An optimal intake of vitamins B6 and B12 is essential for energy metabolism, proper nervous system function, manufacturing chemical messengers, or neurotransmitters, in the nervous system, forming red blood cells, and other important functions. Vitamin B6 is used for breaking down stored glucose -- in the form of glycogen in the liver and muscles -- into usable energy. While vitamin B6 is found in both animal and plant foods, it is best absorbed from animal foods. Vitamin B12 is derived mainly from animal and fortified foods.
Red Meat
Red meat, such as beef and venison, a lean game meat, are rich in both B vitamins. According to the World's Healthiest Foods, a modest 4-oz. portion of lean beef tenderloin, broiled or baked, provides 0.49 mg of vitamin B6, or 24.5 percent of the recommended daily value or DV; and 2.92 mcg of vitamin B12, or 48.7 percent of the DV. Venison, a very lean type of game meat, is also high in both B vitamins. A 4-oz. portion of cooked venison steak provides 0.43 mg of vitamin B6, or roughly 21.5 percent of the DV; and 3.60 mcg of vitamin B12, or 60 percent of the DV.
However, calf's liver is one of the best food sources of vitamin B12. A 4-oz. portion of braised calf's liver provides 0.56 mg of vitamin B6, or 28 of the DV; and a whopping 41 mcg of vitamin B12, or almost 40,000 percent of the DV.
Fish
Many varieties of fish and some types of crustaceans are rich in vitamin B6 and B12. All types of fresh tuna, including skipjack, yellowfin and bluefin, are rich in B vitamins. A 4-oz. serving of yellowfin tuna, cooked, provides 0.68 mg of vitamin B6, or 11.3 percent of the DV; and 1.18 mg of vitamin B12, or 59 percent of the DV. A 4-oz. serving of cooked Atlantic salmon provides 0.52 mg of vitamin B6 and 3.25 mcg of vitamin B12, or 26 and 54 percent of the DV for each nutrient, respectively. A 4-oz. portion of baked or broiled cod provides 0.52 mg, or 26 percent of the DV for vitamin B6 and 1.18 mcg, or nearly 20 percent of the DV for B12. One Alaskan red king crab leg, about 134 g, provides 0.24mg of vitamin B6, or 12 percent of the DV and 15.4mcg of vitamin B12, or 256 percent of the DV.
Fortified Cereals
While certain plant foods, such as bananas, avocados and some leafy greens, are rich in vitamin B6, they do not contain appreciable amounts of vitamin B12. On the other hand, foods like fortified soy milk are rich in vitamin B12 but offer little vitamin B6. According to the Vegetarian Society, vitamin B12 is easily destroyed. Unfortunately the fermentation process for making yogurt destroys most of the vitamin B12 present. This makes fortified foods, such as breakfast cereals, an important and reliable source of both nutrients, particularly for those who do not consume animal foods.
The amount of B vitamins in fortified breakfast cereals usually varies. According to the National Institutes of Health Office of Dietary Supplements, fortified cereals typically provide 0.5 to 2 mg of vitamin B6, or 25 to 100 percent of the DV and 2 to 6 mcg per 3/4-cup serving; meeting 25 to 100 percent of the DV for B12.
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