Is vitamin b complex and vitamin b12 the same thing?

Ah, vitamins. They’re supposedly essential for maintaining good health, but who really knows what they do? Every Tom, Dick, and Harry seems to have their own opinion on which vitamins are important and what they’re good for. For example, apparently you need to eat carrots to improve your eyesight (which is great news if you like rabbits), or spinach makes you as strong as Popeye, right? But two of them seem particularly confusing: vitamin B complex and vitamin B12. Are they the same thing? Do we even care?

What’s in a name?

First things first: let’s get some definitions out of the way so we know what we’re dealing with.

  • Vitamin – organic substances that our bodies need in small amounts.
  • B-vitamins – a group of eight different types of vitamins which play different roles in converting food into energy.
  • Vitamin B complex – all eight members of the B-vitamin family.
  • Vitamin B12 – one specific member of the B-vitamin family.

So nope — despite having similar names (and numbers! The plot thickens…) Vitamin B Complex and Vitamin B12 are not interchangeable chums completing each other’s sentences over lunch.

What makes them different?

Surely there must be more differences between these two than just being individual members versus an entire gang? Of course!

Variety vs specificity

The clue is pretty much in their names already – starting with “complex” probably wasn’t such a great idea if this article wanted absolute clarity from word go rather than 800+ words further down! But speaking without arbitrary rules–as many articles ever will tell–, when people refer to ‘vitamin-b’ or ‘the b-complex’, then it means they’re talking about a collection of different B vitamins all at once. This can include:

  • Vitamin B1 (thiamin)
  • Vitamin B2 (riboflavin)
  • Vitamin B3 (niacin)
  • Vitamin B5 (pantothenic acid)
  • VitaminB6(pyridoxine)
  • Folic Acid(folate/Folacin/Vitamin M,
    pteroylglutamic acid, pteroyldiglutamic acid, and folicular factor)

    • Dihydrofolic Acid(Leucovorin especially active), Methylenetetrahydrofolate(MTHF/Methylfolate/Akavita-Plus ),
      etc.,
      all the way through to Vitamin b12 – so it’s like inviting your friends over for dinner and bringing out the salad dressings together with dessert; wildly unnecessary if you ask us.

In contrast, when people refer to vitamin B12, they are specifically referring just to that one kind of molecule: cyanocobalamin.

No other Bs were hurt in this specificity! They remain healthy molecules on their own

Where does each reside?

Next up: where you find ‘dem vitamins at?

The Complex Matters…

The different members of the complex aren’t found in exactly straight-forward locations:

Nutrition Label Name Chemical Compound Name Locations
Thiamine Thiazole High quantities :whole grains/lower in meat
Riboflavin Flarins ” “
/Niacin /Nicotinic(Acid,Amin)+Nicotamide(Basic form +/- esters) Meat/poultry/fish/veggies/nuts/legumes
Pantothenic Acid β-Alanine+2,4-Dihydroxypropanoic Acid Meat/poultry/fish
Pyridoxine(pyridoxal 5′-phosphate) Pyrydoxine Meat/poultry/fish-Adults/Women pregnant/lactating-Legumes/tofu
Biotin D(+)-Biotin eggg yoke/bananas /Organmeats
/Folic acid(aka Folate) (6S)-formyltetrahydrofolate/methyltetrahydrofolate)/S-(N5,N10-methylene-R-tetrahydrofolate and others depending on dietary status ” “

So what does all this mean? Essentially, don’t expect to find them all in the same foods – that would be way too convenient. Some good sources of B vitamins (say: nice complexes) include whole grains like wheat germ, leafy greens, beans, and enriched cereals; meats such are turkey and chicken livers as well including oysters(mmm), clams(♩♨) among other shellfish(higher for b12 content especially).

And then there’s vitamin B12

Vitamin B12, meanwhile, is unique amongst the Bs for a few reasons:

  • It contains cobalt — which some people say gives it its magenta hue!
  • It is produced by microbes rather than plants or animals.
  • Humans require only tiny amounts per day – around two micrograms.

The last point means that while a mild b-vitamin deficiency can lead to tiredness and poor appetite (gosh darnit!), a lack of vitamin-B12 can have far more serious consequences – think jaundice and mood swings beyond the norm than just ordinary moods(¡!). Which leads us to two questions that you may have been waiting for…

What happens when we don’t consume enough vitamin-B?

There are still a lot of misunderstandings and ironies with different research studies suggesting new implications after-the-fact. But they generally agree on some matters, so let’s dive into them:

A Focus On Vitamin B deficiency

Energy & endurance

Biotin is important for both carbohydrate intolerance and maintaining energy levels throughout the day; it certainly has become an athlete supplement favourite.

One of Niacin(precursur to FKBP51) broader symptoms apart from muscle weakness/spasm/cramps is skin issues (especially around areas having contact mailny in sunlight exposure).

Then there’s Thiamine which participating in decarboxylation reactions among others does help breaking down carbohydrates therefore its demise can lead one to lassitude/fatigue/slowed metabolism.

On a structural level too, Folic Acid/Folate helps creating structural components myelin necessary for organs including brain/heart – low folate levels can easily cause fatigue-related problems such as irritability, apathy and lethargy etc.

Lowers immunity & related diseases

Few people know but Pantothenic acid helps stabilize blood sugar glucose which directly affects how well adrenal glands perform their duty optimally. Therefore devoiding oneself from recommended intake ranges could increase stress hormones including cortisole (ofc ruining every healthy person’s life would warrant itself becoming an independent category entirely!)

Other deficiencies(Folate/B6/B12) impair DNA(cell-genetic material)/Rna synthesis(Protein synthetic machinery), all end up impacting immune function/shielding aginst viral/bacterial threats or severe conditions like cancer/aplasya anaemia etc.

Mental health deterioration

The nutrients mentioned are involved- eventually if not primarily- in respective neurotransmitter synthesis/regulation; e.g. Niacin deficiency can manifest itself into irritability/mood-dysregulation/insomnia as it transforms to be precursor of FNBP51 gene expression & tolerance.

Pyridoxine deficiency likely causes you mental health impairment such as anemia, depression(because-serotonin!) etc. This is further exacerbate when there’s a drop in tryptophan levels which gets converted into serotonin by the vitamin.

Meanwhile Vitamin-B12 deficieny has been linked to real-psychological conditions such as dementia, paranoia besides straightforward word-comprehension or simple recollection issues – we’re all susceptible no matter our age/gender/caucasian-only background! Which means complementing Vitamin B12 supplement with doses smaller than treatment dosages is the responsible and cost-effective solution instead just relying on lavish sources like sardines!

Taking too Much, Is everything fine?

Now that we’ve covered what happens if we don’t get enough vitamin B-compex (Spoiler-alert: tiredness and psychological ailments amongst other serious effects!), let’s do a quick rundown of whether taking too much could be problematic… It might take some time but have patience because this balance check IS needed uhuh:

Thiamine: Official reference ranges are 1-1.2mg for thiamine/day-health benefits can inclue lowered stress/anxiety alongside increased cognitive ability/potential particularly after prolonged periods where it becomes deficient; excessive consumption unlikely since absence of adverse events reports;

  • Possible overdose symptoms unreported officially yet so far

Riboflavin: This requires about 0.8mg per day(after slight variations depending on one’s sex) with upper intake limit reading over 30 times more, excluding gastrointestinal discomfort occuring for greater amounts (~normal effects).Rarerly seen condition called erythema migrating being only recorded

Niacin: Where do you even start! Often widely consumed upto 14-18mg in one feast, Official intake limits reach up to exceptionally high ranges(35 mg UL) for extreme cases. The problem(say rebound nightmareness following flushing ) seem a white elephant that cannot be ignored should someone go overboard so no way this is recommended or your flush of the face would lose its entertainment quality.

Too much Vitamin B6

The upper official limit shown here only functions as myth because it doesn’t account for all situations; recommended levels top out at about 100 milligrams per day – Although people may use (like some women taking oral contraceptives/solo) higher amounts to relieve morning sickness/Limited evidence’s suggested neuraminidase inhibitors resistance treatment but otherwise problematic overdoses might create neurological problems lasting years. Symptoms can include fewer sensations in hands and feet, loss of balance and coordination, nerve damage.
This can take months to kick-in &days-months to subside

RDA of folic acid

Folate requires addition during pregnancy(well-known phenomena) however being adept additions doesnt imply they avoids overdose level causes which aren’t unheard related health issues e.g:fibrosis/cancer risk/metabolic conditions such obesity&cardiovascular comorbidities. Benefit with discretion!

Overuse Of Vitamin B12?

Upper-limit readies at bemusingly high levels across markets (primarily europe – from 200% more than average IU/daily ; so dont eat them like candy!) From relatively milder but noticeable side-effects like headaches/upset stomachs/asthma -> borderline threatening symptoms such blood clotting/nervous disorder(symptoms similar to neurodegenerative condition); too much mercury-load also disrupt normal pathways required by cyanocobalamin.

So…what now?

If you’ve lucked out through reading all information laid thus far and realized your diet doesn’t resemble a carnival feast for vitamin B-Complexes (;)) you may be wondering where it is practical to begin tweaking change?

As always:Consult A Professional

First and foremost, we must insist that If anything in any of these sections looked familiar or resonates with you about yourself; pursuing pharmacist/dietician can help alleviate/confirms the issue(s)! Remember:The next paragraph is going to give guidelines but should not substitute processional opinion unless they themselves recommend what’s needeed here!

However, if freelancing an expeirment out sounds goor then let me lay out some base steps:

First: Optimal Nutrients Through MutiVitamin

This one seems obvious from jump street – yet all logical paths don’t end at destination. Even entry level multivitamins will include probably half those 8 B-vitamins mentioned above(Hartnup disease patient excluded) along with other crucial core vitamins minerals which help overal wellness long and short term.

Supplementing self around high-stress situations especially events like pregnancy/travelling also constitutes reliable prescriptions towards greater health without hassle.

Finding The Right Multivitamin Fit?

Choice paralysis isn’t just limited to Netflix binges/websites interfaces nowadays searching & shopping became way more complex getting optimal models requires physician-check ups + previous extensive review (unless doing it based on recommendation). Someone shouldn’t have ever claim this article suggested people start supplementing blindly after picking up supplements once/never personally decided upon them. However their nourishment definitely would make living less of herculean task so its beneficial!.

Secondly: Eating The Rainbow Is More Than Just Safe Direction To Look At!

While taking daily supplements means consuming essential nutrition every day regardless of what food options are available; On the other hand whole foods actually harbour active compounds working together(harmonize n work better)to create healthier lifestyle overall:

  • Legumes make for a good source of folic acid (really essential in generally dealing with high-folate induced levels)
  • Whole grains, nuts and seeds are rich sources of thiamine
  • Leafy greens provide plenty of riboflavin(and I don’t just mean your head is being buttered up!!)

♨♩Add Oysters & sushi(yuck!) into your diet to get enough vitamin b12. Look at other multivitamin lists we’ve covered before but can’t hurt eating everything above moderately so you won’t incur a different type of problem altogether !

Becoming more mindful about food varieties becomes big deal when pooling reduces dangers incumbent upon concentration

In conclusion!

Ok that’s probably all the time we have here B-complex quite literally has something to offer practically everyone. But while vitamin B-Complex includes Vitamin B12 amongst its arsenal, they’re not interchangeable – no matter how confusing ~their names~ they may seem initially! Know your deficiencies then because although its supplements can be found easily cheap by comparison. It pays dividends working synergistically with whole foods supporting it too ; as always consult expert instead overly personalizing routine whilst knowing ,as long as ‘Diarrhea’ isn’t listed,it >probably> wouldn’t hurt(we jest 😉

Stay grateful, stay healthy–Vitamin overlord urges you on!

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