Foods high in b6 and b12
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Foods High in Vitamin B6 and B12
Introduction to Vitamin B6 and B12
Vitamins B6 and B12 are essential nutrients that play critical roles in maintaining various bodily functions, including energy metabolism, brain function, and the formation of red blood cells. Ensuring adequate intake of these vitamins is crucial for overall health.
Foods High in Vitamin B6
Meat and Poultry
Meat, particularly chicken and beef, is a significant source of vitamin B6. Studies have shown that chicken white meat and beef are among the primary contributors to vitamin B6 intake in various populations1 2.
Fish
Fish such as tuna, sardines, and salmon are also rich in vitamin B6. These foods not only provide high levels of B6 but are also beneficial for their omega-3 fatty acid content2.
Breakfast Cereals
For those who prefer plant-based options, fortified breakfast cereals are an excellent source of vitamin B6. These cereals are particularly beneficial for adolescents and can significantly contribute to their daily vitamin B6 intake1.
Foods High in Vitamin B12
Dairy Products
Dairy products, including milk, cheese, and yogurt, are excellent sources of vitamin B12. Studies have shown that higher intakes of dairy products are positively associated with better vitamin B12 status1 6.
Meat and Fish
Similar to vitamin B6, meat and fish are also rich in vitamin B12. Chicken, beef, sardines, and tuna are particularly noted for their high B12 content. These foods are essential for maintaining adequate B12 levels, especially in populations at risk of deficiency2.
Fortified Foods
For vegetarians and vegans, fortified foods such as plant-based milk alternatives and breakfast cereals can provide necessary vitamin B12. These fortified options are crucial for those who do not consume animal products8.
Conclusion
Ensuring adequate intake of vitamins B6 and B12 is essential for maintaining good health. Meat, fish, dairy products, and fortified foods are excellent sources of these vitamins. Including a variety of these foods in your diet can help meet the recommended daily intake and support overall well-being.
Sources and full results
Most relevant research papers on this topic
Foods contributing to vitamin B6, folate, and vitamin B12 intakes and biomarkers status in European adolescents: The HELENA study
Adolescents' vitamin B6, folate, and B12 intakes are associated with specific food sources, while biomarkers are linked to overall food consumption.
Observational Study
Rigorous JournalThe Vitamine Source, Usual Food Intake at Students
Students in Canton Sarajevo do not meet recommended intakes for vitamin B12, B6, and folate, with significant gaps in intake from certain foods.
Observational StudyRigorous JournalVitamin B12, B6, or Folate and Cognitive Function in Community-Dwelling Older Adults: A Systematic Review and Meta-Analysis.
Vitamin B12 and folate may not be modifiable risk factors for slowing cognitive decline in community-dwelling older individuals.
Meta-AnalysisRigorous JournalThe Effect of a High-Dose Vitamin B Multivitamin Supplement on the Relationship between Brain Metabolism and Blood Biomarkers of Oxidative Stress: A Randomized Control Trial
High-dose B-group vitamin supplementation may reduce oxidative stress and inflammation by increasing oxidative metabolism, potentially promoting myelination, cellular metabolism, and energy storage.
RCT
Very Rigorous JournalAssociations of dietary vitamin B1, vitamin B2, vitamin B6, and vitamin B12 with the risk of depression: a systematic review and meta-analysis.
Intake of dietary vitamins B1, B2, B6, and B12 may be inversely associated with depression risk, with significant inverse associations observed in females but not in males.
Meta-AnalysisAssociation between Intake of Total Dairy and Individual Dairy Foods and Markers of Folate, Vitamin B6 and Vitamin B12 Status in the U.S. Population
Higher intake of total dairy and individual dairy foods (especially milk and yogurt) is positively associated with serum and RBC folate, vitamin B6 and vitamin B12 levels, and a 9-57% lower risk of inadequate or deficient levels in the U.S. population.
Observational StudyVery Rigorous JournalDietary Folate and Vitamin B6 and B12 Intake in Relation to Mortality From Cardiovascular Diseases: Japan Collaborative Cohort Study
High dietary intakes of folate and vitamin B6 are associated with reduced risk of mortality from stroke, coronary heart disease, and heart failure in Japanese individuals.
Observational StudyRigorous Journal
Highly CitedVitamin B12 sources in non-animal foods: a systematic review
A varied diet containing non-animal B12 food sources can potentially meet daily recommendations for B12, reducing deficiency concerns for vegetarians and vegans.
Systematic ReviewAssociation of High Intakes of Vitamins B6 and B12 From Food and Supplements With Risk of Hip Fracture Among Postmenopausal Women in the Nurses’ Health Study
High intake of vitamins B6 and B12 from food and supplements is associated with an increased risk of hip fracture in postmenopausal women.
Observational StudyVery Rigorous JournalInterventions with vitamins B6, B12 and C in pregnancy.
Vitamin C supplementation during pregnancy is not justified, while vitamin B6 supplementation may improve birthweight and reduce neural tube defects in offspring, but more research is needed.
Meta-AnalysisHighly Cited