Why do we all need B vitamins?
B vitamins are at the heart of how your body turns the food you eat into the energy you use every day. They support essential processes such as nutrient metabolism, red blood cell formation and immune function, helping your body stay energized and supporting its normal function.
In this guide, we focus on vitamins B6 and B12, two key nutrients that support:
- Energy metabolism
- They are important for cellular energy production
- They contribute to the metabolism of the food you eat to produce energy that it can be used by your cells
- They support the processes that keep energy production running smoothly
- Because most B vitamins aren’t stored in large amounts in the body, regular intake is necessary to avoid running on empty
- Red blood cell formation
- They play an important role in red blood cell formation, the cells that carry the oxygen where it’s needed
- By supporting the formation of red blood cells they play a role in oxygen transport across the body
- Maintenance of the immune function - B12 supports the normal functioning of immune cells to help maintain overall well-being
You’ll discover how these vitamins work, why taking B vitamins consistently matters, who may benefit from supplementation and how taking them could help support your daily energy metabolism.
B Vitamins: The cellular energy factory workers
Mental and physical energy are complex systems. Factors like sleep, diet, and keeping a routine can all play a role, and so does maintenance of micronutrient levels in the body. B vitamins are a group of micronutrients that help your body convert the food you eat into usable energy, and when intake is insufficient, this can contribute to the feeling of running on empty (Tardy et al. 2020).
At Energy Bird, vitamins B6 and B12 are featured across our Build My Energy, Switch On, and Sharpen My Mind formulations. This guide breaks down why these vitamins are important in supporting energy metabolism and overall health.
B vitamins – what they are
B vitamins are a group of eight water-soluble micronutrients that are essential for normal physiological function. They are not synthesized in sufficient amounts by the body and must therefore be obtained from the diet (Kennedy 2016).
Collectively, B vitamins are involved in numerous biological processes, including energy-yielding metabolism, DNA synthesis and repair, oxygen transport and the production of neurochemicals and signalling molecules (Tardy et al. 2020, Kennedy 2016).
One of their most important functions is to support energy metabolism. In other words, they help the body to transform nutrients into energy, but rather than providing energy directly, B vitamins act as coenzymes, which are molecules that enable a wide range of biochemical reactions within cells. These reactions are fundamental to energy metabolism and cellular function (Kennedy 2016).
One important detail: because B vitamins are water-soluble, they are generally not stored in large amounts in the body, with the exception of vitamin B12 that is stored in the liver, and excess amounts are excreted in urine (Kennedy 2016). This means taking them regularly, is important to maintain adequate levels, which is why consistent daily intake can be relevant, especially during periods with high energy demands.
Our formulations focus on vitamins B6 (pyridoxine) and B12 (cobalamin) because of their well-established roles in energy metabolism. They support nutrient metabolism and/or red blood cell formation, helping the body convert food into usable cellular energy.
What B vitamins actually do in your body
One of the key functions of B vitamins is to function as cofactors in enzymatic reactions that regulate metabolism at cellular level. These reactions enable the body to transform nutrients from food into forms that can be used in various cellular processes (Tardy et al. 2020). Among the B vitamins, B6 and B12 are particularly well studied due to their roles in key metabolic processes in the body.
Vitamin B6, in its active form pyridoxal 5′-phosphate (PLP), acts as a cofactor in a large number of enzymatic reactions, particularly those related to amino acid metabolism (Parra et al. 2018).
Vitamin B12 functions as a cofactor for specific enzymes involved in cellular metabolism and metabolic processes, including reactions that are needed for the formation of red blood cells, primarily through the role it plays in DNA synthesis (O’Leary and Samman 2010).
Together, these functions support the body’s ability to metabolize nutrients, produce cellular energy and maintain normal cellular activity.
The link between B vitamins and energy
Most cells in your body contain mitochondria, the tiny specialized structures often referred to as the “power plants” of the cell, where nutrients such as glucose, fats and amino acids are converted into adenosine triphosphate (ATP), the primary form of energy used by cells (Huskisson et al. 2007). Some cell types, including neurons, have particularly high energy demands and can contain large numbers of mitochondria. In fact, the brain accounts for only about 2% of body weight, yet it consumes around 20% of the body’s total energy (Tardy et al. 2020).
B vitamins do not provide energy directly. Instead, they are required for the biochemical processes that enable the conversion of carbohydrates, fats and proteins into usable cellular energy. In practical terms, these vitamins help ensure that the body can efficiently extract and use energy from food. Through their roles in these pathways, they support the production of ATP, the primary molecule that stores and transfers energy within cells (Huskisson et al. 2007, Kennedy 2016). Think of ATP as the body’s “energy currency” that powers almost all cellular processes.
Vitamin B6 contributes to energy production primarily through its role as a coenzyme in a wide range of enzymatic reactions involved in nutrient metabolism, particularly amino acid metabolism. In its active form, pyridoxal 5′-phosphate (PLP), vitamin B6 participates in reactions such as transamination, decarboxylation, and other transformations that allow amino acids to be converted into intermediates that can enter energy-producing pathways. Through these mechanisms, vitamin B6 supports the body’s ability to metabolize nutrients and integrate them into cellular processes linked to energy production (Parra et al. 2018, Stover 2015).
Like vitamin B6, vitamin B12 also supports energy metabolism by acting as a cofactor for key enzymes involved in metabolic pathways that contribute to cellular energy production. In particular, vitamin B12 is required for the conversion of methylmalonyl-CoA to succinyl-CoA, an intermediate that can enter the tricarboxylic acid (Krebs) cycle, a central pathway in energy metabolism. Through its role in such reactions, vitamin B12 contributes to the body’s ability to process nutrients efficiently and maintain normal metabolic function (O’Leary and Samman 2010, Stabler 2013).
Beyond energy metabolism: additional roles of vitamins B6 and B12
While vitamins B6 and B12 are often discussed in the context of energy metabolism, their roles extend to other essential physiological processes that support overall health.
Vitamin B6: tissue and red blood cell formation
Vitamin B6 contributes to tissue formation by enabling reactions that are necessary for the synthesis and transformation of amino acids, which are the building blocks of proteins. These processes are fundamental for the formation and maintenance of body tissues (Parra et al. 2018).
In addition, vitamin B6 plays a role in the formation of red blood cells. It is involved in the synthesis of heme, a key component of hemoglobin, the protein responsible for transporting oxygen in the blood. Adequate vitamin B6 status, therefore, supports normal red blood cell formation and function and oxygen transport capacity (Stover 2015).
Vitamin B12: red blood cells formation and immune function
Vitamin B12, like B6, is essential for the formation of red blood cells, primarily through its role in DNA synthesis. Proper DNA synthesis is required for the normal development and maturation of red blood cells in the bone marrow. When vitamin B12 levels are inadequate, this process is disrupted, leading to the production of abnormal red blood cells (Stabler 2013).
Vitamin B12 also contributes to the maintenance of normal immune function. As part of the broader group of micronutrients involved in immune health, adequate vitamin B12 status supports the proper functioning of immune cells and the body’s ability to respond to challenges. Insufficient intake of key micronutrients, including vitamin B12, can negatively affect immune function, which may affect the body’s response to infections (Calder et al. 2020).
What B6 does – How does it work?
Vitamin B6 is an essential nutrient, meaning the body can’t synthesize it and must obtain it from the diet (Kennedy 2016). It plays a key role in many important physiological processes.
Energy and nutrient metabolism
Vitamin B6 functions as a coenzyme in more than 140 enzymatic reactions, many of which are involved in amino acid metabolism and pathways linked to energy production (Parra et al. 2018, Stover 2015). These reactions support the body’s ability to effectively metabolize nutrients to produce the energy we need.
Tissue formation
Through its involvement in amino acid metabolism and biosynthetic pathways, vitamin B6 contributes to the production of molecules required for normal cellular structure and function (Parra et al. 2018).
Red blood cell formation
Vitamin B6 is involved in the synthesis of heme, a component of hemoglobin, found in red blood cells, which is essential for their function and transport of oxygen within our bodies (Stover 2015).
What B12 does – How does it work?
Like vitamin B6, vitamin B12 is an essential nutrient that supports several important functions related to metabolism and normal physiological processes.
Energy and nutrient metabolism
Vitamin B12 is required for enzymatic reactions involved in cellular metabolism, including those linked to energy production, such as the conversion of methylmalonyl-CoA to succinyl-CoA (O’Leary and Samman 2010).
Red blood cell formation
Vitamin B12 plays a critical role in DNA synthesis, which is necessary for the proper formation of red blood cells (Stabler 2013).
Immune system support
Adequate intake of vitamin B12 contributes to normal immune function, as part of the broader role of micronutrients in supporting immune responses (Calder et al. 2020).
Maintenance of adequate levels in the body
No having enough vitamin B12 is relatively common and can arise from inadequate intake or impaired absorption, particularly in older adults or individuals with restricted diets (O’Leary and Samman 2010).
Who may need vitamin B6 and B12 supplementation
Severe deficiencies are relatively uncommon, but suboptimal levels are more common than many people realize. While nowadays most people obtain sufficient B vitamins through diet, some populations are at increased risk of inadequate status (O’Leary and Samman 2010).
More broadly, inadequate intake of micronutrients can occur in people with unbalanced diets (vitamin B12 for example is mostly found in animal products), or increased energy demands, for example during physically or emotionally demanding periods (Tardy et al. 2020, Huskisson et al. 2007). In such cases, supplementation may help ensure an adequate intake to support the body’s normal function.
How to get the most out of B6 and B12 vitamin supplements
To support the effectiveness of vitamin B6 and B12 supplementation:
- Ensure adequate intake over time: Micronutrient supplementation may require sustained use to correct or prevent deficiencies or during periods of increased energy needs (Huskisson et al. 2007).
- Consider individual factors: Absorption of vitamin B12 can be influenced by physiological conditions such as age-related changes in digestion (O’Leary and Samman 2010).
- Use supplements as a complement to diet: A balanced diet remains the primary source of vitamins and minerals (Tardy et al. 2020), but supplements could help support increased energy needs. Supplementation is often recommended for people complaining of chronic lack of energy and in whom an underlying disease has been excluded (Huskisson et al. 2007)
How B Vitamins fit into our formulations
Vitamins B6 and B12 form the backbone of several Energy Bird products, each paired with ingredients matched to a specific purpose.
Build My Energy: combines vitamins B6 and B12 with American ginseng and L-Theanine. Ginseng is used in herbal medicine as an adaptogen to help increase energy and resistance to stress over time. L-Theanine helps temporarily promote relaxation. Build My Energy is mindfully designed to help establish energy foundations as a part of a consistent daily routine, for the periods of time that need it.
Switch On: pairs vitamins B6 and B12 with Rhodiola rosea and L-Theanine, built for times when you need mental energy and stress resilience. Rhodiola rosea is used as an adaptogen to help temporarily relieve symptoms of stress such as mental fatigue and sensation of weakness, and to help support cognitive functions such as mental focus and mental stamina.
Sharpen My Mind: brings vitamins B6 and B12 together with guarana for cognitive support when it is needed. Guarana is used to help temporarily promote alertness and wakefulness, and to enhance cognitive performance, making it a suitable formula for mentally demanding periods.
Frequently Asked Questions about B vitamins
What B vitamins do?
B vitamins support several important physiological processes, including acting as cofactors in the metabolic pathways that convert food into ATP, the energy your cells rely on. Vitamins B6 and B12 play key roles in energy metabolism and are also involved in red blood cell formation. In addition, vitamin B12 contributes to the normal function of the immune system. If you have any questions about taking a B vitamin supplement, do not hesitate to consult your healthcare provider.
Can I take vitamins B6 and B12 every day?
For most people, vitamins B6 and B12 could be taken daily, as long as intake remains within recommended levels. Because both vitamins are water-soluble, they are not stored in large amounts in the body, and excess quantities are generally excreted in urine. This means a regular intake, whether through diet or supplementation, is important to maintain adequate levels. Consistent intake may be particularly relevant for those with restrictive diets or during periods of increased physiological demands. Always read and follow the label carefully when you take a product containing vitamins B6 or B12. If you have any doubts or questions do not hesitate to consult your healthcare provider.
Should I take a B complex or targeted B vitamins?
It depends on your individual needs and goals. A B complex supplement contains multiple B vitamins together, reflecting that B vitamins often work in interconnected pathways. Such a supplement could be a practical option when you want to support your overall nutritional intake. On the other hand, targeted supplements (such as with B6 or B12 only) may be more appropriate when there is a specific need or risk of deficiency. If you have any questions about which supplement to take do not hesitate to consult your healthcare provider.
Ready to support your energy?
B vitamins play an important role in how your body produces energy at the cellular level, and consistent daily intake may help support energy metabolism when needed. As core ingredients in our BUILD and BOOST formulas, B6 and B12 are central to the Energy Bird approach of supporting your energy throughout the day.
Always read and follow the labels of our products carefully and if you have any questions do not hesitate to consult your healthcare provider.
References
Calder et al. Optimal nutritional status for a well-functioning immune system is an important factor to protect against viral infections. Nutrients. 2020; Apr 23;12(4):1181.
Huskisson et al. The role of vitamins and minerals in energy metabolism and well-being. J Int Med Res. 2007; May-Jun;35(3):277-89.
Kennedy B Vitamins and the brain: Mechanisms, dose and efficacy - A review. Nutrients. 2016; Jan 27;8(2):68.
O’Leary F and Samman S. Vitamin B12 in health and disease. Nutrients. 2010 ; Mar;2(3):299-316.
Parra et al. Vitamin B6 and its role in cell metabolism and physiology. Cells. 2018; Jul 22;7(7):84.
Stabler SP. Vitamin B12 deficiency. N Engl J Med. 2013; May 23;368(21):2041-2.
Stover PJ and Field MS. Vitamin B-6. Adv. Nutr. 2015; Jan 15;6(1):132-3.
Tardy et al. Vitamins and minerals for energy, fatigue and cognition: A narrative review of the biochemical and clinical evidence. Nutrients. 2020; Jan 16;12(1):228.
