Vitamin B6 and Vitamin B12: Function, Roles, and RDA's

Many people think of calcium and Vitamin D when discussing bone health. However, many factors contribute to bone density: hormonal balance, genetics, exercise, and nutrition. This blog is focused on Vitamin B6 and Vitamin B12 and their role in bone health.
Some B6 functions related to bone health include: (paraphrased from http://betterbones.com/) Specific information can be found at  http://www.betterbones.com/bonenutrition/vitamin-b6.aspx

• Production of hydrochloric acid (HCI) by the stomach. HCI is necessary for calcium absorption.
• It is needed for adrenal functioning. What does adrenals have to do with bones?  Well, many hormones are produced by the adrenals and hormonal harmony is essential for proper mineral balance.
• Collagen is a protein in bone and B6 is a co-factor in enzymes cross-linking collagen strands.
• B6 helps prevent the build-up of homocysteine in the body. Elevated homocysteine leads to reduction in bone density and is known as a risk for heart disease.

Vitamin B12 is needed for building protein, aids in red blood cell formation, and is needed for central nervous system maintenance. As bones go through modeling or remodeling, collagen is the protein substance that is used as a binding agent. Red blood cells make their way through the bone and carry oxygen to the bone tissue as well as transport iron throughout the body. Without vitamin B12, people can develop anemia. I will be doing a seperate post specific to the limitations of vitamin B12 absorption in vegans, vegetarians, and people with certain intestinal disorders.

Food sources and RDA recommendations chart: