"B" Good to Your Body

Folate and vitamin B12 are two of the many B vitamins we need for good health. Folate is a B vitamin necessary for cell development. Folic acid refers to synthetic or man-made folate. Folate is rich in foods such as legumes, leafy green vegetables, and orange juice. In 1998, the Food and Drug Administration ordered that folic acid to be added to grain foods such as bread, pasta, and rice. Ready-to-eat cereals may have up to 100% of the Daily Value for folic acid.

Our bodies absorb folic acid, the synthetic form of folate, better than folate from food. Eating a well-balanced diet with plenty of fruits, vegetables, and grains ensures that you will get enough folate. Folic acid supplements are not necessary for most people thanks to the fortification of grain foods.

Vitamin Bs12 is another important B vitamin. Vitamin B12 is mainly found in meats, eggs, and dairy products. The current Recommended Dietary Allowance (RDA) for adults is 2.4 mg/day. The National Academy of Sciences' Institute of Medicine recommends that people over age 50 take a supplement with a synthetic form of vitamin B12. Like folic acid, the synthetic form of vitamin B12 is better absorbed. In food, vitamin B12 is bound to protein and requires separation in our stomach before being absorbed. As we age, we sometimes don't make enough stomach acid to separate the B12 from the protein. Medicines that make the stomach less acid, such as antacids, may also reduce vitamin B12 absorption. Ten to 30% of people over the age of 50 may absorb protein-bound vitamin B12 poorly. Synthetic vitamin B12, however, is not bound to protein and is more easily absorbed. You can get synthetic vitamin B12 from fortifiesd food and/or supplements.

Vitamin B12 deficiency can also be caused by a lack of intrinsic factor, a compound produced by our body to help us absorb vitamin B12. Vitamin B12 deficiency due to lack of intrinsic factor is less common, affecting only about 2% of older people. Persons who lack intrinsic factor may develop pernicious anemia. Pernicious anemia cannot be treated with oral vitamin B12; treatment requires Vitamin B12 injections. Vitamin B12 deficiency, whether due to poor absorption of protein-bound vitamin B12 or lack of intrinsic factor, may lead to anemia and changes in the brain and nervous system (see following box).

Brain and Nervous System Disorders Due to Vitamin B12 Deficiency
·Numbness and tingling in the hands and feet
·Sensory loss
·Lack of muscle coordination
·Dementia
·Psychiatric disorders
·Impaired memory
·Impotence

Because vitamin B12 deficiency is difficult to diagnose, it is important to prevent it by taking a vitamin B12 supplement. Prevention is critical because many of the brain and nerve disorders caused by a deficiency cannot be reversed.

Both folate and vitamin B12 may have a role in preventing heart disease. Homocysteine (homo-sis-teen) is an amino acid made from the breakdown of protein in the body. High blood levels of homocysteine may be a risk factor for heart disease. Folate and vitamin B12 along with another B vitamin, vitamin B6, can reduce blood levels of homocysteine and may reduce the risk of heart disease.

In addition to its role in heart disease prevention, folate may also play a role in cancer prevention, particularly prevention of colorectal cancer.

So "B" good to your body and eat a well-balanced diet to obtain adequate folate, and consider taking a vitamin B12 supplement to ensure good health.

Debbie Wilburn is County Agent/Family and Consumer Science Agent with the Hall (770)535-8290 and the Forsyth (770)887-2418 County Extension Service.

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