How to Use Vitamin B12 With B6 & Folic Acid

Vitamins B12, B6 and folate, the natural form of folic acid, are B vitamins that help convert homocysteine into methionine, a building block from which the body creates new proteins. If homocysteine doesn't break into methionine, elevated levels can lead to the artery-clogging process of atherosclerosis, according to the Harvard School of Public Health. Folate may also lower the risk of colon cancer, breast cancer and birth defects. If you don't get sufficient amounts of these vitamins in your diet, take a supplement.

Instructions

• 1

  Consult your doctor before taking a supplement. Let your doctor know about any other medications you are taking. B12, B6 and folic acid may interact with medications.

• 2

  Purchase a multivitamin with the recommended amounts of B12, B6 and folic acid. You can also find supplements that contain only these three vitamins. Take it once daily, or as directed by your doctor.

• 3

  Include 400 micrograms of folate in your daily diet, either from food or supplements. Folic acid is the term for folate when added to food or supplements. Make sure your daily supplement contains no more than 1,000 micrograms of folate. If you regularly drink alcohol, get at least 600 micrograms of folate a day. In addition to supplements, you can get folate from fruits and vegetables, whole grains, beans, breakfast cereals and fortified grains and grain products. Steer clear of heavily fortified foods, such as energy bars.

• 4

  Get 1.3 to 1.7 mg of vitamin B6 per day. Women ages 19 to 50 should get 1.3 mg, while after age 50 they should aim for 1.5 mg. Men ages 19 to 50 should get 1.3 mg per day, and 1.7 mg after age 50. Take no more than 100 mg per day. You can also get vitamin B6 from fortified cereals, beans, poultry, fish, dark leafy greens, papayas, oranges and cantaloupe.

• 5

  Ingest 2.4 micrograms of vitamin B12 per day. Vitamin B12 is found in animal products, such as fish, poultry, meat, eggs, dairy, fortified breakfast cereals and enriched soy or rice milk.