Should I Take B12 or B-Complex Supplements?

“Should I take B12 or B-Complex?” is a fairly common question from people looking into supplementation. In order to answer this question, first we have to understand what they are. B-Complex supplements provide some or all 8 of the B Vitamins: Thiamin (Vitamin B1), Riboflavin (Vitamin B2), Niacin (Vitamin B3), Vitamin B6, Folic Acid (Vitamin B9), Vitamin B12, Biotin (Vitamin B7), and Pantothenic Acid (Vitamin B5). As you can see, Vitamin B12 is one of those 8 B Vitamins typically in a B-Complex, but also available as a standalone supplement.

While there are 8 essential B Vitamins that play different roles in the body, all B Vitamins are needed for cellular energy metabolism, the process by which we turn food into usable energy for our cells.^†

Nature Made^® offers standalone supplements of Vitamin B12, which supports nervous system function among other essential functions. Is B-Complex the same as B12? No, B-Complex supplements are supplements that include more than one B Vitamin. Let’s dig a bit deeper into the difference between these two common supplements.^†

What's the Difference Between B12 and B-Complex?

Vitamin B12 isn't 12 separate B Vitamins; it's one! Vitamin B12 is also known as Cobalamin, one of the eight essential B Vitamins. A B-Complex is a supplement that includes more than one B Vitamin.

This can include B12, but it can also exclude it depending on the specific supplement, so it's essential to look at the Supplement Facts label of any given B-Complex to know which B Vitamins are included.

For example, Nature Made^® B-Complex with C Caplets include Thiamin (Vitamin B1), Riboflavin (Vitamin B2), Niacin (Vitamin B3), Pantothenic Acid (Vitamin B5) and Pyridoxine (Vitamin B6) alongside Vitamin C.

Well, with all of those, you may ask “What is Vitamin B?” There is no Vitamin B! Instead, there are eight different B Vitamins that play different roles in the body but are all needed for cellular energy metabolism.

The Benefits of B-Complex Supplements

What is B-Complex good for? B-Complex supplements can provide several benefits by combining several B Vitamins into a convenient package.

Supports Cellular Energy Production

All B Vitamins play an essential role in energy metabolism, helping to convert food into cellular energy in the form of ATP. Our body needs all the B Vitamins in various steps of converting the carbohydrates, protein and fat into energy as ATP, or Adenosine Triphosphate, the energy source used in all the body’s cells to power essential cell functions.

Supports Brain and Nervous System Function

Our brains do a lot of work, so it may not be surprising to learn that their energy needs are high, too. B Vitamins support our brain by helping brain and body cells produce the energy they need to function.^†

In particular, three B Vitamins found in some B-Complex supplements, Vitamin B6, Vitamin B9, and Vitamin B12, are often linked with brain health. These vitamins work together to help brain and body cells produce SAM-e, a hormone important to neurotransmitter function and mood health.^†

A Holistic Approach to Wellness

B Vitamins are foundational to whole-body health. That's why individuals seeking a well-rounded approach to their vitamin supplements may be interested in a B-Complex, which provides a range of B Vitamins for energy metabolism support.^†

The Benefits of Vitamin B12 Supplements

Why might you want to take a Vitamin B12 supplement, like our Vitamin B12 Softgels, rather than a B-Complex? Targeting Vitamin B12 supplementation can provide its own benefits.

Helps Support a Healthy Mood

In addition to the nervous system and nerve health, did you know that Vitamin B12 also plays a role in your mood? Adequate Vitamin B12 intake helps support a healthy mood, so providing your body with enough every day can help you support your mood health.^†

Reduces Fatigue Associated with Low B12

Did you know that approximately 6% of older adults have Vitamin B12 deficiency, and over 20% have low levels?[1] Individuals low in B12 may experience some fatigue in their daily lives, and supplements may help reduce fatigue for those low or deficient in B12.^†

Supports Nervous System and Nerve Health

Along with other B Vitamins, adequate intake of Vitamin B12 is necessary for normal nervous system function. What role does Vitamin B12 play in the nervous system? Vitamin B12 is essential in the process of myelination, which is the creation of the "myelin sheath" that helps nerve endings conduct impulses.[2] Simply, it helps your body communicate with itself. That's pretty important, right?^†

When Should You Take Vitamin B12?

Who should take Vitamin B12? Low Vitamin B12 levels are more common in vegetarians, vegans, and older adults. B12 is found in animal-based products, so strict vegetarian or vegan diets don't have many (or perhaps any) sources of Vitamin B12.

While many multivitamins or B-Complexes may include Vitamin B12, some people may require a larger dose than is included in these multivitamins. Check your B12 levels with your healthcare provider to see if you fall into this category and discuss whether incorporating a supplement may be a good step to help support your Vitamin B12 intake.^†

If your physician diagnoses you with very low Vitamin B12 levels, using appropriate biomarkers, you may be a good candidate for Nature Made^® Vitamin B12 Maximum Strength Softgels, which provide a high dose to help restore your body’s levels.^†

When Should You Take B-Complex?

A B-Complex supplement is a possibility for those of us looking to support our cellular energy production and the function of our nervous system by including several B Vitamins in one daily softgel or tablet.^†

All B Vitamins help to convert food into cellular energy, support a healthy brain and nervous system, and are foundational to whole-body wellness, so providing a wide range of B Vitamins can help you support your body.^†

Nature Made^® Super B Energy Complex Softgels provide you with all 8 B Vitamins to help your body convert the food you eat into cellular energy and help support nervous system function.^†

“How much Vitamin B-Complex should I take daily?” Different B Vitamins have different recommended dietary allowances depending on your age, gender, and life stage, so consult with your primary care provider for guidance.

Which One Is Right for You?

So, the answer to the question “Should I take B12 or B-Complex?” is a little more complicated than one being better than the other. Thankfully, the question “Is B-Complex the same as B12?” has a much simpler answer, they are not the same, though a B-Complex supplement may include Vitamin B12.

To summarize, B-Complex supplements combine a number of B Vitamins into a convenient package to support cellular metabolism, brain and nervous system health, and whole-body wellness. Vitamin B12 supplements support nerve health and a healthy mood^‡ and can help reduce fatigue for those low in B12.^†

When deciding how to add B Vitamins to your supplement routine, consult with a trusted medical professional to help provide personalized guidance. Check out Nature Made’s B-Complex Collection and B Vitamins Collection to find a selection of supplements manufactured to Nature Made^®’s high-quality standards.

Many of Nature Made^®’s B12 and B-Complex supplements, like our Super B-Complex with C Tablets and Vitamin B12 Fast Dissolve Tablets, are USP Verified. The USP (United States Pharmacopeia) sets official standards for dietary supplements, and tests and verifies their ingredients, potency and manufacturing process.

Nature Made^® is the #1 Pharmacist Recommended Vitamin & Supplement Brand.*

‡ Adequate vitamin B12 status helps support a healthy mood

* Based on a survey of pharmacists who recommend branded vitamins and supplements

† These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease.

References

1. Allen L.H. How common is vitamin B-12 deficiency? Am. J. Clin. Nutr. 2009;89:693S–696S.
2. Baltrusch S. The Role of Neurotropic B Vitamins in Nerve Regeneration. Biomed Res Int. 2021;2021:9968228. Published 2021 Jul 13. doi:10.1155/2021/9968228