (2020) Further Evidence of Benefits to Mood and Working Memory from Lipidated Curcumin in Healthy Older People: A 12-Week, Double-Blind, Placebo-Controlled, Partial Replication Study. Nutrients, 12(6), 1678.
10. Lopresti, A.L. (2017) Curcumin for neuropsychiatric disorders: a review of in vitro, animal and human studies. Journal of Psychopharmacology, 31(3), 287–302.
11. Yu, L. et al. (2025) Targeting cognitive aging with curcumin supplementation: A systematic review and meta-analysis. The Journal of Prevention of Alzheimer’s Disease, 12(8), 100248.
12. Xu, Q. et al. (2025) Curcumin and multiple health outcomes: critical umbrella review of intervention meta-analyses. Frontiers in Pharmacology, 16, 1601204.
13. Jäger, R. et al. (2014) Comparative absorption of curcumin formulations. Nutrition Journal, 13, 11.
14. Boyle, N.B., Lawton, C. & Dye, L. (2017) The Effects of Magnesium Supplementation on Subjective Anxiety and Stress – A Systematic Review. Nutrients, 9(5), 429.
15. Pouteau, E. et al. (2018) Superiority of magnesium and vitamin B6 over magnesium alone on severe stress in healthy adults with low magnesemia: A randomized, single-blind clinical trial. PLoS ONE, 13(12), e0208454.
16. Hernández-Camacho, J.D. et al. (2018) Coenzyme Q10 Supplementation in Aging and Disease. Frontiers in Physiology, 9, 44.