B12 is found in many foods, including milk and eggs.
B12 is a specific vitamin, while B complex refers to a group of B vitamins that includes B12. All of the B vitamins are needed in the proper amounts for good health.
B12
Vitamin B12 aids in the formation of red blood cells and is necessary for proper neurological functioning. B12 deficiency leads to serious health problems, including pernicious anemia, nerve damage and depression.
B Complex
B complex refers to a group of B vitamins that includes B1 (thiamin), B2 (riboflavin), niacin, B6, folic acid, B12, biotin and pantothenic acid. B complex vitamins help the body convert food into energy and are necessary for healthy skin, eyesight and neurological functioning.
Recommended Dose
According to the Office of Dietary Supplements, the recommended dietary allowance of B12 for adults is 2.4 mcg per day. The recommended dietary allowance for B complex vitamins varies from vitamin to vitamin. For instance, the Linus Pauling Institute reports adult males need 1.2 mg of thiamin per day and adult females need 1.1 mg per day.
Sources
B12 is obtained mostly from animal products, like meat, fish, eggs and dairy products. B complex vitamins can be found in a variety of foods, including meats, cereals, fruits and vegetables.
Supplements
B12 supplements can be purchased in liquid or tablet form, in a nasal spray or in a dermal patch. B12 is also available by injection. B complex supplements can be purchased in liquid, tablet and capsule form.
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