Be Cautious With Vitamins B6 and B12
To look like Chris Hemsworth in two “Thor” films, his stunt double, Bobby Holland Hanton, reportedly ate 35 times a day, sticking with grilled chicken, turkey, spinach, nuts, and boiled eggs.
Even he says that’s over the top.
But you don’t need to be a superhero to overdo your quest for a better body. Even postmenopausal women can end up over the top by taking excessive supplements of vitamins B6 and B12.
Vitamin B-12 is an essential nutrient for bone and nerve health. Although this vitamin might boost energy, increased B-12 intake does not cause weight loss.
An international team of researchers looked at data on more than 75,000 women from 1984 to 2014. Among the 2,304 who had hip fractures, the women whose intake of both vitamins B6 and B12 was the highest (35 mg per day of B6 and 20 mcg per day of B12) had an almost 50% higher risk of hip fracture.
Those doses are 20 times the 1.5 mg recommended daily allowance for B6, and more than eight times the 2.4 mcg RDA for B12.
How’d they get so much? Well, one popular multivitamin for older adults that we looked at delivers 250% of B6 and 833% of B12.
So if you take a daily multivitamin, aim for one with doses close to the RDAs, and enjoy foods that promote red blood cell and nerve health (B12) and metabolism of proteins, lipids, and carbs, as well as cognitive development and immune function (B6).
Foods sources of vitamin B12 include salmon (1 serving equals 80%/RDA), tuna, fortified cereals, low-fat yogurt, and low-fat milk.
Vitamin B6 food sources include chickpeas (1 serving equals 55% of the RDA), salmon, chicken breast, fortified cereals, and non-citrus fruits.
When you take a B6 or B12 vitamin, and it is not taken in combinations of what you need for YOU, then those B vitamins will engulf, or eat all the other B vitmains in your system.