Is it better to take B6 or B12?

October 30, 2025 •

5 min read

Over 6% of people in the United States under age 60 have a vitamin B12 deficiency, while approximately 10% may have inadequate levels of vitamin B6. Deciding whether it's better to take B6 or B12 depends entirely on your specific health requirements, as each vitamin performs unique and essential functions in the body.

Quick Summary

This article explores the distinct functions, benefits, and deficiency signs of vitamin B6 and B12 to help you determine which one, or if both, are appropriate for your health goals. A side-by-side comparison covers their roles in energy, nerve function, and mental health, highlighting that individual needs dictate the best choice.

Key Points

Specific Functions: B6 primarily handles protein metabolism and neurotransmitter production, while B12 is crucial for nerve health, DNA synthesis, and red blood cells.
Energy Production: Both contribute to energy metabolism, but a deficiency in either can cause fatigue.
Risk Populations: Vegans, older adults, and those with malabsorption issues are more likely to need B12 supplementation.
Synergistic Action: B6 and B12 often work together, such as in regulating homocysteine levels for heart health, so a B-complex may be ideal.
Deficiency Symptoms: Tingling extremities can indicate a deficiency in either, but B6 is more associated with dermatitis and mood swings, while B12 is linked to anemia and more severe neurological issues.
Dosage Risks: Excessive B6 from supplements can cause nerve damage, whereas B12 is generally considered safe even at high doses, although a healthcare provider should be consulted.

Understanding the Distinct Roles of B6 and B12

Though both are vital members of the B-complex family, vitamins B6 (pyridoxine) and B12 (cobalamin) have fundamentally different jobs within the body. B6 is crucial for over 100 enzyme reactions, primarily focused on protein metabolism and the creation of neurotransmitters like serotonin and dopamine, which regulate mood and sleep. B12, on the other hand, is essential for nerve function, DNA synthesis, and the formation of red blood cells. This foundational difference means they are not interchangeable, and the 'better' choice is based on what your body is lacking or needs most.

Vitamin B6: The Master of Metabolism

As the body's main processor of proteins, fats, and carbohydrates, vitamin B6 is a powerhouse of metabolic activity. Its influence extends far beyond energy, impacting the nervous system, cognitive function, and immune response. A deficiency in B6 can manifest as various symptoms, often related to compromised metabolic functions.

Key functions of vitamin B6:

Neurotransmitter Synthesis: Helps produce serotonin and dopamine, influencing mood, sleep, and overall mental well-being.
Protein Metabolism: Essential for breaking down and using proteins efficiently.
Immune System Support: Supports immune function by aiding in the production of antibodies.
Hemoglobin Production: Plays a role in creating hemoglobin, which carries oxygen in red blood cells.

Vitamin B12: The Nerve and DNA Specialist

Vitamin B12 is unique among the B vitamins because it contains the mineral cobalt, and the body can store it in the liver for several years. Its primary functions are critical for the health of your nervous system and the creation of new cells. The absorption of B12 is a complex process that requires intrinsic factor, a protein produced in the stomach, which can be a point of failure for some individuals.

Key functions of vitamin B12:

Nerve Health: Critical for the formation of the myelin sheath that protects nerves, ensuring proper signal transmission.
DNA Synthesis: Vital for the replication of DNA and the formation of all new cells.
Red Blood Cell Formation: Prevents megaloblastic anemia, a condition where red blood cells are abnormally large and dysfunctional.
Cognitive Function: Supports memory and brain function, with deficiency linked to cognitive issues.

Comparison Table: B6 vs. B12


Feature	Vitamin B6 (Pyridoxine)	Vitamin B12 (Cobalamin)
Primary Role	Protein metabolism, hormone regulation, neurotransmitter production.	Nerve function, DNA synthesis, red blood cell formation.
Energy Production	Helps release energy from protein and carbohydrates.	Crucial for energy metabolism by helping convert food to glucose.
Nervous System	Assists in sending nerve signals effectively.	Supports nerve regeneration and maintains myelin sheath.
Mental Health	Involved in serotonin and dopamine creation, potentially helping with depression and anxiety.	Deficiency linked to mood changes, depression, and cognitive issues.
Food Sources	Fish, poultry, chickpeas, potatoes, bananas, whole grains.	Found mainly in animal products (meat, fish, eggs, dairy) and fortified foods.
Storage in Body	Water-soluble; excess is excreted and not stored.	Can be stored in the liver for 2–5 years.
Deficiency Signs	Irritability, depression, dermatitis, cracks at mouth corners, weakened immune function.	Fatigue, neurological issues, pale skin, memory problems, tingling in hands and feet.

Making the Right Choice: Who Needs Which?

Given their distinct roles, the choice between B6 and B12 is not about which is superior, but rather which deficiency or functional need you need to address. Many people with a varied diet get sufficient amounts of both, but certain populations are at higher risk for specific deficiencies.

When to Consider B12

Strict Vegetarians and Vegans: Since B12 is primarily found in animal products, plant-based diets often lack sufficient amounts.
Older Adults: Absorption of B12 can decrease with age, so those over 50 are often advised to use fortified foods or supplements.
Individuals with Malabsorption Issues: People with celiac disease, inflammatory bowel disease, or those who have had bariatric surgery may have trouble absorbing B12.
Chronic Alcoholics: Alcohol can interfere with nutrient absorption and metabolism, increasing the risk of B12 deficiency.

When to Consider B6

Individuals on Specific Medications: Certain drugs, like some epilepsy medications and tuberculosis treatments, can increase the risk of B6 deficiency.
Those with Kidney Disease: This condition can lead to lower B6 levels.
Pregnant Women with Nausea: B6 is sometimes recommended to help with morning sickness under medical supervision.

The Importance of Taking Both

For many, a balanced approach is best. A significant number of B-complex supplements combine both B6 and B12 because they work together in several metabolic processes, such as the regulation of homocysteine levels. High homocysteine is associated with an increased risk of heart disease, and a combination of B vitamins can help keep it in check. Rather than choosing one over the other, addressing overall B vitamin needs through a balanced diet or a comprehensive B-complex supplement can be a more effective strategy for holistic health.

Conclusion: Personalized Nutrition is Key

Ultimately, whether it is better to take B6 or B12 is a question with a personalized answer. Neither vitamin is inherently superior, as they each serve crucial, non-interchangeable functions. B12 is critical for red blood cell formation and nerve health, making it a priority for vegans, older adults, and those with absorption issues. B6 is essential for protein metabolism and neurotransmitter function, and may benefit those on certain medications or experiencing mood issues. For many, a balanced intake of both, often through diet or a B-complex supplement, is the best approach for comprehensive health and wellness. Consulting with a healthcare professional to determine specific deficiencies is always recommended before starting any supplementation regimen.

Potential Risks and Considerations

While water-soluble B vitamins are generally safe, excessive intake through supplements can have adverse effects. High doses of B6 can lead to peripheral neuropathy, causing nerve damage, numbness, and tingling. While B12 is less toxic in high amounts, some side effects like headaches and nausea have been reported with large doses, and very high blood levels could potentially indicate other health issues. For this reason, it is important to stick to recommended dosages and consult a doctor if you suspect a deficiency or are considering high-dose supplements.

Food Sources and Dietary Intake

Before turning to supplements, it is always best to prioritize getting these vitamins from whole foods. For B6, excellent sources include chicken, salmon, tuna, chickpeas, bananas, and fortified cereals. Good sources of B12 include beef, salmon, milk, cheese, eggs, and fortified nutritional yeast or plant-based milks for vegans. Ensuring a varied and balanced diet is the first step toward maintaining healthy levels of both vitamins.

Frequently Asked Questions

The main difference lies in their primary functions. B6 is a key player in protein metabolism and neurotransmitter production, influencing mood and sleep. B12 is vital for nerve health, DNA synthesis, and the formation of red blood cells.

Both vitamins are essential for energy production. B12 helps convert food into glucose and is critical for red blood cell formation, preventing anemia-related fatigue. B6 helps the body release energy from carbohydrates and proteins. For overall energy, a balance of both is needed, and the 'better' one depends on which specific deficiency is causing fatigue.

Yes, you can safely take B6 and B12 together. They often work synergistically in the body, and many B-complex supplements include both. Taking them together can support multiple bodily functions, including regulating homocysteine levels for heart health.

Individuals following vegetarian or vegan diets are at high risk for B12 deficiency because it is primarily found in animal products. Older adults and those with malabsorption issues (like celiac disease or after gastric surgery) should also consider B12 supplementation.

While B6 from food is safe, taking excessive amounts from supplements (200mg or more daily) can lead to nerve damage, a condition called peripheral neuropathy. Symptoms can include numbness, tingling, and pain in the hands and feet.

Symptoms can overlap, but B6 deficiency signs often include skin rashes, depression, and cracks at the mouth corners. B12 deficiency symptoms include fatigue, nerve issues like tingling, pale skin, memory problems, and sometimes depression. A blood test is the most accurate way to diagnose a specific deficiency. It is important to consult a healthcare professional for a proper diagnosis.

Yes, both deficiencies can cause neurological issues. Low B6 can lead to peripheral neuropathy, characterized by numbness and tingling. Untreated B12 deficiency can cause more severe and potentially irreversible nerve damage, affecting coordination and mental function.