As a pharmacist I am always asked " Should I take B12 or B-complex ? Or if its safe to take both .
Although every case is different, and ultimately your doctor / pharmacist who knows your medical conditions and the drugs you take, is the one who can guide you.
B-vitamins are water-soluble, meaning they are not stored in the body. Though they don’t stick around long, B-vitamins are vital for supporting a variety of bodily functions.
Most people get the right amount of B-vitamins through diet, but others may need to supplement these important vitamins through pills or shots. Each B-vitamin supports different bodily function.
Which Supplement do You Need: B12 vs. B-Complex?
B12 is one of EIGHT essential B-vitamins. B-complex supplements generally contain all eight, though the most common deficiencies are vitamins B1, B6, and B12.
When considering B12 vs. B-complex supplements, your body will tell you exactly what you need :
B1 (thiamine): Thiamine helps convert nutrients into energy, making it essential to your metabolic system. It’s also a strong supporter of your immune system and nerve function! To get more of it naturally, include pork, sunflower seeds and wheat germ in your diet.
B2 (riboflavin): Riboflavin helps its friend thiamine convert food to energy, while also serving as an antioxidant. You’ll find the highest natural amounts in organ meats, beef, and mushrooms.
B3 (niacin): Niacin is a multi-faceted member of the B-vitamin family. It helps your cells communicate and plays a role in metabolism and DNA production. Eat chicken, tuna, and lentils for natural absorption.
B5 (pantothenic acid): In addition to converting food to energy, pantothenic acid also supports hormone and cholesterol production. Good food sources include liver, fish, yogurt, and avocado.
B6 (pyridoxine): If the other B-vitamins were energy drinks, pyridoxine would be an ambulance defibrillator. In addition to facilitating energy production, B6 regulates hormone activity, blood glucose levels, and hemoglobin production. Oh, and it aids in the creation of neurotransmitters. Foods high in this vitamin include chickpeas, salmon, and potatoes.
B7 (biotin): Biotin specifically helps metabolize carbohydrates and fats. It also controls gene expression and can be found in yeast, eggs, salmon, cheese, and liver.
B9 (folate): Folate metabolizes amino acids, assists in the formation of blood cells, and helps cells develop and divide properly. You can get your fill through leafy greens, liver, and beans.
B12 (cobalamin): This famous member of the B-vitamin family is involved in neurological function, DNA production, and red blood cell development. You can find it naturally in animal sources like meat, eggs, seafood, and dairy.
Those with limited diets ( like vegetarians, pescatarians, and vegans) may benefit from a B-complex vitamin. People are most commonly deficient in vitamins B1, B6, and B12 and will see improvement with singular supplements.
Vitamin B12 deficiency can develop if you follow a vegan diet, meaning you don't eat animal products, eggs, or dairy. If you have vitamin B12 deficiency, you could become anemic.
Some other factors such as age, pregnancy, cancer, auto-immune disease, alcohol, or certain medications such as heartburn medicine can interfere with the absorption of B12.
In reality your diet, and your body should tell you which one you need. You should always consult your doctor/pharmacist if you are not sure which one is the best option for you and if its safe to take both for your body.
Stay well and stay healthy. Dr. Naghmeh
The content of my page is for educational/informational only. Nothing should be constructed as medical advise.
