Benefits of Vitamins B1, B6, and B12

Vitamin B1 and Its Benefits

Vitamin B1, also known as thiamine, helps with:

• Growth and development of body cells.
• Turning the carbs you eat into energy.
• Keeping your brain, muscles, and nervous system healthy.

Vitamin B6 and Its Benefits

Vitamin B6, or pyridoxine, is important because it:

• Supports normal brain development.
• Keeps your immune and nervous systems working properly.
• Helps your body process and store proteins and carbs.
• Is involved in over 100 enzyme reactions in your body.
• Aids in making hemoglobin, which carries oxygen in your blood.
• Helps produce neurotransmitters and hormones that affect mood.
• Regulates your body's internal clock.

Vitamin B12 and Its Benefits

Vitamin B12, also called cobalamin, plays a key role in:

• Building genetic material in the body.
• Making red blood cells and DNA.
• Brain and nerve cell development and function.
• Producing myelin, which protects nerve cells.
• Boosting mental abilities.
• Creating energy from fatty and amino acids.

Daily Recommended Amounts for Vitamins B1, B6, and B12

Getting the right daily amounts of these vitamins is a key part of a balanced diet. Recommended amounts vary by age and gender.

Vitamin B1 (Thiamine) Recommendations (mg/day)

Vitamin B6 Recommendations (mg/day)

Vitamin B12 Recommendations (mcg/day)

Where to Get Vitamins B1, B6, and B12

Most people get enough of these vitamins from food since they’re found in a variety of foods. Since they’re water-soluble, the body doesn’t store them, so you need to get them daily through your diet.

Good Sources of Vitamin B1 (Thiamine)

• Peas
• Fresh fruits like bananas and oranges
• Nuts
• Whole grain bread
• Fortified breakfast cereals
• Liver

Good Sources of Vitamin B6

• Chicken and turkey
• Cod fish
• Bread
• Whole grains like oats, wheat germ, and rice
• Eggs
• Vegetables
• Soybeans
• Peanuts

Good Sources of Vitamin B12

• Beef liver and shellfish
• Fish
• Poultry
• Meat
• Milk
• Eggs
• Cheese
• Salmon