Vitamins B-6 and B-12 are water-soluble vitamins that must be replenished each day through food sources or supplements. These two B vitamins help with metabolism, the formation of red blood cells, the maintenance of the central nervous system, the breakdown of proteins and other vital functions. Recommended daily requirements are based on age.
About B6
Many of the body's systems need Vitamin B-6 to work efficiently. This powerhouse vitamin aids more than 100 enzymes in breaking down proteins in food. B-6 also helps the body make hemoglobin in your red blood cells, which ferries oxygen throughout the body. Food sources of B-6 include fortified cereals, with up to 2 milligrams; baked potato, 0.7 milligram; bananas, 0.68 milligram; and chicken breast, 1.04 milligrams.
Recommended Daily Allowance of B-6
The Food and Nutrition Board of the Institute of Medicine last revised the recommended daily allowances of B-6, as well as B-12, in 1998. Infants up to 6 months need 0.1 milligram of B-6 per day, while babies from 6 to 12 months should get 0.3 milligram per day. Boys and girls from 1 to 3 need .05 milligram, those 4 to 8 should get .6 milligrams, and those 9 to 13 need 1.0 milligram per day. Boys 14 to 18 need 1.3 milligrams, while girls need 1.2 milligrams. Adult males and females from 19 to 50 need 1.3 milligrams per day. Older adults have a harder time absorbing this vitamin, so men over 50 should consume 1.7 milligrams, while women need 1.5 milligrams. Pregnant women need 1.9 milligrams per day, while those who are breastfeeding should get 2 milligrams.
About B-12
Vitamin B-12 is vital for red blood cell formation, the synthesis of DNA and the formation of nerve cells. Good sources of B-12 include beef liver, with 48 micrograms in one slice; cooked clams, with 34 micrograms in 3 ounces; sockeye salmon, with 4.8 micrograms in 3 ounces; milk, with 0.9 micrograms in 1 cup; and fortified cereals, with up to 1.5 micrograms. Meat and fish provide the highest amounts of B-12, so vegetarians may need to supplement this vitamin.
Recommended Daily Allowance of B-12
Babies up to 6 months should get 0.4 microgram per day, and those from 6 to 12 months need 0.5 microgram. Children ages 1 to 3 should consume 0.9 microgram, while those 4 to 8 should get 1.2 micrograms. Kids 9 to 13 need 1.8 micrograms. Teens and adults need 2.4 micrograms per day, although pregnant women need to consume 2.6 micrograms of B-12 each day, and breastfeeding mothers need the most B-12, 2.6 micrograms. The Linus Pauling Institute notes that adults 51 and older should take B-12 supplements because, as they age, they are less able to absorb the vitamin from food.
References
- Office of Dietary Supplements: Vitamin B-6
- Linus Pauling Institute, Oregon State University; Vitamin B-6; Jane Higdon, Ph.D.; February 2002
- Office of Dietary Supplements: Vitamin B-12
- MayoClinic.com: Vitamin B-12
- Linus Pauling Institute, Oregon State University; Vitamin B-12; Jane Higdon, Ph.D.; March 2003
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