The Key B Vitamins: Folic Acid and Vitamins B6 and B12
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What are they?
These B vitamins are part of a team of eight called vitamin B complex. Folic acid and Vitamin B6 and B12 work closely together and are essential for good health.
Why take them?
Folic acid and vitamins B6 and B12 are necessary for the production of red blood cells. Vitamin B12 also helps keep nerve cells healthy.
Folic acid is critical for the production and maintenance of new cells, especially during infancy and pregnancy. Studies have shown that the risk of neural tube defects in newborns is reduced by 60 to 100 percent when supplemental folic acid is taken in addition to a varied diet in the month before and month after conception. There’s also evidence that links low blood levels of folate to an increased risk of cancer of the cervix, colon, rectum, lung, esophagus, brain, pancreas and breast.
Vitamin B6 is important for the efficient functioning of the nervous and immune systems. Since it facilitates normal nerve-cell communication, researchers are studying its possible relationship with a host of neurological conditions, such as seizures; Parkinson’s disease; chronic pain; and depression. A few recent studies have linked Alzheimer’s disease with vitamin B6 deficiency. One observational study found that higher blood levels of B6 were associated with better performance on two measures of memory but were unrelated to performance on 18 other cognitive tests. It has yet to be determined whether a mild deficiency contributes to age-associated declines in mental function.
If you decide to boost your intake of these vitamins, your best bet is to take a high-potency multivitamin (usually labeled “ultra” or “high-potency’) or vitamin B complex supplement. “Balance is the key.”
Vitamin B12 is found mostly in animal products, so strict vegetarians are higher risk for deficiency. Adults over 50 are also prone to B12 deficiency because absorption depends on the normal functioning of the stomach, pancreas and small intestine, which can decrease as people age. Studies suggest that low level of vitamin B12 may increase the risks of some cancers. A recent observational study found that postmenopausal women with high blood levels of the vitamin. What isn’t clear is whether decreased blood levels of vitamin B12 are cause or result of breast cancer.
The relationship between Helicobacter pylori infection, stomach cancer and vitamin B12 deficiency is also commanding attention and is currently an area of active research.
Low blood levels of folate and vitamins B6 and B12 have been implicated in heart disease. Studies indicate such deficiencies may increase the blood level of homocysteine. (Too much of this amino acid may damage coronary arteries).
What food are they in?
Green vegetables, beans, whole grains and orange juice all have folic acid. Animal foods, such as fish and meats, contain high amounts of vitamin B6 and B12. Vitamin B6 is also present in chickpeas, potatoes, avocados and bananas. Additional sources of vitamin B12 include eggs, cheeses and fortified breakfast cereals.
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