Have you been struggling with constant fatigue, low mood, or a lack of mental clarity? Your cells might be missing a key nutrient: Vitamin B.
The Vitamin B family is vast, but to keep things simple today, this Avea article focuses on Vitamin B12 and B6—two essential nutrients that play major roles in energy production, brain function, and overall health.
In fact, a deficiency in B12 alone affects up to 20% of people over 60, often going undiagnosed, while studies show that up to 40% of adults over 85 are deficient in Vitamin B6, impacting cognitive function and immune health.
The problem? These deficiencies often creep up long before symptoms show. By the time fatigue, brain fog, or immune issues appear, your body has already been running low for a while.
Read on to find out if you’re missing these vital vitamins in your daily supplement routine.
In this article
What is Vitamin B?
B vitamins are a group of eight water-soluble vitamins essential for energy production, brain function, and overall health. These include:
- Vitamin B1 (Thiamine) – Supports nerve function and energy metabolism.
- Vitamin B2 (Riboflavin) – Helps in red blood cell production and skin health.
- Vitamin B3 (Niacin) – Helps maintain healthy cholesterol levels and cognitive function.
- Vitamin B5 (Pantothenic Acid) – Crucial for hormone production and energy metabolism.
- Vitamin B6 (Pyridoxine) – Supports brain health, mood regulation, and immune function.
- Vitamin B7 (Biotin) – Essential for hair, skin, and nail health.
- Vitamin B9 (Folate) – Key for DNA synthesis and foetal development.
- Vitamin B12 (Cobalamin) – Supports nerve function, red blood cell formation, and DNA synthesis.
Since your body does not store B vitamins, they need to be consumed regularly through diet or supplements.
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- 10 probiotic strains + 30Bn CFUs
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Difference between Vitamin B12 & B6
Though B6 and B12 often work together, they each have their own unique roles in keeping your body running smoothly.
- Vitamin B6 (Pyridoxine):
- Involved in neurotransmitter production (serotonin, dopamine, GABA).
- Helps in amino acid metabolism and immune function.
- Supports cognitive health and red blood cell production.
- Vitamin B12 (Cobalamin):
- Essential for DNA synthesis and neurological function.
- Helps in red blood cell formation and prevents anaemia.
- Supports the breakdown of homocysteine, reducing the risk of heart disease.
Benefits of Vitamins B6 & B12
Vitamin B6 and B12 work behind the scenes to keep your brain sharp, heart strong, and energy levels steady.
They help break down homocysteine, an amino acid linked to heart disease and stroke. High homocysteine can damage blood vessels, but B6 converts it into cysteine, while B12 helps recycle it into methionine—essential for DNA repair and protein metabolism.
Beyond heart health, B6 is your mood’s secret weapon. A study found that B6 plays a key role in GABA production, the neurotransmitter that keeps your brain calm and balanced—helping to ease stress and anxiety.
Meanwhile, B12 is essential for nerve function and red blood cell production, but balance is key. Another study suggests that taking over 25 mcg of B12 daily may increase fracture risk, making mindful supplementation important.
Now, let’s break down exactly what these vitamins do for you:
1. Vitamin B6 benefits
- Supports brain health and reduces the risk of depression.
- Helps in haemoglobin production to prevent anaemia.
- Regulates homocysteine levels to support heart health.
- May help alleviate symptoms of PMS and morning sickness.
- Boosts immune function and reduces inflammation.
2. Vitamin B12 benefits
- Prevents megaloblastic anaemia and supports red blood cell formation.
- Promotes nerve health and prevents neurological disorders.
- Enhances cognitive function and may reduce the risk of dementia.
- Essential for energy metabolism and reducing fatigue.
- Supports a healthy pregnancy by preventing birth defects.
Biomind for gut-brain connection
- Vitamins B6 & B12 for mood balance
- Duocap® technology for enhanced absorption
- 10 probiotic strains + 30Bn CFUs
- Panax Ginseng for cognitive function
Side effects of B6 and B12
1. Vitamin B6 side effects
While B6 is generally safe, excessive intake (above 100 mg/day) can cause:
- Nerve damage and neuropathy.
- Sensory disturbances (tingling in hands and feet).
- Nausea and gastrointestinal discomfort.
- Photosensitivity and skin reactions.
2. Vitamin B12 side effects
Vitamin B12 is considered safe, but high doses may lead to:
- Acne or skin breakouts.
- Mild digestive issues such as nausea or bloating.
- Rare allergic reactions in sensitive individuals.
- Potential interactions with medications like metformin or proton pump inhibitors.
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How Biomind supports B6 & B12 absorption
- Improves gut microbiome balance, enhancing nutrient absorption.
- Reduces bloating and digestive discomfort for optimal vitamin uptake.
- Supports the gut-brain axis, enhancing mood and mental clarity.
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Deficiency in B6 and B12
Symptoms of Vitamin B6 deficiency
- Irritability, depression, and confusion.
- Muscle weakness and anaemia.
- Weakened immune function and increased risk of infections.
- Cracks or sores at the corners of the mouth.
Symptoms of Vitamin B12 deficiency
- Fatigue, weakness, and shortness of breath.
- Nerve damage leading to tingling or numbness.
- Cognitive issues such as memory loss and brain fog.
- Megaloblastic anaemia causing pale skin and dizziness.
Who is at risk of decifiency in B6 or B12?
- Vegans and vegetarians (B12 is mainly found in animal products).
- Older adults (reduced absorption due to low stomach acid).
- Individuals with digestive disorders (e.g., Crohn’s disease, coeliac disease).
- People on medications that interfere with B12 absorption (e.g., metformin, PPIs).
Biomind for gut-brain connection
- Vitamins B6 & B12 for mood balance
- Duocap® technology for enhanced absorption
- 10 probiotic strains + 30Bn CFUs
- Panax Ginseng for cognitive function
A study found that while vegetarian diets may lower heart disease risk, they may increase stroke risk—possibly due to B12 deficiency affecting blood vessel health.
Best food sources of Vitamin B6 & B12
Foods high in Vitamin B6
- Poultry (chicken, turkey)
- Fish (salmon, tuna)
- Bananas
- Potatoes
- Fortified cereals
Foods high in Vitamin B12
- Meat (beef, lamb)
- Dairy products (milk, cheese, yoghurt)
- Eggs
- Shellfish (clams, mussels, crab)
- Fortified plant-based foods (nutritional yeast, plant milks)
