Some Things You Should Know About Multivitamins (Part 3)

There are 8 B vitamins. The more popular ones that are often found in multivitamin supplements are vitamin B-1, B-6, and B-12. B vitamins are often referred to as vitamin B-complex. B-complex vitamins are needed for a healthy liver, skin, hair, and eyes. Vitamin B-complex help the body convert food (carbohydrate) into fuel (glucose), which the body uses to produce energy. The brain and the nervous system also need vitamin B-complex. All B vitamins are water soluble, meaning that the body does not store them.

Vitamin B-1

The other name for vitamin B1 is thiamine or thiamin. Vitamin B-1 is sometimes called an “anti-stress” vitamin. It strengthens the immune system and improves the body’s ability to withstand stressful conditions. It is called B-1 because it is the first B vitamin that was discovered. A multivitamin supplement with 50 to 100 milligrams (mg) of thiamine is safe. Foods that are rich in vitamin B-1 are pork, beef, poultry, organ meats, wheat germ, legumes, bran, nuts, and whole-grain cereals and rice.

Vitamin B-6 (pyridoxine)

Adequate levels of this vitamin may help reduce the risk for heart attack. It lowers blood homocysteine that is considered as a risk factor for heart attack. Pyridoxine also improves immune system function. Older adults who don’t eat variety of foods may not get enough of pyridoxine. A good idea is a daily multivitamin supplement that contains just enough of vitamin B-6: that is, 2 mg of vitamin B-6. Research on pyridoxine revealed that very high doses result in nerve damage to the arms and legs. It is usually reversible and nerve function goes back to normal when supplementation is stopped. Foods that are rich in vitamin B-6 are leafy vegetables, cereal grains, potatoes, bananas, carrots, spinach, cheese, eggs, fish, and sunflower seeds.

Vitamin B-12 (cobalamine)

Adequate levels of vitamin B-12 may reduce your risk of anemia, cardiovascular disease and stroke. It is a micronutrient that is needed by the body to maintain red blood cells, nerve cells, and normal covering of nerve cells (myelination). It also improves neurotransmitter function in the brain. Older adults often don’t absorb this vitamin well. A multivitamin with 2 micrograms (mcg) may help. Milk and dairy products, eggs, meat, fish, poultry, and shellfish are rich in vitamin B-12.