Nutrients are essential for physical growth and numerous functions in the body. They are of two kinds: macro- and micro-nutrients. When macro-nutrients give shape and strength to your body, micro-nutrients are vitamins and minerals that the body needs to function properly. Every vitamin and mineral has a specific, important function to perform. The body does not synthesize vitamins and minerals, but we get them from our food.
B vitamins are famous for their major roles in the body. There are a total eight B vitamins in the group. Among these, Vitamin B6 and Vitamin B12 are in focus because of two main reasons: most people are found deficient in these vitamins, and the sources of these vitamins are limited. Vegans and vegetarians are mostly seen with the deficiency of vitamins B6 and B12. Both vitamins play crucial roles in various bodily functions, including metabolism, brain health, kidney health, nerve function, and the production of red blood cells. In this article, we have discussed what Vitamin B6 and B12 are, why they are important, and how to get enough of them in our diets.
What are Vitamin B6 and B12?
Vitamin B6, also known as pyridoxine, is a water-soluble vitamin that helps the body process proteins, fats, and carbohydrates. It is also important for making neurotransmitters, which are chemicals that send signals in the brain.
Vitamin B12, or cobalamin, is also a water-soluble vitamin. It is crucial for the production of red blood cells, DNA synthesis, and maintaining the health of nerve cells. Unlike Vitamin B6, Vitamin B12 is primarily found in animal products, making it especially important for people who follow vegetarian or vegan diets.
Why is Vitamin B6 Important?
1. Supports Metabolism
Vitamin B6 is vital for metabolism, the process by which our bodies convert food into energy. It helps enzymes break down proteins, fats, and carbohydrates, ensuring that our bodies can use the nutrients we consume efficiently.
2. Aids in Brain Function
Vitamin B6 plays a key role in producing neurotransmitters, such as serotonin and dopamine, often called happy hormones. These chemicals help regulate mood, sleep, and appetite. A deficiency in Vitamin B6 can lead to mood disorders, irritability, and difficulties with memory.
3. Helps with Immune Function
Vitamin B6 supports the immune system as it produces antibodies. Antibodies are proteins that help the body fight off infections and diseases. A strong immune system is important for one’s overall well-being.
4. Reduces Symptoms of PMS
Some studies suggest that Vitamin B6 may help reduce symptoms of premenstrual syndrome (PMS), such as mood swings, irritability, and bloating. Taking Vitamin B6 supplements may help alleviate these symptoms for some women.
Why is Vitamin B12 Important?
Supports Red Blood Cell Production
To make red blood cells in the body, vitamin B12 is essential. Red blood cells carry oxygen from the lungs to the other parts of the body. A lack of Vitamin B12 can lead to anemia, a condition where the body does not have enough healthy red blood cells. Symptoms like fatigue, weakness, and pale skin are sign of anemia
Maintains Nerve Health
In maintaining healthy nerve cells vitamin B12 plays a vital role. It helps produce the protective covering around nerves, called myelin. Without enough B12, the myelin sheath can become damaged, leading to neurological issues, including numbness, tingling, and difficulty walking.
Supports DNA Synthesis
Vitamin B12 plays a significant role in the synthesis of DNA, the genetic material in all cells. Proper DNA production is vital for cell division and overall growth and development.
May Improve Mood and Memory
Some researchers suggest that Vitamin B12 can have an effective yet positive impact on moods and cognitive function. It may help reduce the risk of depression and improve memory, especially in older adults.
Sources of Vitamin B6 and B12
Sources of Vitamin B6
The variety of foods that can give you vitamin B6 include:
Poultry. Chicken and turkey are excellent sources.
Fish. Salmon and tuna are rich in Vitamin B6.
Soy products. Soya chunks, tofu can be a good option
Potatoes. Both white and sweet potatoes are good sources of Vitamin B6.
Bananas. This popular fruit is a good source too.
Nuts and seeds. Especially pistachios and sunflower seeds.
Whole grains. Brown rice and oats are beneficial.
Sources of Vitamin B12
Vitamin B12 is primarily found in animal products. Good sources include:
Meat. different animal meat are rich in Vitamin B12.
Fish. Fish like salmon, tuna, and trout are great options.
Dairy products. Milk, yogurt, and cheese contain B12.
Eggs. Eggs are another good source of this vitamin.
Fortified foods. Some plant-based milks, breakfast cereals, and supplements like Tuskca Apple Cider Vinegar are fortified with Vitamin B12, making them suitable for vegans and vegetarians.
Who is at Risk of Deficiency?
While Vitamin B6 and B12 are important for everyone, some people may be at a higher risk of deficiency:
Older Adults
As people age, their ability to absorb Vitamin B12 from food decreases. This can lead to deficiencies, which is why older adults should pay special attention to their B12 intake.
Vegetarians and Vegans
Since Vitamin B12 is mainly found in animal products, those who follow a vegetarian or vegan diet may not get enough of it (vegetarian sources of vitamin B12). It is essential for these individuals to consume fortified foods or take supplements.
Pregnant and Nursing Women
Pregnant and nursing women have higher nutritional needs. They should ensure they get enough Vitamin B6 and B12 for their health and the health of their babies.
People with Certain Medical Conditions
Certain medical conditions, such as gastrointestinal disorders, can affect nutrient absorption. People with these conditions may need to monitor their Vitamin B6 and B12 levels closely.
Vitamins B6 and B12 are essential nutrients that play crucial roles in our health. Awareness, food, and supplements can fulfill the nutritional requirements. Today’s food style and kind are not properly nutritional. Therefore, multivitamin supplements come to the rescue. These essential nutrients support metabolism, brain function, red blood cell production, and nerve health. If you are concerned about your vitamin B6 or B12 levels, get a blood and urine test done and take steps accordingly. Taking care of our vitamin intake is a key step in maintaining our overall health and well-being.