The B vitamins are essential for keeping your body’s systems running smoothly, but three in particular — folate, vitamin B6, and vitamin B12 — play especially important roles in maintaining good health. From supporting red blood cell production to keeping your nervous system in check, these vitamins deserve a closer look.
Why Folate Matters
Folate, also known as vitamin B9, is vital for cell growth and DNA formation. It’s especially important during pregnancy, as it helps prevent serious birth defects in the baby’s brain and spine. Folate also supports heart health by managing homocysteine levels, a compound linked to cardiovascular problems.
The Benefits of Vitamin B6
Vitamin B6 helps your body process protein, supports brain development, and keeps your immune system functioning well. It also plays a part in making neurotransmitters, which are chemicals that carry signals in the brain. A diet with enough B6 may help balance mood and even reduce PMS symptoms.
The Power of Vitamin B12
Vitamin B12 is essential for healthy nerves and red blood cell production. A deficiency can lead to fatigue, weakness, and even nerve damage over time. Since B12 is mainly found in animal foods, vegetarians and vegans need to watch their intake and consider fortified foods or supplements.
Working Together for Health
These three B vitamins don’t work in isolation. They team up to help your body make energy from the food you eat and maintain a healthy nervous system. Together, they also help regulate homocysteine, lowering the risk of heart disease and supporting overall well-being.
Getting Enough from Your Diet
Leafy greens, legumes, eggs, poultry, fish, and fortified cereals are all excellent sources of folate, B6, and B12. If you have dietary restrictions or certain medical conditions, talk to your doctor about whether you need supplements to keep your B vitamin levels in a healthy range.