B vitamins, sometimes called B complex, assist the metabolic processing of fats and proteins, as well as glucose production. B vitamins help to keep hair, eyes, liver and skin healthy, and maintain proper functioning of the nervous system. Since B vitamins are water-soluble, they are not stored in the body and must be supplied in food or supplements. Homocysteine, an amino acid found in the body, is broken down in the presence of vitamins B6, B12 and B9. Homocysteine levels in the blood tend to be low because it is a byproduct of the break down of another amino acid, methionine, and usually undergoes a rapid conversion into other products used in the body. The three mentioned B vitamins are required for this conversion to take place, and in their absence, there is a build up of homocysteine.
Homocysteine
The level of the amino acid homocysteine in the blood is heavily dependent on your diet, with your intake of vitamins B12, B6 and B9 exerting the most influence. Hyperhomocysteinemia, or elevated homocysteine levels in the blood, is associated with increased risk of coronary heart disease and stroke, as well as fatty deposits in peripheral arteries, a condition known as peripheral vascular disease. Homocysteine appears to damage arterial walls, paving the way for blood clots and artherosclerosis.
Minimal Vitamin B12, Maximum Benefit
Vitamin B12 helps make the myelin sheath of nerve cells, and is used in the formation of red blood cells. The amount of vitamin B12 needed in the body is quite small with an RDA, or Recommended Daily Allowance, ranging from 0.3 mcg, or micrograms, for infants 6 months and under, up to 2 mcg at 11 years and older. Both oral and injectable supplements are available, but this vitamin is found in various foods including clams, beef and beef liver, chicken liver, lamb, tuna, eggs and dairy products. Your body teams the supply of vitamin B12 with vitamins B6 and B9 to keep homocysteine levels in check.
Vitamin B6 and Health
Known as pyridoxin, vitamin B6 is used in making some of the body's neurotransmitters, and is required for proper brain function and development. It also has the potential to affect your moods, since it is used in the production of the mood controlling hormones serotonin and norepinephrine. A balanced diet should meet the vitamin B6 requirements of the body. RDA of 0.5 mg for children 1 to 3 years old increases gradually to 1.3 mg per day for adults 19 to 50 years. Dietary sources of B6 include dairy products, beans, whole grain flour, sunflower seeds, carrots, spinach, chicken, shrimp, tuna and salmon. Multivitamins and B complex vitamins contain B6, but it is also available by itself as tablets, soft-gels and lozenges. As part of the regulatory group that controls homocysteine levels in the body, a daily supply of vitamin B6 is vital for everyone.
Folic Acid, A.K.A. Vitamin B9
Commonly referred to as folate, vitamin B9 is used in DNA production and the formation of red blood cells. Folate has been identified as helping to prevent birth defects such as spina bifida if taken before and during pregnancy. Working in conjunction with vitamins B6 and B12, folate makes a valuable contribution to overall health by facilitating the maintenance of acceptable homocysteine levels. Liver, pork, poultry, shellfish, legumes and beans, whole grains, citrus and dark green, leafy vegetables all feature among the foods known to be rich in folate. The RDA of 150 mcg per day for children 1 to 3 years, up to 400 mcg per day for adults can be easily met with a balanced diet. Supplements are available as the man-made form of folate, popularly known as folic acid.
Considerations
Vitamin B12, vitamin B6 and vitamin B9 are all necessary for homocysteine metabolism. If you are deficient in these vitamins, your blood level of homocysteine will be elevated. A balanced diet should provide adequate amounts of these vitamins to meet the body's needs and keep homocysteine levels within normal range. The many available supplements should be used under the direction of a medical professional.
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