Vitamin B6 & B12 deficiency is a big problem for vegetarian or vegans all over the world.
Ayurveda specifically advocates including certain foods and herbs into your diet, as well as practicing certain lifestyle routines, to correct vitamin B6 and B12 deficits.
First of all we should know why it is important to compensate Vitamin b6 and b12 deficiency, because it may cause some of the following major problems in our life :
Common Diseases caused by Vitamin B6 and B12 deficiency :
Here is a list of the problems and solutions of vitamin B6 and B12 deficiency:
Anemia:
A condition in which your blood has a low number of red blood cells, which carry oxygen to your tissues. This can cause fatigue, weakness, and pale skin.
Solution: Eat foods rich in both vitamins, such as eggs, milk, cheese, yogurt, clams, oysters, mussels, fortified cereals, and nutritional yeast. Take supplements if needed.
Fatigue:
A feeling of tiredness or exhaustion that affects your physical and mental performance.
Solution: Eat foods rich in both vitamins, such as eggs, milk, cheese, yogurt, clams, oysters, mussels, fortified cereals, and nutritional yeast. Take supplements if needed. Get enough sleep and exercise regularly.
Nerve damage:
A condition in which your nerves are damaged or not functioning properly. This can cause tingling, numbness, pain, or weakness in your hands, feet, or other parts of your body.
Solution: Eat foods rich in both vitamins, such as eggs, milk, cheese, yogurt, clams, oysters, mussels, fortified cereals, and nutritional yeast. Take supplements if needed. Avoid alcohol and tobacco. Consult your doctor for treatment options.
Depression:
A mood disorder that causes persistent feelings of sadness, hopelessness, and loss of interest in activities. Solution: Eat foods rich in both vitamins, such as eggs, milk, cheese, yogurt, clams, oysters, mussels, fortified cereals, and nutritional yeast. Take supplements if needed. Seek professional help if you have symptoms of depression that interfere with your daily life.
Memory loss:
A condition in which you have trouble remembering things or learning new information.
Solution: Eat foods rich in both vitamins, such as eggs, milk, cheese, yogurt, clams, oysters, mussels, fortified cereals, and nutritional yeast.
Take supplements if needed. Engage in mental activities that challenge your brain and memory. See your doctor if you have signs of dementia or Alzheimer’s disease.
Glossitis:
A condition in which your tongue becomes swollen, sore, smooth, inflamed or reddened. This can cause problems chewing, swallowing and talking.
Solution: Eat foods rich in both vitamins,
such as eggs, milk cheese yogurt clams oysters mussels fortified cereals and nutritional yeast Take supplements if needed Drink plenty of water and avoid spicy acidic or hot foods Rinse your mouth with salt water or baking soda solution See your dentist or doctor if the condition persists or worsens
Cheilosis:
A condition in which your lips become sore red and swollen with cracked mouth corners This can cause pain bleeding and infection
Solution: Eat foods rich in both vitamins
such as eggs milk cheese yogurt clams oysters mussels fortified cereals and nutritional yeast Take supplements if needed Apply a moisturizing lip balm or petroleum jelly to protect your lips Avoid licking biting or peeling your lips See your doctor if the condition persists or worsens
Summary Vitamin B6 and B12 deficiency can cause various problems such as anemia fatigue nerve damage depression memory loss glossitis and cheilosis Eating foods rich in both vitamins or taking supplements can help prevent or treat these problems
Here are some Ayurvedic suggestions for dealing with vitamin B6 and B12 deficiencies:
Include the following foods high in vitamin B6 and B12 in your diet: To compensate the rquirement of these vitamins Ayurveda recommends including dairy products, foods, fruits and vegetables in your diet.
Ayurveda advocates eating nuts, seeds, whole grains, and legumes to treat vitamin B6 insufficiency.
Include the following herbs in your diet to deal with vitamin B6 and B12 deficiency :
Ayurvedic medicines such ashwagandha, brahmi, and shatavari are thought to aid with vitamin B6 and B12 deficiency. These herbs can be consumed in a variety of ways, including teas and supplements.
Use stress-reduction techniques to deal with vitamin B6 and B12 deficiency:
Stress can deplete the body of vital vitamins and minerals, such as B6 and B12. As a result, stress-reduction strategies like yoga, meditation, and deep breathing can help prevent deficits.
Get enough sunlight to improve Vitamin B6 and B12 :
The body synthesizes vitamin B12 in reaction to sunlight exposure. As a result, having enough sunshine exposure can help prevent deficits.
Ayurveda also advises avoiding specific foods and lifestyle choices that can contribute to vitamin B6 and B12 deficiency. These are some examples:
Alcohol intake can deplete the body of critical vitamins and minerals, including iron. Processed foods: Processed foods are often low in essential nutrients, including vitamin B6 and B12.
Excessive sugar consumption to deal with vitamin B6 and B12 deficiency:
Excessive sugar consumption can deplete the body of essential nutrients, including vitamin B6 and B12.
Smoking:
Smoking can deplete the body of essential vitamins and minerals, including vitamin B6 and B12.
Stress:
As mentioned earlier, stress can deplete the body of essential vitamins and minerals, including vitamin B6 and B12.
VEGETARIAN SOURCES OF VITAMIN B6 & B12
| Sure, here’s a chart of vegetarian foods that are good sources of vitamin B6 and B12 | ||
| Food | Vitamin B6 Content (mg) | Vitamin B12 Content (mcg) |
| Fortified Cereals | 0.5-2.5 | 0.6-6 |
| Nutritional Yeast | 0.5-2.5 | 3-4 |
| Soybeans | 0.6-0.8 | 0 |
| Chickpeas | 0.55-0.6 | 0 |
| Lentils | 0.25-0.6 | 0 |
| Black Beans | 0.2-0.4 | 0 |
| Spinach | 0.2-0.3 | 0 |
| Sunflower Seeds | 0.4-0.7 | 0 |
| Walnuts | 0.2-0.3 | 0 |
| Pistachios | 0.3-0.4 | 0 |
| Hazelnuts | 0.2-0.3 | 0 |
| Almonds | 0.2-0.3 | 0 |
| Avocado | 0.4-0.5 | 0 |
| Please note that the vitamin B12 content in these plant-based foods is relatively low | ||
There are also some scientific studies that support the efficacy of certain Ayurvedic lifestyle practices for addressing vitamin B6 and B12 deficiencies:
Yoga:
A study published in the Journal of Ayurveda and Integrative Medicine found that practicing yoga improved vitamin B12 levels in individuals with a deficiency.
Meditation:
A study published in the Journal of Alternative and Complementary Medicine found that practicing meditation improved vitamin B6 levels in healthy individuals.
Pranayama:
A study published in the Journal of Ayurveda and Integrative Medicine found that practicing pranayama (breathing exercises) improved vitamin B12 levels in healthy individuals.
While Ayurvedic treatments and lifestyle practises can be beneficial in resolving vitamin B6 and B12 deficits, they should not be used in place of medical treatment. If you feel you have a vitamin B6 or B12 deficiency, speak with a healthcare practitioner for accurate diagnosis and treatment.
While some fruits and vegetables contain vitamin B6 and B12, it is difficult to correct for a shortage simply through plant-based sources. Animal-based foods, such as meat, fish, poultry, and dairy products, are high in vitamin B12. Vegetarians and vegans are more likely to develop vitamin B12 deficiency and may need to rely on fortified foods or pills to meet their needs.
Plant-based foods that contain vitamin B6 include nuts, seeds, whole grains, and legumes. However, vitamin B6 bioavailability from plant sources is often lower than that from animal sources. Cooking and processing can also decrease the amount of vitamin B6 in plant-based foods.
To avoid deficits, it is critical to consume a varied and balanced diet that includes both animal-based and plant-based sources of vitamin B6 and B12. A healthcare practitioner may recommend supplements if you are unable to meet your vitamin B6 and B12 needs through diet alone.
If you are looking for plant-based sources of vitamin B6 and B12 to add to your diet, here are some options:
Vitamin B12-fortified plant-based milk: Some plant-based milks, such as soy milk and almond milk, may be fortified with vitamin B12.
Nutritional yeast:
Nutritional yeast is a popular ingredient among vegans and vegetarians because it is a good source of vitamin B12.
Fortified breakfast cereals:
Some breakfast cereals are fortified with vitamin B12.
Mushrooms:
Some types of mushrooms, such as shiitake mushrooms, contain vitamin B12.
Bananas:
Bananas are a good source of vitamin B6, providing about 20% of the daily value per medium-sized banana.
Sweet potatoes:
Sweet potatoes are also a good source of vitamin B6, providing about 15% of the daily value per medium-sized sweet potato.
It is important to note that while these plant-based sources can contribute to your daily vitamin B6 and B12 intake, they may not be sufficient to meet your needs if you are deficient. Additionally, some of these plant-based sources may not be suitable for individuals with certain dietary restrictions or allergies.
Therefore, it is always a good idea to consult with a healthcare practitioner or registered dietitian to ensure that you are meeting your nutritional needs through a balanced diet or appropriate supplementation.
The recommended daily intake for vitamin B6 and B12 varies depending on age, gender, and other factors such as pregnancy and lactation. Here are the recommended daily intakes for vitamin B6 and B12 according to the National Institutes of Health (NIH):
Vitamin B6:
Adult men (19-50 years old): 1.3 mg/day
Adult women (19-50 years old): 1.3 mg/day
Pregnant women: 1.9 mg/day
Lactating women: 2.0 mg/day
Vitamin B12:
Adults (19 years and older): 2.4 mcg/day
Pregnant women: 2.6 mcg/day
Lactating women: 2.8 mcg/day
While it is difficult to rely solely on fruits and vegetables to meet your daily vitamin B6 and B12 needs, here are some examples of plant-based foods that can help you reach your daily requirements:
Vitamin B6:
1 medium-sized banana: 0.4 mg
1 medium-sized sweet potato: 0.4 mg
1 cup cooked spinach: 0.4 mg
1/2 cup cooked lentils: 0.2 mg
1/2 cup cooked chickpeas: 0.2 mg
Vitamin B12:
1 cup unsweetened fortified soy milk: 1.2 mcg
1/4 cup nutritional yeast: 2.4 mcg
1 cup fortified breakfast cereal: varies (check the nutrition label)
1 cup shiitake mushrooms: 0.4 mcg
It is important to note that while these plant-based sources can contribute to your daily vitamin B6 and B12 intake, it may be difficult to consume enough through diet alone, especially for those with certain dietary restrictions or medical conditions. Therefore, supplementation may be recommended by a healthcare practitioner to ensure adequate intake.
In Ayurveda, there are several natural remedies and herbs that are believed to help with vitamin B6 and B12 deficiencies. However, it is important to note that there is limited scientific evidence to support the effectiveness of these remedies, and they should not be used as a substitute for medical treatment.
Scientifically Proven Ayurvedic Medicines
On the basis of certain scientific tests Ayurvedic medicines have also been proved to be effective in treating vitamin B6 and B12 deficiencies:
Brahmi:
According to a study published in the International Journal of Ayurveda Research, brahmi administration boosted vitamin B12 levels in individuals with diabetes.
Shatavari:
According to a study published in the Journal of Ayurveda and Integrative Medicine, shatavari supplementation enhanced vitamin B12 levels in people who were deficient.
Overall, Ayurveda suggests a comprehensive strategy to correcting vitamin B6 and B12 deficits, which includes a well-balanced diet, specific herbs, stress-reduction practises, and appropriate sunlight exposure.
Ashwagandha:
Ashwagandha is an adaptogenic herb that is believed to help support the immune system and improve overall health. It may also help with vitamin B12 deficiencies, as some studies have suggested that it can increase red blood cell counts and improve blood cell morphology.
Ginger:
Ginger is a commonly used spice in Ayurvedic medicine that is believed to help with digestive issues and inflammation. It may also help with vitamin B6 deficiencies, as some studies have suggested that it can improve the absorption of vitamin B6 from food.
Turmeric:
Turmeric is another commonly used spice in Ayurvedic medicine that is believed to have anti-inflammatory properties. Some studies have also suggested that it may help with vitamin B12 deficiencies, as it can increase the absorption of vitamin B12 from food.
Triphala:
Triphala is an Ayurvedic herbal blend that is believed to help with digestion and promote overall health. It may also help with vitamin B12 deficiencies, as some studies have suggested that it can increase the absorption of vitamin B12 from food.
Shankhapushpi:
Shankhapushpi is an Ayurvedic herb that is believed to have cognitive-enhancing properties.
Although Some studies have suggested that it may also help with vitamin B12 deficiencies, as it can improve cognitive function and red blood cell counts.
While these Ayurvedic medicines may have potential benefits for vitamin B6 and B12 deficits, more research is needed to validate their efficacy. It is also critical to seek the advice of a healthcare practitioner before using any natural remedies, as they may interact with drugs or have other negative consequences.
However, before introducing any new supplements or herbs into your diet, you should contact with a healthcare practitioner..
Scientific Studies and Researches on the role of Vitamin B6 & B 12
There are many studies and research papers on vitamin B6 and B12 deficiency and its effects on health. Here are some of them:
- Effects of Vitamin B6 and B12 Supplementation on Cognitive Function, Depressive Symptoms, and Fatigue: A Systematic Review, Meta-Analysis, and Meta-Regression²
- This study reviewed 18 randomized controlled trials that examined the effects of vitamin B6 and B12 supplementation on cognitive function, depressive symptoms, and fatigue in adults. The results showed that:
- Vitamin B6 and B12 supplementation had no significant effect on cognitive function or depressive symptoms compared to placebo or control groups.
- Vitamin B6 and B12 supplementation significantly reduced fatigue scores compared to placebo or control groups, especially in participants with low baseline levels of these vitamins or high levels of homocysteine (an amino acid that can be harmful to the brain and blood vessels).
- The effects of vitamin B6 and B12 supplementation on cognitive function, depressive symptoms, and fatigue may depend on the dose, duration, and population characteristics of the trials.
## Vitamin B6 – Health Professional Fact Sheet³
This fact sheet provides information on the functions, sources, intakes, status, interactions, and health effects of vitamin B6. Some of the highlights are:
- Vitamin B6 is involved in more than 100 enzyme reactions in the body, mostly related to protein metabolism. It also helps synthesize neurotransmitters, hemoglobin, histamine, and sphingolipids.
- Vitamin B6 is naturally present in many foods, such as poultry, fish, potatoes, bananas, and chickpeas. It is also added to some fortified foods and available as a dietary supplement.
- The recommended dietary allowance (RDA) for vitamin B6 ranges from 1.3 mg to 2 mg per day for adults depending on age and sex. The tolerable upper intake level (UL) is 100 mg per day for adults.
- Vitamin B6 deficiency can cause microcytic anemia, seborrheic dermatitis, glossitis, cheilosis, peripheral neuropathy, and impaired immune function. Vitamin B6 toxicity can cause sensory neuropathy and skin lesions.
- Vitamin B6 can interact with some medications, such as anticonvulsants, cycloserine, isoniazid, levodopa, phenelzine, pyridoxine antagonists, and theophylline.
- Intakes of folate, vitamin B6 and B12 and risk of depression in community-dwelling older adults: the Quebec Longitudinal Study on Nutrition and Aging¹
This study analyzed data from 1,771 community-dwelling older adults (aged 65 years or older) who participated in a longitudinal study on nutrition and aging in Quebec.
The study assessed the intakes of folate, vitamin B6 and B12 from food and supplements and the incidence of depression over six years. The results showed that:
- Higher intakes of folate from food were associated with a lower risk of depression. This association was stronger for women than for men.
- Higher intakes of vitamin B6 from food were associated with a lower risk of depression only for men.
- Higher intakes of vitamin B12 from food were not associated with the risk of depression for either sex.
- Supplemental intakes of folate, vitamin B6 or B12 were not associated with the risk of depression for either sex.
(1) Effects of Vitamin B12 Supplementation on Cognitive Function … – PubMed. .
(2) Vitamin B6 – Health Professional Fact Sheet – Office of Dietary …. https://ods.od.nih.gov/factsheets/VitaminB6-HealthProfessional/.
(3) Intakes of folate, vitamin B6 and B12 and risk of depression in …. https://www.nature.com/articles/ejcn2015202.
(4) Vitamin B-6 – Mayo Clinic. https://www.mayoclinic.org/drugs-supplements-vitamin-b6/art-20363468. (5) Vitamin B-12 – Mayo Clinic.
https://www.mayoclinic.org/drugs-supplements-vitamin-b12/art-20363663
