Vitamins B group - the powerhouse of mental health

Therapeutic effect: Folic Acid with B6 and B12

High plasma homocysteine is linked to the risk of diabetes-related cardiovascular disease, nephropathy, and proliferative retinopathy. Co-supplementing with pyridoxine (vitamin B6), folic acid (vitamin B9), and vitamin B12 helps reduce homocysteine levels and the risk of cardiovascular disease. In the HOPE-2 study with 5,522 patients, high-dose B6, B9, and B12 cosupplementation decreased the risk of stroke. For patients on hemodialysis, folate and methylcobalamin (a B12 vitamer) cosupplementation also reduced homocysteine and asymmetric di-methylarginine (ADMA) levels, the nitric oxide synthase inhibitor.

Folic acid's role in Manhood

Earlier we mentioned the benefits of folic acid for women. However, according to one published research, it can benefit men too. Dads-to-be with low levels of folate were at increased risk of having sperm with abnormal number of chromosomes. So, the researchers advise men in baby-making mode to increase their folate intake. Men with high folate intake had lower overall frequencies of aneuploid sperms (those with an extra or missing chromosome – the common cause of genetic disorders including human birth defects).

Folic acid and B12 can boost memory

Older adults who want a sharper memory should know that a two years study with 700 participants aged 60 to 74 years has found that taking folic acid and vitamin B12 for two years improves both short and long-term memory. As researchers at Australian National University found that a daily dose of 400 micrograms of folic acid and 100 micrograms of vitamin B12 helped some people to improve their memory. The researchers believe that two B vitamins may have an important role in promoting healthy ageing and mental wellbeing, as well as sustaining good cognitive functioning for longer. The study was published in the American Journal of Clinical Nutrition.

Recommentation for Folic Acid

Folic acid is most effective when taken with a quality multivitamin and mineral supplements. An intake of 1 mg is safe and beneficial over the long term. For those at risk of deficiency, 400-800 mcg supplementation is recommended. Folic acid’s water-soluble nature allows rapid removal from the body even after an overdose. The kidneys filter it out of the blood and excrete it in the urine, ending any side effects of an overdose.

Importance of Vitamin B6

Vitamin B6 is vital for the body, and its deficiency has numerous detrimental effects on health, commonly observed in individuals following a North-American diet. Recent national health data in the USA reveals that 90% of women and 71% of men do not meet the Recommended Dietary Allowance (RDA) for this vitamin.

Low intake of foods rich in highly bioavailable vitamin B6, alongside medication use, pollutant exposure, and chronic digestive disorders, contribute to poor B6 status.

Diabetics and women over sixty-five are at higher risk of B6 deficiency. This deficiency leads to microcytic hypochromic anemia, glossitis, dermatitis, depression, and increase the risk of heart diseases.