What Are B6 & B12 Good For?
Vitamins B-6 and B-12 are both water-soluble vitamins needed to perform a wide variety of bodily functions and maintain good health. Vitamins B-6 and B-12 are found in natural foods or through vitamin supplements. Taking the recommended dietary allowance is important to avoid side effects from a deficiency or overdose.
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Function
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Vitamin B-6 is used for protein and red-blood cell metabolism. The nervous and immune systems utilize B-6 to function efficiently and convert amino acids to niacin. The body needs B-6 to make hemoglobin and increase the amount of oxygen carried by it. Vitamin B-6 helps maintain blood glucose levels within a normal range.
Vitamin B-12 is an essential vitamin that helps maintain healthy nerve cells and red blood cells and also is needed to make DNA. Vitamin B-12 binds to the protein in food, and stomach acids release B-12 from the protein into the bloodstream during digestion.
Foods with B-6 and B-12
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Vitamin B-6 is found in salmon, tuna fish, pork, chicken, legumes, bananas, beans, peanut butter, cheese, eggs, milk and vegetables such as carrots, spinach, potatoes and peas.
Vitamin B-12 is naturally found in fish, meat, poultry, eggs, milk and dairy.
These vitamins also are found in fortified breakfast cereals.
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Deficiency
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A vitamin B-6 deficiency can cause anemia, while a prolonged vitamin B-12 deficiency can cause permanent nerve damage.
Overdose
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Sustained periods of large doses of vitamin B-6 may cause irreversible nerve damage. Excess vitamin B-6 also may cause kidney stones. Too much vitamin B-12 is unlikely to cause any complications as the vitamin has a very low potential for toxicity.
Recommended Daily Allowance
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The recommended dietary allowances of vitamin B6 are 1.7 mg for adult males, 1.3 mg for females ages 19 to 50, 1.5 mg for females older than 50, 1.9 mg for pregnant women and 2 mg for lactating women.
The RDA of vitamin B-12 are 2.4 mcg for adults and adolescents 14 years and older, 2.6 mcg for pregnant women and 2.8 mcg for lactating women.
Side Effects
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Side effects related to vitamin B-6 include acne, skin reactions, allergic reactions and photosensitivity. Other side effects reported include nausea, vomiting, abdominal pain and loss of appetite.
Side effects related to vitamin B-12 include diarrhea, itching, rash, transitory exanthema and urticaria.
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