Vitamin B6 and B12 Aids Metabolism and Nervous System

Vitamin B6 and B12 are often overshadowed by Vitamins A, C and E but are just as important to your health. These vitamins can help treat depression, anemia, kidney stones and heart disease and are important in metabolism and other processes in the body. Although most get adequate amounts in their diet, certain lifestyles can hinder absorption of these vitamins and supplements can help you get adequate amounts.

Benefits of Vitamin B6 and B12

Both Vitamin B6 and B12 are involved in fat, protein and carbohydrate metabolism and therefore important in providing our body energy. Vitamin B6 also helps to support your immune system and can contribute to your mood and alertness. Vitamin B12 aids in red blood cell production and maintaining healthy nerve tissue.

Foods With Vitamin B6 and B12

While Vitamin B12 is found mostly in meats, B6 can be found in a host of other foods as well. Good sources of B12 include meat, poultry, fish and dairy products. Fruits and vegetables do not have any B12 but some do contain B6. Good sources for Vitamin B6 include bananas, corn, avocados, sunflower seeds, wheat bran, liver, nuts, poultry, fish, soybeans and whole grains.

How Much Do You Need?

The USRDA for Vitamin B6 is 25 mg a day for adults, for B12 it is 2 ug per day for adults. If you eat a nutritionally balanced diet, you probably get enough in your foods, but be aware that certain things can deplete the amount of vitamins in food. Overcooked food can deplete almost half the vitamins in some foods. Fruits and vegetables stored at room temperature will lose their vitamin content much faster than those stored in the refridgerator.

Deficiencies

Deficiencies of vitamin B6 and B12 are rare but can be heightened by lifestyle choices that hinder absorbtion of the vitamins. Smoking, illness, excessive consumption of alcohol, stress and certain medications like birth control pills can cause our bodies to not absorb enough of these vitamins and a supplement may be in order. There are no adverse side effects from B Vitamins as any extra is excreted in the urine. Symptoms of a deficiency can include weight loss, depression, moodiness and scaly skin. If you are feeling a bit moody or down in the dumps you might want to try a B complex for a month or so and see if that picks you up.

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