Vitamin B12 is part of the B vitamin complex and a common nutrient deficiency. Sometimes, food alone is not enough to maintain optimal B vitamin levels, and supplements are helpful. But, when it comes to vitamin B12 vs. B complex, which should you choose?
Let's dive into the difference between the B complex and vitamin B12, what you need to know, and the best supplement option. Keep reading to discover:
- Vitamin B12 vs. B complex
- Vitamin B12 deficiency
- Causes of low B vitamins in the body
- How to supplement B vitamins
Vitamin B12 Vs. Complex
Vitamin B12 is part of the B complex, which includes eight B vitamins:
- Vitamin B1 (thiamine)
- Vitamin B2 (riboflavin)
- Vitamin B3 (niacin)
- Vitamin B5 (pantothenic acid)
- Vitamin B6 (pyridoxine)
- Vitamin B7 (biotin)
- Vitamin B9 (folate)
- Vitamin B12 (cobalamin)
Each B vitamin is involved in specific cellular pathways and must be obtained regularly from food (or supplements). They all work together to maintain metabolic health and a deficiency in any single B vitamin can impair cellular function.
"Each B vitamin is involved in specific cellular pathways and must be obtained regularly from food (or supplements). They all work together to maintain metabolic health and a deficiency in any single B vitamin can impair cellular function."
B vitamins are essential for:
- Energy production in mitochondria
- Metabolism of carbohydrates, protein, and fats
- The methylation cycle
- DNA synthesis
- Red blood cell production
- Nerve function
- Brain health
- Heart health
- Immunity
- Gut health
- Hormone balance
- Neurotransmitter production
- Growth and development
- And more! (Source 1, 2)
Vitamin B12 is one of the water-soluble B vitamins. It contains cobalt and is bound in the protein from animal foods. Digestion and absorption of vitamin B12 require more steps than the other B vitamins, making it one of the more common nutrient deficiencies. (Source 3, 4)
Vitamin B12 Deficiency
Vitamin B12 deficiency is common, affecting 21% of adults over 60. Up to 40% of adults in Western countries have suboptimal vitamin B12 levels, primarily related to low vitamin B12 in the diet. (Source 3)
"Vitamin B12 deficiency is common, affecting 21% of adults over 60. Up to 40% of adults in Western countries have suboptimal vitamin B12 levels, primarily related to low vitamin B12 in the diet."
Vitamin B12 deficiency can lead to megaloblastic anemia (large, abnormal red blood cells), fatigue, weight loss, dementia, neuropathy (numbness and tingling in the extremities), fertility challenges, and other symptoms. (Source 3)
Supplements are an effective strategy for restoring and optimizing vitamin B12 levels. Several options are available, including various forms of vitamin B12, B vitamin complex, multivitamins, IV nutrients, and B12 injections.
Causes of Low B Vitamins
Vitamin B12 deficiency is most common, but deficiencies in all the B vitamins can occur. Reasons for deficiency include:
- Not getting enough in the diet - For example, vegans and vegetarians are more at risk for low B12 status. Additionally, it can be challenging to get enough in the diet during times of greater need, such as pregnancy
- Not absorbing the B vitamins - Gastrointestinal conditions can contribute to poor absorption
- Medication use - Specific medications can deplete B vitamins in the body or block their absorption
- Alcohol use disorder - Alcohol depletes B vitamins and increases the need
- Genetics - Various SNPs (single nucleotide polymorphisms) affect B vitamin metabolism and may require a greater nutrient intake than standard recommendations or a particular supplemental form
B Vitamin Supplements
You can supplement individual B vitamins, especially if you've done micronutrient testing and know your levels. However, for most people it makes sense to supplement the whole B complex. B vitamins work together and supplementing them all helps ensure an adequate supply of them for your cells.
"However, for most people it makes sense to supplement the whole B complex. B vitamins work together and supplementing them all helps ensure an adequate supply of them for your cells."
B complex supplements are safe at standard dosages, and you can take them daily. Because of the water-soluble nature of B vitamins, you'll excrete any excess via the urine. (If your urine turns yellow after taking a B complex or multivitamin, that's the excretion of excess riboflavin).
When choosing a B complex, look for the B vitamins in their active forms. For example, you want methyl folate and methyl B12 instead of folic acid or cyanocobalamin.
Core Med Science takes the B complex a step further. Not only does Core Med Science Liposomal Vitamin B Complex contain the entire B complex in active forms and therapeutic dosages, but it also delivers the B vitamins in a liposomal formulation that improves absorption, including for those with digestive challenges.
Core Med Science Liposomal Vitamin B Complex is a comprehensive formula that combines the B complex with other essential vitamins and minerals to optimize nutrient status and prevent deficiencies. Make it a part of your daily health and wellness routine!
References:
- Janssen, J. J. E., Grefte, S., Keijer, J., & de Boer, V. C. J. (2019). Mito-Nuclear Communication by Mitochondrial Metabolites and Its Regulation by B-Vitamins. Frontiers in physiology, 10, 78. Full text: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6379835/
- https://www.healthline.com/health/food-nutrition/vitamin-b-complex#benefits
- https://ods.od.nih.gov/factsheets/VitaminB12-HealthProfessional/
- Guéant, J. L., Guéant-Rodriguez, R. M., & Alpers, D. H. (2022). Vitamin B12 absorption and malabsorption. Vitamins and hormones, 119, 241-274. Abstract: https://pubmed.ncbi.nlm.nih.gov/35337622/
