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[B vitamins](https://www.hsph.harvard.edu/nutritionsource/vitamins/vitamin-b/ "B vitamins") are water-soluble vitamins that are needed for several important processes in the body. Since they are water-soluble, they are not able to be stored in the body for long, meaning you need to consistently be replenishing your intake. Unfortunately, many individuals don’t get enough of these vital nutrients in their diet, thus making supplements necessary. 

The most common B vitamin supplements on the market include B Complex and B12.  What is the difference between them? B complex vitamins are a combination of several B vitamins that are essential for your body, including B12. However, taking B12 as a separate supplement can provide more targeted support for certain conditions. In this article, we'll explore the differences between B Complex and B12 vitamins to help you decide which one is best for you!

## The Importance of B Vitamins 
We know that our bodies get energy from the food that we eat, but how does that process happen? Well, that’s what many of the B vitamins are used for! These essential nutrients are needed to convert carbohydrates, proteins, and [fats into energy](https://takecareof.com/articles/does-vitamin-b12-really-give-you-energy). They also help to keep the nervous system functioning properly and aid in cell metabolism. Without B vitamins, our bodies simply wouldn't function correctly. 

B vitamins are part of a large family referred to as the "B complex." This group contains eight different forms of vitamin B found in nature, each with its own unique set of health benefits. 

Many of the [B vitamins](https://www.ncbi.nlm.nih.gov/books/NBK114324/ "B vitamins") are necessary for supporting the nervous system. They are used to regulate the stress response and synthesize hormones necessary for increased physical activity, such as adrenaline and cortisol. 

## Difference Between Vitamin B12 and B Complex
If you are browsing the supplement section at the grocery store or online, you probably notice there are so many different B vitamin supplements available, most commonly in the form of B12 or B Complex. The main difference is that B12 is just one vitamin, while B Complex includes several. [Care/of’s B Complex](https://takecareof.com/products/b-complex_5 "Care/of’s B Complex") includes all 8 B vitamins, with choline added. 

<pull-quote>
“Vitamin B12 is essential for maintaining the proper functioning of the nervous system and red blood cells.”
</pull-quote>

### What vitamins are in a B complex?
Vitamin B Complex is a group of eight essential vitamins that all have unique benefits and roles in the body. Let’s examine each of the eight B Complex vitamins in more detail.

- [B1 (thiamine)](https://ods.od.nih.gov/factsheets/thiamin-HealthProfessional/ "B1 (thiamine)"): Thiamine acts as a coenzyme to help convert carbohydrates into energy and plays an essential role in maintaining nerve function. 
- [B2 (riboflavin)](https://ods.od.nih.gov/factsheets/Riboflavin-HealthProfessional/ "B2 (riboflavin)"): Riboflavin helps break down carbohydrates, proteins, and fats for energy production. It also [works as an antioxidant](https://pubmed.ncbi.nlm.nih.gov/24650639/ "works as an antioxidant"), helping to fight free radicals and manage oxidative stress in the body.
- [B3 (niacin)](https://ods.od.nih.gov/factsheets/Niacin-HealthProfessional/ "B3 (niacin)"): Niacin is a required component of DNA synthesis and repair. It also plays an important role in maintaining healthy skin, nerves, and digestion. 
- [B5 (pantothenic acid)](https://ods.od.nih.gov/factsheets/Pantothenicacid-HealthProfessional/ "B5 (pantothenic acid)"): Pantothenic acid is essential for energy metabolism and the synthesis of fatty acids in the body. We also need B5 to convert food into glucose, which provides energy for our cells. 
- [B6 (pyridoxine)](https://ods.od.nih.gov/factsheets/VitaminB6-HealthProfessional/ "B6 (pyridoxine)"): Pyridoxine helps produce several neurotransmitters that regulate mood and cognitive function. It also [helps the immune system](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8467949/ "helps the immune system") by helping to release cells that promote healthy immune function.
- [B7 (biotin)](https://ods.od.nih.gov/factsheets/Biotin-HealthProfessional/ "B7 (biotin)"): Biotin is important for the breakdown of nutrients for energy, but it is also promoted for supporting healthy skin, hair, and nails.
- [B9 (folate)](https://ods.od.nih.gov/factsheets/FOlate-HealthProfessional/ "B9 (folate)"): Folate is crucial for the synthesis of DNA and RNA, which are the building blocks of our genetic material. It is [essential for a healthy pregnancy](https://academic.oup.com/ajcn/article-abstract/63/4/520/4651211 "essential for a healthy pregnancy") and may reduce the chance of birth defects. This is why folate or folic acid is one of the most important components of prenatal vitamins. It also helps in the production of red blood cells. 
- [B12 (methylcobalamin)](https://ods.od.nih.gov/factsheets/VitaminB12-HealthProfessional/ "B12 (methylcobalamin)"): B12 is essential for maintaining the health of nerve cells and red blood cells. It is a key player in the function and development of brain cells.

## What is Vitamin B12?
[Vitamin B12](https://ods.od.nih.gov/factsheets/VitaminB12-Consumer/ "Vitamin B12") is essential for maintaining the proper functioning of the nervous system and red blood cells. It also plays a crucial role in DNA synthesis and cell division. Without adequate B12, we would be left feeling tired and sluggish. The vitamin is available in several forms, including cyanocobalamin, methylcobalamin, adenosylcobalamin, and hydroxocobalamin.

Cyanocobalamin is the most common form of vitamin B12 found in supplements and fortified foods. However, this form needs to be converted into active forms – methylcobalamin and adenosylcobalamin – before it can be utilized by the body. This conversion process requires adequate levels of other nutrients, such as folate.

Methylcobalamin and adenosylcobalamin are considered active forms of B12 because they do not require any further conversion to be utilized by the body. On the other hand, hydroxocobalamin is a highly bioavailable form of B12 that is an injectable form that is used therapeutically to treat those with more severe [vitamin B12 deficiency](https://takecareof.com/articles/how-long-to-recover-from-a-vitamin-b12-deficiency). 

## Symptoms of Vitamin B12 Deficiency 
[The symptoms of vitamin B12 deficiency](https://ods.od.nih.gov/factsheets/VitaminB12-HealthProfessional/#h5 "The symptoms of vitamin B12 deficiency") can vary from mild to severe depending on how long the [deficiency](https://takecareof.com/articles/b12-deficiency-dosage-and-everything-else-you-need-to-know) has been present. The earliest signs may include weakness and fatigue that gradually worsen over time if left untreated. Other common symptoms include pale skin, and numbness or tingling in the hands and feet.

### How common are vitamin B12 deficiencies? 
Some people may not get enough vitamin B12 from their diet, leading to a deficiency. The most common source of vitamin B12 is animal foods like meat, fish, and dairy products. Thus vegetarians and vegans are at a higher risk of developing vitamin B12 deficiency.

[Alcohol consumption](https://pubmed.ncbi.nlm.nih.gov/18790817/ "Alcohol consumption") is also known to rapidly deplete B vitamins. Additionally, those who regularly take certain antacid medications, [known as proton pump inhibitors](https://ods.od.nih.gov/factsheets/VitaminB12-HealthProfessional/ "known as proton pump inhibitors"), may be at higher risk for developing a vitamin B12 deficiency. This is because [the lack of or low levels of gastric acid](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6054240/#:~:text=A%20lack%20of%20gastric%20acid,is%20absorbed%20in%20the%20body. "the lack of or low levels of gastric acid") can decrease the amount of B12 that the body can release from food.

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## How to get more B Vitamins
If you are looking to increase your intake of this important nutrient, there are several things you can do. Firstly, one of the best ways to get more B vitamins is through your [diet](https://www.mdpi.com/2072-6643/6/5/1861 "diet"). [There are many foods](https://takecareof.com/articles/foods-high-in-vitamin-b) that are rich in this nutrient, including whole grains like brown rice and quinoa, leafy green vegetables (spinach and kale), nuts (almonds and peanuts), and animal products such as eggs and milk. 

If you struggle to meet your daily requirements of B vitamins through diet alone, [vitamin B supplements](https://takecareof.com/products/b-complex_5) can help greatly. There are several different types of B vitamin supplements available on the market today, each with unique benefits and dosages. It's important to consult with a healthcare professional before starting any new supplement regimen to ensure it's safe and effective for you.

## Can You Take B12 and B Complex Together? 
While it is possible to take both B12 and B complex together, it's important to make sure that you aren't accidentally taking too many of these vitamins from other supplements that you're already using. In some cases, a separate [B12 supplement](https://takecareof.com/products/vitamin-b-12) in addition to your regular B Complex is necessary when addressing a deficiency. 

## Which One is Right For you?
When it comes to B vitamins, many people wonder which one is better for them. The answer depends on your individual needs and health goals. Both B Complex and B12 options have their unique benefits and drawbacks, so it's important to understand them before making a decision.

If you're looking for a boost in energy and metabolism, vitamin B12 alone may be the right choice for you. This essential nutrient helps convert food into energy and supports healthy nerve function. However, if you're experiencing symptoms like fatigue, stress, or following a limited diet, a B complex supplement may be more appropriate. This type of supplement contains all eight B vitamins – including B12 – that work together to support overall wellness.

Most importantly, selecting the active forms of the vitamins will provide the greatest benefits. For B12, these are methylcobalamin, adenosylcobalamin, andhydroxocobalamin.

Do you need B Complex or do you need B12? Or do you need both? Read on to learn more. 

How to choose the right vitamins and supplements the simple way

B Complex vs B-12: Whats The Difference? | Care/of

Dr. Carla Montrond Correia ND, CNS

Whats the Difference Between B Complex vs B-12

Have you heard of elderberry? It has gained attention over the past few years due to its potential immune supportive properties.

While elderberry may sound like a fruit that provides wisdom and healthy aging, it must be used with caution. This is especially true for those who are pregnant. 

Read on to learn more about elderberry, find out what it does in the body, and see who should avoid it.

## What is elderberry?
Even though elderberry seemed to be an overnight sensation in the past, it actually has a long history of use. [Elderberry](https://www.sciencedirect.com/science/article/pii/S1756464614002400 "Elderberry") has deep roots (we couldn’t help ourselves!) in folk medicine, and has been used as a natural remedy for hundreds of years. The most common use for elderberry has been for [immune support](https://www.takecareof.com/articles/elderberry-benefits), and much of the recent research concerns its benefits to the immune system, as we’ll return to later on.

[Elderberry](https://www.nccih.nih.gov/health/elderberry "Elderberry") is a dark purple berry that comes from a tree called Sambucus nigra, also known ast the [black elder tree](https://www.nccih.nih.gov/health/elderberry "black elder tree"). The elderberry tree can grow up to thirty feet tall and is native to Western Asian, Northern Africa, and parts of Europe. 

The elderflower and elderberry are both used medicinally, which in large part explains their popularity. While elderberries can be harvested from wild-growing trees, commercial orchards also contribute to meeting the recent rise in demand.

While they are technically fruits, you won’t find raw elderberries in a grocery store next to the blueberries. Elderberries [have to be cooked](https://www.actahort.org/books/1061/1061_12.htm "have to be cooked") before they can be consumed. Eaten raw, they can cause nausea, vomiting, and diarrhea.

Elderberries provide a mild, earthy flavor that is not too sweet and not too tart. Sweeter fruits can help bring out the natural flavors of elderberries. They also work well with citrus and honey. An expert chef may use elderberries to make jellies or use cooked and dried elderberries in baked goods. 

Elderberries are both nutritious and delicious. [One cup of elderberries](https://fdc.nal.usda.gov/fdc-app.html#/food-details/171727/nutrients "One cup of elderberries") provides 10 grams of dietary fiber and 52 milligrams of vitamin C. That’s almost 60% of the [daily value](https://ods.od.nih.gov/factsheets/VitaminC-HealthProfessional/ "daily value") for vitamin C, a [powerful antioxidant](https://medlineplus.gov/antioxidants.html "powerful antioxidant")! Elderberries also contain folic acid and vitamin A, another important antioxidant.

Elderberries are made into teas and herbal supplements or added to lozenges. As a dietary supplement, elderberry can be found in liquid, gummy, or capsule form.

Let’s dig more into the important nutrients and compounds that elderberry supplements can provide and discuss how this may contribute to their potential health benefits.

### What does elderberry do?
Our bodies make substances called “free radicals” from everyday activities, like breathing or exercise. [Antioxidants](https://www.sciencedirect.com/science/article/pii/S1756464615000511 "Antioxidants"), on the other hand, help protect our cells from the damage that free radicals cause.

Elderberry, as mentioned, contains antioxidants such as vitamin C and vitamin A. Elderberry also contains specific types of antioxidants, such as [terpenoid compounds](https://pubmed.ncbi.nlm.nih.gov/35348337/ "terpenoid compounds") and [polyphenols](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6836214/#:~:text=Black%20elderberry%20(BE%3B%20Sambucus%20nigra,and%20folic%20acid%2C%20~2%20mg "polyphenols"). Polyphenols are often associated with resveratrol in red wine, but this class also includes flavonoids found in tea, citrus fruits, and other berries.

The antioxidant properties of [elderberry](https://takecareof.com/research/elderberry_2 "elderberry") may, therefore, help support the healthy functions of the cells in our body and provide immune system support.

<pull-quote>
“More research is needed, but studies show promise for the role of elderberry in supporting the immune system.”
</pull-quote>

### What are the health benefits of elderberry?
While it does appear that elderberry contains nutrients and compounds that could have health benefits, let’s take a look at what the research says.

[A review of the research](https://www.sciencedirect.com/science/article/pii/S1756464614002400 "A review of the research") has shown that elderberry is a source of powerful antioxidants and may help the body manage oxidative stress from free radicals. This could help support the stability of cells. Interestingly, elderberry may have [UV protection properties](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6787119/ "UV protection properties") and could be used to protect the skin from the sun when used as an ingredient in cosmetic products.

[The same review article](https://www.sciencedirect.com/science/article/pii/S1756464614002400 "The same review article") also discussed the ability of elderberry to help increase glutathione levels. [Glutathione](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4684116/#:~:text=Glutathione%20is%20involved%20in%20the,POPs%2C%20many%20oxidative%20chemicals). "Glutathione") is sometimes called the “master antioxidant,” and supports many areas of the body. Certain foods, like [almonds](https://www.mdpi.com/505816 "almonds"), and activities, like [meditation](https://www.sciencedirect.com/science/article/pii/S2666354621001757 "meditation"), have also been found to help boost glutathione levels.

We know that antioxidants may have general benefits for health, but how about the immune support that elderberry is so well known for?

Results from [studies](https://www.tandfonline.com/doi/abs/10.1080/10937404.2018.1427914?journalCode=uteb20 "studies") suggest that flying on airplanes can increase oxidative stress in the body due to development of free radicals. [One clinical trial](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4848651/ "One clinical trial") studied 312 airline passengers traveling from Australia to an overseas destination. One group was given 600 mg of elderberry in capsule form prior to the trip and then 900 mg of elderberry during and for four days after the trip. The other group was given a placebo of capsules that did not contain elderberry.The researchers found that those in the elderberry group had better immune function when compared to the placebo group. The benefits may be due to the [antioxidant content](https://pubmed.ncbi.nlm.nih.gov/30415237/ "antioxidant content") naturally found in polyphenols present in elderberry. 

[Another study](https://pubmed.ncbi.nlm.nih.gov/15080016/ "Another study") evaluated the use of oral elderberry syrup and immune function. There were two groups of participants who were given either elderberry syrup or a placebo multiple times per day for five days. They concluded that elderberry is safe and cost-effective as an immune-supporting supplement.

These two studies can help you understand how elderberry is studied. Now let’s look at a [meta-analysis of clinical trials](https://www.sciencedirect.com/science/article/abs/pii/S0965229918310240?via%3Dihub "meta-analysis of clinical trials") that was published in 2019. The findings suggest that elderberry may support respiratory health. More research is needed, but studies show promise for the role of elderberry in supporting the immune system. But are there any potential drawbacks?

## Is elderberry safe to take?
Elderberry is generally considered safe over short periods of time, as demonstrated in studies. This [study’s](https://www.mdpi.com/1422-0067/23/7/3949 "study’s") findings report that elderberry may promote immune function by supporting dendritic cells through the anthocyanins and polysaccharides. [Dendritic cells](https://pubmed.ncbi.nlm.nih.gov/24777676/ "Dendritic cells") are part of the innate immune system and they play a pivotal role in maintaining healthy immune function.  

Now that we’ve covered the concerns over elderberry and the immune system, let’s talk about a few more precautions.

As we discussed before, elderberries [must be eaten cooked](https://health.clevelandclinic.org/is-elderberry-really-an-effective-cold-and-flu-cure/ "must be eaten cooked") and ripe or they can cause digestive symptoms, like nausea and vomiting. 

Elderflowers are actually edible, but the unripe fruit of elderberry can be toxic. They contain compounds called [cyanogenic glycosides](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7961730/ "cyanogenic glycosides") (which include sambunigrin, [prunasin](https://www.sciencedirect.com/topics/biochemistry-genetics-and-molecular-biology/prunasin "prunasin"), holocain, and zierin). Cyanogenic glycosides can convert to cyanide (yikes!), which leads to those nasty digestive symptoms.

Now remember, we are talking about elderberry in the raw and unripe forms. Toxic compounds [are not found in commercial elderberry juice](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7961730/ "are not found in commercial elderberry juice"). When used as a dietary supplement, a reputable brand will take the proper measures to make sure they are providing elderberry from a safe source.

### Can you take elderberry everyday?
The research we discussed on elderberry and the immune system mostly included studies where [elderberry was taken](https://takecareof.com/articles/can-you-take-elderberry-daily) for a short period of time. That being said, it is also possible that elderberry could be useful for year-round immune support. This could include taking a lower daily dose and then increasing the dose if a “boost” is needed in preparation for travel.

However, elderberry supplements may NOT be appropriate for everyone. Be sure to talk to your doctor before starting a new supplement.

### Can you take elderberry while pregnant?
Up until now, we have focused our discussion on the benefits of elderberry in adults that are NOT pregnant.

Most research on dietary supplements does not include pregnant people. For one thing, this could influence the outcomes of the study. But more importantly, there could be an unknown risk to the pregnancy. Because of this, pregnant people are often told to avoid many dietary supplements. (With [prenatal vitamins](https://takecareof.com/products/prenatal_3 "prenatal vitamins") being one big exception.)

[A survey](https://pubmed.ncbi.nlm.nih.gov/11518905/ "A survey") found that dietary supplement use is low in pregnancy out of concern for the lack of safety information mentioned above.

When researchers [reviewed the data on taking elderberry while pregnant](https://www.frontiersin.org/articles/10.3389/fphar.2014.00031/full "reviewed the data on taking elderberry while pregnant"), they could not find enough evidence to show that it is safe. Therefore, [those who are pregnant should avoid elderberry](https://healthlibrary.brighamandwomens.org/conditions/Pregnancy/19,Elderberry#:~:text=Women%20who%20are%20pregnant%20or,medicine%20interactions%20linked%20with%20elderberry. "those who are pregnant should avoid elderberry"). This does not necessarily mean that elderberry is dangerous during pregnancy, researchers just do not have enough information to say that elderberry is safe.

### Can you take elderberry while breastfeeding? 
There is not enough evidence to determine whether or not elderberry is safe while breastfeeding. Therefore, once again, [it’s best to avoid](https://healthlibrary.brighamandwomens.org/conditions/Pregnancy/19,Elderberry#:~:text=Women%20who%20are%20pregnant%20or,medicine%20interactions%20linked%20with%20elderberry. "it’s best to avoid") it.

## Alternatives to elderberry for people who are pregnant or are breastfeeding
If you are pregnant or breastfeeding and are looking for an alternative to elderberry tea, you may consider the following:
- Raspberry leaf tea 
- Lemon balm
- Peppermint

You can also support your immune system by making sure you are meeting your nutrient needs from a balanced diet. If you want to boost your antioxidant intake, eat the colors of the rainbow and include foods like berries, grapes, onions, spinach, and salmon.

<cta>
image: https://images.ctfassets.net/t9x0u6p47op0/6IYGvfNJIpytSyHQRUr4X7/931378d7d6cb08d25f4602677bce69e1/In-line-Blog-CTA.jpg
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subtitle: Ready to start your personalized routine?
primary-cta: Take the quiz
primary-cta-url: https://takecareof.com/survey/new
secondary-cta:
secondary-cta-url:
</cta>

## Elderberry supplementation
Once you are no longer pregnant or breastfeeding, you may consider adding elderberry back into your routine.

When choosing an elderberry supplement, processing matters. Many elderberry juice powders have the antioxidants and fiber removed. But this is where many of the potential benefits may come from!

Instead, look for [elderberry juice extract or concentrate](https://takecareof.com/research/elderberry_2 "elderberry juice extract or concentrate") that keeps the polyphenols and anthocyanins through the manufacturing process.

### Recommended daily dose of elderberry 
There is no set recommended daily dose of elderberry. Much of the research we looked at used 300-900 mg per day in the short-term. In capsule form, elderberry is often found at a dose of 475-500 mg per capsule.

## Final takeaways 
Elderberry contains [antioxidants](https://takecareof.com/articles/what-are-antioxidants) such as polyphenols and other compounds that may help support healthy cells. It has also been studied for its potential role in supporting a healthy immune system.

However, there is not enough research to show that elderberry is safe to take during pregnancy or while breastfeeding.

Find out if you can take elderberry while pregnant or breastfeeding. We review the research on the safety of elderberry.

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