Be Cautious ... With 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 more fit body. Even postmenopausal women can end up over the top - and in peril - by taking excessive supplements of vitamins B6 and B12.

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 vitamin B6 and B12 was the highest (35 mg/day of B6 and 20 mcg/day of B12) were at an almost 50% increased 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 multi, 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, cognitive development and immune function (B6).

Foods sources of vitamin B12: Salmon (1 serving equals 80%/RDA), tuna, fortified cereals, low-fat yogurt and low-fat milk. Vitamin B6: chickpeas (1 serving equals 55% of the RDA), salmon, chicken breast, fortified cereals and non-citrus fruits.

© 2019 Michael Roizen, M.D. and Mehmet Oz, M.D.
Distributed by King Features Syndicate, Inc.

Read more http://cdn.kingfeatures.com/rss/feed/editorial/index.php?content=YouDocTips_20190606


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