When considering supplementation for borderline B12 deficiency, choosing between a single nutrient supplement (like Thorne's B12 Methylcobalamin) and a comprehensive multivitamin can depend on several factors. Here are a few considerations based on available research:

B12 Supplementation:

1. Efficiency and Purpose: Vitamin B12 supplements, especially in the form of methylcobalamin, are directly aimed at addressing B12 deficiency. This can be beneficial if you have a specifically diagnosed deficiency¹.
2. Dosage: B12 supplements typically offer higher doses of B12, which might be beneficial for individuals with significant deficiencies or absorption issues².

Multivitamin Supplementation:

1. Overall Nutritional Support: A multivitamin can help cover various nutrient gaps in your diet beyond just B12, providing a broader range of vitamins and minerals³.
2. Convenience: Taking a multivitamin can simplify supplementation practices by combining multiple nutrients into a single dose, which might be convenient and cost-effective⁴.

Additional Factors:

1. Diet: Since your diet is quite limited in calories, a multivitamin could provide a more comprehensive approach to addressing potential deficiencies beyond just B12⁵.
2. Health Benefits: Some studies suggest that multivitamins can support overall health, potentially leading to improved metabolic and neural outcomes through a more balanced nutrient profile⁶.

Conclusion:

If your primary concern is strictly the B12 deficiency, a dedicated B12 supplement might provide a more targeted approach. However, given your admission of a generally poor diet, a multivitamin could offer broader nutritional support, ensuring you get all essential vitamins and minerals.

If you would like to check some product options for B12 supplements or multivitamins, let me know, and I can search for the top-rated products on Pillser.

Footnotes

1. Mayo Clinic, Vitamin B12 ↩

2. Office of Dietary Supplements - Vitamin B12 ↩

3. Office of Dietary Supplements - Multivitamin/mineral Supplements ↩

4. Effects of Vitamin B12 Supplementation on Cognitive Function ↩

5. Vitamin B12 Supplementation: Preventing Onset and Improving Prognosis of Depression ↩

6. The Effect of a High-Dose Vitamin B Multivitamin Supplement on Blood Biomarkers ↩

Vitamin B6 toxicity is indeed a valid concern. Excessive intake of vitamin B6 from supplements can lead to sensory neuropathy and other neurological issues¹. Here are a few points to consider when evaluating your options:

B6 Toxicity

1. Recommended Limits: The upper limit for vitamin B6 intake is 100 mg per day for adults². Toxicity often occurs at doses much higher than the recommended daily allowance (RDA), which is 1.3-2 mg per day for adults².
2. Symptoms: Symptoms of B6 toxicity include numbness, pain, and neurological issues¹.

Options for Avoiding B6 in Multivitamins

1. Low-B6 Multivitamins: Look for multivitamins that contain minimal or no added B6. While uncommon, some formulations are designed to be low in certain vitamins.
2. Custom Multivitamin Services: There are companies that offer personalized multivitamin services where you can customize the nutrient profile to exclude B6 or any other nutrients you don't want. This can be an excellent option for those with specific dietary needs and concerns.

Resource Recommendations

1. Checking Labels: Always check the label of a multivitamin to ensure it meets your requirements. Look for products with B6 content well within safe limits.
2. Consulting Professionals: Consult with a healthcare professional or a nutritionist to tailor your supplementation. They might recommend specific products based on your health status.

If you are interested in checking some multivitamin products that are low in B6 or if you want to explore options for B12 supplements specifically, I can perform a search on Pillser for you. Let me know which option you'd like to pursue!

Footnotes

1. Mayo Clinic - Vitamin B6 ↩ ↩²

2. National Institutes of Health - Vitamin B6 ↩ ↩²