Can I take both B6 and B12 together?

November 16, 2025 •

3 min read

According to the National Institutes of Health, both B6 and B12 play distinct yet cooperative roles in the body, and it is generally safe and often beneficial to take both B6 and B12 together. These essential vitamins work synergistically to support nerve function, energy production, and heart health by helping to regulate homocysteine levels.

Quick Summary

This article explores the safety and complementary benefits of combining B6 and B12 supplements. It covers their individual functions, how they interact, safe dosage guidelines, and what to watch out for.

Key Points

Generally Safe to Combine: Taking vitamin B6 and B12 together is generally safe and often beneficial, as they work synergistically in many metabolic processes.
Support Homocysteine Regulation: The combination helps regulate homocysteine levels, which supports cardiovascular health.
Enhance Nerve Function: Together, B6 and B12 contribute to healthy nerve function and can aid in nerve regeneration and repair.
Watch B6 Dosage: While B12 toxicity is rare, high doses of B6 can lead to peripheral neuropathy (nerve damage), so it's important to monitor intake.
Consider a B-Complex: For most people, a balanced B-complex supplement is an effective way to ensure adequate intake of both vitamins in appropriate ratios.
Check Deficiency Risks: Individuals on vegan diets, older adults, and those with certain health conditions are at higher risk for B12 deficiency and may benefit most from combined supplementation.

Understanding the Synergy of Vitamin B6 and B12

As part of the B-complex family, vitamin B6 (pyridoxine) and vitamin B12 (cobalamin) are both crucial for maintaining overall health. While each vitamin has unique functions, they often work together in a synergistic manner to support key bodily processes. Combining them, either through diet or supplementation, is not only safe but can enhance their individual benefits, especially regarding nerve health, energy, and homocysteine metabolism.

The Roles of Vitamin B6

Vitamin B6 is involved in numerous enzyme reactions, primarily related to protein metabolism, and is essential for neurotransmitter synthesis, immune function, and hemoglobin production.

The Functions of Vitamin B12

Vitamin B12 is essential for maintaining a healthy nervous system, forming red blood cells, and plays a key role in DNA synthesis and converting food into energy.

How B6 and B12 Work Together

B6 and B12 are important for regulating homocysteine levels. High levels of this amino acid are linked to an increased risk of heart disease. B6 helps convert homocysteine into cysteine, while B12 (with B9) converts it back to methionine, preventing harmful buildup. The combination has also shown benefits for nerve regeneration, such as in cases of diabetic peripheral neuropathy.

Comparison of B6 and B12


Feature	Vitamin B6 (Pyridoxine)	Vitamin B12 (Cobalamin)
Primary Function	Protein and amino acid metabolism; neurotransmitter synthesis.	Nerve function, DNA synthesis, and red blood cell formation.
Body Storage	Water-soluble; not stored significantly.	Can be stored in the liver for several years.
Absorption	Absorbed directly in the intestines.	Requires a stomach protein called intrinsic factor for absorption.
Dietary Sources	Poultry, fish, chickpeas, bananas, potatoes, fortified cereals.	Primarily animal products like meat, fish, eggs, and dairy.
High-Risk Deficiency Groups	Individuals with kidney disease, alcohol dependence, or malabsorption issues.	Vegans, older adults (over 60), and those with absorption disorders or bariatric surgery.
Toxicity Risk	High doses can cause nerve damage.	Very low toxicity risk.

Safe Supplementation and Potential Considerations

Many get sufficient B6 and B12 from diet, but groups like vegans or older adults may need supplements. B-complex supplements offer a balanced intake.

Dosage and Monitoring

Follow standard recommendations (1.3-1.7 mg B6, 2.4 mcg B12). High-dose B6 (over 200 mg/day) can cause nerve damage, so monitor total intake and report symptoms like tingling or numbness to a doctor. Note that high doses of folic acid (B9) can mask B12 deficiency symptoms, but B6 does not have this effect.

Who Should Consider Combining B6 and B12?

This combination may benefit those with elevated homocysteine, nerve issues like diabetic peripheral neuropathy, and vegans/vegetarians at risk of B12 deficiency.

Conclusion

Taking B6 and B12 together is generally safe and often beneficial due to their synergistic roles in energy metabolism, nerve health, and homocysteine regulation. While safe for most, monitor B6 dosage carefully due to potential nerve damage risks. Always consult a healthcare professional before starting supplements to ensure they fit your health needs. A B-complex often provides an ideal balance.

List of Foods Rich in B6 and B12

Foods with B6: Chickpeas, salmon, poultry, bananas, potatoes, fortified cereals.
Foods with B12: Clams, beef liver, salmon, dairy products, eggs.
Foods with both B6 and B12: Fortified breakfast cereals and some types of fish and meat.

Additional Considerations

Consult a doctor or dietitian before changing your supplement routine, especially with existing health conditions or medications.

This is for informational purposes only and does not constitute medical advice. Consult with a qualified healthcare provider for any health concerns or before making decisions related to your health.

Frequently Asked Questions

B vitamins are water-soluble and can be taken at any time of day, with or without food. Many people prefer to take them in the morning for their energy-supporting roles, but consistency is more important than timing.

Most people can get sufficient B6 and B12 from a balanced diet, including meats, fish, eggs, dairy, and fortified cereals. However, individuals on vegan diets, older adults, or those with malabsorption issues may need supplements.

Excessive intake of B6, typically from high-dose supplements, can cause nerve damage known as peripheral neuropathy. Symptoms include tingling, burning, or numbness in the hands and feet.

Vitamin B12 has a very low risk of toxicity, even at high doses, as excess is typically excreted in urine. There is no established Upper Limit (UL) for B12, but it is still best to stick to recommended doses.

B6 is crucial for synthesizing neurotransmitters like serotonin and dopamine, while B12 is vital for overall neurological function. Deficiencies in either can impact mood, and some studies suggest combined intake may help with depression, particularly in women.

B6 and B12 don't provide energy directly, but they are essential cofactors in the metabolic pathways that convert food into usable energy. Taking them can support energy levels and prevent fatigue related to a deficiency.

Yes, a severe B6 deficiency can potentially impair the absorption of vitamin B12, possibly due to reduced gastric secretions needed for B12 absorption.