Can I Take Both Vitamin B6 and B12 Together?

November 16, 2025 •

4 min read

According to numerous medical studies, supplementing with B-complex vitamins, which include B6 and B12, is generally safe and often more effective for nerve health than taking a single B vitamin alone. This means that, in most cases, you can take both vitamin B6 and B12 together, as they are complementary nutrients that support various bodily functions.

Quick Summary

Taking vitamin B6 and B12 together is generally safe and beneficial. These B vitamins work synergistically to support metabolism, nerve function, and red blood cell production. Their combined use can also help regulate homocysteine levels. Safe supplementation and monitoring intake are key to avoiding side effects associated with excessive vitamin B6.

Key Points

Synergistic Benefits: Taking vitamin B6 and B12 together is safe and often more effective, as they work in synergy to support nerve health, metabolism, and cardiovascular function.
Homocysteine Regulation: Both vitamins help lower homocysteine levels, an amino acid linked to heart disease and stroke, and are more effective at this together.
Nerve Health: B12 aids in nerve regeneration and myelin sheath formation, while B6 is crucial for nerve signal transmission; their combination is beneficial for managing nerve damage symptoms.
B6 Toxicity Risk: Excessive intake of supplemental vitamin B6 (typically over 100 mg/day) can lead to peripheral neuropathy, causing nerve damage and symptoms like tingling or numbness.
B12 Safety: Vitamin B12 has a low risk of toxicity, as any excess is water-soluble and excreted by the body.
Consider B-Complex: For safe and balanced intake, many find B-complex supplements an ideal way to get both vitamins along with other essential B vitamins.
Consult a Professional: Always discuss supplementation plans with a healthcare provider to ensure proper dosage and monitor for any side effects.

Can I Take Both Vitamin B6 and B12 Together? An In-depth Look

For many individuals exploring nutritional supplementation, the question of whether it's safe and beneficial to take two different vitamins at the same time is a common one. When it comes to the B vitamin family, particularly vitamin B6 (pyridoxine) and vitamin B12 (cobalamin), the answer is a resounding yes. These water-soluble nutrients function as a team, with a synergistic relationship that enhances their overall impact on health. They are frequently included together in B-complex supplements for this very reason.

The Synergy of Vitamin B6 and B12

While each B vitamin has its unique role, their collaborative efforts are particularly noteworthy, especially for neurological and cardiovascular health. Think of them as co-workers with specialized skills that produce a better outcome when they work together. Their synergistic benefits are seen in several key areas:

Homocysteine Regulation: Both B6 and B12 are critical for metabolizing homocysteine, an amino acid. High levels of homocysteine are linked to an increased risk of heart disease and stroke. By working together, these vitamins help keep homocysteine levels in check.
Nerve Health and Repair: B12 is essential for the formation of the myelin sheath, the protective layer around nerve fibers, and for nerve regeneration. B6, meanwhile, is crucial for effective nerve signal transmission. Together, they provide comprehensive support for the nervous system, which is why they are often used to manage symptoms of nerve damage.
Energy and Metabolism: While B12 is well-known for its role in energy production and red blood cell formation, B6 is also involved in over 100 enzyme reactions related to protein, carbohydrate, and fat metabolism. Taking them together helps ensure the body efficiently converts food into energy.

The Role of Vitamin B6

Vitamin B6, or pyridoxine, is a vital component of hundreds of enzymatic reactions throughout the body. Unlike B12, the body cannot store B6, so a consistent dietary intake is necessary.

Key functions of vitamin B6 include:

Neurotransmitter Production: It plays a key part in creating mood-regulating neurotransmitters like serotonin and dopamine, impacting emotional well-being.
Immune Function: B6 helps support the immune system by aiding in antibody production.
Hemoglobin Creation: It's necessary for making hemoglobin, the protein in red blood cells that carries oxygen throughout the body.

The Role of Vitamin B12

Vitamin B12, or cobalamin, is unique among the B vitamins for its role in DNA synthesis and nerve function. The body can store excess B12 in the liver for several years, which means deficiencies can take a long time to develop.

Key functions of vitamin B12 include:

DNA and Red Blood Cell Formation: B12 is essential for creating red blood cells and preventing megaloblastic anemia, a condition that causes fatigue and weakness.
Nerve Health: It maintains the myelin sheath, which is critical for healthy nerve cell function and development.
Brain Health: Adequate B12 levels are linked to better cognitive function, especially in older adults.

Comparison Table: Vitamin B6 vs. Vitamin B12


Feature	Vitamin B6 (Pyridoxine)	Vitamin B12 (Cobalamin)
Primary Functions	Protein metabolism, neurotransmitter synthesis, immune function, hemoglobin production.	Nerve function, red blood cell formation, DNA synthesis, energy metabolism.
Storage in Body	Not stored; excess is excreted via urine.	Can be stored in the liver for 2-5 years.
Recommended Daily Intake (Adults)	1.3-1.7 mg.	2.4 mcg.
Main Food Sources	Poultry, fish, chickpeas, potatoes, bananas, whole grains.	Animal products like meat, fish, eggs, and dairy; fortified foods.
Absorption	Absorbed in the intestines.	Requires intrinsic factor, a protein produced in the stomach.
Toxicity Risk	High-dose supplementation (over 100 mg/day) can lead to peripheral neuropathy.	Toxicity is rare due to water-solubility; excess is excreted.

Risks of Excess and The Importance of Dosage

While combining B6 and B12 is safe, it is crucial to be mindful of the dosage, particularly for vitamin B6. Excessive intake of B6, typically from supplements and not from food, can lead to nerve damage known as peripheral neuropathy. This condition can cause numbness, tingling, and pain in the hands and feet. For this reason, regulatory bodies have set upper limits for daily B6 intake. The Therapeutic Goods Administration in Australia, for instance, has required warnings on products containing more than 10 mg of B6 per daily dose and reduced the maximum permitted daily dose in products to 100 mg.

In contrast, vitamin B12 is generally considered safe even at high doses because it is water-soluble, and the body simply excretes any excess. However, any supplementation plan should be discussed with a healthcare provider to ensure it is appropriate for your individual needs and to monitor for any adverse effects.

The Case for B-Complex Supplements

For most people who are looking to supplement with B6 and B12, a B-complex supplement is a practical and balanced option. These products contain all eight B vitamins in appropriate ratios, leveraging their synergistic effects without the risk of over-supplementing a single vitamin. A healthcare professional can help you determine if a B-complex or a specific individual supplement is the right choice for you.

Conclusion

In conclusion, taking vitamin B6 and B12 together is not only safe but also often recommended due to their complementary roles in supporting nerve function, metabolism, and cardiovascular health. They work in biochemical synergy to help the body function optimally, making them a powerful pair for overall well-being. However, the risk of toxicity from excessive B6 intake via supplements means that monitoring dosage and consulting a healthcare professional is essential. For many, a balanced B-complex supplement is the simplest and most effective way to ensure adequate intake of both vitamins, maximizing their combined benefits while minimizing potential risks.

For more information on the specific roles of each B vitamin, consider reviewing resources such as those from the Linus Pauling Institute at Oregon State University.

Frequently Asked Questions

They don't strictly need to be taken together, but they work synergistically in many bodily processes. For instance, both are involved in metabolizing the amino acid homocysteine, and their combined effect is often more beneficial for nerve health than taking just one.

For most people, a balanced diet rich in meat, fish, dairy, poultry, and fortified cereals provides sufficient amounts of both vitamins. Vegetarians, vegans, and older adults may be at higher risk of B12 deficiency and often require supplements.

Taking high doses of supplemental B6 (over 100 mg per day) over a prolonged period can cause nerve damage known as peripheral neuropathy, leading to symptoms like tingling, numbness, and burning sensations in the hands and feet.

Yes, B-complex supplements are a good option for most people. They provide all eight B vitamins in balanced ratios, ensuring you receive the synergistic benefits of the entire vitamin group without over-supplementing a single one.

The time it takes to see the effects of supplementation can vary. While some benefits may be noticed sooner, symptoms of deficiency, especially B12, can develop slowly over years, and it may take months for levels to be fully restored and symptoms to resolve.

While B12 is considered very safe, excessive intake of B6 through supplements can cause side effects, most notably peripheral neuropathy. Following recommended dosages and consulting a healthcare provider can minimize risks.

Individuals with pre-existing conditions affecting kidney function, those taking medications like metformin or proton pump inhibitors, or those already experiencing symptoms of peripheral neuropathy should consult a healthcare professional before starting supplementation.