Are you constantly tired, irritable or can’t concentrate? Could be you’re suffering from vitamin B deficiencies. Compounds contained in these vitamins are vital boosting metabolism, improving the immune and nervous systems, as well as maintaining healthy muscles and skin.
They also promote cell growth and division and provide other benefits. Although the B vitamins are essential for good health, there are common misconceptions regarding correct dosages and other B vitamins such as vitamin B12.
The Vitamin B Complex and Individual B Vitamins
One misconception some people still have is that vitamin B is a single vitamin. The vitamin B complex is actually a group of eight, water-soluble vitamins that are important in cell metabolism, although it was once considered a single vitamin, known as vitamin B. Later studies have shown they’re made up of several different types, each having their own chemical distinctions.
Vitamins B1, B2, B3 and biotin give us energy, while vitamin B6 is important for amino acid metabolism. Vitamin B12 and folic acid help with cell division. Besides these functions, all the B vitamins have additional jobs, but none of these functions require all the B vitamins, as some believe.
Misconceptions Regarding Required Dosages
Requirements for different individuals vary significantly. Because some adult males need only 3 mcg per day, while others require 18 mg per day, it’s unreasonable to take the same amounts of each one, as is found in many B-complex supplements, contends Evitamins.com.
Often there’s a misunderstanding that taking mega doses of vitamin B complex can give you more energy or help with other health problems, but there isn’t much evidence for this. Unless someone is lacking in one or more of the B vitamins, taking large doses of the complex won’t help fight fatigue, stress or reduce food cravings. It’s also a common misconception that people should consume all B vitamins to prevent an imbalance when they already take one or more B vitamins prescribed for particular health problems.
What Causes B12 Deficiencies
Usually people develop B12 shortages because their bodies can’t extract vitamin B12 from their food, which is a condition called “malabsorption.” Unlike the other B vitamins, B12 cannot be absorbed without the help of a special stomach compound known as “intrinsic factor.”
This problem typically occurs in older people, taking years to develop. Sometimes vegans, who are people who don’t eat animal products, can also have a deficiency because they don’t eat enough foods rich in B12.
Substituting a B12 Shot with a Supplement
Deficiencies in vitamin B12 are usually treated with monthly shots, which can often be quite painful. You’ve probably been told that you need a shot of vitamin B12 and that just taking an oral supplement won’t make a difference. If you’re fearful of needles as I am, take heart.
According to a Livestrong.com article, taking a B12 pill provides the required amounts, provided you don’t have any absorption problems. Shots, however, are needed for people unable to properly absorb B12 in food or pill form.On the hand, many B12 supplements do not contain enough vitamin B12 to equal the amount in a shot, but are available under other names such as methylcobalamin and dibencozide.
Considerations
Younger people who already have enough dietary consumption of vitamin B nutrients generally won’t experience dramatic results. More noticeable effects are seen in older people such as adults who are middle-aged or elderly.
Taking a B complex is a healthy choice, as well as adding a particular B vitamin to your diet. But you should always consult your doctor or trusted health personnel before embarking on a new nutritional plan. It’s only after taking a blood test that you can get a better idea of what your body is lacking and how you need to safely correct a deficiency.