Vitamin B complex is a group of eight different B vitamins, including B-6 and B-12, which can be taken together in a single vitamin supplement. B-6 and B-12 are both present in food sources such as meat, milk and cheese. All the B vitamins are water-soluble, meaning that your body will excrete excess amounts in your urine. The American Cancer Society states that supplements containing B vitamins are generally considered safe as long as you don't take them in extremely large dosages. Each B vitamin helps to convert food into energy, in addition to having its own unique functions in the human body.
Vitamin B-6
Vitamin B-6 is also known as pyridoxine, and it comes in three forms, pyridoxal, pyridoxine and pyridoxamine. Pyridoxal is the most active in human metabolism, where it helps 100 different enzymes in the human body to function properly. Enzymes enabled by B-6 help in the formation of neurotransmitters that conduct messages between nerves and synthesize the iron-containing component of your red blood cells. B-6 helps to regulate the function of steroid hormones in your body and helps to synthesize nucleic acids that contribute to your genetic code.
Vitamin B-12
Vitamin B-12 is vital to the creation of healthy red blood cells. It also helps prevent damage to nerve cells, an effect believed to be related to B-12's protective influence on the myelin sheath that insulates nerves. B-12 is also involved in the synthesis your genetic code. It helps create DNA, the genetic material that is found in each and every cell in your body.
Deficiency Effects
When you are low in B-12 you may experience megaloblastic anemia and neurological disorders. These can manifest in symptoms such as fatigue, weakness, dizziness, disorientation, tingling in the hands and feet, and dementia. B-6 deficiency can result in seizures in infants, and has been associated with neurological symptoms such as irritability, depression and confusion. Inflammation of the tongue, oral ulcers, and ulcers at the corners of the mouth can be associated with B-6 deficiency.
Dosages
Consult your doctor if you believe you have a vitamin deficiency. According to the Linus Pauling Institute at Oregon State University, the recommended dietary allowance for vitamin B-6 is 1.3 mg per day for individuals between the age of 19 and 50. After age 50 the recommended dosage is 1.7 mg for men and 1.5 mg for women. Pregnant women are advised to take 1.9 mg of B-6 daily, and lactating women should take 2.0 mg. A recommended dietary allowance of 2.4 mcg of B-12 is recommended for those age 14 and over. Pregnant women are advised to take 2.6 mcg of B-12 daily, and lactating women should take 2.8 mcg per day.
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