Why is vitamin B6 and B12 crucial? Do you ever question why medical professionals always inform you to eat a well balanced diet? The reason is that the building blocks for great health originated from a variety of foods, even if they are from the same family of nutrients. Such holds true with vitamin B, a key gamer in maintaining cell health and keeping you energized.
Not all types of vitamin B do the same thing. Additionally, the various types of vitamin B all originated from different types of foods. Vitamin B shortages can result in health issue. In some cases a doctor will prescribe a supplement when they think you’re not getting enough. Here’s a rundown of the most typical types of vitamin B6 and B12: what they do, which foods contain them, and why you need them.
Signs and Symptoms of Vitamin B6 and B12 Deficiency
While severe vitamin B6 and B12 shortage is uncommon in industrialized countries, lots of people may still be at risk for mild shortage, especially in vitamin B6. Given that animal products are the wealthiest sources of vitamin B12, vegans and rigorous vegetarians are at higher risk for low vitamin B12 levels. Specific medications and digestive tract surgical treatments in addition to alcoholism (don’t consume alcohol, alcohol is harmful for health) can likewise result in B vitamin deficiencies.
Speak with a physician if you presume that you have either a vitamin B6 or B12 deficiency.
Vitamin B6 is especially important for brain function due to the fact that it helps the body kind certain neurotransmitters. Both vitamin B6 and vitamin B12 shortage can interfere with state of mind and memory. An absence of these vitamins can cause depression, irritation and problem concentrating. Memory impairment might range from short-term memory loss and confusion to dementia.
Skin and Mouth Problems
Since the B-complex vitamins help maintain skin health, not getting enough of them can result in skin problems. If your diet does not have sufficient vitamin B6 or B12, you might establish sores in your mouth, and your tongue might end up being sore or inflamed. Sores or ulcers around the corners of the mouth are another sign, particularly of vitamin B6 shortage. An absence of vitamin B6 might likewise cause dermatitis.
If you’re seriously lacking in vitamin B12, your limbs might feel weak, numb or tingly. Muscle weakness is also a symptom of vitamin B6 shortage and with severe vitamin B6 shortage, convulsions are likewise possible. Additionally, low levels of vitamin B12 can result in vertigo.
Anemia is a lack of healthy red blood cells, the cells that bring oxygen to the body’s tissues. This condition causes tiredness, shortness of breath and pale skin, to name a few symptoms. Because the body requires vitamin B12 to make red blood cells, insufficient levels of this vitamin can result in anemia.
About Vitamin B6
What it does: Vitamin B6 (pyridoxine) helps the body turn food into energy. It can also help the body fight infections. Pregnant and breast-feeding women need it to help their babies’ brains develop normally.
Where you get it: B6 can be discovered in:
- entire grains and cereals (a portion is the size of your fist)
- beef liver
- ground beef
- chicken breast
- watermelon (a serving of fruit is likewise no bigger than a fist)
- spinach (a serving size is comparable to a rounded handful).
Work up this Asian salmon and spinach rice bowl to get your everyday serving of vitamin B6.
Why you need it: Insufficient quantities of B6 can lead to anemia as well as skin conditions, such as a rash or fractures around the mouth. A lack of B6 also can cause:
- vulnerability to infections
- skin rashes (dermatitis).
About Vitamin B12
What it does: Vitamin B12 (cobalamin) helps manage the nerve system. It likewise plays a role in growth and red cell formation.
Which foods contain it: Vitamin B12 is discovered mainly in meat and dairy products, so anyone on a stringent vegan diet is at risk for shortage. The only source of B12 is through strengthened foods.
A few of the best sources of vitamin B12 include:
- cheese (one serving is the size of a domino)
- a glass of milk (1 cup)
- fish (a serving of any meat is the same size)
- red meat.
Eggs and cheese make it an excellent source of vitamin B12.
What takes place if you do not get enough: Vitamin B12 deficiencies can result in anemia and confusion in elderly people.
Mental problems such as dementia, fear, depression, and behavioral problems can result from a vitamin B12 shortage. Neurological damage often can not be reversed.
Vitamin B12 deficiency might cause the following symptoms:
- tingling in the feet and hands
- severe tiredness
- irritation or depression.
Side Effects Overdose Vitamin B6 and B12
B vitamins are a set of nutrients that are vital for human life. The B vitamins, or B complex include vitamins B1, B2, B3, B5, B6, B7, B9 and B12. Respectively, these vitamins are also called thiamine, riboflavin, niacin, pantothenic acid, pyridoxine, biotin, folic acid and cobalamin. Normally, excess B vitamins are excreted by the kidneys, however high doses of vitamin B supplements can result in an overdose.
Vitamin B6 Overdose (Pyridoxine)
Poisonous levels of pyridoxine have been understood to cause a range of muscular or nerve problems. You might experience burning pains, clumsiness, a loss of muscle coordination as well as paralysis, the American Pregnancy Association reports. Vitamin B-6 toxicity can likewise cause quick breathing and dyspnea.
Vitamin B12 Overdose (Cobalamin)
Excess consumption of cobalamin, or vitamin B-12, might cause some symptoms in patients. You might establish blood clots, itching, diarrhea and serious allergy, Medline Plus states. To prevent these symptoms, take vitamin B-12 as advised by your doctor.
Good luck! Have a nice weekend!