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B-complex vs B-12

Moccajoe
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Moccajoe Apprentice
Moccajoe
Posted

I heard that we shouldn’t take B complex vitamins. But plain B12. Why is that?

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ravenwoodglass Mentor
ravenwoodglass
Posted
11 hours ago, Moccajoe said:

I heard that we shouldn’t take B complex vitamins. But plain B12. Why is that?

You can and should take a B Complex but you should add a sublingual B12. Those dissolve under the tongue and are absorbed there bypassing the damaged gut. Don't be disturbed by the levels in the tablet as your body will excrete what it doesn't need.

knitty kitty Grand Master
knitty kitty
Posted
(edited)

Cobalamine (B12) requires folate (B9) and pyridoxine (B6) to work properly.   Pyridoxine works with thiamine (B1).  Thiamine works with niacin (B3).  Thiamine and pyridoxine like to work with riboflavin (B2).  They are all interdependent for proper functioning.  

By only supplementing B12, a deficiency in folate or pyridoxine could occur.  Similarly other vitamins that work with enzymes made with these vitamins would become nonfunctional.

The B vitamins are water soluble.  B12 is the only one that can be stored for any great length of time.  It can be stored in the liver for three to five years.  Once your liver stores of B12 are replenished, the excess is excreted in urine.  Riboflavin can't be stored very long at all.  You need to consume some B2 every day.  Thiamine can only be stored for 28 days, but the body uses various amounts every day.  If not replenished, you can become deficient in thiamine in as little as nine days.

Taking just B12 won't prevent deficiencies in other B vitamins.  B12 can't do the jobs that the other B vitamins do.  

Edited by knitty kitty
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Sabaarya Community Regular
Sabaarya
Posted
7 hours ago, knitty kitty said:

Cobalamine (B12) requires folate (B9) and pyridoxine (B6) to work properly.   Pyridoxine works with thiamine (B1).  Thiamine works with niacin (B3).  Thiamine and pyridoxine like to work with riboflavin (B2).  They are all interdependent for proper functioning.  

By only supplementing B12, a deficiency in folate or pyridoxine could occur.  Similarly other vitamins that work with enzymes made with these vitamins would become nonfunctional.

The B vitamins are water soluble.  B12 is the only one that can be stored for any great length of time.  It can be stored in the liver for three to five years.  Once your liver stores of B12 are replenished, the excess is excreted in urine.  Riboflavin can't be stored very long at all.  You need to consume some B2 every day.  Thiamine can only be stored for 28 days, but the body uses various amounts every day.  If not replenished, you can become deficient in thiamine in as little as nine days.

Taking just B12 won't prevent deficiencies in other B vitamins.  B12 can't do the jobs that the other B vitamins do.  

Hi. I was diagnosed with celiac 2 months ago and I do follow gluten-free diet,but still buy gluten-free breads,snacks,chocolates,not sure if I should. I’m taking B-complex and D for almost 20 days now,but I feel like it made my stomach upset. I stopped iron because not sure if they are gluten free. I’m sure as a celiac for how long I should take all the vitamins and Iron?? Is it like for months or just short period of time..

Thank you,

Saba

knitty kitty Grand Master
knitty kitty
Posted
(edited)

@Sabaarya,

Are you taking your B Complex with meals?  Try taking it halfway through your meal and see if that helps you avoid the stomach upset.

I suggest taking supplements for three months.  

Edited by knitty kitty
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AlwaysLearning Collaborator
AlwaysLearning
Posted

I think the first question is, have you tested as being deficient in B12?

If yes, the next question is, have you been gluten free for long enough that you would expect to no longer have malabsorption issues to cause vitamin deficiencies?

If yes to both, the next questions are, have you been tested for thyroid problems, are you vegan/vegetarian, do you lack intrinsic factor? 

I'm a big believer in only supplementing deficiencies you actually have. There can be a lot of issues with the way supplements are made and they can cause a whole slew of side effects, not to mention, not be completely bio-identical. But if you "should" be healed after being gluten free for a while and are still having difficulties with deficiencies, it might be time to investigate if there are other causes.

Better to treat the cause than to endlessly supplement a symptom.

 

Best of luck to you and good for you for seeking out more information. 

 

 

knitty kitty Grand Master
knitty kitty
Posted

Please, please, everyone, read this article!!!

B Vitamins and the Brain: Mechanisms, Dose and Efficacy—A Review

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4772032/

 

Many studies have been done on the supplementation of singular vitamins, frequently B12, or combinations of vitamins like B12 with folate(B9) and maybe including pyridoxine(B6).  

Few studies have been done on the full spectrum of all eight B vitamins together.  Recent studies are showing the benefits of supplementing all eight B vitamins (as in multivitamins).  Recent studies also show the benefits of supplementing B vitamins at higher levels than set in the Recommended Daily Allowance (RDA).

Blood tests for vitamins are often inaccurate.  The vitamins are used inside cells of tissues and the amount not there has no or little correlation to the level floating around in the blood.  By the time a deficiency is picked up by a blood test, the deficiency is further progressed and has caused more damage.

This article shows an example....

"Undetected vitamin B12 deficiency due to false normal assay results"

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3827408/

Yes, there are circumstances where bioavailability or not being bio-identical can be a problem.    But we have a choice as to which vitamin supplements we choose.  High quality bioavailable supplements are out there.  

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Sabaarya Community Regular
Sabaarya
Posted
On 10/19/2021 at 5:55 PM, knitty kitty said:

@Sabaarya,

Are you taking your B Complex with meals?  Try taking it halfway through your meal and see if that helps you avoid the stomach upset.

I suggest taking supplements for three months.  

I’m not taking them with meals,I do after my meals. I will try to take with meal and see if it’s better. In your other posts you mentioned that you removed your galbbladder. Does celiac affect gallbladder function? Can I ask what kind of symptoms did you have and how did you find out that you have celiac?

thank you 

knitty kitty Grand Master
knitty kitty
Posted
11 minutes ago, Sabaarya said:

I’m not taking them with meals,I do after my meals. I will try to take with meal and see if it’s better. In your other posts you mentioned that you removed your galbbladder. Does celiac affect gallbladder function? Can I ask what kind of symptoms did you have and how did you find out that you have celiac?

thank you 

Celiac doesn't directly affect the gallbladder, but thiamine (Vitamin B1) can affect the gallbladder.  The gallbladder needs thiamine to make bile and secrete it at meal times.  Celiac Disease causes malabsorption which results in malnutrition and vitamin and mineral deficiencies.

My symptoms were digestive problems, gallbladder problems, diarrhea, and lots of vitamin deficiencies that went undiagnosed.  My doctors were not very educated about Celiac Disease.  

I started this thread with my research references and my experiences here...

Keep us posted on your progress!  I hope taking your vitamins with meals helps!

 

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