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Healthy You Archives |
Protecting Your Health
The Powerful Vitamin B FamilyMake sure you’re getting enough of these vital nutrients
How Much Do You Need?
Niacin (B3) boosts energy, keeps your nervous system humming and lowers mildly high cholesterol. “Many people choose niacin over prescription cholesterol drugs because it’s cheaper with fewer side effects,” says registered dietitian Melissa Faura of Lehigh Valley Hospital and Health Network. But talk to your doctor before exceeding the recommended dietary allowance (RDA—see chart at right). Water-soluble B vitamins pass easily from the body, but too much of this one can cause facial flushing and gastrointestinal distress. B6 protects against elevated homocysteine, an amino acid linked to clogged arteries. “B6 lowers homocysteine, but hasn’t yet been proven to prevent heart disease,” says Faura’s colleague, family physician Kay Corpus, M.D. “For now, stay within the RDA.” Folic acid (B9) is particularly important for reproductive-age women, says registered pharmacist David Drozdowski of Lehigh Valley Hospital and Health Network. It protects against birth defects like spina bifida, which occur before many women realize they’re pregnant. If you are or may be expecting, Faura says, take 600 micrograms daily and talk to your doctor about boosting your intake of other B vitamins. B12 lowers homocysteine and keeps nerve and blood cells healthy. If you’re over age 50, you may need more than the RDA because aging bodies don’t absorb it well, Corpus says. “Vitamin B12 deficiency can result in pernicious anemia, nerve degeneration and memory loss. Ask your doctor if you should be tested for it.” It’s possible to meet most of your B-vitamin needs through a balanced diet of fortified grains, milk, eggs, meat, nuts, fruits and green veggies. However, because B vitamins aren’t stored in the body and may be destroyed during processing and cooking, Faura suggests taking a daily multivitamin containing the B-complex. Cancer patients, the elderly and alcohol-dependent people may need more than this, and should talk to their doctor about specific B-vitamin supplements. Want to Know More about food sources of B vitamins? Click here . This page last updated 2/12/08 04:08 PM
ARTICLE TOOLS:
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 March April 2006 Eating Healthy
Staying Fit
Caring for Mind and Body
Just for Women
Just for Men
Raising a Family
Heart of Healthy You
Protecting Your Health
Coping with Illness
Aging Well
Keeping Up to Date
Weight Control
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