Vitamin B6 and B12 are among the group of vitamins that are soluble in water. The body is unable to store these vitamins. The leftover vitamins B6 and B12 are washed out through the urine. Thus, in order to have sufficient amounts of these vitamins in the body, regular intake of foods or supplements rich in vitamins B6 and B12 are recommended.
People who are 19-years old to 50-years old are recommended to take 1.3 mg of vitamin B6 every day. For people who 51-years and older, the recommended vitamin B6 intake is 1.5 mg everyday. For people 19-years and older, the recommended vitamin B12 intake is 2.4 μg everyday.
What Vitamin B6 Does for the Body
Vitamin B6 is also known as pyridoxine, pyridoxamine and pyridoxal. Vitamin B6 is part of protein and carbohydrate metabolism. This vitamin helps in the formation of niacin (another vitamin) from tryptophan. It is also involved in the proper function of both the nervous and immune systems. Vitamin B6 prevents the medical condition anemia by playing a role in metabolism and iron transport. This vitamin helps maintain normal levels of blood sugar, as well as maintains normal levels of homocysteine. Maintaining blood sugar and homocysteine helps reduce the possibility of heart diseases.
It is important to note that too much vitamin B6 in the body is not good, as it can lead to numbness and a difficulty in movement coordination.
What Vitamin B12 Does for the Body
Vitamin B12 is also known as Cyanocobalamin or Cobalamin. It is important to note that 10 to 30 percent of older men and women have a tendency to malabsorb vitamin B12 that is taken in from food sources. Thus, it is advisable for older people to consume foods that have been fortified with vitamin B12 or supplements that have vitamin B12.
Vitamin B12 helps in releasing energy from fat, carbohydrates and protein. It helps to activate folate’s active form. Vitamin B12 also prevents anemia, as well as help maintain healthy bone metabolism. The healthy formation of blood cells as well as the maintenance of the nervous system can partly be attributed to vitamin B12.
Food Sources of Vitamins B6 and B12
Vitamin B6 can be found in meats, poultry, eggs, some fruits like bananas and watermelon, fish, beans and some vegetables. Whole grains are also a good source of vitamin B6.
Vitamin B12 can also be found in meat, fish, milk, poultry, eggs and dairy products. It is also found in foods that have been fortified with vitamin B12, like breakfast cereals.