Benefits of Vitamin B6 and Vitamin B12: These powerhouse nutrients help your cells work at their highest potential, protect your brain and heart, strengthen your immune system, and may even enhance your mood and increase your energy levels.
Benefits of Vitamin B6 and Vitamin B12
This essential group of vitamins must be included in a diet to maintain good health. According to Harvard Health, B vitamins provide enzymes with the assistance they need to perform their functions, which range from the release of energy from carbs and fat to the breakdown of amino acids and the transportation of oxygen and nutrients throughout the body.
The vitamins B6 and B12 are two of the most important ones. There are a lot of foods that naturally contain vitamin B6 (pyridoxine), but it’s also added to other foods and supplements. According to Harvard Health, B6 is a type of coenzyme that assists more than 100 different enzymes in carrying out their respective duties. These functions include the breakdown of proteins, carbs, and lipids.
Meanwhile, meats and fish are good sources of vitamin B12, often known as cobalamin. It is also possible to incorporate it into foods or dietary supplements. It is essential for the production of red blood cells and DNA, and it also plays a part in the functioning and development of the cells that make up the brain and the nervous system.
Below we mentioned complete benefits of Vitamin B6 and Vitamin B12.
What are the benefits of Vitamin B6?
B6 contributes to the maintenance of normal levels of the amino acid homocysteine, which is important because elevated levels of this substance have been linked to cardiac issues. Additionally, B6 promotes healthy brain function and is beneficial to the immune system. A study that was conducted not too long ago and published in the peer-reviewed journal Human Psychopharmacology: Clinical and Experimental discovered that taking vitamin B6 supplements may even help ease symptoms of anxiety and depression.
The author of the study, David Field, who is an associate professor at the University of Reading’s School of Psychology and Clinical Sciences in the United Kingdom, stated when the research was published that “the performance of the brain relies on a fine balance between the excitatory neurons that carry information around and the inhibitory ones, which prevent runaway activity.” The body can create a certain chemical messenger that suppresses impulses in the brain thanks to the assistance of vitamin B6, and our study ties this calming impact with reduced anxiety levels among the subjects.
The amount of vitamin B6 that is considered to be within the Recommended Dietary Allowance for men ages 14 to 50 is 1.3 milligrams (mg). Those who are 51 years old and older pay 1.7 mg. It is 1.2 mg for females ages 14 to 18 years old. The recommended dosage for women ages 19 to 50 is 1.3 mg, whereas the dosage for women ages 51 and older is 1.5 mg. According to Harvard Health, the dose should increase to 2 mg while a woman is pregnant and while she is nursing.
There are situations when doctors would recommend significantly higher doses of B6, even up to 100 mg. Because excessive amounts of B6 can be harmful, taking large doses of the vitamin should only be done so under the guidance of a medical professional. According to Harvard Health, ingesting an excessive amount of B6 can result in tingling or numbness in the feet and hands, as well as a loss of control over one’s body motions and nausea.
Read Also: 6 Amazing Anti-Inflammatory Foods
What are the benefits of Vitamin B12?
A protein known as homocysteine can be degraded with the assistance of vitamin B12. Because it can contribute to the creation of blood clots and free radical cells, as well as alter the normal function of blood vessels, high levels of homocysteine are with an elevated danger of developing heart disease or having a stroke. This is because it disrupts regular blood vessel function. Homocysteine levels might become elevated when there is a deficiency in vitamin B12.
A daily intake of 2.4 micrograms (mcg) is the amount recommended by the Dietary Guidelines for Americans for anyone aged 14 and older. According to Harvard Health, the recommended amount rises to 2.8 mcg daily for women who are pregnant or nursing. Because there is no threshold at which vitamin B12 becomes harmful to the body, there is no upper limit for the vitamin. On the other hand, a study that was published not too long ago in the JAMA Network Open journal reveals that taking supplements at a dosage of 25 mcg per day or above may increase the risk of bone fractures.
On the other hand, vegetarian diets that do not include meat can lead to a lack of vitamin B12, which can result in several potentially serious health issues. In a study that was published not too long ago in the journal BMJ, researchers found that following a vegetarian diet, while it lowered the risk of developing heart disease, actually raised the risk of developing stroke.
Nutritionist Samantha Heller from New York University Langone Medical Center added her thoughts to the study: “Vegans and strict vegetarians must be mindful of acquiring specific nutrients through their diet and supplements, including vitamin B12, omega-3 fatty acids, and vitamin D.”
According to Heller’s advice, “You can’t go wrong” by reducing your intake of red and processed meats like beef, hog, and ham and increasing the number of lentils, chickpeas, tofu, broccoli, spinach, or cauliflower in your diet. With this, the article on the Benefits of Vitamin B6 and Vitamin B12 ends.
Hope you like our Article on Benefits of Vitamin B6 and Vitamin B12
Benefits of Vitamin B6 and Vitamin B12 (Video) Watch Now
Can a lack of B12 be bad?
If you don’t get enough vitamin B12, you could have problems with your nervous system, like vision problems. Lost memory. needles and pins (paresthesia).