Vitamin B6 Vs B12: What Is the Difference?

Our body needs vitamins (especially B6 and B12) daily to function properly. However many get confused between these two because they don't know how these vitamins work. Even though both vitamin B6 and B12 are from the same group they work in different ways and support separate body functions.

This article explains the unique benefits of vitamin B12 vs vitamin B6, their functions in our body and their daily recommended dose. 

Difference between Vitamin B6 and B12

Vitamins B6 and B12 are from the same vitamin B-complex group. Though they share a few things in common, these nutrients share some similarities but they have distinct roles and functions.  

Key Functions

Vitamin B6 is commonly known as pyridoxine and it is a part of many body functions:

• Metabolism: It turns food into energy. This is done by breaking down proteins, carbohydrates, and fats.
• Neurotransmitter Production: Many important neurotransmitters like serotonin, dopamine and GABA are made by vitamin B6. These regulate mood and improve brain function.
• Haemoglobin Production: Vitamin B6 is involved in haemoglobin production. It is the protein present in red blood cells that carries oxygen.
• Other Benefits: Vitamin B6 regulates hormones. It supports the immune system, reduces inflammation, & maintains healthy skin.

Vitamin B12, or cobalamin, has a unique set of functions:

• DNA Synthesis: It plays a key role in DNA synthesis. This DNA is needed for cell division and growth.
• Nerve Health: B12 is required to maintain the protective myelin sheath around nerve fibres to support overall nervous system health.
• Red Blood Cells Production: Vitamin B12 is needed for red blood cells (RBCs) formation that transport oxygen to the whole body.
• Other Benefits: Vitamin B12 supports nerve function. It also maintains healthy skin and hair and supports bone health.

Sources

Vitamin B6 and B12 are found in different foods. Vitamin B6 is common in plants. On the other hand, Vitamin B12 is mainly found in animal products, due to which vegans and vegetarians find it hard to get enough of this vitamin. 

Our body needs both these vitamins and there are many foods that have both B6 and B12. 

Foods containing both vitamin B6 and B12 are:

• Meat
• Fish
• Eggs
• Dairy products
• Fortified cereals

But the amount of these vitamins needed for healthy body function may differ. Hence it is important to eat a balanced diet to get enough of both these nutrients. 

Vitamin B6 vs. B12: What They Do

Vitamins B6 and B12 are necessary to maintain overall health. Even though they come from the same B-complex family, they have different functions in our body.  

• Vitamin B6 or pyridoxine is involved in many body functions. It is required to support brain function and make neurotransmitters like serotonin & dopamine. These neurotransmitters maintain mood and cognitive function. This vitamin is very important for the immune system to function properly by producing antibodies to fight infections and diseases.
• Vitamin B6 is involved in metabolism which is one of its main functions in our body. It takes part in breaking down foods like carbohydrates, proteins & fats and then converting them into energy. If you eat more protein, then you will need more vitamin B6 to break down that protein into energy. Vitamin B6 also takes part in maintaining normal blood sugar levels and supports haemoglobin formation.
• On the other hand, vitamin B12, or cobalamin, has its own set of unique benefits. It is crucial for the formation of RBCs and plays a big role in DNA synthesis (essential for cell division and growth). Vitamin B12 also supports nerve function by helping to maintain the protective myelin sheath around nerve fibres.

Both these vitamins are water-soluble so your body can't store them. When you take too many of these vitamins, your body gets rid of the extra through your urine. This is the reason why a person should consistently consume these vitamins through diet or supplements to maintain good health.

Daily Recommended Dosage of Vitamin B6 and B12

How much of these vitamins should a person take every day? This is based on many factors like age, gender, and life stage of a person. Taking the required dose of these vitamins based on these factors may help maintain good health and prevent deficiencies. 

Vitamin B6 Recommended Daily Allowance (RDA)

Here is the list of recommended daily doses of vitamin B6 based on age

• For people aged 19 to 50: 
  • 1.3 mg for both men and women
• For people over 51, the RDA is slightly more: 
  • 1.7 mg for men
  • 1.5 mg for women
• Pregnant and breastfeeding women need higher doses:
  • 1.9 mg during pregnancy
  • 2.0 mg while breastfeeding

Eating a balanced diet can help the body meet the required vitamin B6 levels. Fish, meat, poultry, eggs, and non-citrus fruits are among the best sources of this vitamin. 

Vitamin B12 Recommendations

The RDA for vitamin B12 for individuals over 14 years is 2.4 micrograms (mcg) daily. However, some groups may show different requirements:

• Pregnant women: 2.6 mcg
• Breastfeeding women: 2.8 mcg

Special Considerations

• It's important to note that people above 50 years may not absorb vitamin B12 well from foods. Many adults over 60 may have suboptimal B12 levels. As per recommended by the National Academy of Medicine, people from this age group get most of their B12 from supplements or fortified foods. 
• People with some digestive problems or those who have had stomach surgery may also have trouble absorbing B12.
• Vitamin B12 is naturally present in animal products such as poultry, eggs, fish, meat, and dairy. So vegans and vegetarians may need fortified foods or supplements to meet their B12 needs.
• Both these vitamins are necessary for the body, but it is important to note that a person should not take more of these vitamins. Taking over 200 mg of vitamin B6 daily can damage the nerves. There is no enough data on how high doses of vitamin B12 can affect the body. but till date there is no upper limit due to its low toxicity.

Conclusion

Both vitamin B6 and B12 are important for good health. They have different functions and provide different benefits to the body. To make better health choices, the difference between the two should be known. Even though they belong to the same family, it is necessary to get enough of both these vitamins to avoid any health problems. Since these vitamins are present in different foods, it is important to eat a balanced diet to get optimal levels of both vitamins, so the overall health of a person is not compromised.