The B vitamins are essential for health and must be obtained from food. Vitamin B-12, vitamin B-6 and folate, sometimes called vitamin B-9, are especially important for production of red blood cells, synthesis of DNA for new cells, metabolism of proteins and support of the nervous and immune systems. Eating a healthy diet is the first step to ensure that you obtain sufficient amounts of these vitamins. Consult your doctor or a dietitian to develop a dietary regimen that is appropriate for you.
Vitamin B-12
Vitamin B-12 is needed for many important reactions, including the production of essential amino acids from dietary proteins. One of these amino acids is needed for DNA synthesis, so vitamin B-12 is crucial for producing new cells, including red blood cells. It also supports normal function of nerve cells and cells of the immune system. A vitamin B-12 deficiency may cause anemia, leading to fatigue and general weakness. It may also produce loss of appetite, weight loss and nerve problems that cause numbness or tingling of hands and feet, depression, or dementia.
Vitamin B-6
Vitamin B-6 supports about 100 enzymes essential for the body, according to the Linus Pauling Institute. It is crucial in managing blood glucose, it supports production of the neurotransmitters serotonin and dopamine and it is needed for the manufacturing of hemoglobin for red blood cells. Vitamin B-6 may also modify the actions of some hormones and help catalyze reactions used for DNA and RNA synthesis. Although deficiency of this vitamin is rare, failure to consume enough vitamin B-6 may lead to neurological problems such as depression, confusion and seizures.
Folate
Folate is also called vitamin B-9. Like vitamins B-6 and B-12, it is necessary for the production of red blood cells. Folate is also critical for DNA production when cells are dividing rapidly. For this reason it is especially important for infants, children and pregnant women. Folate also helps to metabolize and remove homocysteine, an amino acid that may cause cardiovascular problems when its blood levels are too high. Finally, during DNA production, folate helps prevent changes that may lead to cancer according to the Office of Dietary Supplements. Folate deficiency during pregnancy may lead to serious problems in newborns such as neural tube defects. In children it may slow growth and in adults it may produce anemia and digestive problems.
Sources and Recommendations
Vitamin B-12 is found only in animal based foods. The richest sources are beef liver and clams, although all meats, fish, poultry and dairy products contain it. Vitamin B-6 is also found in meats and poultry. Some vegetables and fruits including potatoes, spinach, bananas and beans also provide vitamin B-6. The best sources of folate are leafy green vegetables such as spinach and kale and fruits such as citrus fruits and their juice. The FDA also requires addition of folate to processed grain products such as breads and cereals which are also often fortified with vitamin B-6. Most multi-vitamins contain all three of these vitamins in amounts that fulfill daily needs. However, if you take prescription medicines or if you suffer from any chronic illness, consult your doctor to ensure that your intake of these vitamins are appropriate.
Member Comments