How to Get More B6 and B12: A Guide to Diet and Supplements

November 19, 2025 •

3 min read

Up to 20% of older adults may be at risk for vitamin B12 deficiency, while vitamin B6 deficiencies are also possible, though less common. This guide will explain how to get more B6 and B12, highlighting key dietary sources and when supplements might be necessary.

Quick Summary

This article explores dietary sources and supplementation strategies to increase intake of vitamins B6 and B12. It covers the roles of these essential nutrients and identifies high-risk groups for deficiency, providing practical advice for maintaining optimal levels.

Key Points

Diverse Diet: A varied diet including meats, fish, eggs, dairy, whole grains, and legumes is the best way to get more B6 and B12.
Animal Products for B12: Vitamin B12 is primarily found in animal products, making supplementation or fortified foods essential for vegans and vegetarians.
Supplementation Needs: Older adults, pregnant women, individuals with malabsorption disorders, and those on specific medications may require supplements.
Recognize Deficiency Signs: Watch for symptoms like fatigue, skin issues, mood changes, or neurological problems, and consult a doctor if they appear.
Avoid Excessive B6: While rare, long-term high doses of B6 from supplements can cause nerve damage, so it's important to monitor intake.
Fortified Foods are Key: Fortified cereals, nutritional yeast, and plant milks are reliable sources, especially for B12 in plant-based diets.
Consult a Professional: Before starting any new supplement regimen, speak with a doctor to determine the appropriate dosage for your needs.

The Importance of Vitamins B6 and B12

Both vitamin B6 (pyridoxine) and vitamin B12 (cobalamin) are crucial for various bodily functions, from energy metabolism to nervous system health. B6 is involved in over 100 enzyme reactions, including those for protein metabolism and neurotransmitter synthesis. It also helps create hemoglobin, which transports oxygen in red blood cells. Vitamin B12 is essential for DNA synthesis, nerve function, and the formation of red blood cells, which prevents megaloblastic anemia. Given that the body doesn't produce these vitamins on its own and B6 isn't stored for long, a consistent intake is vital.

Dietary Sources of Vitamin B6

Fortunately, vitamin B6 is widely available in a variety of foods, making dietary deficiency uncommon for most people. The best sources come from both plant and animal products. To increase your B6 intake, consider adding some of these items to your meals:

Meat and Poultry: Fish like salmon and tuna, along with chicken and turkey, are excellent sources.
Starchy Vegetables: Potatoes are a good source of B6.
Fruits: Bananas, papayas, and oranges contain B6.
Legumes: Chickpeas, in particular, offer a significant amount of this vitamin.
Fortified Foods: Many breakfast cereals and whole grains are fortified with B vitamins.

Dietary Sources of Vitamin B12

Unlike B6, vitamin B12 is found almost exclusively in animal products. This is why vegetarians and especially vegans are at a much higher risk of deficiency. For non-plant-based diets, good sources include:

Meat and Fish: Beef, lamb, fish like salmon and trout, and clams are all packed with B12.
Dairy Products: Milk, cheese, and yogurt provide a good amount of B12.
Eggs: A large egg contains a portion of the daily recommended intake.
Fortified Foods: Crucial for plant-based diets, fortified cereals, nutritional yeast, and plant-based milks are excellent options.

Supplementation for B6 and B12

While a balanced diet is the best way to get your vitamins, some individuals may need to consider supplementation. These include those over 50, vegans and vegetarians, and people with certain health conditions or on specific medications that affect absorption. Supplements are available as stand-alone B6 or B12, or as a B-complex that contains several B vitamins. Oral supplements are effective for many, though injections may be necessary for severe deficiencies or certain malabsorption issues, especially for B12.

Comparison of B6 and B12 Sources


Feature	Vitamin B6	Vitamin B12
Primary Natural Sources	Meat, fish, chickpeas, potatoes, bananas	Meat, fish, eggs, dairy products
Key Concern for Vegans/Vegetarians	Less critical; available in some plant foods	High risk of deficiency; requires fortified foods or supplements
Body Storage	Not stored extensively; excess is excreted	Can be stored in the liver for several years
Supplements	Available as stand-alone or in B-complex	Available as stand-alone or in B-complex
Absorption	Absorbed in the intestines	Requires intrinsic factor for proper absorption

Signs of Deficiency

Recognizing the symptoms of deficiency is important for seeking timely medical advice. A B6 deficiency can manifest as irritability, depression, skin rashes, a sore tongue, and tingling in the hands and feet (peripheral neuropathy). B12 deficiency symptoms often appear gradually and can include unusual fatigue, weakness, pale or yellowish skin, numbness or tingling in the extremities, memory issues, and a sore, red tongue. If left untreated, severe B12 deficiency can lead to irreversible neurological damage.

Making Informed Choices

For most people, a varied diet rich in whole foods, including lean meats, fish, legumes, and fortified cereals, can provide sufficient B6 and B12. Individuals on plant-based diets should focus on consistently incorporating fortified foods like nutritional yeast and cereals to meet their B12 needs. When considering supplements, consulting a healthcare professional is crucial, especially for older adults, pregnant women, or those with underlying health conditions. A blood test can help determine if there is a true deficiency that requires targeted supplementation rather than relying on high-dose over-the-counter products.

Conclusion: A Balanced Approach to B Vitamins

Ensuring adequate intake of vitamins B6 and B12 is vital for overall health, supporting energy, nerve function, and red blood cell production. A balanced diet featuring a mix of B-rich foods is the foundation for meeting your nutritional needs. For at-risk groups like older adults or those on restrictive diets, fortified foods and targeted supplementation can help prevent deficiencies and their associated symptoms. By staying informed about your dietary choices and consulting healthcare professionals when needed, you can effectively manage your B vitamin levels for long-term wellness.

For more detailed nutritional information on B vitamins, refer to the NIH Office of Dietary Supplements website.

Frequently Asked Questions

The best sources of vitamin B12 are animal products, including red meat (like beef and lamb), fish (such as salmon and tuna), shellfish (like clams and oysters), milk, cheese, and eggs.

Natural plant-based sources of B12 are very limited. Vegans and vegetarians must rely on fortified foods, such as nutritional yeast, fortified cereals, and fortified plant-based milks, or take supplements to meet their needs.

You can increase your vitamin B6 intake by eating a variety of foods like chickpeas, fish (salmon, tuna), poultry, bananas, potatoes, and fortified cereals.

Individuals at high risk for vitamin B12 deficiency include older adults (due to poor absorption), vegans and vegetarians, and those with certain gastrointestinal disorders or who have had weight-loss surgery.

It is extremely rare to get too much vitamin B6 from food and beverages alone. Toxicity is almost exclusively associated with long-term, high-dose supplementation, which can cause nerve damage.

Symptoms of a B6 deficiency can include skin rashes (dermatitis), a sore tongue, depression, confusion, and peripheral neuropathy (tingling or numbness in the hands and feet).

Yes, it is generally safe to take B6 and B12 together, as they often work in concert in the body. Many B-complex supplements contain both vitamins, and they can be beneficial for managing homocysteine levels.