How much B Vitamins should I take daily?
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Daily Vitamin B12 Intake Recommendations
Optimal Daily Intake of Vitamin B12
Research indicates that the optimal daily intake of vitamin B12 varies depending on the population and specific health markers. For Danish postmenopausal women, a daily intake of approximately 6 micrograms (µg) of vitamin B12 was found to be sufficient to correct all measured vitamin B12-related variables, including serum cobalamin and methylmalonic acid (MMA) levels. Similarly, in a healthy young population, a daily intake of 4 to 7 µg of vitamin B12 was associated with steady concentrations of vitamin B12-related biomarkers, suggesting that the current Recommended Dietary Allowance (RDA) of 2.4 µg might be inadequate for optimal health.
General Recommendations and Variability
Extensive evidence supports that a daily intake of 2 µg of cobalamin is sufficient to maintain adequate vitamin B12 levels and a substantial reserve body pool in normal individuals. However, the variability in absorption and individual health status can influence the required intake. For instance, vegetarians and vegans, who are more vulnerable to vitamin B12 deficiency, may benefit from higher doses. A study found that both low (350 µg/week) and high (2000 µg/week) sublingual dosages of vitamin B12 were effective in improving vitamin B12 status in vegans and vegetarians with marginal deficiency.
Vitamin B6 Intake Recommendations
The recommended intake (RI) of vitamin B6 also varies by demographic factors. For adult females, the RI is 1.4 mg/day, while for adult males, it is 1.6 mg/day. These values are derived from balance studies ensuring adequate plasma pyridoxal-5'-phosphate (PLP) concentrations. The tolerable upper intake level (UL) for vitamin B6 is set at 12 mg/day for adults to avoid the risk of peripheral neuropathy associated with excessive intake.
Conclusion
In summary, while the general RDA for vitamin B12 is 2.4 µg/day, evidence suggests that an intake of 4 to 7 µg/day may be more beneficial for maintaining optimal health markers in various populations . For vitamin B6, the recommended intake is 1.4 mg/day for women and 1.6 mg/day for men, with an upper limit of 12 mg/day to prevent adverse effects . Individual needs may vary, especially for those with specific dietary restrictions or health conditions, and higher doses may be necessary to achieve and maintain adequate vitamin levels.
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