Vitamin B6 (Pyridoxine):

Vitamin B6, also known as pyridoxine, is a water-soluble vitamin essential for numerous physiological functions. It plays a crucial role in the metabolism of proteins, fats, and carbohydrates, and is involved in neurotransmitter synthesis¹. Vitamin B6 is necessary for normal brain development and the functioning of the immune system². It is also involved in the formation of hemoglobin, the oxygen-transporting molecule in red blood cells³.

Deficiency in Vitamin B6 can lead to symptoms such as anemia, dermatitis, depression, confusion, and a weakened immune system². It is naturally found in a variety of foods including fish, beef liver, potatoes, and non-citrus fruits³.

Overconsumption of supplements with high doses of Vitamin B6 can lead to neurotoxic effects like sensory neuropathy¹. Therefore, it is essential to adhere to the recommended dietary allowances to avoid adverse effects².

Vitamin B12 (Cobalamin):

Vitamin B12 is a critical nutrient involved in DNA synthesis, red blood cell formation, and neurological function⁴. This vitamin is naturally present in animal-derived foods, such as fish, meat, poultry, eggs, and dairy products⁵. It is especially important for preventing megaloblastic anemia, a condition that causes fatigue and weakness⁴.

The body stores Vitamin B12 in the liver, and deficiencies are more likely to occur in older adults, vegetarians and vegans, and people with certain gastrointestinal disorders that impair nutrient absorption⁶⁷. Typical symptoms of Vitamin B12 deficiency include fatigue, weakness, constipation, loss of appetite, and weight loss⁵.

Vitamin B12 supplements can be consumed as part of a multivitamin or in specific forms like cyanocobalamin or methylcobalamin⁶. They are crucial for individuals with absorption issues or dietary restrictions that prevent adequate intake through food⁴.

Footnotes

1. MedlinePlus - Vitamin B6 ↩ ↩²

2. Office of Dietary Supplements - Vitamin B6 ↩ ↩² ↩³

3. Harvard Nutrition Source - Vitamin B6 ↩ ↩²

4. Mayo Clinic - Vitamin B12 ↩ ↩² ↩³

5. Office of Dietary Supplements - Vitamin B12 ↩ ↩²

6. MedlinePlus - Vitamin B12 ↩ ↩²

7. Harvard Nutrition Source - Vitamin B12 ↩