By Lifestyle November 13, 2020 9:44 am
Are you weighing the pros and cons of vitamin B12 vs B complex? The fact is this: there are no cons to either vitamin.
Both types of vitamins provide energy to the body and can prevent long-term diseases. They can also repair DNA, which can prevent the development of cancers and tumors.
With that, avoid consuming too much vitamin B, asoverconsumption can cause such complications as nausea or constipation. This article will explore vitamin B12 vs B complex in greater detail. Read further to know more.
What is Vitamin B 12?
Vitamin B12 is a vitamin that the human body cannot produce. You can find B12 infoods such as:
- Clams
- Beef liver
- Eggs
- Milk
- Meat
- Poultry
- Breakfast cereal
Clams and beef liver are the best sources of B12. For cereals, B12 is fortified into certain brands. However, check the labels to be certain.
Additionally, you can take B12 in supplemental form. Some supplements only contain B12, and others contain B12 in addition to other nutrients, such as folic acid or additional B vitamins.
You can also take B12 injections, but doctors usually reserve shots for people suffering from a B12 deficiency.
Overall, vitamin B12 is most notable for:
- Providing an energy boost
- Enhancing your memory
- Playing a role in preventing heart disease
- Synthesizing DNA
It’s worth noting that vitamin B12 alone doesn’t boost energy. If you’re vitamin B12 deficient, however, it can give you additional energy.
Additionally, it improves nerve cell function and red cell formation. Moreover, it helps the body produce red blood cells. A low intake of vitamin B12 causes your red blood cells to form improperly.
When a malformation occurs, your red blood cells form an ovular shape. As a result, the cells cannot shift from the bone marrow into the bloodstream, causing megaloblastic anemia.
Anemia is a condition in which the blood cannot carry enough oxygen to tissues and organs. Anemia can cause a person to feel weak and fatigued.
In addition to red blood cells, B12 also promotes bone health. In particular, it can mitigate bone density loss as people get older. A lack of B12 canlead to osteoporosis.
Vitamin B12 comes with a wide array of other health benefits. You can visitvitamin supplement websites to learn more about vitamin b12.
What is Vitamin B Complex?
B-complex vitamins comprise eight types of B vitamins. Overall, these vitaminsenhance cell metabolism, improve brain function, create energy, among many other benefits.
Vitamin B12 is part of the B-complex family. Excluding B12, the remaining vitamins include the following:
- Thiamine (B1): This vitamin allows the body to convert carbs into energy. Additionally, it promotes nerve health, heart health, and muscle health.
- Riboflavin (B2): This is another vitamin that helps the body break down carbs. It also processes protein and fats for additional energy. Plus, it helps the body use oxygen.
- Niacin (B3): Niacin helps the body process energy. In addition, it maintains your digestive and nervous systems.Further, it keeps your skin nourished.
- Pantothenic Acid (B5): This form of vitamin also enhances your digestive health. It also creates new red blood cells, creates sex hormones, synthesizes cholesterol, and incorporates other B vitamins.
- Pyridoxine (B6): B6 may play a role in unclogging arteries and lowering the risk of heart disease. It can also improve your brain health and reduce the risk of Alzheimer’s. It could also improve your mood and keep depression at bay.
- Biotin (B7): This vitamin provides energy to the body. Also, it manages blood sugar levels. It can also improve the growth of nails and hair.
- Folic Acid (B9): B9 can stop the changing of DNA, which can lead to cancer growth. It’s a crucial instrumentthat maintainsnew cells. Doctors may use folic acid to treat anemia patients.
How Important Are B Vitamins?
When it comes to vitamin B vs B12, both are crucial to human development. Deficiencies in both types of vitamins can lead to serious health problems. If you have a B12 deficiency, for instance, you can develop the following health problems:
- Shortness of breath
- Pale skin
- Fatigue and general weakness
- Vision loss
- Appetite loss
- Diarrhea
- Constipation
- Nerve issues (i.e. Numbness or tingling sensations)
If you notice any of these symptoms, take B12 supplements or consume foods containing B12. When taking supplements, adults should consume anywhere between 1 to 25 micrograms (mcg) of vitamin B12 daily.For dietary limits, experts recommend up to 1.8 mcg daily.
Further, dietary and supplemental limits depend on your age, gender.There’s also a dosage limit for pregnant women.
When it comes to B complex deficiencies, they mimic the same ailments as a generalized Vitamin B deficiency.AB9insufficiencycan cause the same health issues as a B12 insufficiency.
The ailments also depend on what type of Vitamin B you’re lacking. For example, B9 deficiency can also cause headaches, irritability, and concentration issues. RegardingB complex dosage, adult men should consume no less than 1.3 mcg a day and 1.1 a day for women.
Vitamin B12 vs B Complex: What’s the Verdict?
When it comes to the issue of vitamin B12 vs B complex, both types of vitamins are crucial. If you’re lacking B12, consume more of it via supplements or food. If you’re lacking vitamin B in general, consider B complex vitamins instead. Overall, both vitamins are essential nutrients.
Plus, B complex vitamins contain vitamin B12. Without these vitamins, you may develop nerve and brain issues, and you may develop long-term ailments such as heart disease or anemia.
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