Be smart about B vitamins

Q: I’m bewildered by the B vitamins. I have Type 2 diabetes and elevated LDL cholesterol, so what ones should pay special attention to? — Fred T., Stuart, Florida

A: There are eight B vitamins, and they help keep your metabolism healthy, create blood cells, maintain your nervous system and brain, and protect your DNA and RNA. Recently three Bs — folate (B9), B12 and B6 — have been shown to protect you from heart woes and help with managing diabetes.

A study in JAMA Network Open tracked around 4,400 folks for 30 years, starting around age 25. The researchers found that if you have low levels of those B vitamins, you are at risk for metabolic syndrome (that includes high blood pressure, elevated LDL cholesterol, insulin resistance, diabetes and obesity).

In contrast, folks getting the highest intake of folate cut their risk for metabolic syndrome by 61%; those getting the most B6 reduce the risk 39% and it is 26% lower for those getting the most B12 — when compared with those getting the least amounts.

Folate helps form DNA and RNA, and aids protein metabolism. It’s in asparagus, Brussels sprouts and dark leafy greens, oranges, nuts, peanuts, black-eyed peas, and kidney beans. The Centers for Disease Control and Prevention says women of reproductive age should take a 400 mcg supplement daily.

B12 aids the development and function of nerve cells and helps form DNA and red blood cells. It’s in fish, chicken, low- and nonfat dairy, and enriched soy milk. Around 10% to 30% of adults age 50 and older have difficulty absorbing B12 from food.

B6 is involved in protein metabolism. It’s found in chickpeas, salmon, tuna and chicken, starchy vegetables and some non-citrus fruits. The CDC says 24% of people in the U.S. who do not take B6 supplements are deficient.

Up your food intake of these vitamins and get a blood test to check your levels. Take a daily multivitamin that includes minerals — half in the morning and half in the evening — if your doctor recommends.