How much B Vitamins (including B12, B6, and Folate) should I take daily?
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Daily Recommended Intake of B Vitamins: B12, B6, and Folate
Introduction to B Vitamins and Their Importance
B vitamins, including B12, B6, and folate, play crucial roles in various bodily functions such as DNA synthesis, red blood cell formation, and neurological health. Understanding the appropriate daily intake of these vitamins is essential for maintaining optimal health and preventing deficiencies.
Recommended Daily Intake for Vitamin B12
General Population
For the general adult population, the recommended daily intake of vitamin B12 is approximately 2.4 micrograms (µg) per day. This recommendation is based on the vitamin's role in maintaining healthy nerve cells and producing DNA.
Special Populations: Vegetarians and Vegans
Vegetarians and vegans are at a higher risk of vitamin B12 deficiency due to the vitamin's primary presence in animal products. A study suggests that a sublingual dosage of 50 µg/day (350 µg/week) is effective in maintaining adequate B12 levels in these populations, compared to a single large weekly dose of 2000 µg, which is less efficiently absorbed.
Recommended Daily Intake for Vitamin B6
General Population
The recommended daily intake of vitamin B6 for adults is about 1.3 to 2.0 milligrams (mg) per day, depending on age and sex. This vitamin is essential for protein metabolism and cognitive development.
Cardiovascular Health
Higher intake of vitamin B6 has been associated with a reduced risk of coronary heart disease (CHD). A meta-analysis found that a 0.5 mg/day increment in vitamin B6 intake was associated with a 13% lower risk of CHD.
Recommended Daily Intake for Folate
General Population
For non-pregnant adults, the recommended daily intake of folate is 400 micrograms (µg) per day. Folate is vital for DNA synthesis and repair, and its deficiency can lead to anemia and other health issues.
Women of Reproductive Age
Women capable of becoming pregnant are advised to take an additional 400 µg/day of synthetic folic acid from supplements or fortified foods to reduce the risk of neural tube defects (NTDs) in their offspring. This is particularly important as the average intake from food fortification alone is insufficient.
Health Benefits and Risks
Bone Health
A study on adults aged 50 years and older found that low-dose B-vitamin supplementation, including folic acid (200 µg), vitamin B12 (10 µg), and vitamin B6 (10 mg), did not significantly affect bone mineral density (BMD) overall. However, it did show benefits in individuals with lower baseline B12 status.
Cognitive Function
Higher levels of vitamin B12 and folate have been associated with better cognitive function in older adults. However, the evidence is not strong enough to conclude that these vitamins can prevent cognitive decline.
Cardiovascular Health
In addition to vitamin B6, higher intake of folate has been linked to a lower risk of coronary heart disease. A 250 µg/day increment in folate intake was associated with a 21% lower risk of CHD.
Cancer Risk
Increased intake of folate and vitamin B6 has been associated with a reduced risk of esophageal cancer. However, higher vitamin B12 intake was surprisingly linked to an increased risk of esophageal adenocarcinoma, suggesting that B12 should be consumed in moderation.
Conclusion
The recommended daily intake of B vitamins varies based on individual needs and health conditions. For the general population, 2.4 µg/day of vitamin B12, 1.3-2.0 mg/day of vitamin B6, and 400 µg/day of folate are generally sufficient. Special populations, such as vegetarians, vegans, and women of reproductive age, may require tailored supplementation to meet their specific needs. Always consult with a healthcare provider before starting any new supplement regimen.
Sources and full results
Most relevant research papers on this topic
A 2‐Year Randomized Controlled Trial With Low‐Dose B‐Vitamin Supplementation Shows Benefits on Bone Mineral Density in Adults With Lower B12 Status
Vitamin B12, B6, or Folate and Cognitive Function in Community-Dwelling Older Adults: A Systematic Review and Meta-Analysis.
Intake of vitamin B6, folate, and vitamin B12 and risk of coronary heart disease: a systematic review and dose-response meta-analysis of prospective cohort studies
Intake of Dietary One-Carbon Metabolism-Related B Vitamins and the Risk of Esophageal Cancer: A Dose-Response Meta-Analysis
Effect of two different sublingual dosages of vitamin B12 on cobalamin nutritional status in vegans and vegetarians with a marginal deficiency: A randomized controlled trial.
Micronutrients and women of reproductive potential: required dietary intake and consequences of dietary deficiency or excess. Part I – Folate, Vitamin B12, Vitamin B6
Intakes of Folate, Vitamin B6, and Vitamin B12 in Relation to Diabetes Incidence Among American Young Adults: A 30-Year Follow-up Study
Short-term folate, vitamin B-12 or vitamin B-6 supplementation slightly affects memory performance but not mood in women of various ages.
The SU.FOL.OM3 Study: a secondary prevention trial testing the impact of supplementation with folate and B-vitamins and/or Omega-3 PUFA on fatal and non fatal cardiovascular events, design, methods and participants characteristics
[Quantification, dietary intake adequacy, and food sources of nutrients involved in the methionine-methylation cycle (choline, betaine, folate, vitamin B6 and vitamin B12) in pregnant women in Spain].
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