Vitamin B6:Vitamin B6 helps body metabolize fats and carbohydrates and break down glycogen, the storage form of glucose. Vitamin B6 is needed to make the oxygen-carrying hemoglobin in your red blood cells and to keep your immune and nervous systems healthy. Vitamin B6 helps reduce the risk of heart disease (along with folate and vitamin B12). Adult women need 1.3-1.5 milligrams and men need 1.3 to 1.7 milligrams of B6 (depending on their age). B6 is found in many foods, including cereal, meat, fish, poultry vegetables, fruits, nuts, peanut butter, and more - so Americans easily meet their daily needs. Taking a supplement can actually be harmful and can contribute to carpal tunnel syndrome, and pms. The upper limit is set to 100 milligrams.
Vitamin B12:Vitamin B12 s the only water-soluble vitamin that can be stored in your body, primarily in the liver. A protein in your stomach called "intrinsic factor" is needed to promote vitamin B12 absorption. Intrinsic factor binds with vitamin B12 in your small intestine. Those who are unable to produce intrinsic factor are often given B12 shots directly into the blood, bypassing the intestines.
Your body needs vitamin B12 to use certain fatty acids and amino acids and to make the DNA in your cells. Vitamin B12 is also needed for healthy nerves and tissues.
Adults need 2.4 micro-grams of vitamin B12 daily. The body's ability to absorb naturally occurring vitamin B12 from foods diminishes with age, which is why many older individuals take supplements.
B12 is found only in foods from animal sources, such as meat, fish, poultry, and dairy products. Synthetic vitamin B12 is found in fortified soy milk, and some cereals.
There are no known risks of consuming too much vitamin B12.
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