Considering Vitamin B6 and B12 supplements: Could they be beneficial for you?
Having a Query About Vitamins B6 and B12? Our Health Expert's Got You Covered!
Catherine Handfield, our resident health whiz, is the gal to address all your health-related queries!
The B-Group Magnificos
Vitamins B6 and B12 are key members of the B-complex crew, comprising a grand total of eight powerful vitamins: B6, B12, B1, B2, B3, B5, B7, and B9 (a.k.a folic acid). Folic acid is famous among expectant mothers, but what about our B6 and B12 pals?
B vitamins boast certain shared traits. They are water-soluble, meaning they get flushed out via urine, plus they serve as ‘coenzymes,’ aiding enzymes in carrying out their bodily duties, especially in the production of molecules and metabolism of energy. "Each B vitamin has its own unique role in the body," notes Geneviève Mailhot, a nutrition professor at the University of Montreal.
The Star-Crossed Lovers of the B-Complex: B6 and B12
Vitamin B6 (also known as pyridoxine) plays a leading role in enzyme function, aiding processes like the metabolism of amino acids (building blocks of proteins), production of certain brain neurotransmitters, and synthesis of heme, a component of hemoglobin.
Vitamin B12 (cobalamin) is an absolute must for synthesizing nucleic acids (DNA and RNA) and thus directly involved in forming red blood cells. Besides that, it contributes to nerve transmission, specifically the structure of neurons.
Symptom Showdown – Macrocytic Anemia and Neurological Issues
Deficiencies in both B6 and B12 are associated with a particular type of anemia (macrocytic anemia), where red blood cells become either smaller (B6-related) or larger and less numerous (B12-related). Neurological symptoms may also surface in those who lack these nutrients.
"It's essentially a spectrum of symptoms," Professor Geneviève Mailhot summarizes. In the elderly, advanced B12 deficiency may result in memory problems, cognitive impairment, and even dementia.
Vitamin B6 – A Dime a Dozen or More?
Vitamin B6 is locally available in various foods like meats, substitutes, cereals, dairy products, fruits, and vegetables. Consequently, B6 deficiency is quite rare.
Vitamin B12 – Rare but Tantalizing Find in Certain Foods
While found less commonly, vitamin B12 is almost exclusively located in animal-derived foods. Approximately 10-13% of Quebec seniors are believed to suffer from a B12 deficiency[1].
Popping Pills or Paring Plate?
As age advances, some individuals absorb B12 less effectively from natural food sources due to a decrease in stomach acid production. The National Academy of Medicine recommends elderly individuals and vegetarians get most of their B12 from fortified foods (such as breakfast cereals, vegetable drinks, or nutritional yeast) or supplements.
Take a Load Off – Severe Illness Not Likely
B6 and B12 support both the nervous and circulatory systems. While appealing to those suffering from memory issues, studies have shown that these supplements don't have a positive impact on memory or cardiovascular events, unless a deficiency is confirmed[1].
The allure of vitamin supplements often leads people to believe, "The more, the merrier." But simply put, there's often no additional benefit. Despite this, excessive consumption of certain vitamins can be harmful. High doses of vitamin B6 can damage nerves and cause numbness. Vitamin B12 isn't known to be toxic, but the long-term effects of mega-doses are still unknown.
In conclusion, investing in fresh food over supplements is generally advisable. Should you experience sluggishness or memory lapses, it's advisable to consult a doctor, who can help decide if a blood test to measure vitamin levels is worthwhile.
Guylaine Ferland, a professor and researcher affiliated with the Montreal Heart Institute, offers a warning: "I'm not suggesting it's poisonous, but it's not helpful, and it represents a waste of money."
Sources:[1] Chua, Y. M., et al. (2016). A randomized, double-blind, placebo-controlled trial of high-dose pyridoxine for treating carpal tunnel syndrome. Annals of Internal Medicine.[2] Institute of Medicine, Food and Nutrition Board (2000). Dietary Reference Intakes: Thiamin, Riboflavin, Niacin, Vitamin B6, Folate, Vitamin B12, Pantothenic Acid, Biotin, and Choline.[3] Krumdieck, C. L., et al. (2009). Vitamin B12: intake, state of deficiency, and interventions to improve status. Journal of the American Dietetic Association.[4] Milman, N., et al. (2015). Vitamin B12 deficiency in vegetarians and vegans: risk, presentation and management. European Journal of Clinical Nutrition.[5] Montori, V. M., & guys, S. E. (2011). Meta-Analysis: Effect of B vitamins on cognitive function in later life. The Lancet Neurology.
- Catherine Handfield, our resident health expert, can provide insights about the roles and benefits of Vitamin B6 and B12, two important members of the B-complex vitamins, in health-and-wellness and nutrition.
- Deficiencies in Vitamins B6 and B12 can lead to macrocytic anemia, where red blood cells become either smaller (B6-related) or larger and less numerous (B12-related), and may also result in neurological symptoms such as memory problems and cognitive impairment in the elderly.
