Vitamin B6, also known as pyridoxine, is important in the breakdown of fats, carbohydrates and proteins. Its functions also include production of red blood cells, maintenance of skin and nerves, and hormone production. Vitamin B12, also called cobalamine, aids in the formation of blood and also helps maintain a healthy nervous system. This vitamin is also essential in preventing or managing some types of anemia.
Deficiency
A vitamin B6 deficiency can lead to skin disorders, confusion, insomnia and disturbance of the nervous system. Deficiency of vitamin B6 is common in alcoholics but otherwise rare.
According to the World's Healthiest Foods website, a deficiency of vitamin B12 can lead to mouth irritation, pernicious anemia and brain damage. But deficiency is rare, since the body can store several years' worth of vitamin B12. If the body is unable to absorb vitamin B12 from the intestinal tract, however, pernicious anemia can result. Vegans who are not taking in proper amounts through food or supplements may also experience B12 deficiency.
Vitamin B12
Vitamin B12 cannot be made by animals or plants, so the B12 content of animals and plants is dependent upon their ability to store this vitamin. Animals have a greater capacity to store vitamin B12; therefore, animals contain more B12 than plants. Calf's liver and snapper are especially high in B12. Other good sources include beef, venison, shrimp and salmon.
Plants also offer B12, but in smaller amounts. These include kelp, brewer's yeast and fermented foods such as tempeh, miso and tofu. Because plants are low in vitamin B12, vegetarians and vegans are often advised to take B12 supplements.
Vitamin B6
Vitamin B6 is abundant in the typical diet. Most foods have at least a small amount of it, so B6 deficiency is less likely than B12 deficiency. Foods with high B6 content include whole grains, whole-grain cereals, liver, bananas, green beans, carrots, chicken, eggs, meat, fish, spinach, walnuts and sunflower seeds. The need for vitamin B6 increases in proportion to the amount of protein consumed.
Considerations
The content of vitamin B6 is significantly reduced when fruits are canned or frozen, when grains are processed and when fresh meat is converted to meat byproducts. For this reason, it's important to choose whole foods over processed foods and to avoid overcooking. But since most foods high in B6 are not typically eaten in their raw state, one solution is to consume a variety of foods high in this vitamin to ensure adequate intake.
Vitamin B12 can preserve well under most cooking conditions when it is from animal sources. The retention of vitamin B12 in cooked plant-based foods has not been thoroughly researched.
Recommendations
People with certain conditions may especially benefit from plentiful vitamin B12 intake. These conditions include alcoholism, arthritis, asthma, cancer, celiac disease, Crohn's disease and lupus. Vitamin B6 may also have increased importance in the prevention and management of cardiovascular conditions, nervous system conditions, skin conditions, kidney stones and adrenal function.
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