What's The Difference Between Vitamin B6 and B12 and How to Get Both

A severe deficiency of B6 can led to depression, confusion or skin condition, per the Harvard T.H. Chan School of Public Health while a B12 deficiency may cause anemia, mood swings, intestinal problems and muscle weakness, per the Mayo Clinic.

What's So Great About Vitamin B12?

"Vitamin B12 is an important vitamin that plays a role in necessary functions within your body, such as the production of red blood cells and proper maintenance of the central nervous system," says Gorin. According to the Harvard T.H. Chan School of Public Health, this vitamin is also vital for producing DNA and the development and function of brain cells.

Food Sources of Vitamins B6 and B12

1. Beef

"Per 3-ounce serving of cooked round top round steak like London broil (with the fat trimmed away), you'll receive 61 percent of the daily value (DV) for vitamin B12 and 20 percent of the DV for vitamin B6," says Gorin. "Beef also provides heme iron, which is animal-based iron that's well-absorbed by the body."

2. Chicken Breast

A popular type of poultry, a 6-ounce serving of lean chicken breast offers 92 percent of your DV for B6 and 14 percent DV of B12. It also packs in about 55 grams of protein.

3. Salmon

"In a 3-ounce serving of wild salmon, you'll get more than 100 percent of the DV for vitamin B12 as well as 47 percent of the DV for vitamin B6," says Gorin. "Plus, you'll also get a little bit of iron, too [5 percent of the DV]."

4. Fortified Breakfast Cereal

"This is one of the best ways for vegetarians to get a dose of vitamin B12 and vitamin B6 from a singular food," states Gorin. "But not all cereals are fortified with vitamin B12, so make sure to check the label." For example, a 1- cup serving of fortified corn flakes provides 63 percent of the DV for vitamin B12 and 29 percent of the DV for vitamin B6. "I love adding cereal to my Greek yogurt parfait," she adds.

5. Nutritional Yeast

"This is another go-to vegetarian source of vitamin B12 and vitamin B6." A 1- ounce serving of nutritional yeast flakes offers a whopping 576 percent of the DV for B12 and 1,001 percent of the DV of B6! Nutritional yeast provides a savory, cheese-like flavor and makes a great topping for popcorn and roasted veggies.

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