What is b6 and b12 good for
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Benefits of Vitamin B6 and B12
Cognitive Function and Neurological Health
Vitamin B12 and Cognitive Function
Vitamin B12 plays a crucial role in maintaining cognitive function, particularly in older adults. Higher levels of vitamin B12 have been associated with better cognitive performance in cross-sectional studies, although this association was not consistently observed in prospective studies1. Additionally, vitamin B12 is essential for the proper functioning of the nervous system and can help prevent neurological disorders such as peripheral neuropathy5 6.
Vitamin B6 and Cognitive Function
While vitamin B6 is involved in numerous biochemical reactions, including neurotransmitter synthesis, its impact on cognitive function is less clear. Studies have shown that high concentrations of vitamin B6 do not significantly benefit cognition or reduce the risk of dementia1. However, vitamin B6 is still essential for overall brain health due to its role in neurotransmitter synthesis and other metabolic processes4.
Mental Health and Depression
Vitamin B6 and Anxiety
High-dose vitamin B6 supplementation has been shown to reduce anxiety and strengthen visual surround suppression, which is related to the balance between neural inhibition and excitation2. This suggests that vitamin B6 can have a calming effect on the nervous system, potentially benefiting those with anxiety disorders.
Vitamin B12 and Depression
Vitamin B12 intake has been inversely associated with the risk of developing depression. Higher dietary intake of vitamin B12 is linked to a lower risk of depression, particularly in females7. However, supplementation of vitamin B12 alone or in combination with other B vitamins has not shown significant effects on depressive symptoms in patients without advanced neurological disorders8.
Pregnancy and Fetal Development
Vitamin B6 in Pregnancy
Vitamin B6 supplementation during pregnancy has been found to reduce nausea and vomiting, improve dental health, and treat some cases of anemia. It also has a positive effect on birthweight, as shown in meta-analyses3. These benefits make vitamin B6 an important nutrient for maternal and fetal health.
Vitamin B12 in Pregnancy
Although there is a theoretical basis for vitamin B12 supplementation to reduce the incidence of neural tube defects in offspring, more research is needed to confirm this hypothesis. Vitamin B12 is crucial for fetal development and maternal health, but intervention trials specifically evaluating its supplementation during pregnancy are lacking3.
Cardiovascular Health
Homocysteine Levels and Cardiovascular Outcomes
Both vitamin B6 and B12 play roles in reducing homocysteine levels, a by-product of one-carbon metabolism associated with cardiovascular diseases. Supplementation with these vitamins has been shown to significantly reduce homocysteine levels and lower the risk of stroke, myocardial infarction, and vascular death among stroke patients9. This highlights the importance of these vitamins in cardiovascular health.
Conclusion
Vitamin B6 and B12 are essential nutrients with diverse roles in cognitive function, mental health, pregnancy, and cardiovascular health. While vitamin B12 is particularly important for cognitive function and reducing the risk of depression, vitamin B6 has shown benefits in reducing anxiety and supporting maternal health during pregnancy. Both vitamins are crucial for lowering homocysteine levels and improving cardiovascular outcomes. Further research is needed to fully understand the extent of their benefits and optimal supplementation strategies.
Sources and full results
Most relevant research papers on this topic
Vitamin 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-Analysis
Rigorous JournalHigh‐dose Vitamin B6 supplementation reduces anxiety and strengthens visual surround suppression
High-dose Vitamin B6 supplementation reduces anxiety and strengthens visual surround suppression, improving neural inhibition and excitation balance.
RCTInterventions 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-Analysis
Highly CitedUpdate on Safety Profiles of Vitamins B1, B6, and B12: A Narrative Review
Vitamin B6 side effects are rare and only occur with high doses and longer treatment duration, making high-dose treatment with neurotropic B vitamins beneficial for peripheral neuropathy.
Literature ReviewRigorous JournalB Vitamins in the nervous system: Current knowledge of the biochemical modes of action and synergies of thiamine, pyridoxine, and cobalamin
Neurotropic B vitamins, particularly vitamin B1, B6, and B12, play crucial roles in maintaining a healthy nervous system and can improve certain neurological conditions even without a proven deficiency.
Rigorous JournalHighly CitedAssociations 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-AnalysisEffects of Vitamin B12 Supplementation on Cognitive Function, Depressive Symptoms, and Fatigue: A Systematic Review, Meta-Analysis, and Meta-Regression
Vitamin B12 supplementation is likely ineffective for improving cognitive function and depressive symptoms in patients without advanced neurological disorders.
Meta-Analysis
Very Rigorous JournalEffect of Vitamin B6, B9, and B12 Supplementation on Homocysteine Level and Cardiovascular Outcomes in Stroke Patients: A Meta-Analysis of Randomized Controlled Trials
Vitamin B6, B9, and B12 supplementation significantly reduces homocysteine levels and the risk of stroke, myocardial infarction, and vascular death in stroke patients.
Meta-AnalysisRigorous JournalGenome-wide association study of vitamin B6, vitamin B12, folate, and homocysteine blood concentrations.
Genetic factors in the ALPL and FUT2 genes influence vitamin B6 and vitamin B12 levels, while MTHFR is associated with homocysteine levels.
Meta-AnalysisHighly Cited