Pyridoxine, or vitamin B6, and cobalamin, known as vitamin B12, are essential nutrients in the human body. The University of Maryland Medical Center states that vitamin B6 helps with red blood cell production, protein metabolism and proper brain function. Vitamin B12 is necessary for proper metabolism and a healthy central nervous system. According to the Institute of Medicine, the average adult needs 1.5 mg of vitamin B6 and 2.4 micrograms of B12 per day.
Meats
The USDA Nutrient Database identifies several different types of meats containing high levels of the vitamins B6 and B12. These include both white meats, such as chicken, and red meats including pork, beef and veal. A single 3 oz. hamburger patty contains around 0.3 mg of vitamin B6 and 2.3 mcg of vitamin B12, while a single 3 oz. center-cut pork chop has approximately 0.5 mg of B6 and 0.6 mcg of B12.
Poultry Giblets
The livers, gizzards and heart, or giblets, of both chicken and turkey are particularly high in these vitamins. According to the USDA Nutrient Database, giblets provide around 0.5 mg of vitamin B6 and as much as 35 mcg of vitamin B12 in a single one-cup serving.
Fish
Many different types of fish can provide both vitamin B6 and B12 in the diet. These include flounder, haddock, sole, halibut, rockfish, salmon, swordfish, cod, trout and tuna. Rainbow trout has among the highest levels of these vitamins at 0.3 mg of vitamin B6 and 4.2 mcg of B12 for every 3 oz. serving.
Cereals
Breakfast cereals supplemented with B6 and B12 are now commonplace in grocery stores and markets. The average amount of vitamin B6 within breakfast cereals is around 0.5 mg per cup. Around 1.5 mcg of vitamin B12 is also available, on average, from fortified breakfast cereals.
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