Vitamins B6 and B12

I common question I often hear in the bodybuilding scene is what is the difference between Vitamin B6 and Vitamin B12? Are both necessary for my diet and will they help me lose(108179)Credit: Office of Dietary Supplementsweight or gain muscle? The truth is that while they are different in nature both vitamins should be an essential part of your diet, even if you are not trying to lose weight with supplements. Both are important, but just what is the differenece between the two?

Vitamin B6

The office of Dietary Supplements says that Vitamin B6 is a water-soluble vitamin that is naturally present in many foods, added to others, and available as a dietary supplement. Vitamin B6 can be found in fish, meat fruits, vegetables, and grains. The website says that *individuals aged 18 to 50 should take 1.3 mg of Vitamin B6 a day.

What are the benefits of Vitamin B6? According to, it is an essential vitamin for the functioning of our bodies: "...Vitamin B-6 plays a role in a wide variety of metabolic reactions, it is recommended (although not always accurately) for a diverse spectrum of conditions, such as improved mood and nervous system functioning, increased immunity, decreased inflammation, arthritis relief, among others."

What are the foods that contain Vitamin B-6? Examples of foods with Vitamin B-6 include: Banana's (.6 mg), chicken breast (.5 for 3 ounces), pork loin (.4 mg for 3 oz.), watermelon (.23 mg for one cup), and black beans (.12 mg for one cup).

Although you can get Vitamin B6 from plenty of natural sources, you may want to buy it in supplement form in case you can't eat those foods or can't meet the daily minimum. Amazon has a ton of good deals on inexpensive B6 supplements.

Vitamin B12(108181)Credit: Amazon.comVitamin B12

So now we know that B6 is important and a necessary part of our diets, but what is B12? B12 is a vitamin that helps keep the body's nerve and blood cells healthy and helps make DNA, the genetic material in all cells. Vitamin B12 also helps prevent a type of anemia called megaloblastic anemia that makes people tired and weak, according to the Office of Dietary Supplements.  They also say that  up to 15% of the public does not get enough Vitamin B12. 

What foods contain Vitamin B12? Here are just a few: Beef, fish, meat, poultry, eggs, milk, dairy, cereals, etc. 

What happens if you don't get enough Vitamin B12 in your diet? Well, many bad things can happen! The office of Dietary Supplements says that the following symptoms may occur: "tiredness, weakness, constipation, loss of appetite, weight loss, and megaloblastic anemia." They also list nerve problems as a side effect of not enough vitamin B12. Other symptoms of vitamin B12 deficiency include: "problems with balance, depression, confusion, dementia, poor memory, and soreness of the mouth or tongue." So now you know why it's so important to get enough Vitamin B12 in your diet!Vitamins B6 and 12Credit:

How much Vitamin B12 should you take? Adults are instructed to take 2.4 micrograms a day.

Vitamin B12 is also an essential vitamin for bodybuilding and weight loss. According to GetBig.Org, Vitamin B12 is important because it helps stimulate the muscle via nerves, and plays a critical role in the contraction, coordination and growth of muscles.

Thankfully, Vitamin B12 is also inexpensive to buy. Amazon has bottles for as low as $7.

Final Thoughts

If you are trying to lose weight or just stay healthy, then I think both Vitamin B6 and B12 are important parts of your diet. They are both safe, reliable and inexpensive, and they both play different roles for our bodies - Vitamin B6 plays more of a role in our nervous system, while B12 will keep your blood cells and muscles healthy.

I hope you enjoyed this article on the benefits and differences between Vitamin B6 and B12!