Essential Vitamins – B6 and B12

January 21, 2024  Jane Jackson, RN, CRC  Nutra-News

Vitamin B6 and B12 are essential in forming red blood cells and fortifying the immune system. There are differences between the two in other functions they perform. Vitamin B6 helps regulate hormones. Vitamin B12 aids in synthesizing and supporting nerve cells and fibers, as well as RNA and DNA formation.

Vitamin B6 – known as Pyridoxine, is involved in over 100 essential bodily functions – both physical and mental. Some of these functions include

• Reducing water retention due to premenstrual syndrome
• Facilitating the production of hydrochloric acid necessary for the absorption of fats and proteins
• Essential in maintaining sodium/potassium balance
• Promotes red and white blood cell formation
• Improves brain function
• Integral in the synthesis of RNA and DNA (the genetic blueprint for the reproduction of all cells)
• Activates specific enzymes necessary for the absorption of Vitamin B12
• Fortifies the immune system
• Necessary in the production of dopamine and serotonin

Vitamin B6 also plays a role in preventing arteriosclerosis by inhibiting the formation of homocysteine – a toxic substance that damages the heart muscle. Other studies have indicated B6 may be beneficial in preventing specific kidney stones, reducing allergies, and improving symptoms related to arthritis and asthma.

The human body cannot synthesize B6 – it must be consumed. All foods contain Vitamin B6. Foods with the highest amounts are brewer’s yeast, carrots, chicken, eggs, fish, meat, peas, alfalfa, spinach, sunflower seeds, walnuts, wheat germ, avocados, bananas, beans, molasses, broccoli, brown rice, cabbage, cantaloupe, corn, plantains, potatoes, rice bran, and soybeans.

Vitamin B6 deficiency can result in complications such as anemia, convulsions, headaches, nausea, flaky skin, sore tongue, acne, anorexia, arthritis, conjunctivitis, cracks or sores around the mouth, depression, dizziness, fatigue, irritability, impaired wound healing, learning disabilities, impaired memory or memory loss, hair loss, hearing problems, generalized numbness, stunted growth, and even carpal tunnel syndrome.

Antidepressants, estrogen replacement therapy, and oral contraceptives may increase the need for Vitamin B6. Diuretics and cortisone-based drugs will interfere with the absorption of Vitamin B6. Prolonged intake of high doses of vitamin B6 – over 1000 milligrams per day – can be toxic and result in nerve damage and/or loss of coordination.

Vitamin B12 is a chemically complex essential vitamin performing many fuctions in the body. Some important functions of this crucial vitamin are

• Protection of the nervous system, especially against deterioration due to aging.
• Mitigating symptoms of neurological diseases.
• Enhance cardiovascular function.
• Preservation of healthy eyesight
• Prevention of iron deficiency anemias.
• Aids in the proper metabolism of carbohydrates and fats.
• Maintains cognitive function including learning and memory.
• Can help treat some forms of insomnia.

The most significant amounts of Vitamin B12 are in meats, brewer’s yeast, clams, eggs, herring, kidneys, liver, mackerel, dairy products, poultry, and various seafoods. Since most vegetables do not contain Vitamin B12, strict vegetarians should take Vitamin B12 supplements.

Malabsorption of Vitamin B12 is common in older adults and people with digestive disorders. Symptoms of a Vitamin B12 deficiency include abnormal gait, bone demineralization, fatigue, depression, digestive disorders, dizziness, enlarged liver, vision impairments, headaches, memory loss, moodiness, nervousness, palpitations, pernicious anemia, tinnitus, and spinal cord deterioration.

Anti-gout medications, anticoagulant drugs, and potassium supplements may block the absorption of B12. Alternated routes of administration – sublingual tablets, injections (only available by prescription), sprays – can be a good option for people with malabsorption issues. The Shilling Test can determine the body’s ability to absorb vitamin B12.

Note:  Articles on Nutra-Files are to inform about non-prescription nutraceuticals and herbaceuticals.  There is no guarantee of positive outcomes.  Always consult your healthcare provider and adhere to the directions provided by your choice of dietary supplements.