Chicken provides you with vitamins B-6 and B-12. Vitamin B-6 and B-12, also called pyridoxine and cobalamin, both belong to the family of eight B-complex vitamins. Together with other B vitamins, they help you convert food into energy and nourish your skin and liver. However, several major differences distinguish vitamins B-6 and B-12, including the way they are used in your body and their potential for side effects. Intake Recommendations and Sources Vitamins B-6 and B-12 differ in their daily recommended intake. The Food and Nutrition Board at the Institute of Medicine advises that you need just 2.4 micrograms of vitamin B-12 daily, but recommends 1.3 milligrams of vitamin B-6 to prevent a deficiency. Bananas and spinach provide vitamin B-6, while animal products including eggs and dairy contain vitamin B-12. Several meats, including salmon, chicken and turkey, provide you with both vitamins B-6 and B-12. Importance Although vitamin B-12 and B-6 share some similar functions -- including roles in red blood cell production -- they also play distinct roles in your health. Vitamin B-6 helps to regulate hormone activity in your body. It binds to hormone receptors -- proteins that would otherwise bind to hormones, such as estrogen -- and decreases the effects of circulating hormones. Vitamin B-12 contributes to healthy nerve function by boosting the production of myelin, a substance important in nerve communication. Effect of Deficiencies Low levels of vitamin B-6 and B-12 have different effects on your health. A vitamin B-6 deficiency causes ulcers or sores to develop in and around your mouth, and also negatively affects brain function, causing depression and irritability. A low level of vitamin B-12 negatively affects your circulation and causes megaloblastic anemia -- a type of anemia characterized by large, immature and non-functional red blood cells. Vitamin B-12 deficiency also affects cognitive functioning, leading to dementia and confusion, and interferes with your sense of touch, causing tingling and numbness. Storage and Toxicity Vitamin B-12 gets stored in your body for future use, while excess vitamin B-6 flushes from your body via your urine. However, if you consume very large amounts of vitamin B-6 on a regular basis, your body cant remove it fast enough, and it can accumulate in your system and cause side effects, including nerve damage. The Institute of Medicine recommends capping your vitamin B-6 intake to 100 milligrams daily to prevent side effects. Vitamin B-12, on the other hand, does not cause side effects. If you already have enough vitamin B-12 in your system, your body absorbs only a small percentage of the B-12 you eat, and even large doses do not cause side effects.
Posted on: Tue, 01 Apr 2014 03:51:33 +0000
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